Smith Behind Neck Press

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Mashini ya Smith
• Imimiselo eqhapho: Deltoid Anterior
• Amashwa eqhapho: Deltoid Lateral, Serratus Anterior, Triceps Brachii

Ukuxhumana kwe Smith Behind Neck Press

The Smith Behind Neck Press ndi masewera olimbitsa thupi omwe amayang'ana mapewa, triceps, ndi minofu yam'mbuyo. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe ali ndi chidwi chofuna kuwongolera mphamvu ndi kaimidwe kawo. Pophatikiza zolimbitsa thupi izi m'chizoloŵezi chawo, anthu amatha kuwonjezera kutanthauzira kwa minofu, kulimbikitsa kukhazikika kwa mapewa, ndikukhala ndi thupi labwino komanso lamphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Behind Neck Press

• Gwirani chotchingacho ndikuchigwira mokulirapo kuposa m'lifupi m'lifupi mapewa, manja ang'onoang'ono akuyang'ana kutsogolo, ndipo masulani chotchinga kuchokera kumaloko achitetezo.
• Pumani mpweya ndikuyamba kutsitsa pang'onopang'ono kumbuyo kwa mutu wanu mpaka zigono zanu zili pamtunda wa 90-degree, kuonetsetsa kuti msana wanu ukhale wowongoka komanso mutu wanu wowongoka.
• Exhale pamene mukukankhira kapamwamba kuti mubwerere kumalo oyambira, mukutambasula manja anu koma osatseka zigono zanu.
• Imani pang'ono pamwamba musanabwereze kusuntha kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Smith Behind Neck Press

• Kuyenda Koyendetsedwa: Pewani chiyeso chogwiritsa ntchito mphamvu kapena kuchita masewera olimbitsa thupi mothamanga. Kuyenda pang'onopang'ono, koyendetsedwa ndikofunika kwambiri kuti minofu igwire ntchito bwino ndikupewa kuvulala. Tsitsani kapamwamba pang'onopang'ono, imirirani pang'ono pansi, kenaka kanikizani balayo m'njira yoyendetsedwa.
• Kugwira Moyenera: Manja anu ayenera kukhala otambalala kuposa m'lifupi mwake pamapewa pa bala. Kugwira kwakukulu uku kudzakuthandizani kugwirizanitsa mapewa anu mogwira mtima. Onetsetsani kuti chogwira chanu ndi cholimba koma osati cholimba kwambiri; Kugwira mwamphamvu kwambiri kungayambitse kupsinjika kwa dzanja.
• Range of Motion: Ndikofunikira kugwiritsa ntchito kusuntha kwathunthu pa Smith Behind Neck Press. Chepetsani bar mpaka iyo

Smith Behind Neck Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Behind Neck Press?

The Smith Behind Neck Press ndi masewera olimbitsa thupi omwe amayang'ana kwambiri mapewa, komanso amagwiranso ntchito triceps ndi kumtunda kumbuyo. Sichikulimbikitsidwa kwa oyamba kumene chifukwa cha zovuta zake komanso chiopsezo chovulala ngati sichinachitike bwino. Oyamba kumene ayenera kuyamba ndi masewera olimbitsa thupi oyambira monga osindikizira ankhondo kapena dumbbell shoulder press, ndikupita patsogolo pang'onopang'ono kupita ku masewera olimbitsa thupi pamene mphamvu ndi luso lawo likuwonjezeka. Nthawi zonse funsani katswiri wolimbitsa thupi kapena wophunzitsa kuti akupatseni mawonekedwe ndi njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Behind Neck Press?

• Dumbbell Shoulder Press ndi njira ina yomwe mumagwiritsa ntchito ma dumbbell m'malo mwa barbell, ndikupereka kusuntha kwakukulu.
• The Arnold Press, yotchulidwa ndi Arnold Schwarzenegger, ndi kusiyana kwapadera komwe kumaphatikizapo kusinthasintha mawondo panthawi yosindikizira kuti azichita mbali zosiyanasiyana za phewa.
• Push Press ndikusintha kosinthika komwe kumaphatikizapo kuyendetsa mwendo pang'ono kuti kuthandizire kukanikiza kulemera kwake, kupangitsa magulu ambiri a minofu.
• Standing Barbell Press ndikusintha kwachikhalidwe komwe mumakankhira belu pamutu mutayimirira, zomwe zimathandizanso kuti pakhale bata.

Izinto zokufunda ezishisa ezivumelekile Smith Behind Neck Press?

• Kukweza Kwapambuyo: Kukweza kwapambuyo kumagwira ntchito yotsalira kapena yam'mbali, yomwe imayang'aniridwa mosalunjika mu Smith Behind Neck Press. Mwa kulimbikitsa minofu imeneyi, mukhoza kupititsa patsogolo kukhazikika kwa mapewa anu ndi mphamvu, kupititsa patsogolo ntchito ndi chitetezo cha Smith Behind Neck Press.
• Mizere Yowongoka: Mizere yowongoka imayang'ana mapewa ndi misampha, magulu a minofu ofanana ndi omwe amagwira ntchito mu Smith Behind Neck Press. Kuchita izi kungathandize kupititsa patsogolo minofuyi, kuonjezera mphamvu zanu ndi kupirira kwa Smith Behind Neck Press.