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Barbell Guillotine Bench Press

Bayani na Faraɗi

Sakonnin ƙafaAzurarawa
Kayan aikiWurin roba.
Musulunci Masu gudummawaPectoralis Major Sternal Head
Musulunci Masu ɗauke da masu gudummawaDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Barbell Guillotine Bench Press

Barbell Guillotine Bench Press wani horo ne mai ƙarfi wanda ke kaiwa ga tsokoki na kirji na sama da na biyu kafadu da triceps. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba waɗanda ke da nufin haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Mutane za su so yin wannan motsa jiki yayin da yake samar da motsa jiki mai tsanani ga tsokoki na kirji idan aka kwatanta da na'ura na gargajiya na gargajiya, inganta ci gaban tsoka da kuma inganta ƙarfin jiki na sama.

Yanayinta: tsammanin nuni a nuni Barbell Guillotine Bench Press

  • Ka kama kararrawa da hannayenka dan fadi fiye da fadin kafada, sa'annan ka dauke sandar daga ragon tare da mika hannunka gaba daya.
  • Rage kararrawa zuwa babban ƙirjinku ko yankin wuyanku a cikin tsari mai sarrafawa, kiyaye gwiwar gwiwar ku zuwa gefe.
  • Dakata na ɗan lokaci lokacin da barbell yana kusa da taɓa wuyan ku ko ƙirjin ku, tabbatar da cewa kar a bar shi ya kwanta a jikin ku.
  • Matsa maƙarƙashiyar baya har zuwa wurin farawa, gabaɗaya gabaɗayan hannunka amma kada ku kulle gwiwar hannu don kiyaye tashin hankali a cikin tsokar ƙirjin ku. Maimaita tsari don adadin maimaitawa da kuke so.

Lajin Don yi Barbell Guillotine Bench Press

  • Riko da Hanyar Bar: Ɗauki ƙwanƙwasa tare da kama ɗan faɗi fiye da faɗin kafada baya. Ya kamata mashaya ta kasance a saman wuyanka kai tsaye, saboda haka sunan 'guillotine'. Kuskure na yau da kullun shine saukar da sandar zuwa kirji, kamar yadda yake a cikin latsa benci na gargajiya, amma hanyar da ta dace don latsa guillotine shine rage sandar zuwa wuyanka.
  • Motsi Mai Sarrafa: Rage sandar a hankali da sarrafawa, ba shi damar taɓa wuyan ku da sauƙi kafin tura shi baya. Ka guji faduwa sandar da sauri ko bige shi daga wuyanka, saboda wannan na iya zama haɗari kuma yana rage tasirin motsa jiki.
  • Numfashi: Numfashi yayin da kuke ragewa

Barbell Guillotine Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Guillotine Bench Press?

Ee, masu farawa za su iya yin motsa jiki na Barbell Guillotine Bench Press, amma yana da mahimmanci don farawa da ma'aunin nauyi don sanin fasaha da farko. Wannan aikin yana buƙatar kulawa da hankali don samar da shi don guje wa rauni, musamman ga kafada da yanki na wuyansa. Hakanan ana ba da shawarar samun tabo, musamman ga masu farawa, don tabbatar da tsaro. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su tuntuɓi ƙwararrun motsa jiki ko mai horo don tabbatar da cewa suna yin aikin daidai.

Me ya sa ya wuce ga Barbell Guillotine Bench Press?

  • Dumbbell Guillotine Bench Press: Maimakon yin amfani da barbell, wannan bambancin yana amfani da dumbbells, yana ba da damar yawan motsi da motsi mai zaman kansa na kowane hannu.
  • Close-Grip Guillotine Barbell Bench Press: Wannan bambancin ya ƙunshi riƙe da barbell tare da kamawa kusa, wanda ke ba da fifiko ga triceps da tsokoki na kirji na ciki.
  • Rage Guillotine Barbell Bench Press: Ana yin wannan bambance-bambancen akan benci mai raguwa, yana niyya zuwa ƙananan ɓangaren tsokar ƙirji.
  • Smith Machine Guillotine Bench Press: Wannan bambancin yana amfani da na'urar Smith, wanda ke ba da kwanciyar hankali da aminci, musamman ga waɗanda suka saba zuwa motsa jiki ko ɗaga nauyi.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Guillotine Bench Press?

  • Push-ups: Push-ups wani motsa jiki ne mai nauyin jiki wanda ke aiki da ƙungiyoyin tsoka iri ɗaya kamar Barbell Guillotine Bench Press, ciki har da pectorals, triceps, da deltoids, wanda zai iya taimakawa wajen bunkasa ƙarfin ku da kwanciyar hankali ga latsawar benci.
  • Tricep Dips: Tricep dips yana mai da hankali kan tsokar triceps brachii, wanda shine ƙungiyar tsoka ta biyu da ke aiki a lokacin Barbell Guillotine Bench Press, don haka ƙarfafa wannan tsoka zai iya ba da gudummawa ga haɓakar barbell mai inganci da sarrafawa.

Karin kalmar raɓuwa ga Barbell Guillotine Bench Press

  • Motsa jiki na Kirji
  • Guillotine Bench Press
  • Ayyukan Gina Kirji
  • Barbell Guillotine Press
  • Ƙarfafa Horarwa ga Ƙirji
  • Barbell Workout don Pectorals
  • Motsa Jikin Ƙirji Mai Niyya
  • Guillotine Bench Press na yau da kullun
  • Babban Jikin Barbell Workout
  • Motsa Motsa Jiki tare da Barbell