Smith Incline Reverse-grip 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 Reverse-grip Press

The Smith Incline Reverse-grip Press wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki na sama da tsokar na biyu kamar triceps da deltoids na gaba. Yana da kyau ga duka masu farawa da masu haɓaka gym-goers yayin da yake amfani da injin Smith, yana ba da kwanciyar hankali da ba da izinin motsi mai sarrafawa. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don haɓaka ƙarfin jikinsu na sama, inganta ma'anar tsoka, da kuma amfana daga ƙarin kwanciyar hankali da aminci da na'urar Smith ta samar.

Yanayinta: tsammanin nuni a nuni Smith Incline Reverse-grip Press

• Ɗauki sandar tare da jujjuya riko, dabino suna fuskantarku, da hannaye sun fi faɗi da faɗin kafada kaɗan.
• Cire sandar kuma ku saukar da shi zuwa ga kirjin ku na sama, tabbatar da an kulle gwiwar gwiwar ku kuma sandar tana tafiya cikin tsari mai sarrafawa.
• Matsa sandar sama har sai hannayenka sun cika cikakke, tabbatar da kiyaye wuyan hannu da kafadunka ƙasa.
• Rage mashaya baya a hankali zuwa wurin farawa, maimaita motsa jiki don adadin maimaitawar da kuke so.

Lajin Don yi Smith Incline Reverse-grip Press

• Riko Daidai: Don latsa juyi na Smith, ya kamata tafin hannunka su kasance suna fuskantarka. Kuskuren gama gari shine kama sandar ta yi fadi ko kuma kunkuntar. Hannun ku ya kamata su kasance da faɗin kafada don cimma daidaitattun ƙirji na sama da triceps.
• Motsi Mai Sarrafa: Guji kuskuren motsi da sauri. Makullin wannan motsa jiki shine jinkirin motsi mai sarrafawa. Rage sandar zuwa ƙirjin ku kuma tura shi sama a tsaye, motsi mai sarrafawa. Wannan zai tabbatar da iyakar ƙwayar tsoka da kuma rage haɗarin rauni.
• Cikakkun Motsi: Tabbatar cewa kuna amfani da cikakken kewayon motsi. Rage sandar har zuwa kirjin ku kuma danna shi har sama. Wannan zai tabbatar da cewa kuna aiki

Smith Incline Reverse-grip Press Tambayoyin Masu Nuna

Shi beginners za su iya Smith Incline Reverse-grip Press?

Ee, masu farawa za su iya yin motsa jiki na Smith Incline Reverse-grip Press, amma yana da mahimmanci a fara da nauyi mai nauyi don tabbatar da tsari daidai da hana rauni. Wannan motsa jiki da farko yana hari akan kirji na sama da triceps. Ana ba da shawarar koyaushe don samun mai koyarwa na sirri ko ƙwararrun masu zuwa motsa jiki su kula da masu farawa don tabbatar da cewa suna yin aikin daidai.

Me ya sa ya wuce ga Smith Incline Reverse-grip Press?

• Flat Bench Reverse-Grip Press shine wani bambance-bambancen da ke canza kusurwar motsa jiki, yana mai da hankali kan tsakiya da ƙananan sassan ƙirji.
• Cable Machine Incline Reverse-Grip Press wani bambanci ne da ke amfani da na'urar kebul, yana ba da tashin hankali akai-akai a duk lokacin motsi.
• Barbell Incline Reverse-Grip Press shine bambancin da ke amfani da barbell, wanda zai iya taimakawa wajen bunkasa daidaituwa da daidaitawa.
• 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 Ƙimar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙawa ne da ke nufi da ƙananan kirji, yana samar da wani kusurwa daban da mayar da hankali fiye da sigar karkata.

Me suna da abin da ya sanya ɗaukehawa ga Smith Incline Reverse-grip Press?

• Tricep Dips: Tricep dips sun cika Smith Incline Reverse-grip Press yayin da suke kai hari ga triceps, waɗanda tsokoki na biyu ne da ake amfani da su a cikin latsawa. Ta hanyar ƙarfafa triceps, zaku iya haɓaka aikin ku a cikin latsawa.
• Cable Crossover: Wannan motsa jiki yana hari ga tsokoki na kirji, kamar Smith Incline Reverse-grip Press, amma kuma yana shiga deltoids da biceps. Wannan ya sa ya zama ƙarin motsa jiki yayin da yake taimakawa wajen haɓaka ƙarfin babba da kwanciyar hankali, wanda zai iya haɓaka aiki da sakamako daga Smith Incline Reverse-grip Press.