Ƙarƙashin Latsa Mai Riko
Bayani na Faraɗi
Sakonnin ƙafaAzurarawa
Kayan aikiWurin roba.
Musulunci Masu gudummawaPectoralis Major Sternal Head
Musulunci Masu ɗauke da masu gudummawaDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Ƙarƙashin Latsa Mai Riko
The Decline Wide-grip Press shine motsa jiki mai ƙarfi da farko yana niyya ga ƙananan tsokoki na ƙirji, triceps, da kafadu. Yana da kyau ga daidaikun mutane waɗanda ke neman haɓaka ƙarfin jikinsu na sama da sifar tsokoki na pectoral. Wannan motsa jiki yana da fa'ida musamman yayin da yake ba da cikakkiyar motsa jiki ga tsokoki na ƙirji idan aka kwatanta da madaidaicin benci na yau da kullun, haɓaka haɓakar tsoka da ma'anar.
Yanayinta: tsammanin nuni a nuni Ƙarƙashin Latsa Mai Riko
- Ɗauki ƙararrawa mai faɗin riko, mafi faɗi fiye da faɗin kafaɗa, sannan a hankali ɗaga shi daga rakiyar, riƙe shi tsaye a kan ƙirjinka tare da mika hannunka cikakke.
- Shaƙa yayin da kuke saukar da sandar a hankali a hankali cikin tsari mai sarrafawa har sai ya ɗan taɓa ƙirjin ku, yana kiyaye gwiwar gwiwar ku yayin aikin.
- Fitar da numfashi yayin da kuke tura barbell ɗin baya sama ta amfani da tsokar ƙirjin ku, mayar da shi zuwa wurin farawa tare da mika hannayenku gabaɗaya.
- Maimaita aikin don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin ku a hankali da sarrafawa gaba ɗaya.
Lajin Don yi Ƙarƙashin Latsa Mai Riko
- Riko Nisa: Faɗin riƙon ku, gwargwadon yadda zaku yi niyya ga tsokar ƙirjin ku. Duk da haka, yin faɗi da yawa na iya sanya damuwa mara dacewa a kafaɗunku. Kyakkyawan ƙa'idar babban yatsan hannu shine a sami hannayenku ɗan faɗi fiye da faɗin kafaɗa.
- Motsi Mai Sarrafa: Guji saurin motsi. Rage kararrawa a hankali zuwa kirjin ku, dakata na ɗan lokaci, sa'an nan kuma tura shi baya. Wannan motsi mai sarrafawa zai taimaka wajen shigar da tsokoki yadda ya kamata kuma ya rage haɗarin rauni.
- Cikakkun Motsi: Yana da mahimmanci a yi amfani da cikakken kewayon motsi yayin wannan darasi. Rage kararrawa har sai ya ɗan taɓa ƙirjin ku, sannan danna shi baya har sai hannayenku sun cika sosai. Sassan maimaitawa na iya haifar da rashin daidaituwar tsoka da nasara
Ƙarƙashin Latsa Mai Riko Tambayoyin Masu Nuna
Shi beginners za su iya Ƙarƙashin Latsa Mai Riko?
Ee, masu farawa za su iya yin motsa jiki na Faɗakarwa. Duk da haka, yana da mahimmanci a fara da ƙananan nauyi kuma a mayar da hankali kan tsari daidai don guje wa rauni. Hakanan ana ba da shawarar samun mai tabo ko mai horarwa, musamman ga masu farawa, don tabbatar da tsaro yayin yin wannan darasi.
Me ya sa ya wuce ga Ƙarƙashin Latsa Mai Riko?
- Flat Bench Wide-grip Press wani bambance-bambancen da ke mayar da hankali kan tsokoki na kirji na tsakiya, yana samar da daidaiton motsa jiki.
- Latsa Close-grip Bench Press shine bambancin inda aka sanya hannaye kusa da juna akan sandar, yana jaddada triceps da tsokoki na kirji na ciki.
- The Decline Dumbbell Press wani bambanci ne wanda ke amfani da dumbbells maimakon barbell, yana ba da damar mafi girman kewayon motsi da motsin hannu ɗaya.
- Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa wani bambanci ne, inda ake amfani da makada na juriya don ƙara ƙarin matakin wahala da kuma shiga ƙarfafa tsokoki.
Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Latsa Mai Riko?
- Flat Bench Press babban madaidaici ne ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙirji.
- Motsa jiki na Dumbbell Fly yana cika Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙirjin Ƙirji na waje, yana haɓaka ma'anar ƙirjin gabaɗaya da faɗin abin da latsawar raguwa ke mayar da hankali a kai.
Karin kalmar raɓuwa ga Ƙarƙashin Latsa Mai Riko
- Ƙarƙashin Faɗin Riko Barbell Latsa
- Motsa jiki mai faɗin ƙirji
- Karɓa Latsa don Ƙirji
- Barbell Ƙarfafa Ƙirji
- Faɗakarwa Ƙarfafa Aikin Jarida
- Karɓar Latsa Ƙirji mai niyya
- Motsa Jikin Ƙirji mai faɗi
- Ƙarƙashin Aikin Latsa Mai Faɗi
- Barbell Kirji ya ƙi Latsa
- Ƙarƙashin Ƙarƙashin Riko don Ƙirji na Ƙirji