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Reverse Grip Decline Banc Press (Bankɛ ka digi).

Profil Latihan

Bahagian BadanDada
PeralatanBarbel
Otot UtamaPectoralis Major Sternal Head
Otot SekunderDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Pengenalan kepada Reverse Grip Decline Banc Press (Bankɛ ka digi).

Reverse Grip Decline Bench Press ye farikoloɲɛnajɛ barikama ye min bɛ disi duguma fasaw laɲini fɔlɔ, ka sɔrɔ ka senkɔniw ni kamankunw fana sen don a la. A ka ɲi kosɛbɛ cɛmancɛ-minɛlaw ma ka se girinya-taamakɛlaw ma minnu b’a fɛ k’u disi ɲɛfɔli bonya ani ka sanfɛla fanga bonya. Ni aw ye nin farikoloɲɛnajɛ in don aw ka delinako la, aw bɛ se ka nafa sɔrɔ farikolo fanga bonya la, ka sabatili ɲɛ, ani farikoloɲɛnajɛ kɛcogo caman na.

Melakukan: Panduan Langkah demi Langkah Reverse Grip Decline Banc Press (Bankɛ ka digi).

  • Aw bɛ barajuru ta ni kɔsegin minɛ ye (bolokɔniw ɲɛsinnen bɛ aw ma), aw bolow bɛ bɔ ɲɔgɔn na fo ka se aw kamankun ma, ka a kɔrɔta ka bɔ fɛnmarayɔrɔ la walasa k’a minɛ ka ɲɛ aw disi kan.
  • Aw bɛ barajuru jigin dɔɔni dɔɔni ka taa aw disi fan fɛ, ka aw kɔkiliw gɛrɛ aw fari la walasa aw ka senkɔniw ni aw disi fasaw ka baara kɛ.
  • Ni barajuru surunyara aw disi la, aw bɛ a lamagacogo kɔsegin ka barajuru gɛrɛntɛ ka segin san fɛ fo ka se a daminɛyɔrɔ ma, ka aw bolokɔniw janya pewu nka aw kana aw kɔkiliw datugu.
  • Aw bɛ segin nin lamaga in kan fo ka se segin hakɛ ɲininen ma, o kɔ aw bɛ barajuru bila ka segin a kan ni hakilisigi ye ni a banna.

Tips untuk Melakukan Reverse Grip Decline Banc Press (Bankɛ ka digi).

  • **I sinsin foroko kan, i kana girinya**: A nafa ka bon kosɛbɛ ka foroko bila jɔyɔrɔ fɔlɔ la ka tɛmɛ i bɛ girinya hakɛ min kɔrɔta. Reverse grip bench press ye lamaga ye min ka gɛlɛn ka tɛmɛ bench press standard kan, wa ni a kɔrɔta kojugu, o bɛ se ka kɛ sababu ye ka a cogoya bɛnbali lase mɔgɔ ma ani ka se ka jogin. Aw bɛ a daminɛ ni girinya nɔgɔman ye fo ka se aw yɛrɛ ma ni sɛbɛnfura ye, o kɔ aw bɛ dɔ fara a girinya kan dɔɔni dɔɔni.
  • **Spotter**: Nin degeli in bɛ se ka gɛlɛya ka tɛmɛn ka kɛ i kelen na k’a sababu kɛ a minɛcogo ni a kɛrɛ ye min ɲɔgɔn tɛ. Ni spotter (sɛgɛsɛgɛlikɛla) bɛ aw bolo, o bɛ se ka aw dɛmɛ ka a dɔn ko aw bɛ farikoloɲɛnajɛ kɛ ka ɲɛ ani ka ɲɛ. U bɛ se fana k’aw dɛmɛ ka barajuru kɔrɔta ka bɔ a kan ani ka a bila jirisunba kan

Reverse Grip Decline Banc Press (Bankɛ ka digi). Soalan Lazim

Adakah pemula boleh lakukan Reverse Grip Decline Banc Press (Bankɛ ka digi).?

Ɔwɔ, daminɛbagaw bɛ se ka Reverse Grip Decline Bench Press degeliw kɛ, nka a nafa ka bon ka daminɛ ni girinya nɔgɔmanw ye walasa u kana jogin ani ka a jira ko cogoya bɛnnen don. Nin wale in bɛ se ka gɛlɛya dɔɔnin daminɛbagaw ma bawo a bɛ jɛkafɔ ɲuman ni fanga de wajibiya. A ka ɲi ka spotter sɔrɔ lakana kama, kɛrɛnkɛrɛnnenya la mɔgɔ minnu ye mɔgɔ kuraw ye nin farikoloɲɛnajɛ in na. I n’a fɔ a bɛ kɛ cogo min na tuma bɛɛ, a ka ɲi i ka lajɛ kɛ ni farikoloɲɛnajɛla dɔ ye walima ni i yɛrɛ degebaga ye walasa ka a dɔn ko i bɛ farikoloɲɛnajɛ kɛ ka ɲɛ.

Apakah variasi umum bagi Reverse Grip Decline Banc Press (Bankɛ ka digi).?

  • The Flat Bench Press : Nin ye farikoloɲɛnajɛ kɛcogo ye min bɛ kɛ ka kɛɲɛ ni sariya ye, min bɛ kɛ sigilan fla kan, ka disi fan bɛɛ lajɛlen laɲini.
  • The Close-Grip Bench Press: Nin fɛn caman ɲɔgɔnna bɛ sinsin kosɛbɛ senkɔniw kan, nka a bɛ disi fasaw fana sen don a la.
  • Dumbbell Decline Bench Press (Dumbbell Decline Bench Press): O fɛn caman ɲɔgɔnna bɛ kɛ ni dumbbell ye barbell nɔ na, ​​o bɛ kɛ sababu ye ka lamaga caman kɛ ani ka bolokɔni lamaga a yɛrɛma.
  • The Decline Push-Up: Nin farikolo girinya degeliw bɛ decline bench press lamagacogo ladege, ka disi duguma ni disi saba laɲini, nka a bɛ se ka kɛ ni minɛn si tɛ a la.

Apakah latihan yang baik sebagai pelengkap untuk Reverse Grip Decline Banc Press (Bankɛ ka digi).?

  • Close-Grip Bench Press : Nin wale in fana bɛ Reverse Grip Decline Bench Press dafa barisa a bɛ sinsin sen saba ni disi cɛmancɛ yɔrɔ kan, farikolo minnu fana bɛ baara kɛ Reverse Grip Decline waati la nka u ka dɔgɔn.
  • Bent Over Rows: Nin farikoloɲɛnajɛ in bɛ kɔ fasaw baara, ka balansi di Reverse Grip Decline Bench Press ma min ɲɛsinnen bɛ disi ma, ani ka farikolo sanfɛla farikoloɲɛnajɛ bɛɛ lajɛlen sabati.

Kata kunci berkaitan dengan Reverse Grip Decline Banc Press (Bankɛ ka digi).

  • "Barbell disi ka farikoloɲɛnajɛ".
  • "Reverse grip degeliw" ye.
  • "Dɔgɔya bench presse caman ɲɔgɔnna".
  • "Disi barika bonya degeliw".
  • "Barbell kɔsegin grip dɔgɔyali banbali presse".
  • "Disi farikolo jɔli degeliw".
  • "Gɛlɛya jiginni disi degeliw".
  • "Disi degeliw ɲɛtaa".
  • "Barbell ka farikoloɲɛnajɛw ka ɲɛsin pecs ma".
  • "Tɛkniki de presse de banc grip reverse".