Barbell Bench Press

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

Sakonni ga Barbell Bench Press

Barbell Bench Press wani aikin horarwa ne na ƙarfin ƙarfi wanda da farko ke kaiwa ga ƙirji, kafadu, da triceps, yana ba da gudummawa ga ƙarfin babba na gaba ɗaya. Ya dace da kowa tun daga masu farawa zuwa masu ɗaukar nauyi na ci gaba, saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan dacewa da burin kowane mutum. Mutane na iya so su haɗa Barbell Bench Press a cikin ayyukansu na yau da kullum don tasirinsa wajen gina ƙwayar tsoka, haɓaka wasan motsa jiki, da inganta lafiyar kashi.

Yanayinta: tsammanin nuni a nuni Barbell Bench Press

• Ɗaga sandar daga tarkace (ko samun tabo ya taimake ku) kuma riƙe shi tsaye a kan ƙirjin ku tare da mika hannuwanku cikakke.
• Shaka kuma a hankali saukar da sandar zuwa kirjin ku, tabbatar da cewa gwiwar gwiwarku suna a kusurwa 90-digiri kuma hannayen ku na tsaye.
• Dakata na ɗan lokaci, sannan fitar da numfashi kuma tura sandar zuwa wurin farawa, ta amfani da tsokoki na ƙirjin don motsa motsi.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, sannan a hankali sake murƙushe ɓangarorin ko kuma mai tabo ya yi haka.

Lajin Don yi Barbell Bench Press

• ** Riko ***: Hannun ku ya kamata su zama ɗan faɗi fiye da faɗin kafaɗa. Ya kamata mashaya ta tsaya a gindin tafin hannunka tare da madaidaicin wuyan hannu. Kuskure na yau da kullun shine riƙe sandar a cikin yatsu, wanda zai haifar da raunin wuyan hannu da ƙarancin ƙarfi.
• ** Rage Bar ***: Rage mashaya zuwa tsakiyar ƙirjin ku a hankali kuma a ƙarƙashin kulawa. Ka guje wa bouncing sanda daga kirjinka, saboda wannan zai iya haifar da raunin kafada kuma yana rage tasirin motsa jiki.
• **Matsa mashaya ***: Matsa sandar baya sama har sai hannayenka sun mike. Tabbatar yin amfani da tsokar ƙirjin ku don tura sandar, ba kawai hannuwanku ba. Guji kullewa

Barbell Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Bench Press?

Ee, tabbas masu farawa za su iya yin aikin Barbell Bench Press. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don mai da hankali kan tsari da hana rauni. Hakanan yana da fa'ida a sami mai tabo ko mai horo lokacin da aka fara koyon aikin don tabbatar da dabarar da ta dace. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi ya inganta.

Me ya sa ya wuce ga Barbell Bench Press?

• Latsa decline barbell latsa nan ya ƙunshi raguwa benci, wanda ke taimaka wajan fitar da ƙananan tsokoki na kirji.
• Kusa-Grip Barbell Bench Press shine bambancin da ke mai da hankali kan triceps da kirji na ciki ta hanyar sanya hannaye kusa da mashaya.
• Reverse-Grip Barbell Bench Press ana yin ta ta hanyar kama sandar tare da dabino suna fuskantarka, wanda ke kaiwa kirji da triceps na sama.
• Wurin Lantarki mai Faɗaɗiyar Barbell Bench Press shine bambance-bambancen inda aka sanya hannaye gaba da baya akan sandar, yana mai da hankali kan ɓangaren kirji da kafadu.

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

• Aikin motsa jiki shine wani tasiri mai mahimmanci ga Barbell Bench Press saboda yana amfani da ƙungiyoyin tsoka guda ɗaya (kirji, kafadu, da triceps) amma a cikin tsarin motsi daban-daban, don haka inganta ƙarfin aiki da kwanciyar hankali.
• Maballin biyu suna da amfani ga biyu tare da Barci Bikin Harkokin Gaske, suna ba da cikakkiyar motsa jiki ga yankin kirji da taimakawa a cikin ci gaban da aka-zagaye da kyau.