Bench tsoma a kasa

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Bench tsoma a kasa

The Bench Dip on Floor motsa jiki horo ne mai ƙarfi wanda ke da alhakin triceps, kafadu, da ƙirji, haɓaka ƙarfin jiki da juriya. Yana da kyau ga daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya canza shi cikin sauƙi don dacewa da iyawar mutum. Mutane za su so yin wannan motsa jiki don inganta ƙarfin jikinsu na sama, su ɗaga hannuwansu, da haɓaka kwarjinin jikinsu gaba ɗaya da daidaito.

Yanayinta: tsammanin nuni a nuni Bench tsoma a kasa

• Matsa sama ta hannunka don ɗaga hips ɗinka daga ƙasa, kiyaye ƙirjinka sama da baya madaidaiciya.
• Rage jikinka a hankali ta hanyar lanƙwasa gwiwar gwiwarka har sai sun kasance a kusan kusurwa 90-digiri, sannan tura jikinka baya zuwa wurin farawa.
• Tabbatar kiyaye kwatangwalo kusa da hannunka yayin motsi don ƙaddamar da triceps yadda ya kamata.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Bench tsoma a kasa

• Shiga Jikinku: Yayin da kuke runtse jikin ku ta hanyar lanƙwasa gwiwar gwiwar ku, kula da cibiya mai matsewa. Wannan yana taimakawa wajen daidaita jikinka da kare kashin baya. Kuskure na yau da kullun shine barin ainihin ya ɓace, wanda zai iya haifar da damuwa akan tsokoki na baya da kafada.
• Daidaita Hannun Hannun Da Ya dace: Yayin da kake ragewa jikinka, tabbatar da gwiwar gwiwarka sun lanƙwasa a kusurwa 90-digiri kuma suna nuna baya, ba nunawa zuwa tarnaƙi ba. Wannan yana da mahimmanci don ƙaddamar da triceps yadda ya kamata da kuma guje wa damuwa mara amfani a kan kafadu.
• Motsi Mai Sarrafa: Ka guji yin gaggawar motsi. Rage jikin ku a hankali, sarrafawa kuma tura baya zuwa matsayi na farawa. Wannan yana tabbatarwa

Bench tsoma a kasa Tambayoyin Masu Nuna

Shi beginners za su iya Bench tsoma a kasa?

Ee, tabbas masu farawa zasu iya yin tsoma benci akan motsa jiki. Yana da babban motsa jiki don ƙarfafa ƙarfi a cikin ƙirji, kafadu, da triceps. Duk da haka, kamar kowane motsa jiki, yana da mahimmanci don farawa tare da nauyin nauyi da maimaitawa wanda ke da dadi, kuma a hankali yana karuwa yayin da ƙarfin ya inganta. Koyaushe kiyaye tsari mai kyau don guje wa rauni. Idan ba ku da tabbas, zai fi kyau ku tambayi ƙwararrun ƙwararrun motsa jiki ko mai horo don nuna dabarar da ta dace.

Me suna da abin da ya sanya ɗaukehawa ga Bench tsoma a kasa?