Barbell Bench Press
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Barbell Bench Press
Barbell Bench Press wani motsa jiki ne na horarwa mai ƙarfi wanda ke kaiwa ga tsokoki na ƙirji, yayin da kuma ya haɗa da kafadu da triceps. Ya dace da duk wanda ke neman inganta ƙarfin jiki na sama, daga masu farawa zuwa masu ɗaukar nauyi na ci gaba. Ta hanyar haɗa wannan motsa jiki a cikin abubuwan yau da kullun, ɗaiɗaikun mutane na iya haɓaka juriyar tsokar su, haɓaka yawan jiki na sama, har ma inganta lafiyar ƙashi.
Yanayinta: tsammanin nuni a nuni Barbell Bench Press
- Ka kama kararrawa da hannayenka dan fadi fiye da fadin kafada, dabino suna fuskantar kafafun ka.
- Ɗaga sandar daga ragon kuma ka riƙe shi tsaye a kan ƙirjinka tare da mika hannunka cikakke.
- Sannu a hankali saukar da kararrawa zuwa kirjin ku, kiyaye gwiwar gwiwar ku a kusurwa 90-digiri yayin da kuke yin haka.
- Matsa maƙarƙashiyar baya har zuwa wurin farawa, gabaɗaya gabaɗayan hannunka amma ba kulle gwiwar hannu ba. Wannan yana kammala maimaitawa ɗaya.
Lajin Don yi Barbell Bench Press
- Sarrafa mashaya: Ka guje wa faɗuwar sandar da sauri kuma ka buge shi daga ƙirjinka. Wannan ba kawai yana ƙara haɗarin rauni ba amma har ma yana rage tasirin motsa jiki. Rage sandar ta hanyar sarrafawa, ɗan dakata kaɗan, sannan tura ta baya. Wannan yana tabbatar da cewa tsokoki suna yin aikin, ba ƙarfi ba.
- Guji wuce gona da iri: Kuskure na yau da kullun shine kulle gwiwar hannu a saman ɗagawa, wanda zai iya sanya damuwa mara amfani akan haɗin gwiwa. Maimakon haka, dakatar da ɗan gajeren lokaci don ci gaba da tashin hankali a kan tsokoki
Barbell Bench Press Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Bench Press?
Ee, masu farawa zasu iya yin motsa jiki na Barbell Bench Press, amma yana da mahimmanci don farawa da nauyin da za a iya sarrafawa da kuma koyi daidai tsari don guje wa rauni. Sau da yawa ana ba da shawarar farawa tare da mai horar da kai ko ƙwararren ɗan wasan motsa jiki don tabbatar da dabarar da ta dace. Yayin da ƙarfi da ƙarfin gwiwa ke haɓaka, ana iya ƙara nauyi a hankali.
Me ya sa ya wuce ga Barbell Bench Press?
- Rage Barbell Bench Press: Wannan bambancin yana mai da hankali kan ƙananan tsokoki na ƙirji kuma ya ƙunshi saitin benci zuwa raguwa.
- Close-Grip Barbell Bench Press: Wannan bambance-bambancen yana hari triceps da tsokoki na kirji na ciki, kuma yana buƙatar kunkuntar riko akan barbell.
- Babban Riko Barbell Bench Press: Wannan bambance-bambancen yana jaddada ɓangarorin waje na tsokar ƙirji kuma yana buƙatar riko mai faɗi a kan barbell.
- Reverse-Grip Barbell Bench Press: Wannan bambance-bambancen yana hari ga kirji da triceps amma ya haɗa da riƙe da barbell tare da hannun hannu.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Bench Press?
- Push-ups wani kyakkyawan motsa jiki ne wanda ya dace da Barbell Bench Press saboda suna shiga ba kawai tsokoki na kirji ba, har ma da triceps da kafadu, suna ƙarfafa ƙungiyoyin tsoka da aka yi amfani da su a cikin benci ta hanyar aiki.
- Tricep Dips suna da fa'ida wajen haɓaka Barbell Bench Press yayin da suke mai da hankali kan triceps da deltoids, waɗanda tsokoki ne na biyu da ake amfani da su a cikin latsawar benci, don haka haɓaka ƙarfin ku gabaɗaya da kwanciyar hankali.
Karin kalmar raɓuwa ga Barbell Bench Press
- Motsa jiki tare da barbell
- Motsa motsa jiki na benci na Barbell
- Ƙirji ginin benci
- Ƙarfin horar da ƙirji motsa jiki
- Barbell motsa jiki don pectorals
- Yin motsa jiki na sama
- Gidan motsa jiki na motsa jiki
- Barbell bugun ƙirji na yau da kullun
- Motsa jiki mai ɗaukar nauyi
- Matsi na ginin tsoka.