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

The Barbell Weighted Bench Press motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki na ƙirji, amma kuma yana aiki da kafadu da triceps. Ya dace da masu farawa da masu haɓaka haɓaka, suna ba da zaɓuɓɓukan nauyi daban-daban don ɗaukar matakan dacewa daban-daban. Mutane da yawa za su so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don inganta ƙarfin jiki na sama, haɓaka yawan tsoka, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Barbell Bench Press

• Ka kama kararrawa da hannayenka dan fadi fiye da fadin kafada baya, dabino suna fuskantar kafafun ka, sannan ka dauke shi daga tarkace ko samun tabo ya taimake ka.
• Rage kararrawa zuwa kirjin ku ta hanyar sarrafawa, kiyaye gwiwar gwiwar ku a kusurwa 90-digiri.
• Da zarar barbell ya taɓa ƙirjinka, tura shi baya ta amfani da tsokoki na ƙirjin har sai hannayenka sun cika.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, koyaushe yana tabbatar da kiyaye ikon barbell kuma kada ku kulle gwiwar gwiwar ku a saman motsi.

Lajin Don yi Barbell Bench Press

• ** Riko ***: Faɗin riko ya bambanta dangane da mutum ɗaya, amma tsarin babban yatsan yatsa shine sanya hannayenku ta yadda hannayenku su kasance a tsaye lokacin da katako yana a kirjin ku. Kuskure na yau da kullun shine kama sandar da faɗi sosai ko kunkuntar, wanda zai iya haifar da rauni a kafada ko wuyan hannu.
• **Motsi Mai Sarrafa**: Rage ƙwanƙwasa a ƙirjin ku ta hanyar sarrafawa, ɗan dakata kaɗan, sannan tura sandar sama har sai hannayenku sun cika. Ka guje wa kuskuren sauke sandar da sauri ko soke shi daga kirjinka, wanda zai iya haifar da rauni kuma baya aiki yadda ya kamata.
• **Kada Ka Bada Baya**: Kuskure na gama gari

Barbell Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Bench Press?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Weighted Bench Press, amma yakamata su fara da nauyi mai nauyi don haɓaka tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami wurin tabo, musamman ga masu farawa, don tabbatar da tsaro. Yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi ya inganta. Ana ba da shawarar yin shawarwari tare da mai horar da motsa jiki ko ƙwararru don koyon ingantacciyar dabara.

Me ya sa ya wuce ga Barbell Bench Press?

• Ƙarƙashin Barbell Bench Press: A cikin wannan bambancin, an saita benci a raguwa don ƙaddamar da ƙananan ɓangaren ƙirji.
• Close-Grip Barbell Bench Press: Wannan bambance-bambancen ya ƙunshi kusanci kusa da barbell, wanda ya fi mayar da hankali kan triceps da tsokoki na kirji na ciki.
• Babban Riko Barbell Bench Press: Wannan bambancin ya ƙunshi ɗorawa mai faɗi a kan barbell don jaddada tsokar ƙirji na waje.
• Reverse-Grip Barbell Bench Press: A cikin wannan bambance-bambancen, barbell yana kama da tafukan da ke fuskantar ku, wanda ke kaiwa kirji na sama da triceps.

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

• Push-ups babban motsa jiki ne na haɗin gwiwa kamar yadda ba wai kawai suna kaiwa ga tsokoki na ƙirji ba ne kawai, har ma suna haɗar triceps da tsokoki na kafada, waɗanda tsokoki ne na biyu da ake amfani da su a cikin latsa benci.
• Tricep Dips wani kyakkyawan ƙari ne ga Barbell Weighted Bench Press saboda suna ƙarfafa triceps, ƙungiyar tsoka mai mahimmanci a cikin latsawa na benci, wanda zai iya taimakawa wajen inganta aikin gabaɗaya da kwanciyar hankali.