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Dumbbell Yana Kwance Akan Latsa Ƙirjin Bene

Bayani na Faraɗi

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

Sakonni ga Dumbbell Yana Kwance Akan Latsa Ƙirjin Bene

Kwancen Dumbbell akan Ƙirjin Ƙirji na bene wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki na pectoral, yayin da yake shiga triceps da kafadu. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun 'yan wasa, saboda ƙarfin daidaitacce dangane da nauyin dumbbells da aka yi amfani da su. Mutane za su so yin wannan motsa jiki yayin da yake taimakawa wajen haɓaka ƙarfin jiki na sama, inganta ma'anar tsoka, da kuma ba da gudummawa ga kyakkyawan aiki a cikin ayyukan da ke buƙatar motsi.

Yanayinta: tsammanin nuni a nuni Dumbbell Yana Kwance Akan Latsa Ƙirjin Bene

  • Riƙe dumbbells a matakin ƙirji tare da tafin hannunku suna fuskantar ƙafafunku, kuma gwiwar gwiwar ku sun lanƙwasa a kusurwa 90-digiri.
  • Danna dumbbells sama har sai hannayenka sun cika cikakke, amma kada ku kulle gwiwar hannu.
  • A hankali rage dumbbells baya zuwa wurin farawa, kiyaye ikon motsi.
  • Maimaita wannan tsari don adadin da kuke so na maimaitawa, tabbatar da kiyaye bayanku ya kwanta a ƙasa a duk lokacin motsa jiki.

Lajin Don yi Dumbbell Yana Kwance Akan Latsa Ƙirjin Bene

  • Motsi Madaidaici: Tura dumbbells zuwa saman rufin har sai hannayenku sun cika cikakke, amma ba a kulle ba. Tabbatar cewa kuna amfani da tsokoki na ƙirjin ku don tura ma'auni sama kuma ba dogara ga hannayenku kawai ba. Sa'an nan, sannu a hankali rage ma'aunin nauyi baya zuwa wurin farawa.
  • Fasahar Numfashi: Numfashi yayin da kuke rage nauyi kuma ku fitar da numfashi yayin da kuke tura su sama. Wannan yana taimakawa wajen kiyaye karfin jinin ku kuma zai iya taimaka muku wajen ɗaga nauyi mai nauyi.
  • Gujewa Kuskuran Jama'a: Kuskuren gama gari shine barin dumbbells su taɓa saman motsi. Wannan na iya ɗaukar tashin hankali

Dumbbell Yana Kwance Akan Latsa Ƙirjin Bene Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Yana Kwance Akan Latsa Ƙirjin Bene?

Ee, tabbas masu farawa za su iya yin Dumbbell Kwance akan motsa jiki na Kirji. Yana da babban motsa jiki don ginawa da ƙarfafa tsokoki na ƙirji. Duk da haka, yana da mahimmanci don farawa da nauyin da ke da dadi kuma mai iya sarrafawa don hana rauni. Tsarin da ya dace shima yana da mahimmanci, don haka masu farawa na iya so su sami wani mai ilimi game da motsa jiki ya jagorance su ko ya kula da su da farko.

Me ya sa ya wuce ga Dumbbell Yana Kwance Akan Latsa Ƙirjin Bene?

  • Single-Arm Dumbbell Floor Press: Wannan bambancin yana hari gefe ɗaya na ƙirji a lokaci guda, yana ba ku damar mai da hankali kan rashin daidaituwar tsoka da haɓaka kwanciyar hankali.
  • Kusa-Grip Dumbbell Floor Press: Ta hanyar kawo dumbbells kusa da juna yayin latsawa, za ku iya ƙaddamar da triceps da tsokoki na ciki na ciki da karfi.
  • Latsa Dumbbell Floor Press: Wannan bambancin ya haɗa da ƙaddamar da jikinka na sama a kan ɗan karkata yayin kwance a ƙasa, wanda ya fi dacewa da kirji da kafadu da kyau.
  • Dumbbell Pullover Floor Press: Wannan haɗin haɗin dumbbell ne da latsawa na bene, wanda ba wai kawai ya kai ga kirji ba amma yana aiki da lats da triceps.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Yana Kwance Akan Latsa Ƙirjin Bene?

  • Push-ups: Push-ups suna haɓaka Dumbbell Kwance akan Ƙirjirar Ƙirji ta Ƙasa ta amfani da nauyin jikin ku don yin aiki da ƙungiyoyin tsoka iri ɗaya, ciki har da ƙirji, kafadu, da triceps, suna ba da wani nau'i na horo na juriya.
  • Latsa Dumbbell Press: Wannan motsa jiki ya cika Dumbbell Kwance akan Ƙirji na bene ta hanyar yin niyya ga ƙirji na sama da kafadu, yana ba da ƙarin aikin motsa jiki ga duka yankin kirji.

Karin kalmar raɓuwa ga Dumbbell Yana Kwance Akan Latsa Ƙirjin Bene

  • "Dumbbell Chest Press Exercise"
  • "Kirji na bene tare da Dumbbells"
  • "Layin Dumbbell Chest Workout"
  • "Home Chest Exercise with Dumbbells"
  • "Dumbbell Floor Press for Chest"
  • "Aikin Gina Kirji Tare da Dumbbells"
  • "Kirji na Gina Jiki tare da Dumbbells"
  • "Ƙarfin Ƙarfafa Ƙirji tare da Dumbbells"
  • "Dumbbell Motsa jiki don Muscles na Pectoral"
  • "Tsarin motsa jiki tare da Dumbbell Chest Press"