Barbell Bench Press tare da allo 1

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Wurin roba.

Sakonni ga Barbell Bench Press tare da allo 1

Barbell Bench Press tare da jirgi 1 wani motsa jiki ne na horarwa mai karfi wanda ya fi dacewa da tsokoki na kirji, yayin da yake shiga kafadu da triceps. Wannan bambance-bambancen na gargajiya na benci na gargajiya shine manufa don masu tayar da wutar lantarki da masu gina jiki suna neman ƙara ƙarfin jikinsu na sama da ƙwayar tsoka. Shigar da jirgi a cikin motsa jiki yana ba da damar yin amfani da motsi mai mahimmanci, yana taimakawa wajen inganta fasaha na ɗagawa da kuma rage haɗarin rauni, yana sa ya zama kyakkyawan zaɓi ga waɗanda suke so su inganta aikin su na benci.

Yanayinta: tsammanin nuni a nuni Barbell Bench Press tare da allo 1

• Sami mai tabo ya taimaka maka ɗaga sandar daga ragon, ko kuma idan kana da ƙarfin gwiwa, ka ɗaga shi daga ragon da kanka, ka riƙe shi kai tsaye a kan ƙirjinka tare da mika hannunka sosai.
• Sanya allo ɗaya (wani itace, yawanci inci 2x6) akan ƙirjinka. Wannan allon zai iyakance nisan da kuke saukar da barbell, ƙara mai da hankali kan triceps ɗin ku.
• Rage kararrawa a hankali har sai ya ɗan taɓa allon akan ƙirjin ku, kiyaye gwiwar gwiwar ku a kusurwa 90-digiri kuma wuyan hannu madaidaiciya.
• Matsa maƙarƙashiyar baya har zuwa wurin farawa, gabaɗaya gabaɗayan hannunka amma ba kulle gwiwar gwiwar hannu ba, kuma maimaita adadin maimaitawar da kuke so.

Lajin Don yi Barbell Bench Press tare da allo 1

• **A Gujewa Kulle Hannunku**: Kuskure na yau da kullun shine kulle gwiwar gwiwar ku a saman ɗagawa. Wannan na iya sanya damuwa mara amfani akan haɗin gwiwar ku kuma ya rage tasirin motsa jiki. Maimakon haka, ci gaba da ɗan lanƙwasa a cikin gwiwar hannu a saman kowane wakilin don kiyaye tashin hankali akan tsokoki.
• ** Sarrafa Nauyin ***: Kada kibar nauyi ya sarrafa ku. Rage kararrawa zuwa allon a hankali da sarrafawa, dakata a takaice, sannan tura shi baya da karfi. A guji jefar da ƙwanƙwasa da sauri da juyar da shi daga kan allo.

Barbell Bench Press tare da allo 1 Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Bench Press tare da allo 1?

Ee, masu farawa zasu iya yin Barbell Bench Press tare da motsa jiki 1. Duk da haka, yana da mahimmanci a lura cewa ana amfani da wannan motsa jiki yawanci don inganta ƙarfi da aiki na tsakiyar ɓangaren motsi na benci, kuma yawancin masu ɗagawa ko masu ɗaukar wuta suna amfani da su. Masu farawa yakamata su fara mayar da hankali kan ƙware dabarun daidaitaccen maɗaurin benci kafin ƙara bambance-bambance kamar latsa allo 1. Hakanan yana da mahimmanci don samun tabo don aminci, musamman ga masu farawa. Koyaushe ku tuna farawa da nauyi wanda ke da daɗi da sarrafawa. A hankali ƙara nauyi yayin da ƙarfi da amincewa suka inganta. Ana ba da shawarar sosai don neman shawara daga ƙwararren mai horar da motsa jiki don tabbatar da tsari mai kyau da kuma hana rauni.

Me ya sa ya wuce ga Barbell Bench Press tare da allo 1?

• Ƙarƙasa Barbell Bench Press tare da 1 Board: A cikin wannan sigar, an saita benci a raguwa don ƙaddamar da ƙananan tsokoki na pectoral.
• Close-Grip Barbell Bench Press tare da allo 1: Ta hanyar daidaita rikon ku don zama kusa da juna, zaku iya matsawa aikin motsa jiki zuwa triceps da tsokar kirji na ciki.
• Babban Riko Barbell Bench Press tare da 1 Board: Wannan bambancin ya ƙunshi faɗaɗa rikon ku akan barbell, wanda zai iya taimakawa wajen ƙaddamar da tsokoki na kirji da kafadu.
• Reverse-Grip Barbell Bench Press tare da 1 Board: Wannan nau'in motsa jiki ya ƙunshi riƙe da barbell tare da hannun hannu, wanda zai iya taimakawa wajen ƙaddamar da kirji na sama da triceps a hanya ta musamman.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Bench Press tare da allo 1?

• Push-ups: Push-ups sun cika Barbell Bench Press tare da allon 1 yayin da suke aiki da ƙirji, triceps, da kafadu, amma ba kamar latsawa na benci ba, suna shiga jiki da ƙananan jiki, suna taimakawa wajen gina ƙarfin jiki da kwanciyar hankali.
• Tricep Dips: Waɗannan su ne babban haɗin gwiwa ga Barbell Bench Press tare da jirgi na 1 saboda suna kai hari ga triceps, ƙungiyar tsoka ta biyu da ake amfani da su a cikin benci, yana taimakawa wajen ƙara ƙarfin da kwanciyar hankali na gaba ɗaya.