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Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa

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
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfafawa wanda ya fi mayar da hankali ga ƙananan ɓangaren tsokoki na kirji, da triceps da kafadu. Ya dace da masu sha'awar motsa jiki na kowane matakan, daga masu farawa zuwa 'yan wasa masu tasowa, waɗanda ke neman haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Haɗa Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarjin ku na iya taimakawa wajen inganta aikin ƙirjin ku, inganta ƙarfin tura ku, da bayar da kalubale iri-iri ga tsokoki idan aka kwatanta da matsi na gadon gado na gargajiya.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa

  • Ka kwanta a kan benci kuma ka kai sama don ƙwanƙarar kararrawa tare da kama ɗan faɗi fiye da faɗin kafaɗa, tabbatar da sanya hannayenka daidai.
  • Ɗaga sandar daga ragon kuma ka riƙe shi tsaye a kan ƙirjinka tare da mika hannunka cikakke.
  • Sannu a hankali saukar da barbell zuwa ƙananan ƙirjin ku, kiyaye gwiwar gwiwar ku a kusurwa 90-digiri kuma tabbatar da barbell ɗin baya billa daga ƙirjin ku.
  • Matsa maƙarƙashiyar baya har zuwa wurin farawa, gabaɗaya gabaɗayan hannunka amma ba kulle gwiwar gwiwar hannu ba, kuma maimaita don adadin maimaitawa.

Lajin Don yi Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa

  • ** Riko Matsayin Hannun gwiwar hannu ***: Rike maƙarƙashiyar ɗan faɗi fiye da faɗin kafaɗa. Lokacin rage sandar, gwiwar gwiwarku yakamata su kasance a kusurwa 45-digiri zuwa jikin ku. Ka guji harba gwiwar gwiwarka zuwa gefe, saboda hakan na iya haifar da raunin kafada.
  • **Motsi Mai Sarrafa**: Rage barbell ɗin zuwa ƙananan ƙirjin ku a hankali da sarrafawa, sannan ku tura shi sama ba tare da kulle gwiwar gwiwar ku a sama ba. Kada ka bar sandar ta billa daga kirjinka ko bari hips ɗinka ya tashi daga benci, saboda waɗannan kurakuran na yau da kullun na iya haifar da rauni da rage tasirin motsa jiki.

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa?

Ee, masu farawa za su iya yin motsa jiki na 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, amma yana da mahimmanci don farawa da ma'auni mai haske kuma a mayar da hankali kan tsari mai kyau don hana rauni. Hakanan ana ba da shawarar samun tabo, musamman ga masu farawa, don tabbatar da tsaro yayin yin wannan aikin. Kamar yadda yake tare da kowane sabon motsa jiki, yana da kyau a koya da yin aiki a ƙarƙashin jagorancin ƙwararrun ƙwararrun ƙwararrun motsa jiki.

Me ya sa ya wuce ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa?

  • Rufe-Grip 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 Ƙirji na ciki ya fi niyya ta hanyar sanya hannaye kusa da mashaya.
  • 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 Ƙarfafawa: A cikin wannan bambancin, ana amfani da makada na juriya don ƙara ƙarin tashin hankali da ƙalubale ga motsa jiki.
  • Single-hannu yana ba da dumbbell din latsa: wannan aikin naƙasoshi ya mayar da hankali a gefe ɗaya a lokaci guda, taimaka don magance rashin daidaituwar tsoka.
  • Cent tura-ups: Kodayake ba wani benci ba, wannan yanayin motsa jiki na iya kwaikwayon motsi na latsa benci kuma yana iya zama madadin kayan mornline da ba tare da samun damar kayan aikin motsa jiki ba.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa?

  • A lebur latsawa ne mai girma ga raguwar decline kamar yadda yake mai da hankali a kan tsokoki na kirji lokacin da aka haɗu da ƙananan kirji na leken asirin latsa benci.
  • Motsa jiki na Cable Crossover yana cika Ƙarfafa Bench Press ta hanyar niyya ga tsokoki na ƙirji na ciki, haɓaka ma'anar ƙirji da ƙarfi gabaɗaya, wanda Rarraba Bench Press kaɗai ba zai iya cimma cikakkiyar nasara ba.

Karin kalmar raɓuwa ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa

  • Ƙarƙashin Barbell Bench Press
  • Aikin Kirji tare da Barbell
  • Ƙarƙashin Latsawa na Bench don Pectorals
  • Motsa jiki na Ƙirji
  • Barbell Decline Press
  • Ƙarƙashin motsa jiki na Bench don ƙirji
  • Motsa jiki na Barbell don Ƙarƙashin Ƙirji
  • Ƙarƙashin Motsa Jiki na Ƙirji
  • Ƙarfafa Horarwa tare da Ƙarfafa Bench Press
  • Barbell Workout don Ƙirjin Ƙirji