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

Smith Bench Press wani motsa jiki ne na horarwa mai ƙarfi wanda ke kai hari ga tsokoki na ƙirji, yayin da kuma haɗa kafadu da triceps. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba, kamar yadda injin Smith ke ba da kwanciyar hankali, yana ba da damar motsin sarrafawa da mai da hankali kan tsari. Mutum zai so yin wannan motsa jiki don gina ƙarfin jiki na sama, haɓaka ma'anar tsoka, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Smith Bench Press

• Sanya kanka a kan benci tare da shimfiɗa ƙafafu a ƙasa kuma an matse bayanka da ƙarfi a kan benci, daidaita ƙirjinka kai tsaye ƙarƙashin sandar.
• Ɗauki sandar tare da riƙon hannu, hannaye sun ɗan fi faɗin kafaɗa baya, sannan buɗe sandar daga taragar.
• Rage sandar a hankali zuwa kirjin ku, kiyaye gwiwar gwiwar ku a kusurwar digiri 90 kuma tabbatar da wuyan hannu ya tsaya tsaye.
• Matsa sandar baya zuwa wurin farawa, gabaɗaya gabaɗayan hannunka amma ba kulle gwiwar gwiwarka ba, sannan maimaita motsi don adadin maimaitawar da kake so.

Lajin Don yi Smith Bench Press

• Motsi Mai Sarrafa: Kada ku yi gaggawar motsa jiki. Injin Smith yana sarrafa hanyar mashaya, amma ya kamata ku ci gaba da tafiyar hawainiya da sarrafawa duka a lokacin ɗagawa da ragewa. Wannan zai taimaka wajen shiga tsokoki yadda ya kamata da kuma guje wa damuwa mara amfani.
• Cikakkun Motsi: Tabbatar ka runtse sandar har zuwa kirjinka sannan ka mika hannunka gaba daya a saman motsi. Wannan yana tabbatar da cewa kuna aiki da tsokoki ta hanyar cikakkiyar motsin su, wanda zai iya haifar da sakamako mafi kyau.
• Guji Makulle Hannun Hannu: Kuskure na gama gari shine kulle gwiwar hannu a saman motsi. Wannan na iya sanya damuwa mara nauyi akan haɗin gwiwar gwiwar hannu kuma ya kamata a kauce masa.

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. A zahiri babban motsa jiki ne ga masu farawa saboda injin Smith yana taimakawa wajen daidaita nauyi, yana ba da damar mai da hankali kan tsari da fasaha. Duk da haka, yana da mahimmanci a fara da nauyin da za a iya sarrafawa don guje wa rauni da kuma tabbatar da cewa an yi aikin daidai. Kamar kowane sabon motsa jiki, ana ba da shawarar samun mai horo ko gogaggen mai zuwa motsa jiki ya fara nuna motsin.

Me ya sa ya wuce ga Smith Bench Press?

• 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 Ƙarjin Ƙirji yana ba da cikakkiyar motsa jiki ga pecs.
• Close-Grip Smith Machine Bench Press: Wannan bambancin yana ba da fifiko ga triceps da tsokoki na kirji na ciki.
• Reverse-Grip Smith Machine Bench Press: Wannan bambance-bambancen yana hari ga kirji na sama da triceps, yana ba da ƙalubale na musamman.
• Smith Machine Underhand Bench Press: Wannan bambance-bambancen ya ƙunshi riko na hannun hannu, wanda zai iya taimakawa wajen mayar da hankalin motsa jiki akan ƙananan kirji da triceps.

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

• Push-ups wani motsa jiki ne wanda ya dace da Smith Bench Press saboda suna shiga ba kawai tsokoki na kirji ba, har ma da triceps da kafadu, suna ba da cikakkiyar motsa jiki na jiki.
• Aikin motsa jiki na Pec Deck Machine kuma yana cika Smith Bench Press yayin da yake keɓe tsokoki na pectoral, yana ba da aikin motsa jiki da aka yi niyya wanda zai iya taimakawa wajen inganta ƙarfi da ma'anar da aka samu ta hanyar ƙarin motsa jiki na Smith Bench Press.