Smith Reverse-grip Press

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Wayoyin kasuwanci na Smith overposting
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Triceps Brachii

Sakonni ga Smith Reverse-grip Press

The Smith Reverse-grip Press wani motsa jiki ne na horarwa mai ƙarfi wanda ke da alhakin ƙirji na sama da triceps, yana haɓaka haɓakar tsoka da juriya a waɗannan wuraren. Kyakkyawan zaɓi ne ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda injin Smith ke ba da kwanciyar hankali, yana sauƙaƙa don kula da tsari mai kyau. 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 ƙara yawan aikin motsa jiki.

Yanayinta: tsammanin nuni a nuni Smith Reverse-grip Press

• Tsaya tare da bayanka zuwa sandar, ka kama kararrawa tare da juyi riko (hannun hannu suna fuskantarka), hannaye da fadin kafada.
• Ɗaga barbell ɗin daga tarka kuma ka riƙe shi a matakin ƙirji, tabbatar da kiyaye gwiwar gwiwarka kusa da jikinka da bayanka madaidaiciya.
• Tura ƙwanƙwasa har sai hannayenku sun cika cikakke, tabbatar da fitar da numfashi yayin da kuke yin wannan motsi.
• Sannu a hankali rage ƙwanƙolin baya zuwa wurin farawa yayin shakarwa, tabbatar da ci gaba da sarrafa motsi, sannan maimaita don adadin maimaitawar da kuke so.

Lajin Don yi Smith Reverse-grip Press

• Form da Ya dace: Tabbatar cewa jikin ku yana cikin madaidaicin matsayi. Ka kwanta a bayanka akan benci kuma ka tabbata an dasa ƙafafunka a ƙasa. Ya kamata bayanku ya kula da hulɗa tare da benci a duk lokacin motsa jiki don guje wa rauni. Kuskure na yau da kullun shine daga baya daga benci, wanda zai iya takura shi kuma ya haifar da rauni.
• Motsi Mai Sarrafa: Guji motsi da sauri. Rage sandar a hankali kuma cikin tsari mai sarrafawa zuwa ƙananan ƙirjin ku, sannan tura shi baya sama. Wannan yana tabbatar da cewa kuna amfani da tsokoki, ba ƙarfi ba, don ɗaga nauyi.
• Fara da Ma'aunin nauyi: Musamman idan kun kasance sababbi ga wannan motsa jiki, fara da nauyi mai nauyi kuma a hankali ƙara yayin da kuke.

Smith Reverse-grip Press Tambayoyin Masu Nuna

Shi beginners za su iya Smith Reverse-grip Press?

Ee, masu farawa za su iya yin motsa jiki na Smith Reverse-grip Press. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen ɗan wasan motsa jiki a farkon farawa don tabbatar da cewa ana yin aikin daidai. Kamar kowane motsa jiki, yana da mahimmanci don dumama sosai kafin farawa kuma a hankali ƙara nauyi yayin da ƙarfi ya inganta.

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

• The Incline Bench Press: Ana yin wannan bambancin akan benci mai karkata, wanda ke kaiwa kirji da kafadu sama da sigar benci mai lebur.
• A decline bench Latsa: Wannan wani bambance bambancen da aka saita zuwa lalacewar kararrawa, sanya ƙarin girmamawa a kan tsokoki na kirji.
• The Close-Grip Bench Press: Ana yin wannan bambancin tare da kunkuntar riko, ana niyya triceps fiye da madaidaicin matsi na benci.
• The Dumbbell Press: Ana yin wannan bambancin tare da dumbbells maimakon barbell, yana ba da damar mafi girman kewayon motsi da motsin hannu ɗaya.

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

• Ƙaƙwalwar Dumbbell Press: Ƙaƙwalwar dumbbell na karkatar da tsokoki na sama, wanda kuma ana amfani da su a cikin Smith Reverse-grip Press, don haka samar da daidaitaccen motsa jiki ga kirji da haɓaka ƙarfi da jimiri na waɗannan tsokoki.
• Close-grip Bench Press: Kamar dai Smith Reverse-grip Press, latsa na kusa-riko yana mai da hankali kan triceps da tsokoki na kirji, inganta ƙarfin su da jimiri, da ba da gudummawa ga ingantaccen aikin motsa jiki na Smith Reverse-grip Press.