Smith Incline Bench Press

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

Sakonni ga Smith Incline Bench Press

Smith Incline Bench Press wani motsa jiki ne mai ƙarfi wanda ke da alhakin babban ƙirjin ku, kafadu, da triceps, yayin da kuma haɗa wasu tsokoki masu goyan baya. Ya dace da duka masu farawa da 'yan wasa masu ci gaba saboda motsi mai sarrafa na'urar Smith, wanda zai iya taimakawa hana rauni da tabbatar da tsari daidai. Mutane na iya zaɓar wannan motsa jiki don haɓaka ƙarfin jiki na sama, inganta ma'anar tsoka, da kuma amfana daga kwanciyar hankali da daidaiton da injin Smith ke bayarwa.

Yanayinta: tsammanin nuni a nuni Smith Incline Bench Press

• Ka kwanta a kan benci mai karkata da ƙafafu a ƙasa, ka ɗauki sandar tare da riko mai faɗi fiye da faɗin kafaɗa, sannan ka cire sandar daga taragar.
• Rage sandar zuwa matakin ƙirjin ku a cikin tsari mai sarrafawa, kiyaye gwiwar gwiwar ku a kusurwa 90-digiri.
• Latsa sandar baya har zuwa wurin farawa, cikakken mika hannuwanku amma ba kulle gwiwar gwiwar ku ba, yayin da kuke kula da nauyi.
• Maimaita saukarwa da ɗagawa don adadin da ake so na maimaitawa, sa'an nan kuma sake ɗaukar sandar a hankali idan an gama.

Lajin Don yi Smith Incline Bench Press

• Daidaitaccen Riko: Rikon naku yakamata ya zama ɗan faɗi fiye da faɗin kafaɗa. Ka guji kama sandar da faɗi sosai saboda wannan na iya haifar da raunin kafaɗa kuma yana rage tasirin motsa jiki. Ya kamata tafin hannunka su kasance suna fuskantar nesa daga gare ku, wuyan hannu kuma su zama madaidaiciya kuma kada su karkata a baya.
• Motsi Mai Sarrafa: Lokacin da kuka saukar da sandar, yi haka a hankali da sarrafawa har sai ya taɓa ƙirjinku da sauƙi. Ka guji barin sandar ta billa daga kirjinka saboda wannan na iya haifar da rauni kuma yana rage tasirin motsa jiki. Lokacin tura sandar baya sama, yi haka a cikin motsi mai ƙarfi amma sarrafawa.
• Cikakkun Motsi: Tabbatar cewa kun kasance

Smith Incline Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Smith Incline Bench Press?

Ee, masu farawa zasu iya yin motsa jiki na Smith Incline Bench Press. Koyaya, yana da mahimmanci a fara da ƙaramin nauyi kuma a mai da hankali kan tsari daidai don guje wa rauni. Hakanan yana da kyau a sami mai horar da kai ko gogaggen mai zuwa motsa jiki ya jagorance ku ta hanyar motsa jiki da farko. Koyaushe tuna don dumama yadda ya kamata kafin fara kowane horo horon ƙarfi.

Me ya sa ya wuce ga Smith Incline Bench Press?

• The Close-Grip Smith Machine Bench Press wani bambanci ne wanda ya fi mai da hankali kan triceps, kuma ƙasa da ƙirji ta hanyar haɗa hannayenku kusa da mashaya.
• The Smith Machine Incline Guillotine Press wani bambanci ne wanda ke kai hari ga tsokoki na kirji ta hanyar kawo sandar zuwa wuyanka maimakon kirjinka.
• The Smith Machine Decline Bench Press shine bambancin da ke kaiwa ƙananan tsokoki na kirji ta hanyar daidaita benci zuwa matsayi mai raguwa.
• Smith Machine Bench Press tare da Makada shine bambancin da ke ƙara juriya a saman motsi, yana taimakawa wajen ƙara fashewa da ƙarfi.

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

• Push-ups: Push-ups suna aiki da ƙungiyoyin tsoka iri ɗaya kamar Smith Incline Bench Press, amma kuma suna ɗaukar ainihin, ƙara ƙarfin jiki da kwanciyar hankali gabaɗaya.
• Cable Crossover: Wannan motsa jiki ya cika Smith Incline Bench Press ta hanyar ƙaddamar da tsokoki na kirji daga kusurwoyi daban-daban, inganta haɓakar tsoka da inganta ma'anar yankin kirji.