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 ƙirji na sama da triceps, yayin da kuma haɗa kafadu. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa 'yan wasa masu ci gaba, saboda motsin sarrafawa da injin Smith ke bayarwa. Mutane za su so su haɗa wannan motsa jiki a cikin aikin yau da kullum don haɓaka ƙarfin jiki na sama, inganta ma'anar tsoka, da kuma amfana daga yuwuwar sa don ƙara kwanciyar hankali da daidaito.

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

• Zauna a kan benci mai karkata kuma ka riƙe sandar tare da juyi riko (hannun hannu suna fuskantarka), tabbatar da cewa hannayenka sun ɗan faɗi fiye da faɗin kafaɗa.
• Cire sandar ta hanyar tura shi sama da jujjuya wuyan hannu, sannan ka rage sandar a hankali zuwa saman kirjinka.
• Matsa sandar baya har sai hannayenku sun cika cikakke, tabbatar da kiyaye gwiwar ku kusa da jikin ku a duk lokacin motsi.
• Maimaita matakan ragewa da turawa don adadin maimaitawar da kuke so, sannan a hankali kirga sandar a cikin injin Smith.

Lajin Don yi Smith Incline Reverse-grip Press

• Ƙaƙwalwar Dace: Ƙaƙwalwar benci yana da mahimmanci. Ya kamata a saita shi a kusurwar digiri 30-45. Ƙaƙwalwa mafi girma zai yi aiki fiye da kafadu, yayin da ƙananan ƙananan ƙirjin za su kai hari ga kirji na sama. Guji shimfiɗar benci saboda ba zai samar da tashin hankali da ake buƙata akan ƙirjin na sama ba.
• Sarrafa Motsi: Tabbatar cewa motsinku yana jinkiri da sarrafawa. Ka guje wa gaggawar latsa domin zai iya haifar da sifar da ba ta dace ba da kuma yiwuwar rauni. Rage sandar zuwa kirjin ku sannan kuma tura shi baya sama a cikin santsi, motsi mai sarrafawa.
• Madaidaicin Matsayi: Sanya kanka da kyau a ƙarƙashin mashaya. Kirjinta ya kamata ya kasance a ƙarƙashin sandar kai tsaye kuma ya kamata a dasa ƙafafu da ƙarfi a ƙasa.

Smith Incline Reverse-grip Press Tambayoyin Masu Nuna

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

Ee, masu farawa zasu iya yin motsa jiki na Smith Incline Reverse-grip Press. Duk da haka, yana da mahimmanci don farawa da nauyin nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen masu zuwa motsa jiki da farko don tabbatar da cewa ana yin aikin daidai. Wannan motsa jiki yana kai hari ga kirji na sama da triceps, kuma yin amfani da na'urar Smith na iya samar da kwanciyar hankali fiye da ma'auni na kyauta, yana mai da shi kyakkyawan zabi ga masu farawa.

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

• Dumbbell Incline Reverse-grip Press shine wani madadin inda ake amfani da dumbbells maimakon injin Smith, yana ba da damar yawan motsi da motsin hannu ɗaya.
• Flat Bench Reverse-grip Press shine bambancin da ke canza kusurwar latsa daga karkata zuwa matsayi mai lebur, yana niyya ga tsokoki daban-daban.
• Rushewar Reverse-grip Press wani bambanci ne wanda ke canza kusurwar latsa zuwa raguwa, yana mai da hankali sosai zuwa ƙananan tsokoki na kirji.
• Cable Machine Incline Reverse-grip Press shine bambancin inda ake amfani da na'ura na USB maimakon na'urar Smith, yana ba da tashin hankali akai-akai a cikin motsi.

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

• The Incline Dumbbell Fly wani motsa jiki ne da ke da alaƙa yayin da yake mai da hankali kan tsokoki na ƙirji, musamman maɗaukaki na sama, kama da Smith Incline Reverse-grip Press, amma kuma yana inganta sassaucin kafada da kewayon motsi.
• Close-Grip Barbell Bench Press ya cika Smith Incline Reverse-grip Press kamar yadda yake kaiwa triceps, kama da aikin injin Smith, amma kuma yana aiki da ƙirji da tsokoki na kafada, yana samar da ƙarin aikin motsa jiki na sama.