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 pachifuwa chapamwamba ndi triceps. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, ndicholinga chofuna kupititsa patsogolo mphamvu zawo zam'mwamba komanso kutanthauzira minyewa. Kuchita masewera olimbitsa thupi kumakhala kopindulitsa pazochitika zilizonse zolimbitsa thupi chifukwa kumalimbikitsa kukula kwa minofu, kumapangitsa kuti thupi liziyenda bwino, ndipo lingathandize kusintha kaimidwe ndi kukhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Reverse-grip Press

• Gwirani kapamwamba ndikugwirizira mobwerera kumbuyo (mikono yakuyang'anani), manja motalikirana motalikirana ndi mapewa, ndikuchotsa chotchingacho kuchokera pazingwe zachitetezo kuti chigwire pamapewa.
• Pang'onopang'ono tsitsani chikhomo pachifuwa chanu, kuonetsetsa kuti zigongono zanu zili pafupi ndi thupi lanu komanso kuti musatulukire m'mbali.
• Kanikizani kapamwamba mpaka pomwe mukuyambira, mukutambasula manja anu mokwanira koma osatseka zigono zanu, ndikufinya minofu ya pachifuwa chanu pamwamba pakuyenda.
• Bwerezerani mayendedwe a kuchuluka komwe mukufuna kubwereza, kenako ndikuyikanso mosamala pazingwe zotetezera.

Izinto zokwenza Smith Reverse-grip Press

• Yang'anirani Kulemera kwake: Ndikofunikira kuti muzitha kuwongolera kulemera kwanu panthawi yonseyi. Pewani kulola kuti kulemera kugwe mofulumira kapena kudumpha pansi pa kukweza, chifukwa izi zingayambitse kuvulala. M'malo mwake, chepetsani kulemera kwake pang'onopang'ono komanso bwino, ndiyeno sunganinso ndikuwongolera.
• Sungani Zigono Zanu Zotsekeka: Cholakwika china chofala ndikuwotcha zigono m'mbali panthawi yosindikiza. Izi zitha kubweretsa kupsinjika kwambiri pamapewa anu. M'malo mwake, yesetsani kusunga zigono zanu mozungulira pafupifupi madigiri 45 ku thupi lanu

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 kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera komanso kupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wopita kumalo ochitira masewera olimbitsa thupi kuti awonetsetse kuti masewerawa akuchitika moyenera. Mofanana ndi masewera ena aliwonse, kupita patsogolo pang'onopang'ono ndikofunikira.

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

• The Dumbbell Press: Kusinthaku kumagwiritsa ntchito ma dumbbells m'malo mwa barbell, zomwe zimapangitsa kuti pakhale kusuntha kwakukulu komanso kusuntha kwa mkono.
• The Incline Bench Press: Kusiyanaku kumachitika pa benchi yolowera, kulunjika kumtunda kwa chifuwa kuposa makina osindikizira a benchi.
• The Decline Bench Press: Izi zimachitika pa benchi yotsika, ndikulunjika kumunsi kwa chifuwa mogwira mtima.
• The Close-Grip Bench Press: Baibuloli limaphatikizapo kuyika manja anu pafupi ndi bar, zomwe zimatsindika kwambiri pa triceps ndi mkati mwa chifuwa.

Izinto zokufunda ezishisa ezivumelekile Smith Reverse-grip Press?

• Incline Bench Press: The Incline Bench Press ndi ntchito ina yowonjezera pamene ikuyang'ana pachifuwa chapamwamba ndi mapewa, omwe ndi magulu achiwiri a minofu omwe amagwiritsidwa ntchito mu Smith Reverse-grip Press, motero amalimbikitsa kukula kwa minofu.
• Tricep Dips: Tricep Dips imathandizira Smith Reverse-grip Press poyang'ana triceps, gulu lofunika lachiwiri la minofu lomwe limagwiritsidwa ntchito muzofalitsa, zomwe zimathandiza kumanga mphamvu ndi kukhazikika m'thupi lapamwamba kuti ligwire bwino ntchito yosindikizira.