Ƙarƙasa Faɗin Reverse-grip Bench Press

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Pectoralis Major Sternal Head, Serratus Anterior, Triceps Brachii

Sakonni ga Ƙarƙasa Faɗin Reverse-grip Bench Press

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfafawa wanda ya fi dacewa da kirji na sama da triceps, yayin da yake shiga kafadu. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, suna ba da kyakkyawar hanya don haɓaka aikin ƙirjin ku da ƙalubalanci tsokoki daga kusurwoyi daban-daban. Mutane da yawa za su iya zaɓar wannan motsa jiki don haɓaka ƙarfin jikinsu na sama, inganta ma'anar tsoka, da inganta lafiyar kafada mafi kyau saboda matsayi na dabi'a na juyawa.

Yanayinta: tsammanin nuni a nuni Ƙarƙasa Faɗin Reverse-grip Bench Press

• Zauna a kan benci, ƙwace sandar tare da juyi riko (hannun hannu suna fuskantar ku), kiyaye hannayenku fadi fiye da faɗin kafada.
• Ɗaga sandar daga ragon kuma ka riƙe shi a tsaye a kan ƙirjinka tare da mika hannayenka cikakke, wannan shine wurin farawa.
• Rage sandar sannu a hankali zuwa kirjin ku a cikin motsi mai sarrafawa, tabbatar da cewa gwiwar gwiwar ku sun fizge zuwa gefuna.
• Matsa sandar baya zuwa wurin farawa, cika hannunka gabaɗaya amma ba kulle gwiwar gwiwarka ba, kuma maimaita don adadin maimaitawa.

Lajin Don yi Ƙarƙasa Faɗin Reverse-grip Bench Press

• Madaidaicin Ƙaƙwalwa: Ya kamata a saita benci a madaidaicin digiri 30-45. Duk wani abu mafi girma na iya sanya damuwa maras buƙata akan kafadu, yayin da ƙananan karkata ba zai iya kaiwa ga ƙirji na sama yadda ya kamata ba.
• Motsi Mai Sarrafawa: Ka guji yin gaggawa ta cikin maimaitawa. Rage kararrawa zuwa kirjin ku a hankali, sarrafawa, dakata na dan lokaci, sannan tura shi baya. Wannan motsi mai sarrafawa zai haɗa da tsokoki yadda ya kamata kuma ya rage haɗarin rauni.
• Cikakkun Motsi: Tabbatar yin amfani da cikakken kewayon motsi. Rage barbell ɗin har zuwa ƙirjin ku sannan ku tura shi sama

Ƙarƙasa Faɗin Reverse-grip Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙasa Faɗin Reverse-grip Bench Press?

Ee, masu farawa za su iya yin motsa jiki na Reverse Reverse-grip Bench Press. Duk da haka, yana da mahimmanci ga masu farawa su fara da ƙananan nauyi kuma su mayar da hankali kan nau'in su don kauce wa rauni. Hakanan ana ba da shawarar samun mai tabo ko mai horar da lafiyar jiki don jagorantar su ta hanyar don tabbatar da cewa suna yin daidai. Kamar kowane motsa jiki, yana da mahimmanci a yi dumi tukuna kuma a huce daga baya.

Me ya sa ya wuce ga Ƙarƙasa Faɗin Reverse-grip Bench Press?

• Rage Reverse-Grip Bench Press: Ana yin wannan sigar a kan benci mai raguwa, wanda ke canza mayar da hankali zuwa ƙananan tsokoki na pectoral.
• Close-Grip Reverse Bench Press: Wannan bambance-bambancen ya ƙunshi ƙunshe da riko a kan mashaya, wanda ke haɗa tsokar triceps zuwa mafi girma.
• Latsa Reverse-Grip Dumbbell Press: Wannan bambancin yana amfani da dumbbells maimakon barbell, wanda zai iya taimakawa wajen inganta daidaituwa da daidaitawa.
• Smith Machine Reverse-Grip Bench Press: Wannan sigar tana amfani da injin Smith, wanda zai iya samar da ƙarin kwanciyar hankali da sarrafawa, yana mai da shi kyakkyawan zaɓi ga masu farawa ko waɗanda ke neman mai da hankali kan tsari.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙasa Faɗin Reverse-grip Bench Press?

• A dumbbell ya tashi wani darasi ne wanda ya dace da wadataccen yaduwar wakoki daga kusurwa ta daban, inganta ma'aunin tsoka da kuma daidaitaccen tsoka.
• Har ila yau, motsa jiki na Push-ups na iya haɗawa da Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Jiki don Ƙarfafa Ƙungiyoyin tsoka iri ɗaya - ƙirji, kafadu, da triceps - amma kuma yana shiga ainihin, haɓaka ƙarfin gabaɗaya da kwanciyar hankali.