Smith shoulder 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 shoulder Press

The Smith shoulder Press motsa jiki ne na horarwa mai ƙarfi wanda da farko ke kaiwa deltoids, triceps, da tsokoki na baya, yana ba da ingantaccen ƙarfin kafada da kwanciyar hankali. Wannan darasi yana da kyau ga masu farawa da masu ɗagawa na ci gaba, kamar yadda injin Smith ke ba da hanya mai jagora da aminci don yin aikin latsa. Mutane da yawa za su so su haɗa wannan motsa jiki a cikin aikin yau da kullum don haɓaka ƙarfin jiki na sama, inganta ma'anar tsoka, da tallafawa mafi kyawun aiki a wasu ɗagawa da ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Smith shoulder Press

• Ɗauki sandar tare da hannuwanku ɗan faɗi fiye da faɗin kafaɗa, dabino suna fuskantar gaba, kuma cire shi daga taragar ta hanyar matsawa sama.
• Rage sandar a hankali kuma a cikin tsari mai sarrafawa zuwa kafadu, tabbatar da an karkatar da gwiwar gwiwar ku a kusurwar digiri 90.
• Tura sandar zuwa sama har sai hannayenku sun cika cikakke, amma ku guje wa kulle gwiwar gwiwar ku don kiyaye tashin hankali a cikin tsokoki na kafada.
• Sannu a hankali rage sandar baya zuwa wurin farawa, maimaita wannan tsari don adadin da ake so na maimaitawa.

Lajin Don yi Smith shoulder Press

• **Madaidaicin Riko**: Rike sandar ya ɗan fi faɗin kafaɗa. Ya kamata tafin hannunku su kasance suna fuskantar gaba. Ka guji kama sandar da kyau ko kuma a hankali, saboda hakan na iya haifar da damun wuyan hannu ko rasa sarrafa sandar.
• **Motsi Mai Sarrafa**: Lokacin da kuke shirin ɗagawa, matsa sandar zuwa sama har sai hannayenku sun cika sosai, amma kar ku kulle gwiwar gwiwarku. Sannan, rage sandar a hankali kuma a sarrafa shi har sai ya dawo a matakin kafada. Kuskure na yau da kullun shine barin sandar ta sauke da sauri, wanda zai iya zama haɗari kuma ƙasa da tasiri ga ci gaban tsoka.
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Smith shoulder Press Tambayoyin Masu Nuna

Shi beginners za su iya Smith shoulder Press?

Ee, masu farawa zasu iya yin motsa jiki na Smith shoulder Press. A zahiri babban motsa jiki ne ga masu farawa saboda injin Smith yana taimakawa tare da kwanciyar hankali kuma yana ba ku damar mai da hankali kan motsi da ƙungiyar tsoka ba tare da daidaita ma'aunin nauyi ba. Duk da haka, yana da mahimmanci don farawa da ma'aunin nauyi kuma tabbatar da cewa kuna da tsari daidai don guje wa rauni. Hakanan yana iya zama da amfani a sami mai horar da kai ko ƙwararren mai zuwa motsa jiki ya jagorance ku ta hanyar motsa jiki a ƴan lokutan farko.

Me ya sa ya wuce ga Smith shoulder Press?

• Zaune Smith Machine shoulder Latsa: A cikin wannan bambancin, kuna yin motsa jiki yayin da kuke zaune, yana ba ku damar mai da hankali kan tsokoki na kafada.
• Bayan Neck Smith Machine shoulder Latsa: Wannan bambancin ya haɗa da rage sandar da ke bayan wuyanka, wanda zai iya taimakawa wajen kaiwa wurare daban-daban na tsokoki na kafada.
• Single Arm Smith Machine shoulder Latsa: Wannan bambancin ya ƙunshi amfani da hannu ɗaya kawai a lokaci ɗaya, yana ba ku damar mai da hankali kan kowace kafaɗa da kanta.
• 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 Ƙaƙa ) Ana yi a kan benci na karkata, yana nufin babban ɓangaren tsokoki na kafada.

Me suna da abin da ya sanya ɗaukehawa ga Smith shoulder Press?

• Layukan Madaidaicin Barbell suna aiki da tarkuna na sama da deltoids, kama da Smith shoulder Press, amma tare da riko daban-daban da kewayon motsi, suna ba da cikakkiyar motsa jiki na kafada.
• Rear Delt Flys na musamman yana kai hari ga deltoids na baya, waɗanda galibi ana yin watsi da su a cikin motsa jiki na kafada, suna ba da daidaiton ƙarfi a cikin tsokoki na kafada da haɓaka tasirin Smith shoulder Press.