Smith Reverse Grip Bent Sama da Layi

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wayoyin kasuwanci na Smith overposting
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis, Deltoid Posterior, Pectoralis Major Sternal Head

Sakonni ga Smith Reverse Grip Bent Sama da Layi

The Smith Reverse Grip Bent Over Row motsa jiki ne mai ƙarfi wanda ke nufin tsokoki a baya, musamman latissimus dorsi, da biceps da kafadu. Yana da manufa motsa jiki ga waɗanda ke nufin inganta ƙarfin jiki na sama, haɓaka matsayi, da haɓaka ma'anar tsoka. Mutane na iya zaɓar wannan motsa jiki yayin da yake ba da izinin motsi mai sarrafawa, rage haɗarin rauni, kuma rikitar da baya zai iya taimakawa wajen shiga ƙungiyoyin tsoka daban-daban idan aka kwatanta da jere na gargajiya.

Yanayinta: tsammanin nuni a nuni Smith Reverse Grip Bent Sama da Layi

• Tsaya tare da ƙafafu da faɗin kafada kuma ɗan lanƙwasa gwiwoyi kaɗan, sa'an nan kuma karkata gaba daga kwatangwalo har sai jikinka ya kusan daidai da ƙasa, yana riƙe da baya madaidaiciya.
• Ja sandar zuwa cikin cikin ku yayin da kuke ajiye gwiwar gwiwar ku kusa da jikin ku da matse ruwan kafadar ku tare a saman motsin.
• Rike na ɗan lokaci, sannan sannu a hankali rage sandar baya zuwa wurin farawa, cikakken mika hannuwanku da jin shimfiɗa a cikin tsokoki na baya.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, tabbatar da kiyaye tsari mai kyau a duk lokacin aikin.

Lajin Don yi Smith Reverse Grip Bent Sama da Layi

• **Kiyaye Madaidaicin Matsayi**: Tsaya bayanka madaidaiciya kuma ka lanƙwasa a kwatangwalo kimanin digiri 45 zuwa 60. Ka guji zagaye bayanka ko rungumar kafadu, wanda zai iya haifar da rauni. Kallonku yakamata ya zama tsaka tsaki ko ɗan ƙasa kaɗan, ba sama ko ga gefuna ba.
• **Motsi Mai Sarrafa**: Ka ɗaga sandar zuwa ga kugu na sama yayin da kake riƙe gwiwar gwiwarka kusa da jikinka. Ka guji amfani da kuzari don ɗaga nauyi; ya kamata a sarrafa motsi da gangan. Sa'an nan, rage mashaya sannu a hankali zuwa wurin farawa. Wannan jinkirin, motsi mai sarrafawa zai shiga tsokoki yadda ya kamata.
• **A guji yin lodin yawa**: Kar a ɗora mashi nauyi fiye da yadda zaku iya ɗauka da sigar da ta dace. L

Smith Reverse Grip Bent Sama da Layi Tambayoyin Masu Nuna

Shi beginners za su iya Smith Reverse Grip Bent Sama da Layi?

Ee, masu farawa za su iya yin aikin Smith Reverse Grip Bent Over Row motsa jiki. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi kuma a mai da hankali kan tsari da dabara daidai don guje wa kowane rauni. Ana kuma ba da shawarar samun mai horarwa ko gogaggen mai zuwa motsa jiki ya sa ido ko jagorance ku ta hanyar motsa jiki da farko. Kamar kowane motsa jiki, idan kun ji wani rashin jin daɗi ko ciwo, dakatar da nan da nan kuma tuntuɓi ƙwararrun motsa jiki.

Me ya sa ya wuce ga Smith Reverse Grip Bent Sama da Layi?

• The Barbell Reverse Grip Bent Over Row yana amfani da barbell maimakon na'urar Smith, wanda ke ba da damar ƙarin motsi na halitta kuma yana haɓaka tsokoki masu daidaitawa.
• Cable Reverse Grip Bent Over Row yana amfani da na'ura na USB, wanda ke ba da tashin hankali akai-akai a cikin motsi kuma zai iya taimakawa wajen inganta ƙarfin tsoka.
• T-Bar Reverse Grip Bent Over Row yana amfani da injin T-bar, wanda zai iya ba da izinin ɗagawa mai nauyi da kuma kai hari ga tsokoki na baya da ƙarfi.
• Resistance Band Reverse Grip Bent Over Row shine babban madadin ga waɗanda ba su da damar yin amfani da ma'auni ko inji, kamar yadda yake amfani da ƙungiyar juriya don samar da tashin hankali.

Me suna da abin da ya sanya ɗaukehawa ga Smith Reverse Grip Bent Sama da Layi?

• Layin Cable Seated yana aiki da tsokoki a baya, hannaye, da kafadu, kama da Smith Reverse Grip Bent Over Row, don haka inganta ƙarfi da juriya na waɗannan tsokoki don ingantaccen aiki.
• Lat Pull Down wani motsa jiki ne na kari saboda yana kaiwa latissimus dorsi - mafi girman tsoka a baya - wanda kuma ke aiki a lokacin Smith Reverse Grip Bent Over Row, don haka inganta ƙarfin jiki na sama da ma'aunin tsoka.