Smith Decline Reverse-grip Press

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Mashini ya Smith
• Imimiselo eqhapho: Pectoralis Major Sternal Head
• Amashwa eqhapho: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Ukuxhumana kwe Smith Decline Reverse-grip Press

The Smith Decline Reverse-grip Press ndi masewera olimbitsa thupi omwe amayang'ana minofu ya m'munsi pachifuwa, komanso kuchita ma triceps ndi mapewa. Ndiwoyenera kwa anthu omwe ali olimba apakatikati kapena apamwamba omwe akufuna kupititsa patsogolo matanthauzidwe a minofu ya pachifuwa ndi mphamvu zakumtunda kwa thupi. Kuchita masewera olimbitsa thupi ndi kopindulitsa kwa iwo omwe akufuna kukonza kukongola kwawo pachifuwa, kuwonjezera mphamvu zosindikizira za benchi, kapena kupititsa patsogolo masewera olimbitsa thupi omwe amafunikira kugwira ntchito mwamphamvu kumtunda.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Decline Reverse-grip Press

• Gona pansi pa benchi yotsika ndi mapazi anu otetezedwa kumapeto kwenikweni. Gwirani chotchingacho ndi kugwirizira mobwerera mobwerera (mikhato ikuyang'anani), manja motalikirana m'lifupi.
• Tsegulani mpiringidzo mwa kuwongola manja anu, kenaka muchepetse pang'onopang'ono ku chifuwa chanu ndikusunga zigongono zanu pafupi ndi thupi lanu.
• Kanikizani kapamwamba mpaka pomwe munayambira, ndikuwonetsetsa kuti mwatambasula manja anu koma osatseka zigono zanu.
• Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza, kuwonetsetsa kuti mumayang'anira bar nthawi zonse. Mukabwereza kubwereza komaliza, sunganinso bala bwino.

Izinto zokwenza Smith Decline Reverse-grip Press

• Kugwira Moyenera: Kuti mugwire kumbuyo, manja anu ayenera kuyang'ana kwa inu. Ndi kulakwitsa kofala kugwira kapamwamba kwambiri. Kugwiritsitsa komwe kuli kotambalala pang'ono kusiyana ndi m'lifupi mwa mapewa ndikoyenera. Izi zimathandiza kulunjika minofu ya pectoral bwino ndikuchepetsa chiopsezo cha kuvulala kwa mapewa.
• Kuyenda Koyendetsedwa: Pewani kuchita masewera olimbitsa thupi mothamanga. Chinsinsi chothandizira kwambiri Smith Decline Reverse-grip Press ndikuchichita mowongolera, kuyenda pang'onopang'ono. Tsitsani kapamwamba pa chifuwa chanu chakumunsi, imirirani pang'ono, ndiyeno kanikizani kapamwamba. Izi zimathandiza kugwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo

Smith Decline Reverse-grip Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Decline Reverse-grip Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Smith Decline Reverse-grip Press, koma ndikofunikira kugwiritsa ntchito kulemera kopepuka poyambira mpaka atamasuka ndikuyenda. Zochita izi zimafuna kugwirizana ndi kuwongolera, choncho ndikofunikira kudziwa bwino mawonekedwe musanawonjezere kulemera. Ndikofunikiranso kukhala ndi mphunzitsi kapena ma spotter kuti akhale otetezeka, makamaka kwa oyamba kumene.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Decline Reverse-grip Press?

• Dumbbell Decline Bench Press ndi mtundu winanso womwe umagwiritsa ntchito ma dumbbells, kulola kusuntha kwakukulu komanso kusuntha kwa mkono.
• Cable Decline Chest Press imagwiritsa ntchito makina opangira chingwe, omwe amapereka kupsinjika kosalekeza panthawi yonse yochita masewera olimbitsa thupi, zomwe zingayambitse kuwonjezereka kwa minofu.
• Machine Decline Press imachitika pamakina apadera osindikizira, omwe angapereke chitetezo chochulukirapo komanso chosavuta kugwiritsa ntchito kwa oyamba kumene kapena omwe amanyamula zolemera.
• The Incline Reverse-grip Smith Press imasintha ngodya ya benchi kuti igwirizane ndi chifuwa chapamwamba ndi mapewa kuposa chifuwa chapansi.

Izinto zokufunda ezishisa ezivumelekile Smith Decline Reverse-grip Press?

• Kuchita masewera olimbitsa thupi kwa Cable Crossover kumakwaniritsa Smith Decline Reverse-grip Press poyang'ana minofu ya pachifuwa mwanjira yosiyana, kutsindika mbali yakunja ya pectorals ndikuwonjezera tanthauzo.
• The Flat Bench Press ndi ntchito yowonjezera ku Smith Decline Reverse-grip Press pamene ikuyang'ana pakatikati pa chifuwa, motero kuonetsetsa kuti madera onse a minofu ya pectoral akugwira ntchito ndikukula.