Smith Wide Grip ya ƙi 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 ya ƙi Bench Press

The Smith Wide Grip Decline Bench Press wani motsa jiki ne mai ƙarfi wanda ke kai hari ga tsokoki na ƙirji, yayin da kuma ke ɗaukar triceps da kafadu. Wannan aikin motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, waɗanda ke neman haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Ta hanyar haɗa wannan motsa jiki a cikin ayyukan yau da kullum, daidaikun mutane na iya inganta ƙwayar tsoka, kwanciyar hankali, da ƙarfin jiki na sama gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Smith Wide Grip ya ƙi Bench Press

• Kai sama ka kama sandar tare da riko mai fadi, hannayenka yakamata su kasance fadi fiye da fadin kafada baya.
• Cire sandar kuma a hankali saukar da shi zuwa ƙasan ƙirjin ku, kiyaye gwiwar gwiwar ku.
• Matsa sandar baya zuwa wurin farawa, gabaɗaya hannuwanku gabaɗaya amma kada ku kulle gwiwar hannu.
• Maimaita motsin ragewa da ɗagawa don adadin da kuke so na maimaitawa, tabbatar da kula da sandar a duk lokacin aikin.

Lajin Don yi Smith Wide Grip ya ƙi Bench Press

• Wurin Hannu: Injin Smith yana da kafaffen hanyar mashaya kuma yana da mahimmanci don daidaita jikin ku da kyau. Hannun ku ya kamata su kasance fadi fiye da fadin kafada baya kan sandar. Wannan riko mai faɗi yana kaiwa ga tsokoki na ƙirji yadda ya kamata. Duk da haka, guje wa riko mai faɗi da yawa kamar yadda za su iya sanya damuwa mara kyau akan haɗin gwiwa na kafada.
• Motsi Mai Sarrafa: Kuskure ɗaya na gama gari shine saurin motsa jiki da yin amfani da ƙarfi maimakon sarrafa motsin tsoka. Rage sandar a hankali zuwa kirjin ku, dakata a takaice, sannan tura sandar baya sama. Wannan yana tabbatar da cewa tsokoki suna yin aikin kuma yana rage haɗarin rauni.
• Cikakkun Motsi: Don samun fa'ida daga Smith Wide Grip Decline Bench Press, ya kamata ku yi amfani da cikakken kewayon motsi.

Smith Wide Grip ya ƙi Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Smith Wide Grip ya ƙi Bench Press?

Ee, masu farawa zasu iya yin aikin Smith Wide Grip Decline Bench Press motsa jiki. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Ana kuma ba da shawarar samun mai horarwa ko ƙwararrun ƙwararrun masu zuwa motsa jiki ya sa ido ko jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Koyaushe ku tuna cewa mabuɗin shine ci gaba a hankali kuma ku saurari jikin ku.

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

• Dumbbell Decline Bench Press wani bambanci ne wanda ke amfani da dumbbells maimakon na'urar barbell ko Smith, yana ba da damar yawan motsi da motsin hannu ɗaya.
• The Incline Smith Machine Bench Press wani bambanci ne inda aka saita benci zuwa karkata, yana mai da hankali sosai zuwa ga kirji da kafadu.
• The Flat Smith Machine Bench Press wani bambanci ne inda aka saita benci zuwa wuri mai lebur, daidai gwargwado ga dukan tsokar kirji.
• The Close-Grip Smith Machine Bench Press wani bambanci ne inda aka sanya hannaye kusa da kan sandar, yana mai da hankali sosai ga triceps da tsokoki na kirji na ciki.

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

• Cable Crossover: Cable Crossover ya cika Smith Wide Grip Decline Bench Press ta hanyar kai hari ga rukunin tsoka iri ɗaya - pectorals - amma daga kusurwoyi daban-daban, wanda ke haɓaka daidaitaccen ci gaban tsoka kuma yana iya taimakawa hana rashin daidaituwar tsoka.
• Push-ups: Push-ups wani motsa jiki ne mai nauyin jiki wanda ke kaiwa kirji, triceps, da kafadu, kama da Smith Wide Grip Decline Bench Press, kuma suna cike da shi ta hanyar samar da hanyar yin horon juriya mai maimaitawa, wanda zai iya taimakawa. inganta juriyar tsoka da lafiyar zuciya.