Thumbnail for the video of exercise: Reverse Grip Rage Latsa Bench

Reverse Grip Rage Latsa Bench

Bayani na Faraɗi

Sakonnin ƙafaAzurarawa
Kayan aikiWurin roba.
Musulunci Masu gudummawaPectoralis Major Sternal Head
Musulunci Masu ɗauke da masu gudummawaDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
AppStore IconGoogle Play Icon

Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Reverse Grip Rage Latsa Bench

The Reverse Grip Decline Bench Press wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga ƙananan tsokoki na pectoral, yayin da kuma haɗa triceps da kafadu. Yana da manufa don matsakaita zuwa masu ɗaukar nauyi masu ci gaba waɗanda ke neman haɓaka ma'anar ƙirjin su da haɓaka ƙarfin jiki na sama. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya amfana daga ƙara yawan ƙwayar tsoka, ingantaccen kwanciyar hankali, da ƙarin tsarin motsa jiki iri-iri.

Yanayinta: tsammanin nuni a nuni Reverse Grip Rage Latsa Bench

  • Ɗauki maƙarƙashiya tare da juyi riko (hannun hannu suna fuskantarku), hannaye da faɗin kafaɗa, sa'annan ku ɗaga shi daga ma'ajin don riƙe shi tsaye a kan ƙirjin ku.
  • Sannu a hankali saukar da barbell zuwa kirjin ku, kiyaye gwiwar gwiwar ku kusa da jikin ku don tabbatar da aikin triceps da tsokoki na kirji.
  • Da zarar barbell yana kusa da ƙirjin ku, juya motsin ku kuma tura barbell ɗin baya zuwa wurin farawa, tsawaita hannuwanku gaba ɗaya amma ba kulle gwiwar gwiwar ku ba.
  • Maimaita wannan motsi don adadin da ake so na maimaitawa, sa'an nan kuma a hankali sanya barbell a kan tarkace idan an gama.

Lajin Don yi Reverse Grip Rage Latsa Bench

  • **Mayar da hankali akan Form, Ba Nauyi ba**: Yana da mahimmanci a ba da fifikon fom akan adadin nauyin da kuke ɗagawa. Juya riƙon damfaran benci wani motsi ne mai rikitarwa fiye da daidaitaccen latsawa, kuma ɗagawa da nauyi na iya haifar da sigar da ba ta dace ba da yuwuwar rauni. Fara da ƙaramin nauyi har sai kun gamsu da sigar, sannan a hankali ƙara nauyi.
  • **Yi amfani da Spotter**: Wannan motsa jiki na iya zama mafi ƙalubale don yin shi kaɗai saboda riko da kusurwa na musamman. Samun mai tabo zai iya taimakawa wajen tabbatar da cewa kuna yin aikin lafiya kuma daidai. Hakanan za su iya taimaka muku wajen ɗaga sandar a kashe da kuma kan taragar

Reverse Grip Rage Latsa Bench Tambayoyin Masu Nuna

Shi beginners za su iya Reverse Grip Rage Latsa Bench?

Ee, masu farawa za su iya yin motsa jiki na Reverse Grip Decline Bench Press, amma yana da mahimmanci a fara da ma'aunin nauyi don guje wa rauni da tabbatar da tsari daidai. Wannan motsa jiki na iya zama ɗan ƙalubale ga masu farawa saboda yana buƙatar daidaitawa da ƙarfi. Ana ba da shawarar samun tabo don aminci, musamman ga waɗanda suka saba wannan aikin. Kamar koyaushe, yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horarwa don tabbatar da cewa kuna yin motsa jiki daidai.

Me ya sa ya wuce ga Reverse Grip Rage Latsa Bench?

  • Flat Bench Press: Wannan shi ne daidaitaccen sigar motsa jiki, wanda aka yi a kan benci mai faɗi, yana niyya ga ƙungiyar tsokar pectoral.
  • The Close-Grip Bench Press: Wannan bambancin ya fi mayar da hankali kan triceps, amma kuma yana shiga tsokoki na kirji.
  • Dumbbell Decline Bench Press: Ana yin wannan bambancin ta amfani da dumbbells maimakon barbell, yana ba da damar mafi girman kewayon motsi da motsi mai zaman kansa.
  • Ragurawar da ke haifar da motsa jiki: Wannan motsa jiki na motsa jiki daidai da motsi na latsa benci, wanda aka yi niyya ga ƙananan kirji da sdips, amma ana iya yin ba tare da kowane kayan aiki ba.

Me suna da abin da ya sanya ɗaukehawa ga Reverse Grip Rage Latsa Bench?

  • Close-Grip Bench Press: Wannan darasi kuma ya cika Reverse Grip Decline Bench Press yayin da yake mai da hankali kan triceps da tsakiyar ɓangaren ƙirji, tsokoki waɗanda kuma ke aiki a lokacin Rage Rikon Reverse amma zuwa ƙaramin digiri.
  • Bent Over Rows: Wannan motsa jiki yana aiki da tsokoki na baya, yana samar da ma'auni ga ƙirji mai mayar da hankali ga Reverse Grip Decline Bench Press, da kuma tabbatar da cikakkiyar motsa jiki na jiki.

Karin kalmar raɓuwa ga Reverse Grip Rage Latsa Bench

  • "Barbell kirji motsa jiki"
  • "Ayyukan riko na baya"
  • "Kin yarda da bambancin benci"
  • "Ayyukan ƙarfafa ƙirji"
  • "Barbell reverse grip ƙi bench press"
  • "Ayyukan gina tsokar ƙirji"
  • "Ayyukan ɗaga ƙirji masu nauyi"
  • "Babban motsa jiki na kirji"
  • "Barbell motsa jiki don pecs"
  • "Dabarun latsa benci na baya"