Barbell Wide Bench Press
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Barbell Wide Bench Press
Barbell Wide Bench Press wani motsa jiki ne na horarwa mai ƙarfi wanda ke da alhakin tsokoki na ƙirji, yayin da kuma ya haɗa da kafadu da triceps. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Wannan motsa jiki yana da kyau ga waɗanda ke neman ƙara ƙarfin jiki na sama, inganta ma'anar tsoka, da haɓaka aikin jiki gaba ɗaya.
Yanayinta: tsammanin nuni a nuni Barbell Wide Bench Press
- Ka kama kararrawa da hannayenka mafi fadi fiye da fadin kafada, dabino suna fuskantar nesa da kai.
- Ɗaga sandar daga ragon kuma ka riƙe shi tsaye a kan ƙirjinka tare da mika hannunka cikakke.
- Sannu a hankali saukar da barbell zuwa kirjin ku, tabbatar da kiyaye gwiwar gwiwar ku a kusurwa 90-digiri yayin da kuke yin haka.
- Matsa ƙwanƙwasa baya zuwa wurin farawa, cika hannunka gabaɗaya, kuma maimaita tsari don adadin maimaitawar da kake so.
Lajin Don yi Barbell Wide Bench Press
- Motsi Mai Sarrafa: Guji saurin motsi. Rage kararrawa zuwa kirjin ku a hankali, motsi mai sarrafawa, sannan tura shi baya sama ba tare da kulle gwiwar gwiwarku ba. Wannan zai taimaka wajen shiga daidai tsokoki da kuma guje wa damuwa a kan haɗin gwiwa.
- Daidaitaccen Riko: Tabbatar da riko sandar daidai. Ya kamata yatsan yatsa ya nannade kewayen barbell, kar a sanya su gefe ɗaya da yatsunsu. Ana kiran wannan "rikon kashe kansa" kuma zai iya haifar da barbell ɗin ya zame daga hannunka, yana haifar da rauni.
- Kar a yi lodin Barbell: Kuskure ne na kowa don ƙara nauyi da yawa
Barbell Wide Bench Press Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Wide Bench Press?
Ee, masu farawa za su iya yin motsa jiki na Barbell Wide Bench Press, amma ya kamata su fara da ma'aunin nauyi don tabbatar da kiyaye tsari mai kyau kuma su guje wa rauni. Hakanan ana ba da shawarar samun mai tabo ko mai horo don tabbatar da tsaro, musamman ga masu farawa. Kamar kowane sabon motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da ƙarfin gwiwa suka inganta.
Me ya sa ya wuce ga Barbell Wide Bench Press?
- LATSA RAYUWAR SAUKI AN KARFIN HAKA KYAUTA Wani yanayi ne wanda yake jaddada ƙananan ɓangarorin tsokoki na kirji.
- Latsa Close-Grip Barbell Bench Press yana jujjuya mayar da hankali zuwa triceps da tsakiyar kirji.
- Reverse Grip Barbell Bench Press wani bambanci ne na musamman wanda ke kaiwa kirji da triceps na sama.
- Barbell Bench Press tare da sarƙoƙi yana ƙara juriya yayin da kuke danna sama, yana ƙara ƙalubalen ƙirjin ku, kafadu, da triceps.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Wide Bench Press?
- Kusa-Grip Bench Presses kuma na iya zama babban ƙari yayin da suke mai da hankali kan triceps da ƙirji na ciki, wanda zai iya haɓaka ƙarfin turawa da ake buƙata don babban latsawar benci.
- Push-ups na iya zama kyakkyawan motsa jiki na haɗin gwiwa yayin da suke tafiyar da ƙungiyoyin tsoka iri ɗaya - ƙirji, triceps, da kafadu - amma kuma sun haɗa da kwanciyar hankali, haɓaka ƙarfin aiki gabaɗaya da jimiri.
Karin kalmar raɓuwa ga Barbell Wide Bench Press
- Barbell wasan motsa jiki
- Babban riko benci
- Ayyukan ginin ƙirji
- Ayyukan motsa jiki don ƙirji
- Ƙarfafa horo ga ƙirji
- Faɗin fasahar buga benci
- Bambance-bambancen latsa benci na Barbell
- Aikin motsa jiki na ƙirji tare da barbell
- Babban riko mashaya benci
- Aikin motsa jiki na sama tare da barbell.