Smith Bench Press

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Wayoyin kasuwanci na Smith overposting
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Triceps Brachii

Sakonni ga Smith Bench Press

The Smith Bench Press wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki na ƙirji, yayin da kuma haɗa kafadu da triceps. Yana da kyakkyawan motsa jiki don duka masu farawa da masu haɓakawa masu tasowa, kamar yadda na'urar Smith ke ba da kwanciyar hankali kuma yana ba da izinin motsi mai sarrafawa. Mutane da yawa na iya zaɓar wannan motsa jiki don inganta ƙarfin jiki na sama, haɓaka ma'anar tsoka, da tabbatar da ɗagawa mafi aminci, musamman lokacin ƙara nauyi.

Yanayinta: tsammanin nuni a nuni Smith Bench Press

• Kai sama ka kama sandar tare da kama dan fadi fiye da fadin kafada, dabino suna fuskantar gaba.
• Cire sandar ta turawa sama sannan kuma juya wuyan hannu don buɗe shi daga ƙugiya masu aminci.
• Rage mashaya sannu a hankali kuma sarrafa zuwa tsakiyar ƙirjin ku, yayin da kuke ajiye gwiwar gwiwar ku a kusurwar digiri 90.
• Mayar da sandar baya zuwa wurin farawa, gabaɗaya gabaɗayan hannunka amma ba kulle gwiwar hannu ba, sannan juya wuyan hannu don kulle sandar baya cikin ƙugiya masu aminci.

Lajin Don yi Smith Bench Press

• Dabarar Riko: Rike ƙwanƙwasa ɗan faɗi fiye da faɗin kafada baya. Wannan yana ba ku mafi kyawun iko akan barbell kuma yana taimakawa tsokoki masu dacewa. Tabbatar kamun ka ya tsaya tsayin daka kuma wuyan hannunka baya karkata baya.
• Motsi Mai Sarrafa: Smith Bench Press ba game da sauri bane amma sarrafawa. Rage kararrawa sannu a hankali zuwa kirjin ku, dakata na ɗan lokaci, sannan tura shi baya. Ka guji tayar da ƙwanƙwasa daga ƙirjinka ko kulle gwiwar gwiwarka a saman motsi. Waɗannan kurakuran na yau da kullun na iya haifar da rauni.
• Cikakkun Motsi: Tabbatar yin amfani da cikakken kewayon motsi yayin motsa jiki. Rage barbell duka

Smith Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Smith Bench Press?

Ee, masu farawa zasu iya yin motsa jiki na Smith Bench Press. Na'urar Smith na iya zama hanya mai kyau ga masu farawa don amfani da motsi na latsawa na benci. Yana taimaka wa barbell ya tsaya tsayin daka, yana sauƙaƙe motsa jiki don sarrafawa da rage haɗarin rauni. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi kuma a hankali haɓaka yayin da ƙarfi da ƙarfin gwiwa suka inganta. Koyaushe tabbatar da tsari da dabara mai kyau don guje wa rauni. Yana iya zama da amfani a sami mai horar da kai ko gogaggen jagora ta hanyar farko.

Me ya sa ya wuce ga Smith Bench Press?

• Rage Smith Machine Bench Press: Wannan bambancin yana jaddada ƙananan tsokoki na kirji, ta hanyar saita benci a raguwa.
• Close-Grip Smith Machine Bench Press: Ta hanyar sanya hannayenku kusa da sandar, wannan bambancin ya fi mai da hankali kan triceps da tsokoki na kirji na ciki.
• Reverse-Grip Smith Machine Bench Press: Wannan bambance-bambancen, ta yin amfani da riko na hannun hannu, yana kai hari ga ƙirji na sama da kafaɗun gaba da ƙarfi.
• Smith Machine Bench Press tare da Makada: Ta hanyar haɗa makada na juriya zuwa mashaya da tushe na na'urar Smith, wannan bambancin yana ƙara juriya mai canzawa ga motsa jiki, yana ƙara ƙalubalen.

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

• Push-ups babban motsa jiki ne na haɗin gwiwa ga Smith Bench Press yayin da suke tafiyar da ƙungiyoyin tsoka iri ɗaya (ƙirji, kafadu, da triceps) amma ta wata hanya dabam, haɓaka ƙarfin aiki da kwanciyar hankali.
• Tricep Dips yana aiki a kan tsokoki na biyu da aka yi amfani da su a cikin Smith Bench Press, triceps, yana taimakawa wajen ƙarfafawa da sautin su, wanda hakan zai iya inganta aikin jarida na gaba ɗaya.