Barbell Floor Chest 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 Floor Chest Press

Ƙirjin Ƙirji na Ƙasa na Barbell shine motsa jiki mai ƙarfi wanda ke da alhakin ƙirji, triceps da kafadu, yana ba da cikakken motsa jiki na sama. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba, kamar yadda bene ke ba da ingantaccen dandamali kuma yana iyakance kewayon motsi, rage haɗarin rauni. Mutane da yawa za su iya zaɓar wannan motsa jiki yayin da yake taimakawa wajen haɓaka ƙwayar tsoka, inganta ƙarfin jiki na sama, kuma yana iya zama ƙari mai fa'ida ga kowane nau'i na yau da kullun ko gina jiki.

Yanayinta: tsammanin nuni a nuni Barbell Floor Chest Press

• Rike kararrawa da hannaye biyu, ta yin amfani da rikon matsakaici-fadi, sa'annan ka mika hannunka kai tsaye zuwa saman rufi.
• Sannu a hankali saukar da barbell ɗin zuwa kirjin ku, tabbatar da kiyaye gwiwar gwiwar ku kusa da jikin ku kuma kada ku fito waje.
• Da zarar barbell ɗin ta taɓa ƙirjinka da sauƙi, tura shi baya zuwa wurin farawa, tsawaita hannayenka gaba ɗaya amma ba tare da kulle gwiwar gwiwarka ba.
• Maimaita wannan tsari don adadin da ake so na maimaitawa, tabbatar da sarrafa barbell a cikin dukan motsi.

Lajin Don yi Barbell Floor Chest Press

• ** Matsayin Riko da gwiwar gwiwar hannu ***: Rike sandar tare da riko dan fadi fiye da fadin kafada baya. Ya kamata tafin hannunka su kasance suna fuskantar nesa da kai. Lokacin da ka runtse barbell, gwiwar hannu ya kamata su kasance a kusurwa 45-digiri zuwa jikinka, ba zazzagewa zuwa tarnaƙi ba. Wannan yana rage damuwa akan kafadu.
• **Motsi Mai Sarrafa**: Rage ƙarar a hankali zuwa ƙirjin ku, dakata na ɗan daƙiƙa, sannan tura shi baya zuwa wurin farawa. Barbell ya kamata ya kasance yana motsawa cikin layi madaidaiciya sama da ƙasa. Ka guje wa bouncing barbell daga kirjinka, saboda wannan zai iya haifar da rauni kuma baya yin aiki yadda ya kamata.

Barbell Floor Chest Press Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Floor Chest Press?

Ee, masu farawa za su iya yin aikin Barbell Floor Chest Press. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko. Kamar kowane motsa jiki, masu farawa yakamata su ƙara nauyi a hankali yayin da suke samun ƙarfi da amincewa.

Me ya sa ya wuce ga Barbell Floor Chest Press?

• Latsa Ƙirji mai Ƙarƙashin Ƙarƙashin Ƙirji: Ana yin wannan nau'in motsa jiki da hannu ɗaya a lokaci ɗaya, wanda zai iya taimakawa wajen magance duk wani rashin daidaituwa na tsoka.
• Latsa Ƙirji na Ƙarƙashin Ƙirji: Ta hanyar haɗa hannayenku kusa da kan ƙwanƙwasa, kuna ƙulla triceps da ɓangaren ciki na ƙirji sosai.
• Latsa Ƙirji na Ƙarƙashin Ƙirji: A cikin wannan bambancin, kuna yin latsa a kan wani wuri mai karkata, wanda ke ba da fifiko ga tsokoki na kirji na sama.
• Latsa ƙirji na bene tare da Ƙirar Ƙarfafawa: Maimakon yin amfani da ƙararrawa, wannan bambancin yana amfani da makada na juriya don wani nau'in tashin hankali da haɗin tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Floor Chest Press?

• Push-ups: Push-ups suna haɓaka Ƙirji na Barbell Floor Press ta hanyar yin amfani da nauyin jiki don horar da ƙungiyoyin tsoka iri ɗaya - pectorals da triceps - yayin da suke shiga ainihin don kwanciyar hankali, haɓaka ƙarfin jiki gaba ɗaya.
• Latsa Barbell Bench Press: Wannan motsa jiki yana cike da Barbell Floor Chest Press ta hanyar mai da hankali kan sashin tsokar ƙirji, samar da ingantaccen aikin ƙirji da kuma taimakawa wajen haɓakar jiki na sama.