Bench Pull-ups

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Bench Pull-ups

Bench Pull-ups wani ingantaccen motsa jiki ne wanda ya fi niyya da tsokoki na baya, kafadu, da hannaye, yana mai da amfani ga daidaikun mutane masu neman haɓaka ƙarfin jikinsu na sama. Wannan darasi ya dace da kowa, tun daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba, saboda daidaitawar matakin wahala. Mutane za su so su haɗa Bench Pull-ups a cikin aikin su na yau da kullum kamar yadda ba kawai inganta sautin tsoka da ƙarfi ba, amma kuma yana inganta matsayi kuma yana rage haɗarin raunin baya.

Yanayinta: tsammanin nuni a nuni Bench Pull-ups

• Kai sama ka kama gefen benci da hannaye biyu, ka ajiye tafin hannunka suna fuskantarka.
• Ka kiyaye ƙafafunka a ƙasa kuma jikinka ya mike, sannan ka ja kirjinka zuwa ga benci ta hanyar lankwasa gwiwar gwiwarka da matse ruwan kafada tare.
• Bayan kai saman motsin, sannu a hankali rage kanku baya zuwa wurin farawa, tabbatar da kula da iko a duk faɗin.
• Maimaita aikin don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a cikin kowane maimaitawa.

Lajin Don yi Bench Pull-ups

• **Motsi Mai Sarrafawa**: Ka guji yin gaggawar motsa jiki. Kowane motsi yakamata a sarrafa shi kuma da gangan. Ja da kanka har sai ƙirjinka ya taɓa sandar, sa'an nan kuma kaskantar da kanka a hankali. Wannan zai taimaka wajen shigar da tsokoki yadda ya kamata da kuma guje wa duk wani rauni mai yiwuwa.
• **Tsarin Numfashi**: Numfashin da ba daidai ba yana iya iyakance aikin ku har ma yana haifar da dizziness. Hanyar da ta dace ita ce yin numfashi yayin da kuke sauke kanku da fitar da numfashi yayin da kuke jan kanku. Wannan zai taimaka wajen samar da tsokoki tare da iskar oxygen da suke bukata don yin aikin yadda ya kamata.
• **A guji wuce gona da iri**: Yawan wuce gona da iri kuskure ne da zai iya haifar da shi

Bench Pull-ups Tambayoyin Masu Nuna

Shi beginners za su iya Bench Pull-ups?

Ee, tabbas masu farawa za su iya yin motsa jiki na Bench Pull-ups. Ana ba da shawarar wannan motsa jiki sau da yawa don masu farawa yayin da yake taimakawa wajen haɓaka ƙarfi da juriyar tsoka, yana shirya su don ƙarin bambance-bambancen ja da ƙalubale a nan gaba. Duk da haka, yana da mahimmanci a kiyaye tsari da fasaha mai kyau don guje wa rauni. Idan ba ku da tabbacin yadda ake yin wannan darasi, yana iya zama da amfani a sami mai horar da kai ko gogaggen mai zuwa motsa jiki ya jagorance ku.

Me ya sa ya wuce ga Bench Pull-ups?

• Rage benci na benci: Wannan bambancin ya ƙunshi kafa benci a karkashin barg, mai da hankali kan ƙasan back.
• Bench Pull-ups with Leg Tadawa: Wannan bambance-bambancen yana ƙara haɓaka ƙafa zuwa madaidaicin cirewar benci, shigar da ainihin tsokoki ban da jikinka na sama.
• Juyin Juya Ma'auni mai nauyi: Wannan bambancin ya ƙunshi ƙara faranti masu nauyi ko riga mai nauyi don ƙara wahalhalu da ƙarfi na daidaitaccen jan benci.
• Juya-hannun Bench Single-Arm: Wannan bambancin ya haɗa da yin amfani da hannu ɗaya kawai a lokaci guda, wanda zai iya taimakawa wajen magance duk wani rashin daidaituwa na tsoka da ƙara ƙarfin gabaɗaya.

Me suna da abin da ya sanya ɗaukehawa ga Bench Pull-ups?

• Bent-Over Rows kuma suna haɓaka Bench Pull-ups yayin da suke mai da hankali kan ƙungiyoyin tsoka iri ɗaya, musamman latissimus dorsi da rhomboids a baya, amma daga wani kusurwa daban, ta haka yana haɓaka ƙarfin tsoka da ma'anar gabaɗaya.
• Lat Pulldowns wani motsa jiki ne wanda ke da kyau tare da Bench Pull-ups. Suna kaiwa ga tsokoki guda ɗaya, musamman latissimus dorsi, amma a cikin motsi na tsaye a tsaye, wanda zai iya taimakawa wajen inganta ƙarfin da ƙarfin da ake bukata don cirewa.