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Barbell ya ƙi 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 ya ƙi Bench Press

Barbell Decline Bench Press shine motsa jiki mai ƙarfi da farko wanda ke niyya zuwa ƙananan ɓangaren tsokoki na ƙirji, yayin da kuma haɗa triceps da kafadu. Ya dace da masu farawa da ƙwararrun masu sha'awar motsa jiki waɗanda ke son haɓaka ƙirji mai zagaye da tsoka. Mutane da yawa za su iya zaɓar wannan motsa jiki don haɓaka ƙarfin jikinsu gaba ɗaya, inganta bayyanar jiki, ko haɓaka aiki a cikin wasannin da ke buƙatar ƙarfin ƙirji.

Yanayinta: tsammanin nuni a nuni Barbell ya ƙi Bench Press

  • Ka ɗaga sama don ɗaukar sandar tare da hannayenka ɗan faɗi fiye da faɗin kafada baya, dabino suna fuskantar gaba, sannan ka ɗaga shi daga rakiyar.
  • Rage kararrawa zuwa kirjin ku ta hanyar sarrafawa yayin da kuke ajiye gwiwar gwiwar ku a kusurwar digiri 90.
  • Tura ƙwanƙwasa har sai hannayenku sun cika cikakke, tabbatar da kula da kula da barbell a cikin motsi.
  • Maimaita wannan tsari don adadin maimaitawar da kuke so, kuma da zarar an kammala, sake sake tarar kararrawa a hankali.

Lajin Don yi Barbell ya ƙi Bench Press

  • ** Nisa Riko ***: Rikon ku akan ƙwanƙwasa yana da mahimmanci don aminci da ingantaccen kisa. Rike kararrawa tare da kama dan fadi fiye da fadin kafada. Riko mai fadi da yawa na iya sanya damuwa mara amfani a kafadu, yayin da kunkuntar riko zai iya iyakance kewayon motsin ku da ingancin aikin.
  • **Motsi Mai Sarrafawa**: Guji kuskuren gama gari na sauke barbell da sauri ko tura shi da sauri. Wannan na iya haifar da asarar sarrafawa da kuma yiwuwar rauni. Madadin haka, rage ƙararrawar zuwa ƙananan ƙirjin ku a hankali, motsi mai sarrafawa, ɗan dakata kaɗan, sa'an nan kuma danna barbell ɗin.

Barbell ya ƙi Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Barbell ya ƙi Bench Press?

Ee, masu farawa zasu iya yin aikin Barbell Decline Bench Press. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi don fahimta da kuma amfani da tsari da fasaha daidai. Wannan motsa jiki na iya zama ɗan ƙara ƙalubale saboda raguwar kusurwa, don haka yana da mahimmanci a sami tabo, musamman ga masu farawa. Har ila yau, ana ba da shawarar neman shawarwarin ƙwararru ko tuntuɓi mai horarwa don guje wa duk wani raunin da zai iya faruwa.

Me ya sa ya wuce ga Barbell ya ƙi Bench Press?

  • Kusa-Grip Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa: A cikin wannan sigar, ana sanya hannaye kusa da juna a kan barbell, ana niyya da triceps sosai.
  • Latsa Barbell Bench Press: Wannan bambancin yana canza kusurwar benci zuwa karkata, yana mai da hankali ga ƙirji na sama da kafadu.
  • Rage benci tare da manyan juriya: Wannan bambance-bambancen ya ƙunshi amfani da banbancin juriya tare da barbaren, ƙara ƙarin matakin wahala da tashin hankali.
  • Smith Machine Decline Bench Press: Wannan bambancin yana amfani da injin Smith, wanda zai iya samar da ƙarin kwanciyar hankali da aminci, musamman lokacin ɗaga nauyi masu nauyi.

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

  • Close-Grip Bench Press: Wannan motsa jiki yana cike da Barbell Decline Bench Press ta hanyar mai da hankali kan triceps da tsokoki na kirji na ciki, waɗanda tsokoki ne na biyu da ake amfani da su a cikin raguwa na benci.
  • Push-ups: Push-ups sun dace da Barbell Decline Bench Press yayin da suke aiki da ƙirji, kafadu, da triceps, amma kuma suna shiga jiki da ƙananan jiki, suna inganta ƙarfin jiki da kwanciyar hankali.

Karin kalmar raɓuwa ga Barbell ya ƙi Bench Press

  • Barbell Decline Bench Press motsa jiki
  • Motsa jiki tare da Barbell
  • Ƙarƙashin fasaha na Bench Press
  • Barbell motsa jiki don ƙirji
  • Yadda ake yin Barbell Decline Bench Press
  • Ƙarƙashin Latsawa na Bench don pectorals
  • Ƙarfafa horo tare da Barbell Decline Bench Press
  • Ayyukan motsa jiki don ƙananan ƙirji
  • Ƙimar Jagorar Form na Latsawa
  • Gina tsokar ƙirji tare da Barbell Decline Bench Press