Reverse Grip Incline Bench Press

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Triceps Brachii

Sakonni ga Reverse Grip Incline Bench Press

Reverse Grip Incline Bench Press shine aikin motsa jiki mai inganci wanda da farko ke kaiwa kirjin sama da triceps, yayin da kuma yana shiga kafadu. Ya dace da daidaikun mutane a duk matakan dacewa waɗanda ke neman haɓaka ƙarfin jikinsu na sama da ma'anarsu. Wannan motsa jiki yana da amfani musamman kamar yadda ba wai kawai yana ba da kalubale na musamman ga tsokoki ba, amma kuma yana taimakawa wajen inganta kwanciyar hankali da daidaituwa, yana sa ya zama ƙari mai mahimmanci ga kowane motsa jiki na yau da kullum.

Yanayinta: tsammanin nuni a nuni Reverse Grip Incline Bench Press

• Zauna a kan benci tare da dasa ƙafafu da ƙarfi a ƙasa, kama kararrawa tare da juyi riko (hannun hannu suna fuskantar ku), hannayenku ya kamata su kasance da faɗin kafada.
• Cire kararrawa kuma ka riƙe shi kai tsaye a kan ƙirjinka tare da mika hannunka gabaɗaya, wannan shine wurin farawa.
• Sannu a hankali saukar da barbell zuwa kirjin ku a cikin motsi mai sarrafawa, kiyaye gwiwar gwiwar ku kusa da jikin ku don haɓaka haɗin tsokar ƙirjin ku.
• Da zarar barbell ya kusan taɓa ƙirjin ku, tura shi baya zuwa wurin farawa ta hanyar mika hannuwanku, yayin da tabbatar da kiyaye jujjuyawar riko a cikin motsa jiki.

Lajin Don yi Reverse Grip Incline Bench Press

• **Madaidaicin Matsayin Jiki ***: Sanya jikinka daidai akan benci. Ya kamata bayan ku ya zama lebur a kan benci, ƙafafu da ƙarfi a ƙasa, kuma ya kamata kafadunku su kasance ƙasa da baya. Wannan yana taimakawa wajen daidaita jikin ku kuma yana rage haɗarin rauni.
• **Motsin da Aka Sarrafa**: A guji yin gaggawar motsi. Rage kararrawa a hankali da sarrafawa zuwa kirjin ku na sama, dan dakata kadan, sannan tura nauyin baya zuwa wurin farawa. Wannan yana tabbatar da cewa kuna shiga tsokoki sosai kuma ba ku dogara da ƙarfi don ɗaga nauyi ba.
• **A Gujewa Kulle Hannunku**: Kar a kulle gaba daya

Reverse Grip Incline Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Reverse Grip Incline Bench Press?

Ee, masu farawa zasu iya yin motsa jiki na Reverse Grip Incline Bench Press, amma yana da mahimmanci a fara da ma'aunin nauyi don gujewa rauni kuma don tabbatar da tsari mai kyau. Hakanan yana da fa'ida don samun mai tabo ko mai horarwa ya kula da motsa jiki da farko, saboda riƙon baya na iya zama da ɗan wayo don farawa da farko. Yana da mahimmanci koyaushe a tuna cewa fasaha da tsari sun fi mahimmanci fiye da adadin nauyin da aka ɗaga, musamman ga masu farawa.

Me ya sa ya wuce ga Reverse Grip Incline Bench Press?

• The Close-Grip Incline Bench Press: Wannan ya fi mayar da hankali kan triceps da tsokoki na kirji na ciki, yayin da aka sanya hannayenku kusa da gungumen.
• Decline ya rage juzu'i na gaba daya: Wannan bambance-bambancen yana canza kusurwa na manema labarai ta hanyar da aka saita bench saita zuwa raguwa, wanda aka yi niyya ƙananan tsokoki na kirji.
• Flat Bench Reverse Grip Press: Ana yin wannan motsa jiki a kan benci mai faɗi maimakon karkata, wanda ke ƙara mayar da hankali ga tsokoki na ƙirji na tsakiya.
• The Smith Machine Reverse Grip Bench Press: Wannan bambancin yana amfani da injin Smith, wanda zai iya samar da ƙarin kwanciyar hankali da iko akan motsi, yana sa ya zama zaɓi mai kyau ga masu farawa ko waɗanda ke da rauni.

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

• The Incline Push-Up wani motsa jiki ne wanda ya dace da Reverse Grip Incline Bench Press kamar yadda kuma yake aiki da ƙirji na sama da tsokoki na gaba, amma daga wani kusurwa daban, wanda ke taimakawa wajen daidaitawar tsoka da daidaitawa.
• Kusa-Grip Bench Press yana cike da Reverse Grip Incline Bench Press ta hanyar yin niyya ga triceps da tsokoki na kirji na ciki, waɗanda kuma ana amfani da su a cikin jujjuyawar ƙwanƙwasa benci, don haka samar da cikakkiyar motsa jiki ga jiki na sama.