Smith ya ƙi Reverse-grip 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 ya ƙi Reverse-grip Press

The Smith Decline Reverse-grip Press wani motsa jiki ne mai ƙarfi wanda ke kaiwa ƙananan tsokoki na ƙirji, yayin da kuma yana ɗaukar triceps da kafadu. Yana da manufa ga daidaikun mutane a matsakaici ko ci gaba matakin motsa jiki waɗanda ke neman haɓaka ma'anar tsokar su da ƙarfin babba na jiki. Wannan motsa jiki yana da fa'ida ga waɗanda ke neman haɓaka ƙawar ƙirji gabaɗaya, ƙara ƙarfin danna benci, ko haɓaka aiki a cikin wasanni waɗanda ke buƙatar aikin babban jiki mai ƙarfi.

Yanayinta: tsammanin nuni a nuni Smith ya ƙi Reverse-grip Press

• Kwanta a kan benci mai raguwa tare da amintattun ƙafafu a ƙarshen mafi girma. Ɗauki sandar tare da juyi riko (hannun hannu suna fuskantarka), hannaye da faɗin kafada.
• Cire sandar ta hanyar daidaita hannuwanku, sannan ku saukar da shi a hankali zuwa kirjin ku yayin da kuke ajiye gwiwar ku kusa da jikin ku.
• Matsa sandar baya zuwa wurin farawa, tabbatar da tsawaita hannunka sosai amma ba tare da kulle gwiwar gwiwarka ba.
• Maimaita motsi don adadin da ake so na maimaitawa, yana tabbatar da cewa kuna kula da sandar a kowane lokaci. Bayan maimaitawar ku ta ƙarshe, sake ɗaukar sandar amintacce.

Lajin Don yi Smith ya ƙi Reverse-grip Press

• Riko Daidai: Don jujjuya riko, ya kamata tafin hannunka su kasance suna fuskantarka. Kuskure ne na gama-gari don kama sandar da faɗi da yawa. Riko wanda ya ɗan faɗi faɗin kafaɗa yana da kyau. Wannan yana taimakawa wajen ƙaddamar da tsokoki na pectoral yadda ya kamata kuma yana rage haɗarin raunin kafada.
• Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. Maɓalli don samun mafi kyawun Smith Decline Reverse-grip Press shine a yi shi tare da sarrafawa, jinkirin motsi. Rage sandar zuwa ƙananan ƙirjin ku, ɗan ɗan dakata, sannan tura sandar baya sama. Wannan yana taimakawa wajen shiga tsokoki yadda ya kamata kuma yana rage haɗari

Smith ya ƙi Reverse-grip Press Tambayoyin Masu Nuna

Shi beginners za su iya Smith ya ƙi Reverse-grip Press?

Ee, masu farawa zasu iya yin motsa jiki na Smith Decline Reverse-grip Press, amma yana da mahimmanci a yi amfani da nauyi mai sauƙi da farko har sai sun sami kwanciyar hankali da motsi. Wannan darasi yana buƙatar daidaitawa da sarrafawa, don haka yana da mahimmanci don ƙware sigar kafin ƙara ƙarin nauyi. Hakanan ana ba da shawarar a sami mai horarwa ko tabo don kare lafiya, musamman ga masu farawa.

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

• Dumbbell Decline Bench Press shine wani bambance-bambancen da ke amfani da dumbbells, yana ba da damar mafi girman kewayon motsi da motsin hannu ɗaya.
• Cable Decline Chest Press yana amfani da na'ura na USB, wanda ke ba da tashin hankali akai-akai a duk lokacin motsa jiki, wanda zai iya haifar da ƙara yawan kunna tsoka.
• Ana yin Na'urar Rage Latsawa akan takamaiman na'ura mai ƙima, wanda zai iya ba da ƙarin aminci da sauƙin amfani ga masu farawa ko waɗanda ke ɗaukar nauyi.
• The Incline Reverse-grip Smith Latsa yana canza kusurwar benci don kai hari ga kirji da kafadu fiye da ƙananan kirji.

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

• Aikin motsa jiki na Cable Crossover ya cika Smith Decline Reverse-grip Press ta hanyar niyya tsokar ƙirji ta wata hanya dabam, yana mai da hankali ga ɓangaren waje na pectorals da ƙara ma'ana.
• Flat Bench Press wani motsa jiki ne na kari ga Smith Decline Reverse-grip Press yayin da yake mai da hankali kan tsakiyar kirji, don haka tabbatar da duk sassan tsokoki na pectoral sun tsunduma kuma sun haɓaka.