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 motsa jiki ne na horarwa mai ƙarfi wanda da farko ke kaiwa ga ƙirji, kafadu, da triceps, yayin da kuma ke shiga cikin jiki da ƙananan jiki. Ya dace da duk wanda ke neman gina ƙarfin jiki na sama, tun daga masu farawa zuwa masu ɗaukar nauyi na ci gaba. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya ƙara yawan nauyin jikin ku na sama, inganta lafiyar kashi, da haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Barbell Bench Press

• Ɗaga kararrawa daga rakodin, sanya shi kai tsaye a kan ƙirjinka tare da mika hannunka cikakke.
• Sannu a hankali saukar da barbell zuwa ƙirjin ku a cikin tsari mai sarrafawa, tabbatar da cewa gwiwar hannu suna a kusurwa 90-digiri.
• Matsa maƙarƙashiyar baya har zuwa wurin farawa, gabaɗaya gabaɗayan hannunka amma ba kulle gwiwar hannu ba.
• Maimaita wannan tsari don adadin saiti da maimaitawa da kuke so, tabbatar da kiyaye tsari mai kyau a duk lokacin aikin.

Lajin Don yi Barbell Bench Press

• Motsi mai sarrafawa: Yi amfani da motsi mai sarrafawa koyaushe lokacin yin latsa benci. Rage mashaya a hankali kuma tura shi sama a cikin tsari mai sarrafawa. Wannan zai tabbatar da cewa tsokoki, ba ƙarfi ba, suna yin aikin. Kuskure na gama gari don gujewa: Guji faduwa sandar da sauri ko tura ta sama da sauri. Wannan na iya kaiwa ga

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 ga masu farawa su fara da nauyin da za su iya sarrafawa cikin nutsuwa, mai da hankali kan tsari mai kyau, kuma a hankali ƙara nauyi yayin da ƙarfinsu ya inganta. Hakanan yana da kyau a sami mai tabo ko mai horo don kare lafiya, musamman lokacin da aka fara koyon motsa jiki.

Me ya sa ya wuce ga Barbell Bench Press?

• Rage Barbell Bench Press: Wannan sigar tana mai da hankali kan ƙananan ɓangaren ƙirji, tare da saita benci a raguwa.
• Close-Grip Barbell Bench Press: Wannan bambancin yana hari triceps da tsokoki na kirji ta ciki ta hanyar kama sandar kusa da nisan kafada.
• Babban Riko Barbell Bench Press: Wannan bambance-bambancen yana jaddada ɓangarorin waje na ƙirji ta hanyar riko barbell fiye da faɗin kafada.
• Reverse-Grip Barbell Bench Press: Wannan sigar tana hari akan ƙirji na sama da triceps ta hanyar kama sandar da tafin hannu suna fuskantarka.

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

• Tura-ups na iya haɗawa da Barbell Bench Press saboda suna shiga ƙungiyoyin tsoka iri ɗaya - pectorals da triceps - amma kuma sun haɗa tsokoki na tsakiya da kafada, haɓaka ƙarfin jiki da kwanciyar hankali gabaɗaya.
• Ƙwararren Ƙwararren 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 Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙirji ) wani motsa jiki ne mai fa'ida wanda ya dace da Barbell Bench Press yayin da yake kai hari ga sashin babba na tsokar ƙirji, yana tabbatar da aikin ƙirji mai kyau da kuma taimakawa wajen haɓaka ƙarfin jiki na sama.