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 horarwa mai ƙarfi wanda da farko ke kaiwa ga ƙirji, yayin da yake ɗaukar kafadu da triceps. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi cikin sauƙi don dacewa da matakan ƙarfin mutum da burin. Mutane na iya zaɓar wannan motsa jiki yayin da yake haɓaka haɓakar tsoka, inganta ƙarfin jiki na sama, da kuma ba da mafi kyawun motsi idan aka kwatanta da matsi na benci.
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 tsokoki na kirji. Ya kamata hannuwanku su kasance cikakke sama da ku, amma kada ku kulle gwiwarku.
- Sannu a hankali rage dumbbells baya zuwa wurin farawa a gefen kirjin ku, kula da ma'aunin nauyi a kowane lokaci.
- Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye daidaitaccen tsari a duk lokacin motsa jiki.
Lajin Don yi Dumbbell Bench Press
- ** Daidaitaccen Riko ***: Riƙe dumbbells tare da tafukan ku suna fuskantar nesa da ku, kusa da faɗin kafaɗa. Ka guji kama dumbbells sosai ko kuma a hankali saboda wannan na iya haifar da damuwa mara amfani ko haifar da sauke nauyin nauyi.
- **Motsi Mai Sarrafa**: Rage dumbbells a hankali kuma a cikin tsari mai sarrafawa har sai sun daidaita da kirjin ku, sannan tura su baya zuwa wurin farawa. Ka guji sauke nauyin da sauri ko tayar da su daga kirjinka, saboda wannan zai iya haifar da rauni kuma yana rage tasirin motsa jiki.
- ** Kiyaye gwiwar hannu a Digiri 90 ***: Lokacin da kuke rage dumbbells, gwiwar gwiwarku yakamata su kasance a kusurwar digiri 90.
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. Yana da babban motsa jiki don gina ƙarfin ƙirji. Koyaya, yakamata su fara da ma'aunin nauyi don tabbatar da cewa suna amfani da tsari daidai kuma don hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da ƴan lokutan farko don tabbatar da ana yin aikin daidai.
Me ya sa ya wuce ga Dumbbell Bench Press?
- Rage Dumbbell Bench Press: Ta hanyar saita benci zuwa raguwa, wannan bambancin yana mai da hankali kan ƙananan tsokoki na ƙirji.
- Dumbbell Bench Press tare da Tsarkake Riko: Rike dumbbells tare da dabino suna fuskantar juna, wannan bambancin yana jaddada triceps da kafadu.
- Hannun dumbbell.
- Close Grip Dumbbell Bench Press: Ta hanyar ajiye dumbbells kusa da juna a duk lokacin motsi, wannan bambancin yana kaiwa triceps da tsokoki na kirji na ciki.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Bench Press?
- Aikin motsa jiki na Dumbbell Fly ya cika Dumbbell Bench Press yayin da yake mayar da hankali ga tsokoki na pectoral daga wani kusurwa daban-daban, inganta ma'auni na tsoka da rage haɗarin rauni.
- Aikin motsa jiki na Push-ups ya cika Dumbbell Bench Press saboda yana hari ba kawai tsokoki na kirji ba har ma da triceps da kafadu, yana samar da cikakkiyar motsa jiki na jiki.
Karin kalmar raɓuwa ga Dumbbell Bench Press
- "Dumbbell Chest Workout
- Bench Press tare da Dumbbells
- Motsa jiki tare da Dumbbells
- Dumbbell Bench Press Technique
- Ƙarfafa tsokar ƙirji
- Dumbbell Workout don Pectorals
- Home Dumbbell Bench Press
- Ayyukan motsa jiki don ƙirji
- Dumbbell Danna don ƙirji
- Babban Jiki Dumbbell Exercises"