Wide Reverse Grip Bench Press
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Wide Reverse Grip Bench Press
The Wide Reverse Grip Bench Press wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga ƙirji, kafadu, da triceps, yayin da kuma ke haɗa manyan baya da ainihin. Kyakkyawan motsa jiki ne ga daidaikun mutane waɗanda ke neman haɓaka ƙarfin jikinsu na sama, haɓaka ma'anar tsoka, da haɓaka lafiyar gabaɗaya. Ƙaƙwalwar juzu'i na musamman da aka yi amfani da shi a cikin wannan motsa jiki na iya taimakawa wajen ƙara yawan kunna tsoka na pectoral, inganta kwanciyar hankali na kafada, da kuma rage haɗarin rauni na kafada, yana sa ya zama abin sha'awa ga kowane tsarin motsa jiki.
Yanayinta: tsammanin nuni a nuni Wide Reverse Grip Bench Press
- Sannu a hankali ɗaga barbell daga ragon, tabbatar da cewa hannayenka sun cika sama da ƙirjinka, wannan shine wurin farawa.
- Sannu a hankali saukar da barbell zuwa kirjin ku, kiyaye gwiwar gwiwar ku kusa da jikin ku da kuma tabbatar da hannayen gabanku sun yi daidai da ƙasa.
- Da zarar barbell ɗin yana saman ƙirjin ku, dakata na ɗan lokaci, sa'an nan kuma tura barbell ɗin zuwa wurin farawa ta amfani da tsokar ƙirjin ku.
- Maimaita waɗannan matakan don adadin maimaitawa da kuke so, tabbatar da kula da motsin barbell da kuma ajiye bayanku a kwance a kan benci a duk lokacin motsa jiki.
Lajin Don yi Wide Reverse Grip Bench Press
- Daidaita gwiwar gwiwar hannu: Kuskure na gama gari da mutane da yawa ke yi shi ne fidda gwiwar gwiwarsu zuwa gefe. Wannan na iya sanya damuwa mara amfani akan kafadu kuma yana iya haifar da rauni. Maimakon haka, kiyaye gwiwar gwiwar ku kusa da jikin ku. Ya kamata su samar da kusurwa 45-digiri tare da jikin ku lokacin da kuka rage sandar.
- Motsi Mai Sarrafa: Ka guji kuskuren sauke sandar da sauri da tashe shi daga kirjin ka. Wannan na iya zama haɗari kuma yana rage tasirin motsa jiki. Rage mashaya a hankali, sarrafawa zuwa ƙananan ƙirjin ku ko babba cikin ciki. A dakata a taƙaice, sa'an nan kuma danna sandar baya sama, kiyaye iko a duk lokacin motsi. 4
Wide Reverse Grip Bench Press Tambayoyin Masu Nuna
Shi beginners za su iya Wide Reverse Grip Bench Press?
Ee, masu farawa zasu iya yin aikin Wide Reverse Grip Bench Press. Duk da haka, yana da mahimmanci don farawa tare da ma'aunin nauyi don fahimtar tsari daidai kuma kauce wa raunin da ya faru. Hakanan ana ba da shawarar samun mai tabo ko mai horarwa, musamman ga masu farawa, don tabbatar da cewa ana yin aikin daidai kuma cikin aminci. Kamar kowane sabon motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da fasaha suka inganta.
Me ya sa ya wuce ga Wide Reverse Grip Bench Press?
- Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) wani nau'i ne, inda aka saita benci a wani kusurwa don ƙaddamar da ɓangaren sama na kirji da kafadu.
- Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙirji yana mayar da hankali zuwa ƙananan ɓangaren ƙirji, tare da saita benci a kusurwar ƙasa.
- Dumbbell Bench Press wani bambanci ne wanda ke amfani da dumbbells maimakon barbell, yana ba da damar mafi girman kewayon motsi da motsin hannu ɗaya.
- Guillotine Bench Press shine bambance-bambancen da ba a saba da shi ba inda aka saukar da barbell zuwa wuyansa maimakon ƙirji, yana mai da hankali ga ƙirji na sama da kafadu, kama da faɗuwar rikiɗar benci mai faɗi.
Me suna da abin da ya sanya ɗaukehawa ga Wide Reverse Grip Bench Press?
- Close-Grip Bench Press: Wannan darasi yana jaddada triceps, waɗanda kuma suke aiki a lokacin Wide Reverse Grip Bench Press, don haka inganta ƙarfin turawa gaba ɗaya da kwanciyar hankali.
- Layin Cable Seated: Wannan motsa jiki yana hari ga tsokoki na sama da na tsakiya na baya, yana ba da daidaituwa ga madaidaicin ƙirji mai fa'ida mai fa'ida mai fa'ida mai jujjuyawar benci da haɓaka ƙarfin jiki mai zagaye mai kyau.
Karin kalmar raɓuwa ga Wide Reverse Grip Bench Press
- Motsa jiki na Kirji
- Babban Riko Bench Press
- Reverse Grip Bench Workout
- Aikin Gina Kirji
- Barbell Bench Press Bambancin
- Wide Reverse Grip Workout
- Ƙarfafa Horarwa ga Ƙirji
- Horon Kirji na Barbell
- Motsa Jiki Mai Faɗaɗi
- Juya Riko Kirjin Ƙarfafawa