Jura sanda a cikin gangara a cikin injin Smith

Matsa sanda a cikin gangara a cikin injin Smith - motsa jiki:

1. Daidaita tsayin Griffon a cikin na'urar kwaikwayo Smith ta yadda ya kasance ƙasa da gwiwoyi akan 5 cm.
2. Dan karkatar da gwiwowinku kadan kuma ku karkata gaba, lankwasawa a kugu har sai jikin ku na sama zai kusan yin layi daya da kasa. Tsaya bayanka madaidaiciya. Tukwici: yakamata a ɗaga kai.
3. Ɗauki Grif bronirovanii riko ( dabino suna fuskantar ƙasa), cire shi daga racks. Griffon ya kamata ya kasance a gaban ku a miƙe tsaye zuwa hannun jiki da ƙasa. Wannan zai zama matsayin ku na farko.
4. Ka kiyaye jikinka a tsaye, fitar da numfashi sannan ka ja sandar zuwa kanka ta hanyar lankwasa gwiwar hannu. Ci gaba da gwiwar hannu kusa da ƙwanƙwasa, nauyin dole ne a riƙe da goshi. A ƙarshen motsi, matse tsokoki na baya kuma riƙe wannan matsayi na ƴan daƙiƙa.
5. A shaƙar iska a hankali rage barbell zuwa matsayin farawa.
6. Kammala adadin da ake buƙata na maimaitawa.

Tsanaki: guje wa wannan motsa jiki idan kuna da matsalolin baya ko ƙananan baya. Yi la'akari a hankali cewa baya an rufa masa baya a duk lokacin motsa jiki, in ba haka ba za ku iya cutar da bayanku. Idan kuna da shakku game da nauyin da aka zaɓa, yana da kyau a ɗauki ƙasa da nauyin nauyi.

Bambance-bambance: Hakanan zaka iya yin wannan motsa jiki ta amfani da kamun spinaroonie (hannun da ke fuskantarka). A madadin, injin Smith zaka iya amfani da barbell ko dumbbells.