Smith Wide Grip Bench Press

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

Sakonni ga Smith Wide Grip Bench Press

Smith Wide Grip Bench Press wani motsa jiki ne na horarwa mai ƙarfi wanda ke kaiwa ga tsokoki na ƙirji, yayin da kuma ya haɗa da kafadu da triceps. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ci gaba, saboda motsin sarrafawa wanda injin Smith ke bayarwa. Mutane za su so yin wannan motsa jiki don haɓaka ƙarfin jikinsu na sama, inganta ma'anar tsoka, da kuma amfana daga ƙarin kwanciyar hankali da fasalulluka na na'urar Smith.

Yanayinta: tsammanin nuni a nuni Smith Wide Grip Bench Press

• Tare da ƙafãfunku da ƙarfi a ƙasa, cire sandar daga rakiyar kuma a hankali saukar da shi zuwa ga ƙirjin ku, kiyaye gwiwar gwiwar ku zuwa gefe.
• Lokacin da sandar ke sama da ƙirjinka, ɗan dakata na ɗan lokaci sannan ka tura sandar ɗin zuwa wurin farawa, tabbatar da cewa hannayenka sun cika cikakke amma ba a kulle ba.
• Ci gaba da kula da mashaya a cikin dukan motsi, tabbatar da yana bin madaidaiciyar layi sama da ƙasa.
• Maimaita adadin da ake so na maimaitawa, sannan a amince da sake rumbun sandar idan kun gama.

Lajin Don yi Smith Wide Grip Bench Press

• Wurin Hannu: Lokacin yin babban latsa benci mai faɗi, hannayenku yakamata su kasance faɗi fiye da faɗin kafaɗa daban akan sandar. Wannan yana taimakawa ƙaddamar da tsokar ƙirji yadda ya kamata. Duk da haka, kauce wa sanya hannuwanku da faɗi sosai saboda wannan na iya sanya damuwa mara amfani akan kafadu da wuyan hannu.
• Motsi Mai Sarrafa: Rage sandar zuwa kirjin ku a hankali da sarrafawa, sannan tura shi baya zuwa wurin farawa. Ka guji jefa sandar cikin sauri ko kaɗa shi daga ƙirjinka. Wannan ba kawai yana ƙara haɗarin rauni ba amma kuma yana rage tasirin motsa jiki yayin da yake amfani da ƙarfi maimakon ƙarfin tsoka.
• Cikakkun Motsi: Tabbatar cewa kun kasance

Smith Wide Grip Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Smith Wide Grip Bench Press?

Ee, masu farawa zasu iya yin motsa jiki na Smith Wide Grip Bench Press. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari daidai da hana rauni. Hakanan yana da fa'ida a sami mai horar da kai ko gogaggen mai zuwa motsa jiki ya jagorance ku ta hanyar da farko. Yayin da kuke samun ƙarfi da kwanciyar hankali tare da motsa jiki, zaku iya ƙara nauyi a hankali.

Me ya sa ya wuce ga Smith Wide Grip Bench Press?

• The Decline Smith Machine Bench Press yana mai da hankali kan ƙananan tsokoki na pectoral, yana ba da ƙalubale na musamman ga ƙirjin ku.
• The Close-Grip Smith Machine Bench Press yana jaddada triceps da tsokoki na kirji na ciki.
• Reverse-Grip Smith Machine Bench Press yana canza mayar da hankali ga babba kirji da deltoids na gaba.
• Injin Single-Arm Smith Bench Press yana ware gefe ɗaya na ƙirji a lokaci guda, yana haɓaka rashin daidaituwar tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Smith Wide Grip Bench Press?

• Tricep Dips babban motsa jiki ne na haɗin gwiwa yayin da suke kai hari ga triceps, ƙungiyar tsoka ta biyu da ake amfani da ita a cikin Smith Wide Grip Bench Press, don haka yana taimakawa haɓaka ƙarfin ku gabaɗaya.
• Rukunin Cable Seated ya kai hari ga tsokoki masu adawa da baya a baya, wanda ke taimakawa wajen daidaita ƙarfi da haɓakar tsokoki na ƙirji da ke aiki a cikin Smith Wide Grip Bench Press, inganta ingantaccen matsayi da rage haɗarin rauni.