Dumbbell Bench Press
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dumbbell Bench Press
Dumbbell Bench Press wani motsa jiki ne na fili wanda ke kaiwa ga kirji, amma kuma yana aiki da kafadu da triceps, yana inganta ƙarfin jiki na sama da ci gaban tsoka. Ya dace da kowa tun daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba, saboda ana iya canza shi cikin sauƙi don ɗaukar matakan dacewa daban-daban. Mutane da yawa suna so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don juzu'in sa, da ikon gyara rashin daidaituwar tsoka, da tasirinsa wajen gina jiki mai ƙarfi, ingantaccen tsari.
Yanayinta: tsammanin nuni a nuni Dumbbell Bench Press
- A hankali kwance a kan benci, kawo dumbbells zuwa sassan kirjin ku tare da gwiwar hannu a kusurwar digiri 90.
- Tura dumbbells sama ta amfani da tsokar ƙirjin ku, ku kiyaye tafukanku suna fuskantar juna, har sai hannayenku sun cika sama da ƙirjin ku.
- Dakata na ɗan lokaci a saman motsin, sannan a hankali rage dumbbells baya zuwa sassan kirjin ku.
- Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin ku a hankali da sarrafawa.
Lajin Don yi Dumbbell Bench Press
- ** Riko da Daidaita gwiwar gwiwar hannu ***: Rike dumbbells tare da tsayayyen riko, dan fadi fiye da fadin kafada baya. Lokacin saukar da dumbbells, gwiwar hannu ya kamata su samar da kusurwa 90-digiri. Ka guji fizgar gwiwar gwiwarka zuwa gaɓangarorin, wanda zai iya ɓata haɗin gwiwar kafada kuma ya rage tasirin motsa jiki.
- **Motsin Sarrafa**: Rage dumbbells a hankali kuma cikin tsari, sannan tura su baya ba tare da kulle gwiwar gwiwar ku a saman motsi ba. Wannan yana kiyaye tashin hankali a cikin tsokoki kuma yana rage haɗarin rauni.
- **Tsarin Numfashi**: Numfashi yayin da kuke sauke nauyin nauyi, da kuma numfashi yayin da kuke danna su sama.
Dumbbell Bench Press Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Bench Press?
Ee, tabbas masu farawa za su iya yin aikin Dumbbell Bench Press. Duk da haka, yana da mahimmanci don farawa da nauyin da ke da dadi kuma mai iya sarrafawa don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen mutum ya halarta don jagora ta hanya madaidaiciya. Kamar kowane motsa jiki, a hankali ƙara nauyi yayin da ƙarfi ya inganta.
Me ya sa ya wuce ga Dumbbell Bench Press?
- Rage Dumbbell Bench Press: Wannan bambancin yana kaiwa ƙananan ɓangaren ƙirji, ta saita benci a raguwa kafin yin latsa.
- Dumbbell Close Grip Bench Press: Wannan bambancin yana kaiwa triceps da kirji na ciki, ta hanyar riƙe dumbbells kusa da juna yayin latsa.
- Dumbbell Bench Press tare da Tsattsauran Riko: Wannan bambancin yana jaddada triceps da kafadu, ta hanyar riƙe dumbbells tare da tsaka tsaki ko guduma (hannun da ke fuskantar juna) yayin latsawa.
- Single-Arm Dumbbell Bench Press: Wannan bambancin na waje yana taimakawa wajen inganta daidaito da kwanciyar hankali, ta hanyar danna dumbbell ɗaya a lokaci guda yayin da ɗayan hannun ya kasance a hutawa.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Bench Press?
- Dumbbell Flyes kuma suna cika Dumbbell Bench Press yayin da suke kai hari ga tsokoki na pectoral daga kusurwa daban-daban, suna taimakawa wajen haɓaka ƙarfin ƙirji da girman gaba ɗaya yayin da suke haɓaka motsin kafada da kwanciyar hankali.
- The Overhead Press wani karin motsa jiki ne, saboda da farko yana kai hari ga kafadu da triceps, tsokoki waɗanda ke motsawa na biyu a cikin Dumbbell Bench Press, don haka inganta ƙarfin babba da kwanciyar hankali.
Karin kalmar raɓuwa ga Dumbbell Bench Press
- "Dumbbell Chest Workout
- Dumbbell Bench Press Technique
- Ayyukan Gina Kirji tare da Dumbbells
- Dumbbell Bench Press Form
- Yadda ake yin Dumbbell Bench Press
- Dumbbell Exercises for Chest
- Koyarwar Kirji tare da Dumbbells
- Dumbbell Bench Umarnin Latsa
- Dumbbell Workout don Pectorals
- Haɓaka tsokar ƙirji tare da Dumbbell Bench Press"