Barbell Standing Bradford Press

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

Sakonni ga Barbell Standing Bradford Press

Barbell Standing Bradford Press wani motsa jiki ne mai ƙarfi wanda ke kai hari ga kafadu, yayin da kuma ke haɗa manyan baya da hannaye. Yana da manufa don masu ɗaukar nauyi, 'yan wasa, da masu sha'awar motsa jiki waɗanda ke son haɓaka motsin kafaɗa, ƙarfi, da ma'anar tsoka. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na iya haɓaka ƙarfin jikin ku gaba ɗaya, haɓaka aikin ɗagawa, da ba da gudummawa ga ingantaccen tsarin jiki.

Yanayinta: tsammanin nuni a nuni Barbell Standing Bradford Press

• Fara motsa jiki ta hanyar danna barbell sama da baya kadan, motsa shi a kan ka da bayan wuyanka.
• Rage barbell ɗin ƙasa har sai ya kwanta a bayan kafadun ku.
• Sa'an nan, danna barbell baya sama da kan ka, mayar da shi zuwa wurin farawa a gaban jikinka.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, tabbatar da kiyaye zuciyar ku da baya madaidaiciya a duk lokacin motsa jiki.

Lajin Don yi Barbell Standing Bradford Press

• **Madaidaicin motsi ***: Ba kamar latsa sama na gargajiya ba, latsawa na Bradford sun haɗa da matsar da barbell daga gaban kafadu zuwa baya, sannan komawa gaba. Wannan yakamata ya zama motsi mai santsi, sarrafawa. Ka guji firgita ko amfani da ƙarfi don ɗaga nauyi.
• **A guji wuce gona da iri ***: Kuskure na gama gari shine cikakken mika hannu a saman motsi. Wannan na iya sanya damuwa maras buƙata akan haɗin gwiwar kafada. Maimakon haka, ci gaba da ɗan lanƙwasa a cikin gwiwar hannu a saman motsi.
• **Kallon Wuyanka**: Lokacin matsar da barbell zuwa bayan kafadu, a kiyaye kar a buga wuyanka. Ana iya guje wa hakan ta hanyar sanya kan ku gaba kadan kuma ku shigar da haƙar ku a ciki.

Barbell Standing Bradford Press Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Standing Bradford Press?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Standing Bradford Press, amma yana da mahimmanci a fara da nauyi mai sauƙi don ƙware daidai sigar da kuma guje wa rauni. Wannan darasi na musamman ne kuma yana iya buƙatar ƙarin daidaituwa fiye da matsi na gargajiya. Ana ba da shawarar koyaushe don samun ƙwararrun ƙwararrun motsa jiki suyi muku jagora ta hanyar aiwatarwa lokacin da kuke farawa. Koyaushe ku tuna don dumi kafin kowane motsa jiki kuma ku saurari jikin ku don guje wa wuce gona da iri.

Me ya sa ya wuce ga Barbell Standing Bradford Press?

• Zaune Bradford Press: Ana yin wannan bambancin yayin da yake zaune a kan benci, wanda ke ba da ƙarin goyon baya na baya kuma yana taimakawa wajen ware tsokoki na kafada.
• Smith Machine Bradford Press: Wannan bambancin yana amfani da injin Smith, wanda ke ba da madaidaiciyar hanyar motsi kuma zai iya zama zaɓi mafi aminci ga waɗanda sababbi cikin motsa jiki ko tare da batutuwan kafada.
• Resistance Band Bradford Press: Wannan bambance-bambancen yana amfani da bandungiyar juriya a maimakon barbell, wanda zai iya zama zaɓi mafi šaukuwa da araha, kuma yana ba da tashin hankali akai-akai a cikin motsi.
• Kettlebell Bradford Press: Wannan bambancin yana amfani da kettlebells, wanda zai iya ƙalubalanci daidaito da kwanciyar hankali fiye da barbell ko dumbbells saboda musamman siffar su da rarraba nauyi.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Standing Bradford Press?

• Ƙarfafa Ƙarfafawa: Ƙirar baya tana haɓaka Barbell Standing Bradford Press ta hanyar ƙaddamar da deltoids na gefe, ƙungiyar tsoka wanda ba shine farkon abin da aka mayar da hankali ba a lokacin Bradford Press, don haka yana tabbatar da aikin motsa jiki mai kyau.
• Layukan Madaidaici: Layukan madaidaiciya sun dace da Barbell Standing Bradford Latsa yayin da suke niyya duka biyun gaba da tsakiyar deltoids, da kuma shiga cikin trapezius da biceps, don haka samar da ƙarin aikin motsa jiki na sama.