Smith Incline Reverse-grip Press

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

Ukuxhumana kwe Smith Incline Reverse-grip Press

Smith Incline Reverse-grip Press ndi ntchito yolimbitsa mphamvu yomwe imayang'ana pachifuwa chapamwamba ndi triceps, komanso kuchita mapewa. Ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, chifukwa cha kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake koperekedwa ndi makina a Smith. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti alimbikitse mphamvu zakumtunda kwa thupi, kusintha matanthauzidwe a minofu, ndi kupindula ndi kuthekera kwake kuonjezera bata ndi kukhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Incline Reverse-grip Press

• Khalani pansi pa benchi yokhotakhota ndipo gwirani kapamwamba ndi kugwirizira mobwerera (mikondo yamanja ikuyang'ana kwa inu), kuwonetsetsa kuti manja anu ndi otambalala pang'ono kuposa m'lifupi mwake mapewa.
• Tsegulani baryo poyiyika mmwamba ndi kuzungulira manja anu, kenaka tsitsani kapamwamba pang'onopang'ono mpaka pachifuwa chanu.
• Kanikizani bar mpaka manja anu atatambasulidwa, kuonetsetsa kuti zigono zanu zikhale pafupi ndi thupi lanu nthawi yonseyi.
• Bwerezani kutsitsa ndi kukankhira masitepe pa chiwerengero chomwe mukufuna kubwereza, kenaka sungani mosamala bar mu makina a Smith.

Izinto zokwenza Smith Incline Reverse-grip Press

• Kupendekera Koyenera: Kupendekera kwa benchi ndikofunikira. Iyenera kukhazikitsidwa pamakona a digirii 30-45. Kupendekera kwapamwamba kudzagwira ntchito kwambiri mapewa, pamene kutsika kumakhudza chifuwa chapamwamba. Pewani benchi lathyathyathya chifukwa silingapangitse kugwedezeka komwe kumafunikira pachifuwa.
• Mayendedwe Oyendetsedwa: Onetsetsani kuti mayendedwe anu akuchedwa komanso amayendetsedwa. Pewani kuthamangitsa atolankhani chifukwa zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Tsitsani kapamwamba pachifuwa chanu ndiyeno nkukankhiranso m'mwamba moyenda bwino, mowongolera.
• Kuyika Moyenera: Dzikhazikitseni bwino pansi pa bala. Chifuwa chanu chiyenera kukhala pansi pa bala ndipo mapazi anu ayenera kubzalidwa pansi.

Smith Incline Reverse-grip Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Incline Reverse-grip Press?

Inde, oyamba kumene atha kuchita masewera a Smith Incline Reverse-grip Press. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti awonetsetse kuti masewerawa akuchitika moyenera. Zochita izi zimayang'ana pachifuwa chapamwamba ndi triceps, ndipo kugwiritsa ntchito makina a Smith kungapereke kukhazikika kuposa zolemetsa zaulere, zomwe zimapangitsa kuti zikhale zabwino kwa oyamba kumene.

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

• The Dumbbell Incline Reverse-grip Press ndi njira ina yomwe ma dumbbells amagwiritsidwa ntchito m'malo mwa makina a Smith, zomwe zimapangitsa kuti pakhale kusuntha kwakukulu komanso kusuntha kwa mkono.
• The Flat Bench Reverse-grip Press ndikusintha komwe kumasintha makina osindikizira kuchokera kumalo otsetsereka kupita kumalo ophwanyika, kulunjika minofu mosiyana.
• The Decline Reverse-grip Press ndikusintha kwina komwe kumasintha makina osindikizira kuti atsike, kusuntha kuyang'ana kwambiri ku minofu yapansi ya chifuwa.
• The Cable Machine Incline Reverse-grip Press ndi kusiyana komwe makina a chingwe amagwiritsidwa ntchito m'malo mwa Smith makina, kupereka kusokonezeka kosalekeza panthawi yonse yoyendayenda.

Izinto zokufunda ezishisa ezivumelekile Smith Incline Reverse-grip Press?

• The Incline Dumbbell Fly ndi masewera ena okhudzana ndi masewera olimbitsa thupi omwe amayang'ana pa minofu ya pachifuwa, makamaka ma pectoral apamwamba, ofanana ndi Smith Incline Reverse-grip Press, koma amathandizanso kusinthasintha kwa mapewa ndi maulendo osiyanasiyana.
• Close-Grip Barbell Bench Press imathandizira Smith Incline Reverse-grip Press monga momwe imayang'anira triceps, mofanana ndi masewera a Smith machine, koma imagwiranso ntchito pachifuwa ndi minofu ya mapewa, kupereka ntchito yowonjezereka ya thupi lapamwamba.