Band Bench Press

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Triceps Brachii

Sakonni ga Band Bench Press

Band Bench Press wani ƙarfin horo ne wanda ke haɓaka ƙirji, kafada, da tsokoki na hannu ta hanyar ƙara juriya mai canzawa zuwa matsi na benci na gargajiya. Yana da kyau ga duka masu farawa da masu sha'awar motsa jiki na ci gaba suna neman ƙara ƙarfin jikinsu na sama da sautin tsoka. Wannan motsa jiki yana da kyawawa kamar yadda ba wai kawai yana ƙarfafa ƙarfin tsoka da juriya ba, amma kuma yana inganta kwanciyar hankali da daidaituwa, yana sa ya zama babban ƙari ga kowane aikin motsa jiki.

Yanayinta: tsammanin nuni a nuni Band Bench Press

• Kwanta a kan benci tare da ƙafafu a ƙasa kuma an danna bayanka da kyau a kan benci.
• Ɗauki ƙwanƙwasa tare da riƙon hannu, hannaye sun ɗan fi faɗin kafaɗa baya, sa'annan a ɗaga shi daga rakiyar.
• Rage sandar zuwa kirjin ku a cikin tsari mai sarrafawa yayin da band ɗin ke ba da ƙarin juriya.
• Matsa sandar baya zuwa wurin farawa, cika hannunka gabaɗaya, kuma maimaita tsari don adadin maimaitawar da kake so.

Lajin Don yi Band Bench Press

• **Madaidaicin Matsayi ***: Kwanciya a kan benci tare da dasa ƙafafu a ƙasa. Wannan zai ba ku tabbataccen tushe don danna daga. Ka guji ɗaga ƙafafu ko kwatangwalo daga benci yayin motsa jiki, saboda hakan na iya haifar da ciwon baya.
• **Motsin Sarrafa**: Maɓalli don samun mafi kyawun maballin benci shine sarrafa motsi a kan hanya sama da ƙasa. Ka guji barin band ɗin ya dawo da sauri, saboda wannan na iya haifar da ciwon tsoka. Madadin haka, mayar da hankali kan sakin hankali, sarrafawa.
• ** Riko Mai Kyau ***: Riƙe band ɗin da hannuwanku ɗan faɗi fiye da faɗin kafaɗa. Ya kamata wuyan wuyan hannu su kasance daidai da safofin hannu, ba

Band Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Band Bench Press?

Ee, masu farawa zasu iya yin motsa jiki na Band Bench Press. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai sauƙi kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen mutum ya jagorance ku ta hanyar farko. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Band Bench Press?

• Reverse Band Bench Press: A cikin wannan bambance-bambancen, makada suna anga su zuwa saman rakiyar, rage nauyi a ƙasan ɗagawa da ƙara shi a saman, wanda zai iya taimakawa wajen haɓaka ƙarfin kullewa.
• Band Resisted Bench Press: Don wannan bambance-bambancen, kuna haɗa makada zuwa ƙwanƙwasa da bene, ƙara juriya yayin da kuke turawa sama, wanda zai iya taimakawa wajen haɓaka ƙarfin fashewar ku.
• Banded Dumbbell Bench Press: Wannan bambance-bambancen yana amfani da dumbbells da makada tare, yana ba da haɗin kai na musamman na kwanciyar hankali da juriya mai canzawa don ƙalubalantar tsokoki.
• Single-Arba'ing Banded Bench Latsa: wannan bambance-bambancen ya ƙunshi latsawa tare da hannu ɗaya a lokaci guda yayin da bandes ke ba da juriya, wanda zai iya taimakawa wajen ganowa, wanda zai iya taimakawa wajen ganowa da gyara wani rashin tabbaci a cikin ƙarfinka.

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

• Push-ups wani kyakkyawan aikin motsa jiki ne saboda suna amfani da tsokoki iri ɗaya kamar Band Bench Press - ƙirji, kafadu, da triceps - amma haɗa su cikin mahallin nauyin jiki, haɓaka ƙarfin aiki da jimiri.
• Har ila yau, Ƙaƙwalwar 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 Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙimar Ƙimar Ƙimar Ƙimar Ƙimar Ƙimar Ƙimar Ƙimar Ƙaƙwalwar Ƙaƙwalwar Ƙimar Ƙaƙwalwa) ma yana da kyau.