Barbell Military Press

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Deltoid Anterior
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii

Sakonni ga Barbell Military Press

The Barbell Military Press wani babban tasiri ne na motsa jiki na jiki wanda da farko ke kai hari ga kafadu, yayin da kuma ke shiga hannu da ainihin. Ya dace da kowa daga masu farawa zuwa 'yan wasa masu ci gaba, da nufin inganta ƙarfin jiki na sama, kwanciyar hankali, da matsayi. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don ikonsa na haɓaka ma'anar tsoka, inganta ingantacciyar daidaitawar jiki, da kuma ba da gudummawa ga aikin dacewa gabaɗaya.

Yanayinta: tsammanin nuni a nuni Barbell Military Press

• Ka kama kararrawa da dan fadi fiye da fadin kafada, dabino suna fuskantar gaba, sannan ka dauke shi daga cikin tarkacen, kawo shi ya kwanta a kashin wuyanka ko na sama; wannan shine matsayin ku na farawa.
• Ƙunƙasa ƙwanƙwasa ƙwanƙwasa sannan ka tura maƙarƙashiyar kai tsaye a cikin motsi mai santsi har sai hannayenka sun cika gabaɗaya sama, amma kar ka kulle gwiwar gwiwarka.
• Riƙe wannan matsayi na daƙiƙa guda, sannan a hankali rage barbell baya zuwa wurin farawa a ƙirjin ku, tabbatar da kula da nauyin nauyi a kowane lokaci.
• Maimaita wannan tsari don adadin maimaitawa da kuke so, tuna don kiyaye jikin ku da kwanciyar hankali da sarrafa motsinku gaba ɗaya.

Lajin Don yi Barbell Military Press

• Motsi Mai Sarrafa: Kar a yi gaggawar motsa jiki. Ɗaga katakon kai tsaye a cikin motsi mai sarrafawa har sai hannayenka sun cika cikakke, sa'an nan kuma rage shi a hankali. Ka guji yin amfani da ƙarfi don ɗaga nauyi, saboda wannan na iya haifar da sigar da ba ta dace ba da yuwuwar rauni.
• Nauyin Da Ya dace: Zaɓi nauyi mai wahala amma mai iya sarrafawa. Idan nauyin ya yi nauyi sosai, za ku iya yin sulhu da nau'in ku ko hadarin rauni. Idan ya yi haske da yawa, ba za ku sami cikakkiyar fa'idar motsa jiki ba.
• Numfashi Da Kyau: Numfashi yayin da kuke runtse barbell ɗin da numfashi yayin da kuke ɗaga shi. Rike numfashinka na iya kara maka

Barbell Military Press Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Military Press?

Ee, mafari na iya yin motsa jiki na Barbell Military Press, amma yana da mahimmanci a fara da nauyi mai nauyi don sanin tsari da fasaha daidai. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali don guje wa rauni. Hakanan ana ba da shawarar samun mai koyarwa ko gogaggen jagora ta hanyar motsa jiki da farko don tabbatar da daidaitaccen matsayi da motsi.

Me ya sa ya wuce ga Barbell Military Press?

• Bayan Wuyan Barbell Latsa: Wannan sigar ta ƙunshi saukar da barbell a bayan wuyan maimakon a gaba, wanda zai iya samar da nau'in motsi daban-daban da kaiwa ga sassa daban-daban na kafada.
• Arnold Press: Mai suna bayan Arnold Schwarzenegger, wannan bambancin ya haɗa da farawa da dabino da ke fuskantar jiki da kuma juya hannu yayin da aka ɗaga ma'auni, wanda zai iya taimakawa wajen yin aiki da sassa daban-daban na kafada.
• Dumbbell Military Press: Wannan bambancin ya haɗa da yin amfani da dumbbells maimakon barbell, wanda zai iya taimakawa wajen yin aiki da tsokoki a hanya daban-daban da kuma samar da mafi yawan motsi.
• Push Press: Wannan sigar ta ƙunshi yin amfani da ƙafafu don taimakawa wajen tura nauyi sama, wanda zai ba da damar yin amfani da nauyi mai nauyi kuma yana iya taimakawa wajen yin aiki da ƙafafu da cibiya.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Military Press?

• Layukan madaidaiciya suna aiki da trapezius da deltoids, waɗanda sune tsokoki na biyu da ake amfani da su a cikin Barbell Military Press, don haka haɓaka ƙarfin gabaɗaya da ingantaccen hadaddun kafada.
• Har ila yau, tura-ups na iya haɗawa da Barbell Military Press yayin da suke aiki da tsokoki na pectoral da triceps, waɗanda kuma suke aiki a lokacin aikin jarida, don haka inganta ƙarfin jiki da kwanciyar hankali gaba ɗaya.