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 na horarwa mai ƙarfi wanda ke kaiwa ga ƙananan ƙirji da triceps, yayin da yake haɗa kafadu da tsokoki na baya. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƴan wasa masu ci gaba, suna neman haɓaka ƙarfin jiki na sama da ma'anar tsoka. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya haɓaka aikinku a cikin wasanni da ayyukan yau da kullun waɗanda ke buƙatar motsin motsa jiki, da kuma taimakawa wajen cimma daidaitaccen ƙirji mai sassakakku.

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

• Sanya kanku a kan benci mai raguwa tare da ƙafafu a ƙugiya a ƙarƙashin takalmin gyaran kafa, sa'annan ku kama sandar tare da juyi riko (hannun hannu suna fuskantar ku), hannayenku ya kamata su zama ɗan faɗi fiye da faɗin kafada.
• Cire sandar ta hanyar tura shi sama sannan kuma jujjuya wuyan hannu don cire shi, sannan sannu a hankali rage sandar zuwa kirjin ku yayin da kuke ajiye gwiwar gwiwar ku kusa da jikin ku.
• Lokacin da sandar ke sama da ƙirjin ku, tura shi baya sama ta hanyar sarrafawa har sai hannayenku sun cika cikakke, amma kar ku kulle gwiwar gwiwar ku.
• Maimaita wannan motsi don adadin maimaitawa da ake so, sannan a amince da sake rumbun sandar ta hanyar jujjuya wuyan hannu don haɗa shi a kan na'ura.

Lajin Don yi Smith ya ƙi Reverse-grip Press

• Matsayin da ya dace: Sanya kanku daidai akan benci mai raguwa. Ya kamata a kiyaye ƙafafunku a ƙarshen benci kuma bayan ku ya zama daidai da madaidaicin. Kuskure na iya haifar da motsa jiki marasa tasiri da raunin da ya faru.
• Motsi Mai Sarrafa: Tabbatar cewa kana dagawa da runtse sandar ta hanyar sarrafawa. Motsa jiki cikin sauri ko karkarwa na iya haifar da ciwon tsoka. Ya kamata a saukar da sandar har sai ya kai kusan inci ɗaya daga ƙirjin ku sannan a tura baya sama.
• Nauyin Dama: Zaɓi nauyin da ya dace. Kuskure na yau da kullun shine yin kisa da mashaya, wanda zai iya haifar da sigar da ba ta dace ba da yuwuwar raunuka. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• Huta Tsakanin Saiti: Bada damar tsokoki su huta tsakanin saiti.

Smith ya ƙi Reverse-grip Press Tambayoyin Masu Nuna

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

Ee, masu farawa za su iya yin motsa jiki na Smith Decline Reverse-grip Press. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma guje wa rauni. Kamar yadda yake tare da duk motsa jiki, ana ba da shawarar samun ƙwararren mai horarwa ko gogaggen jagorar motsa jiki da kula da masu farawa don tabbatar da cewa suna yin aikin daidai.

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

• Flat Bench Reverse-grip Press wani sigar ce inda benci ke lebur maimakon ki, yana niyya tsokoki daga wani kusurwa daban.
• The Incline Reverse-grip Press shine bambancin inda benci ya karkata, yana mai da hankali kan ƙirji na sama da tsokoki na kafada.
• Cable Decline Reverse-grip Press shine bambancin inda kake amfani da na'ura na USB, wanda ke ba da ci gaba da tashin hankali a duk tsawon motsi.
• The Barbell Decline Reverse-grip Press sigar ce inda kuke amfani da barbell maimakon injin Smith, wanda zai iya taimakawa inganta daidaito da kwanciyar hankali.

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

• Tricep Dips: Tricep dips sun cika Smith Decline Reverse-grip Press ta hanyar mai da hankali kan triceps, waɗanda suke tsokoki na biyu da ake amfani da su a cikin latsawa, don haka inganta ƙarfin gaba ɗaya da kwanciyar hankali na jiki na sama.
• Ƙaƙwalwar Dumbbell Press: Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙirji na Ƙirji na Ƙirji na Ƙirji na Ƙirji na Ƙarfafawa na Ƙarfafawa na Smith Decline Reverse-grip wanda ke mayar da hankali ga ƙananan ƙirjin, don haka tabbatar da daidaiton motsa jiki na kirji.