Barbell Yana Ƙarƙashin Faɗar Riko

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Posterior, Levator Scapulae, Pectoralis Major Sternal Head, Teres Major, Triceps Brachii

Sakonni ga Barbell Yana Ƙarƙashin Faɗar Riko

The Barbell Decline Wide-Grip Pullover wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki na ƙirji, musamman manyan pectoralis, kuma yana ɗaukar lats, triceps, da kafadu. Yana da manufa ga waɗanda ke neman ƙara ƙarfin jikinsu na sama, inganta ma'anar tsoka, da haɓaka wasan motsa jiki gabaɗaya. Wannan motsa jiki yana da amfani sosai yayin da yake ba da cikakkiyar motsa jiki na jiki, yana inganta ma'auni na tsoka, kuma zai iya taimakawa wajen inganta matsayi da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Barbell Yana Ƙarƙashin Faɗar Riko

• Riƙe kararrawa tare da faɗin riko, tafin hannunku suna fuskantar sama kuma hannayenku sun ɗan faɗi fiye da faɗin kafaɗa. Rike ƙwanƙwasa kai tsaye a kan ƙirjin ku tare da mika hannuwanku cikakke.
• Shaka kuma a hankali saukar da barbell a cikin baka a bayan kai yayin da kake riƙe hannunka madaidaiciya, jin shimfiɗa a cikin ƙirjinka da lats.
• Exhale kuma ja barbell ɗin baya zuwa wurin farawa a cikin motsi iri ɗaya kamar baka, yin amfani da ƙirjin ku da lats don kunna motsin.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye hannayenku madaidaiciya da sarrafa motsinku a duk lokacin motsa jiki.

Lajin Don yi Barbell Yana Ƙarƙashin Faɗar Riko

• Riko Nisa: Rike ƙwanƙwasa tare da riko mai faɗi, faɗi fiye da faɗin kafaɗa baya. Wannan yana taimakawa ƙaddamar da tsokar ƙirji yadda ya kamata. Duk da haka, kar a yi faɗi da yawa saboda zai iya sanya damuwa maras buƙata akan kafadu da wuyan hannu.
• Motsi Mai Sarrafa: Lokacin yin juzu'i, saukar da barbell a hankali, sarrafawa, kuma kar a bar shi ya faɗi ba zato ba tsammani. Ya kamata a saukar da sandar a bayan kan ku har sai hannayenku sun yi daidai da jikin ku. Wannan shine inda matsakaicin tsayin daka ke faruwa.
• Guji lankwasa gwiwar hannu: Kuskure na gama gari shine lanƙwasa gwiwar hannu yayin motsa jiki. Riƙe hannunka a tsaye gwargwadon yiwuwa a cikin motsi don tabbatar da tashin hankali ya kasance a kan ƙirji da tsokoki na baya.
• Fasahar Numfashi: Shaƙar iska yayin da kuke rage ƙwanƙwasa da

Barbell Yana Ƙarƙashin Faɗar Riko Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Yana Ƙarƙashin Faɗar Riko?

Ee, masu farawa zasu iya yin aikin motsa jiki na Barbell Decline Wide-Grip Pullover, amma yana da mahimmanci a lura da wasu abubuwa: 1. Fara da nauyi mai sauƙi: A matsayin mafari, yana da mahimmanci don farawa da nauyi mai sauƙin sarrafawa da aminci. Wannan yana taimaka maka ka saba da motsi kuma yana rage haɗarin rauni. 2. Sigar da ta dace: Amfanin wannan aikin ya dogara sosai akan sigar daidai. Tabbatar koyo da aiwatar da tsari daidai kafin ƙara ƙarin nauyi. 3. Nemo jagora: Idan zai yiwu, sami mai horar da kai ko gogaggen ɗan wasan motsa jiki ya jagorance ku ta hanyar motsa jiki da farko. Wannan zai iya taimakawa wajen tabbatar da cewa kuna yin aikin daidai da aminci. Ka tuna, mabuɗin kowane shirin horar da ƙarfi mai nasara shine ci gaba. Fara haske, sarrafa sigar, kuma a hankali ƙara nauyi yayin da kuke samun ƙarfi.

Me ya sa ya wuce ga Barbell Yana Ƙarƙashin Faɗar Riko?

• Cable Decline Wide-Grip Pullover: Wannan sigar tana amfani da injin kebul, wanda ke ba da tsayin daka na tsayin daka a cikin duka motsi, yana taimakawa ci gaba da tashin hankali akan tsokoki.
• Fasauki mai yawa-riko barbulfa: a cikin wannan bambance-bambancen, an saita bench zuwa fadin aikin da kuma maƙarƙashiyoyi a wata hanya daban.
• Flat Bench Wide-Grip Barbell Pullover: A cikin wannan sigar, benci yana lebur maimakon ƙi, wanda zai iya sa motsa jiki ya fi ƙalubale kuma ya shiga sassa daban-daban na ƙungiyar tsoka.
• Rage Close-Grip Barbell Pullover: Wannan bambancin ya ƙunshi canza kama daga fadi zuwa rufe, wanda zai iya taimakawa wajen ƙaddamar da sassa daban-daban na tsokoki da samar da su.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Yana Ƙarƙashin Faɗar Riko?

• Close-Grip Bench Press: Wannan motsa jiki yana cike da Barbell Decline Wide-Grip Pullover ta hanyar mai da hankali kan triceps da ɓangaren ciki na ƙirji, yana ba da horo mai kyau ga jiki na sama.
• Lat Pulldowns: Wannan motsa jiki yana hari da latissimus dorsi, babban tsoka a baya, wanda kuma ke aiki a lokacin Barbell Decline Wide-Grip Pullover, don haka yana taimakawa wajen inganta ƙarfin jiki da kwanciyar hankali.