Smith Kujerar kafada Press

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Wayoyin kasuwanci na Smith overposting
• Musulunci Masu gudummawa: Deltoid Anterior
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii

Sakonni ga Smith Kujerar kafada Press

Ƙungiyar Smith Seated shoulder Press wani motsa jiki ne mai ƙarfi wanda ke da alhakin deltoids, triceps, da tsokoki na jiki na sama, yana ba da cikakkiyar motsa jiki don jikinka na sama. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda yake ba da izinin ƙungiyoyi masu sarrafawa da ma'auni masu daidaitawa. Mutane da yawa za su so su haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta ƙarfin jiki na sama, haɓaka ma'anar tsoka, da tallafawa mafi kyawun aiki a cikin sauran ayyukan wasanni.

Yanayinta: tsammanin nuni a nuni Smith Kujerar kafada Press

• Zauna a kan benci tare da shimfiɗar bayanku a kan kushin kuma sanya sandar ta zama sama da tsayin kafada, tare da hannayenku ɗan faɗi fiye da faɗin kafada.
• Ɗaga sandar daga ragon ta matsa sama da ɗan gaba, sannan ka rage shi zuwa matakin ƙirjinka, kiyaye gwiwar gwiwarka a kusurwa 90-digiri.
• Matsa sandar baya har sai hannayenku sun cika sosai, tabbatar da fitar da numfashi yayin da kuke yin wannan motsi.
• Sannu a hankali rage sandar baya zuwa wurin farawa yayin da ake shakar numfashi, tabbatar da kiyaye bayan ku a kan kushin a duk tsawon lokacin motsa jiki. Maimaita tsari don adadin maimaitawa da kuke so.

Lajin Don yi Smith Kujerar kafada Press

• Daidaitaccen Riko: Hannun ku ya kamata su zama ɗan faɗi fiye da faɗin kafaɗa a baya akan sandar, tare da tafin hannunku suna fuskantar gaba. Wannan shine daidaitaccen riko na Smith Seated shoulder Press. Kuskure na yau da kullun shine kama sandar da faɗi sosai ko kunkuntar, wanda zai iya haifar da rauni a kafada ko wuyan hannu.
• Motsi Mai Sarrafa: Guji kuskuren amfani da kuzari don ɗaga nauyi. Ya kamata motsi ya kasance a hankali da sarrafawa, duka lokacin ɗagawa da rage nauyi. Wannan ba kawai yana rage haɗarin rauni ba amma har ma yana haɓaka haɗin tsoka.
• Cikakkun Motsi: Tabbatar da kammala cikakken kewayon motsi. Fara da sandar kusa da kafaɗunku kuma danna sama har sai hannayenku sun cika sosai, amma kar ku kulle gwiwarku a sama.

Smith Kujerar kafada Press Tambayoyin Masu Nuna

Shi beginners za su iya Smith Kujerar kafada Press?

Ee, masu farawa zasu iya yin motsa jiki na Smith Seated shoulder Press. Duk da haka, yana da mahimmanci don farawa da ma'aunin nauyi kuma tabbatar da tsari mai kyau don kauce wa rauni. Yana iya zama da amfani a sami mai koyarwa na sirri ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci a yi dumi tukuna kuma a miƙe daga baya.

Me ya sa ya wuce ga Smith Kujerar kafada Press?

• Latsa Kafada Mai Zauren Barbell: Wannan bambancin yana amfani da ƙararrawa, wanda zai iya zama mafi ƙalubale yayin da yake buƙatar duka makamai don ɗaga nauyi ɗaya, haɓaka daidaitaccen ƙarfi da haɓaka tsoka.
• Wurin Lantarki na Soja: Wannan wani bambanci ne inda aka saukar da barbell a gaban fuska maimakon a bayan kai, wanda aka yi niyya fiye da deltoids na gaba.
• Arnold Press: Mai suna bayan Arnold Schwarzenegger, wannan matsi na zaune yana farawa da dabino yana fuskantar ku kuma ya ƙare da dabino yana fuskantar gaba, yana ba da cikakkiyar motsi da niyya ga dukkan shugabannin uku na deltoid.
• Wurin Latsa Kafada Tare da Ƙungiyoyin Juriya: Wannan bambancin yana amfani da makada na juriya maimakon ma'auni, waɗanda za'a iya daidaita su don dacewa da matakan ƙarfin mutum ɗaya kuma suna da sauƙi akan haɗin gwiwa.

Me suna da abin da ya sanya ɗaukehawa ga Smith Kujerar kafada Press?

• Barbell Kai tsaye Layuka: Wannan motsa jiki yana aiki da tarko na sama da deltoids na gaba, tsokoki waɗanda ke motsawa na biyu a cikin Smith Seated shoulder Latsa, inganta daidaituwa da ikon motsin motsin kafada.
• Fuskar Fuskar: Suna kaiwa ga deltoids na baya da kuma rhomboids, suna ba da ma'auni na ƙarfi a fadin kafada, wanda zai iya inganta matsayi da kuma rage haɗarin rauni lokacin yin nauyi Smith Seated shoulder Presses.