Barbell Rufe Bench Press

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Triceps Brachii

Sakonni ga Barbell Rufe Bench Press

Barbell Close Grip Bench Press wani motsa jiki ne mai ƙarfi wanda ke kaiwa triceps, ƙirji, da kafadu, yayin da kuma ke shiga cikin ainihin. Yana da manufa ga masu farawa da masu sha'awar motsa jiki na ci gaba waɗanda ke da nufin haɓaka ƙarfin jiki na sama, juriyar tsoka, da ma'ana. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka ƙwarewar ku, ba da gudummawa ga mafi kyawun matsayi, da taimako wajen aiwatar da ayyukan yau da kullun tare da sauƙi mafi girma.

Yanayinta: tsammanin nuni a nuni Barbell Rufe Bench Press

• Ɗaga sandar daga ragon kuma ka riƙe shi tsaye a kan ƙirjinka tare da mika hannunka cikakke.
• Yayin da kuke numfashi, sannu a hankali rage sandar har sai ta yi tsalle a tsakiyar kirjin ku.
• Dakata a taƙaice, sa'an nan yayin da kuke numfashi, tura sandar baya zuwa wurin farawa ta amfani da tsokoki na triceps yayin da tabbatar da tsawaita hannuwanku.
• Maimaita tsarin don adadin da ake so na maimaitawa, tabbatar da kiyaye gwiwar gwiwar ku kusa da jikin ku a duk lokacin motsi don haɓaka haɗin gwiwar triceps.

Lajin Don yi Barbell Rufe Bench Press

• Sarrafa Motsi: Tabbatar cewa motsinku yana jinkiri da sarrafawa. Rage barbell ɗin zuwa ƙirjin ku kuma tura shi baya, mai da hankali kan triceps. Guguwa cikin motsi na iya haifar da rauni kuma ba zai ba ku sakamakon da ake so ba.
• Ka Kiyaye Hannun Hannunka: Wani kuskuren da aka saba shine fidda gwiwar gwiwar hannu. Maimakon haka, kiyaye su kusa da jikinka a duk tsawon motsi. Wannan ba wai kawai ya kai hari ga triceps yadda ya kamata ba, amma kuma yana rage haɗarin raunin kafada.
• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar cewa kuna amfani da cikakken kewayon motsi. Rage kararrawa har zuwa kirjin ku kafin tura shi baya zuwa cikakken tsawo. Sassan wakilai

Barbell Rufe Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Rufe Bench Press?

Ee, masu farawa za su iya yin aikin Barbell Close Grip Bench Press. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen mai tabo don tabbatar da cewa ana yin aikin daidai. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauka a hankali kuma a hankali ƙara nauyi yayin da ƙarfin su ya inganta.

Me ya sa ya wuce ga Barbell Rufe Bench Press?

• Latsa Close Close Bench Press: Anyi akan benci mai karkata, wannan sigar tana hari akan ƙirji na sama da kafadu fiye da bambancin benci na lebur.
• Rufe Rufe Bench Press: Ana aiwatar da wannan bambancin akan benci mai raguwa, wanda ke jaddada ƙananan tsokoki na pectoral yayin da ake niyya ga triceps.
• Rufe Riko da Latsa: Ana yin wannan motsa jiki yana kwance a ƙasa maimakon benci, yana iyakance kewayon motsi don ƙara mai da hankali kan triceps.
• Smith Machine Close Grip Bench Press: Wannan sigar tana amfani da injin Smith, wanda ke ba da kwanciyar hankali kuma yana ba ku damar mai da hankali kan ɗagawa maimakon daidaita nauyi.

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

• Tricep Dips: Kamar yadda Barbell Close Grip Bench Press da farko ke kaiwa triceps, haɗa Tricep Dips zai iya ƙara ƙarfafawa da sautin waɗannan tsokoki, haɓaka ƙarfin hannu da kwanciyar hankali.
• Push-ups: Push-ups babban motsa jiki ne na nauyin jiki wanda ba wai kawai ke kaiwa ƙungiyoyin tsoka iri ɗaya ba kamar Barbell Close Grip Bench Press (kirji, triceps, da kafadu), amma kuma suna shiga cikin ainihin, haɓaka ƙarfin jiki gaba ɗaya da daidaito.