Smith Behind Neck Press

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Wayoyin kasuwanci na Smith overposting
• Musulunci Masu gudummawa: Deltoid Anterior
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Lateral, Serratus Anterior, Triceps Brachii

Sakonni ga Smith Behind Neck Press

The Smith Behind Neck Press wani motsa jiki ne na horarwa mai ƙarfi wanda ke kaiwa ga tsokoki a cikin kafadu, babba na baya, da triceps. Yana da kyau ga waɗanda ke neman haɓaka ƙarfi da ƙwayar tsoka a jikinsu na sama, musamman 'yan wasa da masu ɗaukar nauyi. Wannan motsa jiki na iya taimakawa wajen inganta matsayi, haɓaka wasan motsa jiki, da haɓaka ƙarfin jiki gaba ɗaya, yana mai da shi babban ƙari ga kowane motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Smith Behind Neck Press

• Ɗauki sandar tare da riko mai faɗi fiye da faɗin kafada, dabino suna fuskantar gaba, sannan ku cire sandar daga tagulla.
• Fara motsa jiki ta danna mashaya zuwa sama har sai hannayenka sun cika cikakke, amma ka tabbata kada ka kulle gwiwar gwiwarka.
• Sannu a hankali rage sandar baya zuwa bayan kafadu, tabbatar da cewa kuna kiyaye iko a duk lokacin da kuke gangarowa.
• Maimaita latsa don adadin maimaitawa da ake so, sa'an nan kuma sake rumbun sandar a amince. Koyaushe tabbatar da kiyaye bayanka madaidaiciya da mahimmin aiki yayin aikin.

Lajin Don yi Smith Behind Neck Press

• Daidaitaccen Riko: Rike sandar tare da riko mai faɗi. Hannun ku ya kamata su kasance fadi fiye da fadin kafada. Wannan yana ba da damar mafi girman kewayon motsi da kuma tasiri mai tasiri na tsokoki na kafada. Ka guje wa kunkuntar riko kamar yadda zai iya sanya damuwa mara amfani akan haɗin gwiwar kafada.
• Motsi Mai Sarrafa: Rage sandar a hankali zuwa gindin wuyanka, sannan danna shi baya har zuwa matsayin farawa. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi, ba mai sauri da ƙwanƙwasa ba. Yin amfani da ƙarfi don ɗaga sanda, maimakon tsokoki, na iya haifar da rauni kuma ba zai ba ku sakamakon da kuke nema ba.
• Ka Riƙe Bakinka Madaidaici: Yana da mahimmanci ka riƙe bayanka madaidaiciya kuma zuciyarka ta shiga cikin motsa jiki. Yin baka

Smith Behind Neck Press Tambayoyin Masu Nuna

Shi beginners za su iya Smith Behind Neck Press?

Ee, masu farawa za su iya yin motsa jiki na Smith Behind Neck Press, amma ya kamata a yi shi da taka tsantsan kuma a ƙarƙashin kulawar ƙwararrun ƙwararru. Wannan motsa jiki na iya sanya damuwa mai yawa akan haɗin gwiwar kafada da wuyansa idan ba a yi daidai ba, wanda zai iya haifar da rauni. Yana da mahimmanci a yi amfani da nauyi mai sauƙi, mai da hankali kan tsari, kuma a hankali ƙara nauyi yayin da ƙarfi da fasaha ke inganta. Koyaya, kwararren motsa jiki da yawa suna ba da shawarar wuraren shakatawa a maimakon haka, kamar yadda suke da aminci kuma sun kuma sanya zuriya a wuyansu da kafadu.

Me ya sa ya wuce ga Smith Behind Neck Press?

• Dumbbell Behind Neck Press: Ana yin wannan sigar tare da dumbbells, yana ba da damar mafi girman kewayon motsi da motsin hannu ɗaya.
• Zaune a Bayan Wuya Latsa: Ana yin wannan bambancin a zaune, wanda zai iya taimakawa wajen ware tsokoki na kafada yadda ya kamata.
• Tsaya Bayan Wuya Latsa: Ana yin wannan sigar a tsaye, wanda zai iya haɗa ainihin ku da ƙananan jikin ku don ƙarin kwanciyar hankali.
• Kettlebell Behind Neck Press: Wannan bambancin yana amfani da kettlebell, wanda zai iya samar da nau'i daban-daban na rarraba nauyi da yiwuwar motsa jiki mafi kalubale.

Me suna da abin da ya sanya ɗaukehawa ga Smith Behind Neck Press?

• Lateral Raises: Waɗannan suna keɓance musamman na gefe ko gefe deltoids, ƙungiyar tsoka kuma Smith Behind Neck Press ta yi aiki. Ta hanyar keɓance waɗannan tsokoki, zaku iya taimakawa daidaita haɓakar tsokoki na kafada da haɓaka aikin ku a cikin Smith Behind Neck Press.
• Layukan Madaidaici: Wannan motsa jiki ya cika Smith Behind Neck Press ta hanyar yin niyya ba kawai kafadu ba har ma da trapezius da biceps, yana ba da ƙarin aikin motsa jiki na sama. Yana taimakawa wajen ƙarfafa tsokoki na baya waɗanda ke da mahimmanci don kiyaye matsayi mai kyau a lokacin Smith Behind Neck Press.