Reverse Bench Press

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: ƙayan zuba

Sakonni ga Reverse Bench Press

Reverse Bench Press wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki na sama, gami da triceps, kafadu, da ƙirji na sama. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba waɗanda ke da nufin haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Wannan aikin yana da amfani musamman yayin da yake ba da kusurwa na musamman don yin aiki da waɗannan ƙungiyoyin tsoka, inganta haɓakar haɓakar tsoka da kuma rage haɗarin rauni da ke tattare da rashin daidaituwa na tsoka.

Yanayinta: tsammanin nuni a nuni Reverse Bench Press

• Tare da tafin hannunku suna fuskantar ƙafafunku, ku riƙe kararrawa a faɗin kafaɗa.
• Ɗaga kararrawa daga rakodin, cika hannuwanku sama da ƙirjin ku, wannan shine wurin farawa.
• Sannu a hankali saukar da ƙwanƙwasa zuwa ƙirjin ku, tabbatar da cewa an kiyaye gwiwar gwiwar ku kusa da jikin ku kuma kada ku firgita.
• Matsa maƙarƙashiyar baya zuwa wurin farawa, gabaɗaya hannunka gabaɗaya, sannan maimaita motsi don adadin maimaitawar da kake so.

Lajin Don yi Reverse Bench Press

• Daidaita gwiwar gwiwar gwiwar da ya dace: Tabbatar cewa gwiwar hannu suna manne kusa da jikin ku a duk lokacin motsi. Fitar da gwiwar gwiwar ku na iya sanya damuwa mai yawa akan haɗin gwiwar kafada. Maimakon haka, yi nufin kiyaye su a kusan kusurwa 45-digiri daga jikin ku.
• Motsi Mai Sarrafa: Ɗaya daga cikin mafi kyawun hanyoyin da za a sami mafi kyawun aikin latsawa na baya shine yin amfani da motsin jinkiri, sarrafawa. Maimakon yin gaggawar maimaita maimaitawa, ɗauki lokacinka don saukar da barbell zuwa ƙirjinka sannan ka tura shi baya. Wannan zai taimaka wajen shigar da tsokoki gaba ɗaya kuma rage haɗarin rauni.
• Yi amfani da Spotter: Musamman idan kun kasance sababbi ga wannan darasi, sami tabo a hannu don taimaka muku ɗagawa da

Reverse Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Reverse Bench Press?

Ee, masu farawa za su iya yin motsa jiki na Reverse Bench Press, amma yakamata su fara da ma'aunin nauyi kuma su mai da hankali kan daidaitaccen tsari don guje wa rauni. Hakanan ana ba da shawarar samun mai tabo ko mai horarwa a kusa yayin yin wannan motsa jiki, musamman ga masu farawa, saboda riƙewar baya na iya haifar da rasa ikon kula da sandar. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki kafin fara kowane sabon tsarin motsa jiki.

Me ya sa ya wuce ga Reverse Bench Press?

• Lissafin ƙididdigar ƙasa da ƙasa: Ana yin wannan a kan benen benci don yin niyya ƙananan tsokoki na kirji, yana ba da ƙalubale na musamman ga pectorals.
• Dumbbell Reverse Bench Press: Maimakon barbell, wannan bambancin yana amfani da dumbbells wanda ke ba da damar yin amfani da motsi mafi girma kuma yana taimakawa inganta rashin daidaituwa na tsoka.
• The Smith Machine Reverse Bench Press: Ana yin wannan akan na'urar Smith, wanda ke ba da kwanciyar hankali da aminci, musamman ga waɗanda suka saba zuwa aikin.
• Maɗaukakin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa: A cikin wannan bambancin, hannaye suna matsayi kusa da juna a kan mashaya, wanda ya fi mayar da hankali ga triceps da tsokoki na kirji na ciki.

Me suna da abin da ya sanya ɗaukehawa ga Reverse Bench Press?

• Tricep Dips wani ingantaccen motsa jiki ne ga Reverse Bench Press yayin da suke ƙara ƙarfafawa da ƙara tsokoki na triceps, waɗanda ake amfani da su sosai a cikin jujjuyawar latsa benci.
• Kusa-Grip Bench Press shima yana cika Reverse Bench Press yayin da yake ware triceps da tsokoki na kirji na ciki, yana haɓaka ƙarfi da ma'anar da aka samu ta hanyar jujjuyawar latsa benci.