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, haɓaka ƙarfin jiki na sama da haɓakar tsoka. Ya dace da kowa daga masu farawa zuwa masu ɗaukar nauyi na ci gaba, saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan dacewa da kowane mutum. Mutane za su so su yi shi saboda motsi ne na asali wanda ba wai kawai yana haɓaka ƙaya na zahiri ba har ma yana haɓaka wasan motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Barbell Bench Press

• Ɗaga sandar daga ragon kuma ka riƙe shi tsaye a kan ƙirjinka tare da mika hannunka cikakke.
• Sannu a hankali saukar da barbell zuwa ƙirjin ku, tabbatar da gwiwar gwiwar ku suna a kusurwa 90-digiri.
• Bayan ɗan ɗan dakata kaɗan, tura maƙarƙashiyar baya zuwa wurin farawa, tsawaita hannuwanku gaba ɗaya amma ba tare da kulle gwiwar gwiwar ku ba.
• Maimaita wannan tsari don adadin maimaitawar da kuke so, sannan a hankali sake murza karar kararrawa.

Lajin Don yi Barbell Bench Press

• Wurin Hannu: Ya kamata hannuwanku su zama ɗan faɗi fiye da faɗin kafaɗa. Kuskure na gama gari shine sanya hannaye kusa da juna ko kuma nesa da juna, wanda zai iya haifar da rauni ko rauni. Rike sandar da ƙarfi, tare da wuyan hannu madaidaiciya, ba tanƙwara ba.
• Numfashi Mai Kyau: Numfashi yayin da kuke sauke sandar kuma ku fitar da numfashi yayin da kuke tura shi sama. Rike numfashin ku na iya haifar da hauhawar jini kwatsam kuma ba shi da aminci.
• Motsi Mai Sarrafa: Ka guji jefa sandar cikin sauri da jujjuya shi daga kirjin ka. Wannan kuskure ne na kowa wanda zai iya haifar da rauni. Madadin haka, rage sandar zuwa tsakiyar ƙirjin ku a hankali, sarrafawa kuma ku tura shi sama ba tare da kulle gwiwar gwiwar ku a sama ba.

Barbell Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Bench Press?

Haka ne, masu farawa za su iya yin motsa jiki na Barbell Bench Press, amma ya kamata su fara da nauyin nauyi don tabbatar da cewa suna amfani da tsari mai kyau kuma don hana rauni. Hakanan yana da fa'ida ga masu farawa su sami mai tabo ko mai horo don jagorantar su ta hanyar motsa jiki. Yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da amincewa ke ƙaruwa.

Me ya sa ya wuce ga Barbell Bench Press?

• Lalacewar Lafiya na Lantarki na latsawa wani bambanci ne inda aka saita bench ɗin a wani raguwa don mayar da hankali sosai a kan tsokoki na kirji.
• Latsa Close-Grip Barbell Bench Press shine bambancin da ke kaiwa triceps da kirji na ciki ta hanyar sanya hannaye kusa da kan barbell.
• Reverse-Grip Barbell Bench Press wani bambanci ne na musamman wanda ya ƙunshi riƙe da barbell tare da riko na hannu don yin aiki da ƙirji na sama da triceps.
• Wurin Lantarki mai Faɗaɗiyar Barbell Bench Press shine bambance-bambancen inda aka sanya hannaye daban-daban akan barbell, yana mai da hankali ga sassan waje na ƙirji.

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

• Push-ups wani motsa jiki ne mai fa'ida wanda ya dace da Barbell Bench Press saboda suna aiki da ƙungiyoyin tsoka iri ɗaya - ƙirji, kafadu, da triceps - amma kuma suna haɗa jijiya da ƙasa don kwanciyar hankali, haɓaka ƙarfin jiki gabaɗaya.
• Har ila yau, Latsa na Dumbbell na Incline yana da matukar dacewa ga Barbell Bench Press yayin da yake kai hari ga kirji na sama da kafadu kai tsaye, yana tabbatar da cewa dukkanin sassan kirji sun ƙarfafa da haɓaka.