Kwangilar Bench Press
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
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 Ƙwararrun Ƙarfafawa na Ƙarfafawa na Ƙarfafa Ƙirji na Ƙirji da kuma kafadu, yana samar da cikakkiyar motsa jiki ga jiki na sama. Yana da kyau ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa masu ci gaba, suna neman haɓaka tsokoki na pectoral da haɓaka ƙarfin jiki na sama. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka ma'anar tsoka, haɓaka matsayi, da ba da gudummawa ga aikin jiki gabaɗaya.
Yanayinta: tsammanin nuni a nuni Kwangilar Bench Press
- Zauna a kan benci tare da ƙafafu a ƙasa, ƙwace barbell tare da hannayenku dan faɗi fiye da fadin kafada, sa'annan ku dauke shi daga kan tarkacen.
- Rage barbell ɗin zuwa ƙirjin ku a cikin tsari mai sarrafawa yayin kiyaye gwiwar gwiwar ku a kusurwa 45-digiri zuwa jikin ku.
- Matsa maƙarƙashiyar baya har zuwa wurin farawa, shimfiɗa hannuwanku cikakke amma ba tare da kulle gwiwar gwiwarku ba.
- Maimaita tsarin don adadin maimaitawa da kuke so, tabbatar da kiyaye tsari mai kyau a duk lokacin aikin.
Lajin Don yi Kwangilar Bench Press
- ** Nisa Riko:** Faɗin rikonku yana taka muhimmiyar rawa a cikin tasirin motsa jiki. Maƙarƙashiyar riko na iya sanya damuwa maras buƙata akan wuyan hannu da gwiwar hannu, yayin da riko mai faɗi da yawa na iya iyakance kewayon motsin ku. Kyakkyawan ƙa'idar babban yatsan hannu shine sanya hannayenku ɗan faɗi fiye da faɗin kafada baya. Ya kamata wuyan hannu su kasance kai tsaye sama da gwiwar hannu lokacin da sandar ke a matakin ƙirji.
- ** Sarrafa Barbell:** Kuskure na gama gari shine a bar ƙwanƙwasa ta bugo daga ƙirji ko kuma a sauke shi da sauri. Wannan na iya haifar da rauni kuma yana rage tasirin motsa jiki. Rage barbell
Kwangilar Bench Press Tambayoyin Masu Nuna
Shi beginners za su iya Kwangilar Bench Press?
Ee, tabbas masu farawa za su iya yin motsa jiki na Incline Bench Press. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da 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. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da ƙarfin gwiwa ke girma.
Me ya sa ya wuce ga Kwangilar Bench Press?
- Reverse Grip Incline Bench Press wani sigar ne inda aka juya riko, yana mai da hankali kan tsokoki na sama da triceps.
- The Smith Machine Incline Bench Press ana yin shi akan injin smith, yana ba da kwanciyar hankali da taimako wajen kiyaye tsari, musamman ga masu farawa.
- The Close Grip Incline Bench Press shine bambancin inda rikon ya fi kunkuntar fiye da fadin kafada, yana nufin ƙarin triceps da tsokoki na kirji na ciki.
- Latsa tandon walƙen da kuma makaman juriya yana ƙara wani matakin juriya da taimaka wajen ɗaukar tsokoki na gaba, inganta ƙarfin gaba ɗaya da ma'auni.
Me suna da abin da ya sanya ɗaukehawa ga Kwangilar Bench Press?
- Push-ups: Push-ups wani motsa jiki ne wanda ba wai kawai yana ƙarfafa tsokoki na ƙirji ba kamar maɗaurin benci, amma kuma yana aiki da triceps da kafadu, yana samar da ƙarin aikin motsa jiki na sama.
- Tricep Dips: Wannan motsa jiki na musamman yana kaiwa triceps, waɗanda tsokoki ne na biyu da ake amfani da su a cikin latsawa na benci, don haka haɓaka ƙarfin turawa gaba ɗaya da kwanciyar hankali wanda zai iya haɓaka aikin ku a cikin latsa benci.
Karin kalmar raɓuwa ga Kwangilar Bench Press
- Cable Incline Bench Press
- Motsa jiki tare da igiyoyi
- Ayyukan igiyoyi don ƙirji
- Ƙarƙashin maɓallin ƙirjin na USB
- Ayyukan motsa jiki na igiya don ƙirji na sama
- Ƙarƙashin Bench Press tare da Cable
- Motocin kirjin kebul
- Aikin motsa jiki na sama tare da na'urar USB
- Cable Incline Latsa don ƙirji
- Ƙarfafa horar da motsa jiki na kirji tare da igiyoyi