Smith Decline Bench Press

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

Sakonni ga Smith Decline Bench Press

Smith Decline Bench Press shine motsa jiki mai ƙarfi da farko wanda ke niyya zuwa ƙananan ɓangaren tsokoki na pectoral, yayin da kuma haɗa triceps da kafadu. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa manyan ƴan wasa, suna neman haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Mutane za su so yin wannan motsa jiki don haɓaka ƙarfin ƙirjin su da ƙawa, inganta ma'auni na tsoka gabaɗaya, da kuma taimakawa wajen aiwatar da sauran motsin fili.

Yanayinta: tsammanin nuni a nuni Smith Decline Bench Press

• Kwanta a kan benci mai raguwa, tabbatar da an ɗaure ƙafafunku lafiyayye kuma bayanku ya kwanta da mashin ɗin. Sanya kanka don sandar ta kasance a saman kirjinka kai tsaye.
• Ka ɗaga sama ka kama sandar tare da maɗaukakiyar riko (hannun hannu suna fuskantar nesa da kai), hannaye sun fi faɗin kafaɗa kaɗan. Cire mashigin ta hanyar jujjuya shi har sai ƙugiyoyin sun saki.
• Rage sandar sannu a hankali zuwa kirjin ku yayin da kuke kula da iko, tabbatar da cewa an kiyaye gwiwar gwiwar ku kusa da jikin ku.
• Matsa sandar baya zuwa wurin farawa, gabaɗaya hannuwanku gabaɗaya amma kada ku kulle gwiwar hannu. Maimaita motsi don adadin maimaitawa da kuke so.

Lajin Don yi Smith Decline Bench Press

• Riko Mai Kyau: Rike sandar ya ɗan faɗi fiye da faɗin kafaɗa. Ya kamata tafin hannunka su kasance suna fuskantar nesa da kai. Wannan riko yana ba da damar iyakar haɗin gwiwa na pectoral kuma yana rage haɗarin raunin kafada. Ka guji kamawa da faɗi da yawa ko kusa saboda zai iya takura wuyan hannu da kafaɗunka.
• Motsi Mai Sarrafa: Rage sandar zuwa ƙananan kirjin ku a hankali da sarrafawa. Ka guji sauke sandar da sauri ko kaɗa shi daga ƙirjinka, saboda wannan na iya haifar da rauni da rage tasirin motsa jiki. Ya kamata mashaya ta taɓa ƙirjinka da sauƙi kafin ka tura shi baya.
• Cikakkun Motsi: Tabbatar cewa kuna amfani da cikakken kewayon motsi. Rage sandar har zuwa kirjin ku sannan ku mika hannuwanku gaba daya akan

Smith Decline Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Smith Decline Bench Press?

Ee, masu farawa zasu iya yin motsa jiki na Smith Decline Bench Press. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari da fasaha mai kyau. Hakanan yana da kyau a sami mai horarwa ko gogaggen mai zuwa motsa jiki ya kula da ƴan lokutan farko don tabbatar da ana yin aikin daidai da aminci. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da kwanciyar hankali tare da motsa jiki ke ƙaruwa.

Me ya sa ya wuce ga Smith Decline Bench Press?

• Flat Smith Machine Bench Press wani nau'i ne, inda benci yake lebur, yana mai da hankali kan tsokoki na kirji na tsakiya.
• The Smith Machine Close-Grip Bench Press wani bambanci ne inda aka sanya hannaye kusa da juna akan sandar, yana jaddada triceps da tsokoki na kirji na ciki.
• Reverse-Grip Smith Machine Bench Press shine bambance-bambancen inda hannaye suke a ƙarƙashin hannu, suna nufin ƙirji na sama da kafaɗun gaba.
• The Smith Machine Underhand Bench Press wani bambanci ne inda aka juya riko, yana mai da hankali kan ƙananan kirji da triceps.

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

• Motsa jiki na Incline Dumbbell Fly ya cika Smith Decline Bench Press ta hanyar mai da hankali kan ƙirji na sama da tsokar ƙirji na waje, waɗanda ba su da niyya a cikin matsi na benci, don haka tabbatar da daidaiton ci gaban tsokar ƙirji.
• Motsa jiki na Cable Crossover babban madaidaici ne ga Smith Decline Bench Press saboda yana taimakawa wajen ware tsokoki na ƙirji da kuma samar da ƙaƙƙarfan ƙaƙƙarfan motsi, wanda ke taimakawa wajen cimma ingantaccen ƙirji mai ƙirƙira.