Barbell Incline Bench Press

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Triceps Brachii

Sakonni ga Barbell Incline Bench Press

Barbell Incline Bench Press wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga babban ƙirji da tsokoki na biyu kamar triceps da kafadu. Kyakkyawan motsa jiki ne ga 'yan wasa, masu gina jiki, da masu sha'awar motsa jiki waɗanda ke da nufin haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka ƙirjin ku gabaɗaya, ƙarfin jiki na sama, kuma yana iya taimakawa wajen yin aiki mafi kyau a cikin wasannin da ke buƙatar motsi na sama mai ƙarfi.

Yanayinta: tsammanin nuni a nuni Barbell Incline Bench Press

• Zauna a kan benci tare da dasa ƙafãfunku da ƙarfi a ƙasa kuma ku kama kararrawa da hannayenku ɗan faɗi fiye da faɗin kafada.
• Ɗaga sandar daga ragon kuma ka riƙe shi tsaye a kan ƙirjinka tare da mika hannunka cikakke.
• Sannu a hankali saukar da barbell zuwa kirjin ku a cikin motsi mai sarrafawa, tabbatar da cewa gwiwar hannu suna a kusurwa 90-digiri a ƙasan motsi.
• Matsa maƙarƙashiyar baya har zuwa wurin farawa, gabaɗaya gabaɗayan hannunka amma ba tare da kulle gwiwar gwiwar hannu ba, kuma maimaita adadin maimaitawar da kuke so.

Lajin Don yi Barbell Incline Bench Press

• Riko Mai Kyau: Rike sandar ya fi faɗin kafaɗa. Ya kamata hannuwanku su kasance cikin layi tare da kafadu lokacin da aka saukar da sandar. Kuskure na gama gari shine kama sandar kusa da juna ko kuma nesa ba kusa ba, wanda zai iya haifar da ciwon kafada.
• Motsi Mai Sarrafa: Guji kuskuren sauke sandar da sauri da tura shi sama da ƙarfi. Wannan na iya haifar da rauni kuma yana rage tasirin motsa jiki. Maimakon haka, rage sandar a hankali zuwa kirjinka, dakata a takaice, sannan ka tura sandar sama a matsakaicin matsakaici.
• Cikakkun Motsi: Tabbatar ka runtse sandar har zuwa kirjinka sannan ka mika hannunka gaba daya

Barbell Incline Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Incline Bench Press?

Ee, da gaske masu farawa zasu iya yin aikin Barbell Incline Bench Press. Koyaya, yana da mahimmanci su fara da ma'aunin nauyi kuma su mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan yana da fa'ida ga masu farawa su sami mai tabo ko mai horar da su don jagorantar su ta hanyar da kuma tabbatar da cewa suna yin aikin daidai. Yin dumi mai kyau kafin motsa jiki da kwantar da hankali bayan motsa jiki yana da mahimmanci.

Me ya sa ya wuce ga Barbell Incline Bench Press?

• Close-Grip Incline Bench Press: Wannan bambance-bambancen ya haɗa da kama shinge kusa da nisan kafada, wanda ke kaiwa triceps da ɓangaren sama na tsokoki na pectoral sosai.
• Reverse-Grip Incline Bench Press: A cikin wannan bambance-bambancen, mai ɗagawa yana rikitar da barbell tare da dabino yana fuskantar su, wanda zai iya taimakawa wajen ƙaddamar da tsokar kirji na sama yadda ya kamata.
• Smith Machine Incline Bench Press: Wannan bambancin yana amfani da injin Smith, wanda ke ba da madaidaiciyar hanyar motsi don barbell, yana taimakawa wajen tabbatar da tsari mai kyau da kuma yiwuwar rage haɗarin rauni.
• Ƙaƙwalwar Bench Press tare da Ƙungiyoyin Resistance: Wannan bambancin ya ƙunshi yin amfani da maƙallan juriya baya ga barbell, samar da juriya mai canzawa wanda ke karuwa yayin da makada ke shimfiɗawa, ƙara ƙarin ƙalubale ga motsa jiki.

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

• Aikin motsa jiki na Push-Up ya cika Barbell Incline Bench Press ta hanyar amfani da nauyin jiki don ƙarfafa ƙirji, kafadu, da triceps, irin nau'in tsoka da aka yi niyya ta hanyar benci, amma ba tare da buƙatar kayan aiki ba.
• Ƙungiyar Soja ta Zama wani motsa jiki ne mai tasiri wanda ya dace da Barbell Incline Bench Press yayin da yake mayar da hankali ga kafadu da kirji na sama, yana samar da daidaitaccen motsa jiki na jiki lokacin da aka haɗa shi tare da latsa benci.