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

Smith Seated shoulder Press wani motsa jiki ne mai ƙarfi wanda aka tsara musamman don ƙaddamarwa da haɓaka deltoids, triceps, da tsokoki na sama. Wannan motsa jiki yana da kyau ga masu farawa da ƙwararrun ƙwararrun 'yan wasa yayin da yake ba da kwanciyar hankali ta hanyar na'urar Smith, yana ba da izinin sarrafawa, motsi mai lafiya. 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 goyan bayan burin dacewa gabaɗaya.

Yanayinta: tsammanin nuni a nuni Smith Kujerar kafada Press

• Zauna a ƙarƙashin mashaya, sanya shi a gaban kafadu; tafin hannunka yakamata su kasance suna fuskantar gaba kuma hannayenka yakamata su zama ɗan faɗi fiye da faɗin kafaɗa.
• Cire mashaya daga ragon ta ɗaga shi sama sannan ka rage shi zuwa matakin ƙirjinka, wannan shine wurin farawa.
• Matsa sandar zuwa sama har sai hannayenku sun cika cikakke, tabbatar da fitar da numfashi yayin da kuke yin wannan motsi.
• Sauke sandar a hankali a hankali zuwa matakin ƙirjin ku yayin shakarwa, kammala maimaita sau ɗaya. Maimaita wannan tsari don adadin maimaitawa da kuke so.

Lajin Don yi Smith Kujerar kafada Press

• ** Riko da Daidaita gwiwar gwiwar hannu ***: Rikon ku akan sandar ya kamata ya zama mafi fadi fiye da fadin kafada. Lokacin da kuka ɗaga sandar, gwiwar gwiwarku yakamata su kasance ƙarƙashin wuyan hannu kai tsaye. Ka guji fizgar gwiwar gwiwarka zuwa gefe saboda wannan na iya sanya damuwa mara amfani akan haɗin gwiwar kafada da rage tasirin motsa jiki.
• **Motsin Sarrafa**: Ya kamata a yi latsa kafada na Smith Seated a hankali a hankali. Ka guji jarabar yin amfani da kuzari ko ɗaga nauyi da sauri, saboda wannan na iya haifar da rauni kuma baya yin aiki yadda yakamata.
• **Range of Motion**: Rage sandar har sai ya ɗan taɓa ƙirjin ku,

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 a yi amfani da nauyi mai sauƙi don farawa da mayar da hankali kan tsari mai kyau don guje wa rauni. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko gogaggen mai zuwa motsa jiki don jagorantar ku ta hanyar motsa jiki da farko. Kamar yadda yake tare da kowane sabon motsa jiki, yakamata ku fara sannu a hankali kuma a hankali ƙara nauyi yayin da ƙarfin ku da ƙarfinku ke girma.

Me ya sa ya wuce ga Smith Kujerar kafada Press?

• Latsa kafada ta Barbell: A cikin wannan bambancin, kuna amfani da barbell maimakon injin Smith, wanda ke buƙatar ƙarin kwanciyar hankali da sarrafawa daga tsokoki na kafada.
• Tsaye Smith Machine shoulder Latsa: Wannan bambancin ya ƙunshi tashi tsaye maimakon zama, wanda ke haɗa ainihin kuma yana iya ƙara ƙarfin gabaɗaya da kwanciyar hankali.
• Bayan Neck Smith Machine shoulder Latsa: Wannan bambancin ya ƙunshi rage sandar bayan wuyan maimakon a gaba, wanda zai iya kaiwa sassa daban-daban na tsokoki na kafada.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙadda ) ya yi ya haɗa da daidaita benci zuwa matsayi na karkata, wanda ke canza kusurwar latsa kuma yana kaiwa wurare daban-daban na kafadu.

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

• Layukan Madaidaici wani babban motsa jiki ne na motsa jiki kamar yadda ba kawai suna aiki da tsokoki na kafada ba har ma suna shiga baya na sama da tarko, suna ba da cikakkiyar motsa jiki na sama wanda ke haɓaka ƙarfin da ake buƙata don danna kafada zaune.
• Gabatarwar gaba yana da fa'ida saboda suna keɓance musamman na gaba ko gaba na deltoids, wanda ke da mahimmanci don tura motsi kamar Smith Seated shoulder Press, don haka inganta ƙarfin kafada gabaɗaya da kwanciyar hankali.