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Kwangilar Bench Press

Bayani na Faraɗi

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

Sakonni ga Kwangilar Bench Press

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙarfafawa na Ƙarfafawa wanda ya fi mayar da hankali ga babban ɓangaren tsokoki na pectoral, da kuma kafadu da triceps. Ya dace da duka masu farawa da 'yan wasa masu ci gaba da ke neman haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya haɓaka ƙirjin ku gabaɗaya da ƙarfin ku, inganta yanayin ku, da samar da daidaito, tsarin jiki mai kyau.

Yanayinta: tsammanin nuni a nuni Kwangilar Bench Press

  • Ɗauki barbell ɗin tare da kama wanda ya ɗan fi faɗin kafada baya, kuma cire shi daga rakiyar, riƙe shi tsaye a kan ƙirjinka tare da mika hannunka cikakke.
  • Sannu a hankali saukar da kararrawa zuwa kirjin ku na sama, tabbatar da cewa kun kiyaye gwiwar gwiwar ku a kusurwar digiri 90 da wuyan hannu madaidaiciya.
  • Da zarar barbell ya taɓa ƙirjinka, tura shi baya zuwa wurin farawa, cika hannayenka gabaɗaya amma kada ku kulle gwiwar hannu.
  • Maimaita wannan tsari don adadin da ake so na maimaitawa, tabbatar da kula da kula da barbell da fom ɗin ku a duk lokacin motsa jiki.

Lajin Don yi Kwangilar Bench Press

  • ** Nisa Riko ***: Faɗin riko yana da mahimmanci a cikin wannan darasi. Riko mai fadi zai kara aiki da kirjin ku, yayin da kunkuntar riko zai fi maida hankali kan triceps. Duk da haka, guje wa riko mai faɗi da yawa saboda yana iya sanya damuwa mara kyau a kafaɗunku. Gabaɗaya, ana ba da shawarar kama ɗan faɗi fiye da faɗin kafaɗa.
  • **Motsi Mai Sarrafawa**: Guji kuskuren gama gari na amfani da hanzari don ɗaga ma'aunin nauyi. Wannan na iya haifar da rauni kuma ba zai yi amfani da tsokoki yadda ya kamata ba. Rage kararrawa zuwa kirjin ku ta hanyar sarrafawa, sannan tura shi baya sama ba tare da kulle gwiwar gwiwar ku a sama ba.
  • ** Bre

Kwangilar Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Kwangilar Bench Press?

Ee, masu farawa zasu iya yin motsa jiki na Incline Bench Press. Duk da haka, yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan tsari daidai don guje wa rauni. Hakanan yana da fa'ida a sami mai horar da kai ko gogaggen mutum wanda zai jagorance ku ta hanyar farko. Koyaushe tuna don dumi kafin fara kowane motsa jiki kuma kwantar da hankali daga baya.

Me ya sa ya wuce ga Kwangilar Bench Press?

  • Reverse-Grip Incline Bench Press: Wannan bambancin ya ƙunshi riƙe da barbell tare da riko na hannu, wanda zai iya kaiwa tsokoki daban-daban a kirji da makamai.
  • Smith Machine Incline Bench Press: Wannan bambancin yana amfani da na'ura na Smith, wanda zai iya samar da ƙarin kwanciyar hankali kuma ya ba ka damar mai da hankali kan ƙayyadaddun tsoka.
  • Latsa Close-Grip Bench Press: Wannan bambancin ya ƙunshi riƙe da barbell tare da kamawa kusa, wanda zai iya ba da fifiko ga triceps da ɓangaren ciki na ƙirjin ku.
  • Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) na iya haɗawa don ƙara ƙarin ƙalubale da taimako don inganta ƙarfin ku da ƙarfin ku.

Me suna da abin da ya sanya ɗaukehawa ga Kwangilar Bench Press?

  • Dumbbell Fly wani motsa jiki ne mai fa'ida saboda yana ware tsokoki na ƙirji, yana haɓaka ƙarfi da kwanciyar hankali da ake buƙata don Inline Bench Press.
  • Har ila yau, tura-ups sun dace da Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa ) ya haɗa da ƙirjin ƙirji, kafadu, da triceps, amma kuma sun haɗa da ƙarfi da kwanciyar hankali, inganta aikin gabaɗaya.

Karin kalmar raɓuwa ga Kwangilar Bench Press

  • Dumbbell Incline Bench Press
  • Motsa jiki tare da dumbbells
  • Latsa Latsa don tsokoki na pectoral
  • Motsa jiki na sama tare da nauyi
  • Ƙarfafa horo ga ƙirji
  • Ƙaddamar da Dumbbell motsa jiki
  • Dumbbell motsa jiki don ƙirji
  • Ɗaga nauyi ga ƙirji na sama
  • Dabarar Bench Press dabara
  • Ginin ƙirji tare da inline Dumbbell Press.