Smith Reverse-grip Press

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

Ukuxhumana kwe Smith Reverse-grip Press

Smith Reverse-grip Press ndi masewera olimbitsa thupi omwe amayang'ana kwambiri pachifuwa chapamwamba ndi triceps, kulimbikitsa kukula kwa minofu ndi kupirira m'maderawa. Ndi chisankho chabwino kwambiri kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa makina a Smith amapereka bata, zomwe zimapangitsa kukhala kosavuta kukhalabe ndi mawonekedwe oyenera. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti awonjezere mphamvu za thupi lawo, kupititsa patsogolo matanthauzo a minofu, ndi kuonjezera kulimbitsa thupi kwathunthu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Reverse-grip Press

• Imani ndi nsana wanu ku bar, gwirani chotchingacho ndikugwirizira mobwerera (mikhato ikuyang'anani), manja motalikirana ndi mapewa.
• Kwezani barbell pachoyikapo ndikuchiyika pachifuwa, kuwonetsetsa kuti zigono zanu zikhale pafupi ndi thupi lanu komanso msana wanu molunjika.
• Kanikizani barbell mpaka manja anu atatambasulidwa mokwanira, kuwonetsetsa kuti mutuluke mukamayendetsa.
• Pang'onopang'ono tsitsani barbell kuti mubwerere pomwe mukuyambira pomwe mukukoka mpweya, kuwonetsetsa kuti mukuyenda bwino, kenako bwerezani zomwe mukufuna kubwereza.

Izinto zokwenza Smith Reverse-grip Press

• Maonekedwe Oyenera: Onetsetsani kuti thupi lanu lili pamalo oyenera. Gona pansi pamsana pa benchi ndipo onetsetsani kuti mapazi anu abzalidwa pansi. Msana wanu uyenera kulumikizana ndi benchi nthawi yonse yochita masewera olimbitsa thupi kuti musavulale. Kulakwitsa kofala ndikukweza kumbuyo kuchokera pa benchi, zomwe zimatha kusokoneza ndikuyambitsa kuvulala.
• Mayendedwe Olamuliridwa: Pewani mayendedwe achangu, onjenjemera. Tsitsani kapamwamba pang'onopang'ono komanso molamulidwa mpaka pachifuwa chanu chakumunsi, kenaka kanikizeni m'mwamba. Izi zimatsimikizira kuti mukugwiritsa ntchito minofu yanu, osati kuthamanga, kukweza kulemera.
• Yambani ndi Zolemera Zopepuka: Makamaka ngati mwangoyamba kumene kuchita izi, yambani ndi zolemetsa zopepuka ndipo pang'onopang'ono onjezerani

Smith Reverse-grip Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Reverse-grip Press?

Inde, oyamba kumene atha kuchita masewera a Smith Reverse-grip Press. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi koyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muzitenthetsa bwino musanayambe komanso kuti muonde pang'onopang'ono pamene mphamvu ikuwonjezeka.

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

• The Incline Bench Press: Kusiyanaku kumachitika pa benchi yolowera, yomwe imayang'ana pachifuwa chapamwamba ndi mapewa kuposa mawonekedwe a benchi.
• The Decline Bench Press: Ichi ndi kusiyana kwina komwe benchi imayikidwa pansi, ndikugogomezera kwambiri minofu yapansi ya chifuwa.
• The Close-Grip Bench Press: Kusinthaku kumachitika ndi kugwirizira kocheperako, kulunjika ma triceps kuposa makina osindikizira wamba.
• The Dumbbell Press: Kusiyanaku kumachitidwa ndi ma dumbbell m'malo mwa barbell, zomwe zimapangitsa kuti pakhale kusuntha kwakukulu komanso kusuntha kwa mkono.

Izinto zokufunda ezishisa ezivumelekile Smith Reverse-grip Press?

• Incline Dumbbell Press: The incline dumbbell press imayang'ana minofu yapamwamba ya pectoral, yomwe imagwiritsidwanso ntchito mu Smith Reverse-grip Press, motero imapereka masewera olimbitsa thupi bwino pachifuwa ndi kupititsa patsogolo mphamvu ndi kupirira kwa minofuyi.
• Close-grip Bench Press: Mofanana ndi Smith Reverse-grip Press, makina osindikizira a benchi oyandikira kwambiri amayang'ana pa triceps ndi minofu ya pachifuwa, kupititsa patsogolo mphamvu zawo ndi kupirira, ndikuthandizira kuti Smith Reverse-grip Press ikhale yogwira mtima kwambiri.