Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa
Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙirji yana ba da ingantacciyar hanya don haɓaka ma'anar tsoka da ƙara ƙarfin ƙirji gaba ɗaya. Wannan motsa jiki yana da kyau ga duka masu farawa da ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙirji. Haɗa ragin ragin raginku a cikin ayyukan motsa jiki na yau da kullun zai iya taimakawa rarraba horo ku, hana rashin amsawar tsoka, da inganta aikinku a cikin wasu darussan jikin ku.
Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa
- Kwanta a kan benci tare da tsare ƙafafu a ƙarƙashin sandunan ƙafa, ɗauki sandar tare da riko na hannu wanda ya ɗan faɗi faɗi fiye da faɗin kafaɗa, sa'annan ya ɗaga sandar daga tagulla.
- A hankali saukar da sandar ƙasa zuwa ƙananan ƙirjin ku yayin da kuke ajiye gwiwar gwiwar ku a kusurwar digiri 90.
- Matsa sandar baya zuwa wurin farawa ta amfani da tsokoki na ƙirjin ku, tabbatar da cewa hannayenku sun cika cikakke amma ba a kulle su ba.
- Maimaita wannan tsari don adadin maimaitawa da ake so, koyaushe yana kula da sandar, kuma mayar da sandar zuwa rak ɗin da zarar kun gama.
Lajin Don yi Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa
- Madaidaicin Matsayi: Kwanta a kan benci tare da manne ƙafafu a ƙarƙashin sandunan ƙafa. Wannan yana da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin motsa jiki. Kai, kafadu, da gindi ya kamata su kasance da ƙarfi akan benci. Ka guji ɗaga bayanka daga benci saboda wannan na iya haifar da rauni.
- Wurin Hannu: Rike sandar ya fi faɗin kafaɗa, tare da tafin hannunku suna fuskantar nesa da ku. Kuskure na yau da kullun shine kama sandar kunkuntar wanda zai iya takura wuyan hannu kuma ya iyakance haɗin tsokar ƙirji.
- Motsi Mai Sarrafa: Rage sandar a hankali zuwa ƙananan ƙirjin ku, kiyaye gwiwar gwiwar ku a kusan kusurwa 90-digiri. Ka guji tayar da sandar daga kirjinka ko kulle gwiwar gwiwarka a sama, kamar yadda hakan zai iya
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 Ƙarfafa Bench Press. Duk da haka, yana da mahimmanci don farawa da ma'aunin nauyi don amfani da motsi da kuma guje wa rauni. Hakanan yana da mahimmanci don samun tsari da dabara mai kyau don tabbatar da motsa jiki yana da inganci da aminci. Yana iya zama taimako don samun mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da ƴan lokutan farko don tabbatar da tsari daidai.
Me ya sa ya wuce ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa?
- Rufe-riko da wuya latsa benci Latsa: ta hanyar daidaita rikodin ka kusa, ka ci gaba da kwarin gwiwa sosai a wannan bambance-bambancen.
- 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 Ƙaƙƙarfan benci zai iya ƙara ƙarfi da ƙarfafa tsokoki.
- Hannun Hannu ɗaya ya ƙi Dumbbell Bench Press: Wannan motsa jiki na bai-daya yana mai da hankali ga gefe ɗaya a lokaci guda, inganta daidaituwar tsoka da daidaitawa.
- Ƙunƙasa Ƙunƙwasa: Duk da yake ba daidai ba ne danna benci ba, wannan motsa jiki na jiki yana kwaikwayon raguwar motsi kuma yana iya zama babban madadin lokacin da kayan aiki ba su samuwa.
Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa?
- Flat Bench Press wani motsa jiki ne mai fa'ida wanda ya dace da Rarraba Bench Press, yayin da yake mai da hankali kan tsokoki na tsakiyar pectoral, yana tabbatar da cewa ana aiki da dukkan sassan kirji daidai gwargwado.
- Ana amfani da Kirsimaki shine kyakkyawan haɗin kai ga ragon ragi yayin da yake taimaka wajan ware da kuma kaimi tsokoki da ma'auni, wanda yake da mahimmanci ga ci gaban kirji.
Karin kalmar raɓuwa ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa
- Ƙarƙashin motsa jiki na Dumbbell Chest
- Ƙarƙashin Motsa Jiki na Bench Press
- Dumbbell Chest Training
- Ƙarƙashin Bench Dumbbell Press
- Ginin Kirji tare da Rarraba Bench Press
- Ƙarƙashin motsa jiki na Dumbbell don Ƙirji
- Ƙananan Motsa jiki tare da Dumbbell
- Karɓar Latsa Dumbbell don Kirji
- Ƙarfafa Ƙirji tare da Ƙarfafa Bench Press
- Rage Motsa Jiki na Dumbbell Chest