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 shine motsa jiki mai ƙarfi da farko yana niyya ga ƙirji na sama da triceps. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, da nufin inganta ƙarfin jikinsu na sama da ma'anar tsoka. Wannan motsa jiki yana da amfani mai amfani ga kowane motsa jiki na yau da kullum kamar yadda yake inganta ci gaban tsoka, haɓaka aikin jiki, kuma zai iya taimakawa wajen inganta matsayi da daidaituwa.

Yanayinta: tsammanin nuni a nuni Smith Reverse-grip Press

• Ɗauki sandar tare da jujjuya riko (hannun hannu suna fuskantarka), hannaye da faɗin kafaɗa, sa'annan ka cire sandar daga maɓuɓɓugan tsaro don riƙe ta a matakin kafada.
• Sauke sandar a hankali a ƙirjin ku, tabbatar da cewa gwiwar hannu suna kusa da jikin ku kuma ba su fita zuwa gaɓar.
• Matsa sandar baya har zuwa wurin farawa, cikakken mika hannunka amma ba kulle gwiwar gwiwarka ba, da matse tsokoki na kirji a saman motsi.
• Maimaita motsi don adadin maimaitawar da kuke so, sannan a amince da sake tara sandar akan latches na aminci.

Lajin Don yi Smith Reverse-grip Press

• Sarrafa Nauyin: Yana da mahimmanci don kula da nauyin nauyi a duk tsawon motsi. Ka guji barin nauyin ya ragu da sauri ko billa a kasan dagawa, saboda wannan na iya haifar da rauni. Madadin haka, rage nauyin a hankali kuma a hankali, sannan danna shi baya tare da sarrafawa.
• Ka Riƙe Hannun Hannunka: Wani kuskure na yau da kullun shine kunna gwiwar gwiwar hannu zuwa tarnaƙi yayin latsawa. Wannan na iya sanya damuwa mai yawa akan haɗin gwiwar kafada. Maimakon haka, yi ƙoƙarin kiyaye gwiwar gwiwar ku a kusan kusurwa 45-digiri zuwa jikin ku

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 a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan ana ba da shawarar samun mai horarwa ko gogaggen mai zuwa motsa jiki don jagorantar tsarin don tabbatar da cewa ana yin aikin daidai. Kamar kowane motsa jiki, ci gaba a hankali shine mabuɗin.

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

• The Dumbbell Press: Wannan bambancin yana amfani da dumbbells maimakon barbell, yana ba da damar mafi girman kewayon motsi da motsin hannu ɗaya.
• The Incline Bench Press: Ana yin wannan bambancin akan benci mai karkata, wanda ke niyya ga ɓangaren sama na ƙirji fiye da madaidaicin madatsar benci.
• The Decline Bench Press: Ana yin wannan a kan benci mai raguwa, ana niyya zuwa ƙananan ɓangaren ƙirjin da kyau.
• The Close-Grip Bench Press: Wannan sigar ta ƙunshi haɗa hannuwanku kusa da mashaya, wanda ke ba da fifiko ga triceps da ɓangaren ciki na ƙirji.

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

• Latsa 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 Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙirji na Ƙirji na Ƙirji ) da aka yi amfani da su a cikin Smith Reverse-grip Press, don haka inganta ci gaban tsoka.
• Tricep Dips: Tricep Dips ya cika Smith Reverse-grip Press ta hanyar ƙaddamar da triceps, ƙungiyar tsoka ta biyu mai mahimmanci da aka yi amfani da ita a cikin latsawa, yana taimakawa wajen ƙarfafa ƙarfi da kwanciyar hankali a cikin jiki na sama don mafi kyawun aiki a cikin latsawa.