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Barbell Guillotine Banc Press ka baarakɛyɔrɔ

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 Barbell Guillotine Banc Press ka baarakɛyɔrɔ

Barbell Guillotine Bench Press ye fanga degeli ye min bɛ ɲɛsin fɔlɔ disi sanfɛla fasaw ma ani filanan na kamankunw ni senkɔniw. O ye farikoloɲɛnajɛ ɲuman ye farikoloɲɛnajɛ daminɛbagaw ni farikoloɲɛnajɛ kanubagaw bɛɛ bolo minnu b’a ɲini k’u sanfɛla fanga n’u farikolo ɲɛfɔli bonya. Mɔgɔw ​​bɛna a fɛ ka nin farikoloɲɛnajɛ in kɛ bawo a bɛ farikoloɲɛnajɛ fangama di disi fasaw ma ni i y’a suma ni laadala benkan-minɛn ye, o bɛ farikolo bonya sabati ani ka sanfɛla fanga bonya.

Melakukan: Panduan Langkah demi Langkah Barbell Guillotine Banc Press ka baarakɛyɔrɔ

  • Aw bɛ barajuru minɛ ni aw bolow ye minnu ni ɲɔgɔn cɛ ka bon dɔɔni ka tɛmɛ aw kamankun bonya kan, ka barajuru kɔrɔta ka bɔ jirisunba kan ni aw bolokɔniw ye ka u kɔrɔta ka ɲɛ.
  • Aw bɛ barajuru jigin ka taa aw disi sanfɛla walima aw kɔ yɔrɔ la cogo la min bɛ aw kɔlɔsi, aw bɛ aw kɔkiliw to ka wuli ka bɔ kɛrɛw la.
  • Aw bɛ aw jɔ dɔɔni ni barajuru surunyalen don ka maga aw kɔ walima aw disi la, aw bɛ aw jija aw kana a to a ka lafiɲɛ aw fari la.
  • Aw bɛ barajuru gɛrɛntɛ ka segin san fɛ ka se a daminɛyɔrɔ ma, ka aw bolokɔniw janya pewu nka aw kana aw kɔkiliw datugu walasa ka tension mara aw disi fasaw la. Aw bɛ segin o kɛcogo kan aw b’a fɛ ka segin-ka-bɔnye hakɛ min sɔrɔ.

Tips untuk Melakukan Barbell Guillotine Banc Press ka baarakɛyɔrɔ

  • Minɛ ni bara sira: Aw bɛ barajuru minɛ ni minɛn ye min ka bon dɔɔni ka tɛmɛ aw kamankun bonya kan. Baro ka kan ka kɛ aw kɔ sanfɛ yɛrɛ, o de la a tɔgɔ dara ko ‘gilotini’. Misali min ka teli ka kɛ, o ye ka barajuru jigin ka se disi ma, i n’a fɔ a bɛ kɛ cogo min na laadala sigilan kan, nka gilotini minɛn sira ɲuman ye ka baraji jigin ka se i kɔ ma.
  • Lamagacogo min bɛ kɔlɔsi: Aw bɛ barajuru jigin dɔɔni dɔɔni ani ka a kɔlɔsi, aw bɛ a to a ka maga aw kɔ la dɔɔni dɔɔni sani aw ka segin ka a gɛrɛntɛ sanfɛ. Aw kana barajuru fili joona walima ka a wuli ka bɔ aw kɔ la, barisa o bɛ se ka kɛ farati ye ani ka dɔ bɔ farikoloɲɛnajɛ nafa la.
  • Ninakili: Aw bɛ ninakili ni aw bɛ a jigin

Barbell Guillotine Banc Press ka baarakɛyɔrɔ Soalan Lazim

Adakah pemula boleh lakukan Barbell Guillotine Banc Press ka baarakɛyɔrɔ?

Ɔwɔ, daminɛbagaw bɛ se ka Barbell Guillotine Bench Press degeliw kɛ, nka a nafa ka bon kosɛbɛ ka daminɛ ni girinya nɔgɔmanw ye walasa ka fɛɛrɛ in dɔn fɔlɔ. Nin farikoloɲɛnajɛ in bɛ a ɲini ka aw janto kosɛbɛ foroko la walasa aw kana jogin, kɛrɛnkɛrɛnnenya la kamankun ni kɔ yɔrɔ. A ka ɲi fana ka kɛ ni spotter ye, kɛrɛnkɛrɛnnenya la mɔgɔ daminɛbagaw fɛ, walasa ka lakana sabati. I n’a fɔ a bɛ kɛ cogo min na farikoloɲɛnajɛ kura bɛɛ la, daminɛbagaw ka kan ka lajɛ kɛ ni farikoloɲɛnajɛla walima degelikɛnɛ ye walasa k’a dɔn k’u bɛ farikoloɲɛnajɛ kɛ ka ɲɛ.

Apakah variasi umum bagi Barbell Guillotine Banc Press ka baarakɛyɔrɔ?

  • Dumbbell Guillotine Bench Press: Sani aw ka baara kɛ ni barbell ye, o fɛn caman ɲɔgɔnna bɛ baara kɛ ni dumbbells ye, o bɛ kɛ sababu ye ka bolokɔni kelen-kelen bɛɛ lamagacogo caman kɛ ani ka lamaga a yɛrɛma.
  • Guillotine Barbell Bench Press min bɛ minɛ ka surunya: O fɛn caman ɲɔgɔnna ye ka barajuru minɛ ni minɛni ye min ka surun, o bɛ sinsin kosɛbɛ disi saba ni disi kɔnɔna fasaw kan.
  • Decline Guillotine Barbell Bench Press: Nin fɛn caman ɲɔgɔnna bɛ kɛ decline bench kan, ka disi fasaw duguma yɔrɔ laɲini.
  • Smith Machine Guillotine Bench Press: Nin fɛn caman ɲɔgɔnna in bɛ baara kɛ ni Smith masin ye, min bɛ sabatili ni lakana di, kɛrɛnkɛrɛnnenya la mɔgɔ minnu ye mɔgɔ kuraw ye farikoloɲɛnajɛ la walima ka girinya girinmanw kɔrɔta.

Apakah latihan yang baik sebagai pelengkap untuk Barbell Guillotine Banc Press ka baarakɛyɔrɔ?

  • Push-ups (Push-ups): Push-ups ye farikolo girinya degeliw ye minnu bɛ farikolo kulu kelenw baara ni Barbell Guillotine Bench Press ye, i n’a fɔ pectorals, triceps ani deltoids, o bɛ se ka dɛmɛ don ka i fanga ni i sabatili bonya bench Press la.
  • Tricep Dips : Tricep dips bɛ sinsin triceps brachii farikolo kan, o ye farikolo kulu filanan ye min bɛ baara kɛ Barbell Guillotine Bench Press waati la, o la, ni nin farikolo in barika bonya bɛ se ka kɛ sababu ye ka barbell wuli ka ɲɛ ani ka a kɔlɔsi.

Kata kunci berkaitan dengan Barbell Guillotine Banc Press ka baarakɛyɔrɔ

  • Barbell Disi ka farikoloɲɛnajɛ
  • Guillotine Bench Press ka baarakɛyɔrɔ
  • Disi jɔli farikoloɲɛnajɛw
  • Barbell Guillotine ka gafe dilanyɔrɔ
  • Fanga degeli disi la
  • Barbell Workout ka ɲɛsin Pectorals ma
  • Barbell exercice min ɲɛsinnen bɛ disi ma
  • Guillotine Bench Presse ka baarakɛcogo
  • Sanfɛ Farikolo Barbell Workout
  • Disi dege kosɛbɛ ni Barbell ye