Barbell Incline Rufe Riko Bench Press

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

Sakonni ga Barbell Incline Rufe Riko Bench Press

The Barbell Incline Close Grip Bench Press wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga triceps, ƙirji, da kafadu, yayin da kuma ke haɗa manyan baya da ainihin. Yana da manufa ga mutanen da ke neman haɓaka ƙarfin jiki na sama da haɓaka ma'anar tsoka, musamman a cikin triceps da babba kirji. Mutane za su so su yi wannan motsa jiki kamar yadda ba wai kawai yana taimakawa wajen inganta ƙwayar tsoka da ƙarfi ba amma kuma yana inganta kwanciyar hankali da daidaituwa, yana ba da gudummawa ga mafi kyawun aiki a wasanni da ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Barbell Incline Rufe Riko Bench Press

• Zauna a kan benci tare da shimfiɗa ƙafafu a ƙasa kuma ka riƙe barbell tare da kamawa kusa, hannayenka ya kamata su kasance da fadin kafada.
• Ɗaga sandar daga ragon kuma ka riƙe shi tsaye a kan ƙirjinka tare da mika hannunka cikakke.
• Rage sandar a hankali har sai ya zame tsakiyar ƙirjin ku, ku ajiye gwiwar gwiwar ku kusa da jikin ku don haɗa triceps ɗin ku.
• Matsa sandar baya zuwa wurin farawa, cikakken mika hannunka amma ba kulle gwiwar gwiwarka ba, kuma maimaita don adadin da ake so.

Lajin Don yi Barbell Incline Rufe Riko Bench Press

• Riko: Daya daga cikin kuskuren da mutane ke yi shine kamawa da kuskure. Hannun ku ya kamata su kasance da faɗin kafada, ko ƙasa kaɗan, akan maƙarƙashiyar. Riko na kusa yana hari triceps da kyau sosai. Duk da haka, a yi hattara don kada kamun ya yi kusa sosai domin zai iya takura wuyan hannu kuma ya iyakance adadin nauyin da za ku iya ɗagawa.
• Matsayin gwiwar hannu: Ka kiyaye gwiwar gwiwarka kusa da jikinka a duk lokacin motsa jiki. Yarda da gwiwar gwiwar ku na iya fitowa zai iya sanya damuwa mara amfani a kan kafadu da kuma rage tasirin motsa jiki a kan triceps.
• Motsi Mai Sarrafa: Tabbatar yin motsa jiki tare da motsi masu sarrafawa. Rage kararrawa zuwa kirjin ku a hankali kuma ku tura shi baya

Barbell Incline Rufe Riko Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Incline Rufe Riko Bench Press?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Incline Close Grip Bench Press. Koyaya, yakamata su fara da ma'aunin nauyi kuma a hankali suna ƙaruwa yayin da suke samun ƙarfi. Hakanan yana da mahimmanci a sami tsari mai kyau da fasaha don hana rauni. Yana iya zama taimako don samun mai horarwa ko gogaggen mai ɗagawa ya kula da farko don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Barbell Incline Rufe Riko Bench Press?

• Rufe Rufe Bench Latsa: Maimakon karkata, an saita benci zuwa raguwa, yana niyya ga ƙananan tsokoki na pectoral.
• Flat Close Grip Bench Press: Ana yin wannan bambancin akan benci mai lebur, yana mai da hankali kan ƙirji na tsakiya da tsokar tricep.
• Smith Machine Incline Close Grip Bench Press: Wannan bambancin yana amfani da injin Smith, wanda zai iya samar da ƙarin kwanciyar hankali da aminci, musamman ga masu farawa.
• FLALING GUDA DUK LATSA LITTAFINSA: Wannan bambancin yana ƙara juriya ga barbashi, yana ƙara wahalar da kuma sanya wuya a cikin duka ɗagawa.

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

• Tricep Dips: Tricep dips yana haɓaka Barbell Incline Close Grip Bench Press ta hanyar mai da hankali kan triceps, waɗanda tsokoki ne na biyu da ake amfani da su a cikin latsawar benci, don haka haɓaka ƙarfin gabaɗaya da kwanciyar hankali na jiki na sama.
• Push-ups: Push-ups shine motsa jiki na jiki wanda ke aiki da ƙungiyoyin tsoka iri ɗaya kamar Barbell Incline Close Grip Bench Press, ciki har da kirji, triceps, da kafadu, don haka samar da cikakkiyar motsa jiki da kuma taimakawa wajen bunkasa ƙarfin aiki.