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 na horarwa mai ƙarfi wanda ke da alhakin manyan tsokoki na pectoral da tsokoki na biyu kamar triceps da kafadu. Ya dace da duka masu farawa da masu ɗaukar nauyi masu nauyi waɗanda ke neman haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Mutane na iya zaɓar wannan motsa jiki don haɓaka haɓakar ƙirjin su gabaɗaya, haɓaka ƙarfin jiki na sama don wasan motsa jiki, ko don ƙara iri-iri ga ayyukan motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Barbell Incline Bench Press

• Kwanta a kan benci tare da ƙafafu a ƙasa, ƙwace barbell da hannuwanku dan faɗi fiye da fadin kafada, sa'an nan kuma daga shi daga tarka.
• Rage barbell ɗin zuwa ƙirjin ku a kusan matakin mahaifar ku, kiyaye gwiwar gwiwar ku a kusurwa 90-digiri, kuma tabbatar da cewa bayanku ya kwanta a kan benci.
• Matsa maƙarƙashiyar baya sama har sai hannayenku sun cika cikakke, kuna fitar da numfashi yayin da kuke yin haka, amma kada ku kulle gwiwar gwiwar ku a saman motsin.
• Maimaita wannan tsari don adadin maimaitawar da kuke so, sannan a hankali ku mayar da barbell bayan kun gama.

Lajin Don yi Barbell Incline Bench Press

• Motsi Mai Sarrafa: Kuskure na gama gari shine a gaggauta motsa jiki da yin amfani da hanzari maimakon sarrafawa, motsi da gangan. Rage kararrawa zuwa kirjin ku a hankali kuma ku tura shi sama ba tare da kulle gwiwar gwiwar ku a sama ba. Wannan zai tabbatar da cewa tsokoki suna yin aikin ba haɗin gwiwa ba.
• Numfashi Mai Kyau: Ka tuna da numfashi yayin da kake runtse barbell da numfashi yayin da kake tura shi sama. Rike numfashinka na iya haifar da haɓakar hawan jini mai haɗari.
• Kada Ka Dauki Nauyi: Wani kuskuren da aka saba shine ƙoƙarin ɗaga nauyi da yawa. Yana da kyau a fara da ƙananan nauyi kuma kuyi aikin

Barbell Incline Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Incline Bench Press?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Incline Bench Press. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan ana ba da shawarar samun tabo ko amfani da na'ura don taimakawa, musamman ga masu farawa. Kamar kowane sabon motsa jiki, yana iya zama da amfani a sami ƙwararrun ƙwararrun ƙwararru don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Barbell Incline Bench Press?

• Smith Machine Incline Bench Press: Wannan bambancin yana amfani da injin Smith, wanda ke ba da ƙarin sarrafawa da kwanciyar hankali, manufa don masu farawa ko waɗanda ke murmurewa daga rauni.
• Close-Grip Incline Bench Press: Wannan bambancin yana canza kama da barbell don zama kusa da juna, wanda ke kai hari ga triceps da ɓangaren sama na ƙirji sosai.
• Reverse-Grip Incline Bench Press: Wannan bambancin ya ƙunshi riƙe da barbell tare da hannun hannu, wanda zai iya taimakawa wajen ƙaddamar da tsokoki daban-daban, musamman ƙananan pectorals da deltoids.
• Fassara benci tare da manyan banbancin: Wannan bambancin ya hada da matsalolin juriya, wanda zai iya ƙara ƙarfi da kalubalantar motsa jiki, musamman a saman ɗagawa.

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

• Push-ups: Push-ups motsa jiki ne mai nauyin jiki wanda ke haɗa ƙungiyoyin tsoka iri ɗaya kamar Barbell Incline Bench Press, da farko ƙirji da triceps, haɓaka ƙarfin gabaɗaya da juriya.
• Cable Crossovers: Wannan motsa jiki kuma yana kai hari ga tsokoki na ƙirji daga wani kusurwa daban-daban, yana taimakawa wajen inganta ma'anar tsoka da ƙima, wanda ya dace da ƙarfin da aka samu daga Barbell Incline Bench Press.