Sidee si sax ah loogu isticmaali karaa Press garbaha?

1.Hagaajin booska jirka: horay u soo jeedso

Markaad si toos ah u taagan tahay, qalooca ficilka kor u kaca dambe wuxuu la mid yahay qalooca xoogga muruqa trapezius (kor u qaadista), sidaas darteed way fududahay in si miyir la'aan ah loogu lug yeesho muruqa trapezius.Waa inaad hagaajisaa qaabka jidhka oo aad u tiirsato, sida haddii Markaad isu diyaarinayso squat, horay u sii jiid dhinaca sare ee jirka si xariiqda deltoid dhexe ee xoogga ay u siman tahay dhulka iyo miisaanka tababarka ayaa si aad ah ugu urursan garbaha.

2.Fikradda Ficilka Saxda ah: Dabagalka Parabolic

Inta lagu jiro dhaqdhaqaaqa oo dhan, gacmuhu waa inay u fidiyaan ilaa inta suurtogalka ah ee sagxadda iyo dhinacyada bidix iyo midig ee jidhka, si kale haddii loo dhigo, u rogrogmadaan dibadda.Bal qiyaas in aad isticmaalayso dumbbells si aad u sawirto goobaabin badhkeed intii aad kor u qaadi lahayd, si aad uga fogaato xaglo qardajeex ah intii suurtogal ah., Levator scapularis ku lug leh magdhowga.