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 kwambiri pachifuwa ndi triceps, komanso kugwira mapewa ndi minofu yakumbuyo. Ndizoyenera anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga otsogola, akuyang'ana kuti apititse patsogolo mphamvu zathupi komanso kutanthauzira kwa minofu. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse kuti muzichita masewera olimbitsa thupi ndi zochitika za tsiku ndi tsiku zomwe zimafuna kusuntha, ndikuthandizira kupeza chifuwa chozunguliridwa bwino, chojambula.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Decline Reverse-grip Press

• Dzikhazikitseni pa benchi yotsika ndi mapazi anu olumikizidwa bwino pansi pa chingwe cha mwendo, ndipo gwirani chogwiriziracho mobwerera mobwerera (zikhato zikukuyang'anani), manja anu akuyenera kukhala otambalala pang'ono kusiyana ndi m'lifupi mwake mapewa.
• Tsegulani chipilalacho pochikankhira mmwamba ndiyeno kutembenuza manja anu kuti mutulutse, kenaka tsitsani pang'onopang'ono pa chifuwa chanu ndikusunga zigongono zanu pafupi ndi thupi lanu.
• Pamene bala ili pamwamba pa chifuwa chanu, kanikizeni m'mwamba mowongolera mpaka manja anu atatambasula, koma musatseke zigongono zanu.
• Bwerezani kusuntha uku kuti mubwerezenso kuchuluka komwe mukufuna, kenaka muyikenso kapamwamba pozungulira mawondo anu kuti mulowetsenso pamakina.

Izinto zokwenza Smith Decline Reverse-grip Press

• Kuyika Moyenera: Dzikhazikitseni moyenera pa benchi yotsika. Mapazi anu ayenera kukhala otetezedwa kumapeto kwa benchi ndipo msana wanu ukhale wosasunthika motsutsana ndi padding. Kusalinganiza bwino kungayambitse kulimbitsa thupi kosagwira ntchito komanso kuvulala komwe kungachitike.
• Mayendedwe Oyendetsedwa: Onetsetsani kuti mukukweza ndikutsitsa kapamwamba mowongolera. Kusuntha kofulumira kapena kogwedezeka kungayambitse kupsinjika kwa minofu. Mpiringidzo uyenera kuchepetsedwa mpaka utakhala pafupifupi inchi kuchokera pachifuwa chanu ndikukankhira mmwamba.
• Kulemera koyenera: Sankhani kulemera koyenera. Cholakwika chofala ndikudzaza bar, zomwe zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
• Kupumula Pakati pa Seti: Lolani kuti minofu yanu ipumule pakati pa seti.

Smith Decline Reverse-grip Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Decline Reverse-grip Press?

Inde, oyamba kumene atha kuchita masewera a Smith Decline Reverse-grip Press. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi, tikulimbikitsidwa kukhala ndi mphunzitsi wodziwa bwino ntchito yolimbitsa thupi ndikuyang'anira oyamba kumene kuti awonetsetse kuti akuchita bwino.

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

• The Flat Bench Reverse-grip Press ndi mtundu wina pomwe benchi imakhala yathyathyathya m'malo mokana, kulunjika minofu kuchokera kumbali ina.
• The Incline Reverse-grip Press ndikusintha komwe benchi imatsatiridwa, ndikugogomezera kwambiri pachifuwa chapamwamba ndi minofu yamapewa.
• The Cable Decline Reverse-grip Press ndikusintha komwe mumagwiritsa ntchito makina a chingwe, omwe amapereka kukangana kosalekeza mumayendedwe onse.
• The Barbell Decline Reverse-grip Press ndi mtundu womwe mumagwiritsa ntchito barbell m'malo mwa makina a Smith, omwe angathandize kuwongolera bwino komanso kukhazikika.

Izinto zokufunda ezishisa ezivumelekile Smith Decline Reverse-grip Press?

• Tricep Dips: Tricep dips imathandizira Smith Decline Reverse-grip Press poyang'ana pa triceps, yomwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito posindikiza, potero kumapangitsa mphamvu zonse ndi kukhazikika kwa thupi lapamwamba.
• Incline Dumbbell Press: The Incline Dumbbell Press imayang'ana kumtunda kwa chifuwa, ndikumangirira Smith Decline Reverse-grip Press yomwe imayang'ana pachifuwa chapansi, motero kuonetsetsa kuti chifuwachi chimagwira ntchito bwino.