Bench Zaune Press

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Deltoid Anterior
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior

Sakonni ga Bench Zaune Press

Matsakaicin wurin zama na Bench motsa jiki ne mai ƙarfi wanda ke kaiwa ga kafadu, yayin da kuma ke shiga cikin triceps da tsokoki na kirji. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Mutane za su so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum don inganta ƙarfin jiki na sama, haɓaka kwanciyar hankali na kafada, da inganta matsayi mafi kyau.

Yanayinta: tsammanin nuni a nuni Bench Zaune Press

• Riƙe dumbbell a kowane hannu a matakin kafada, tare da tafin hannunku suna fuskantar gaba da gwiwar hannu a kusurwa 90-digiri.
• Exhale yayin da kake danna dumbbells sama har sai hannayenka sun cika cikakke, amma ka tabbata kada ka kulle gwiwarka.
• Riƙe wannan matsayi na na biyu, sa'an nan kuma sannu a hankali rage dumbbells baya zuwa wurin farawa yayin shayarwa.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye bayan ku a kan benci a duk lokacin motsa jiki.

Lajin Don yi Bench Zaune Press

• **Madaidaicin Riko:** Lokacin kama sandar, hannuwanku yakamata su zama ɗan faɗi fiye da faɗin kafaɗa. Tabbatar cewa tafin hannunka suna fuskantar gaba. Kamun da ba daidai ba zai iya haifar da rauni a wuyan hannu ko rauni.
• **Motsi Mai Sarrafawa:** Ya kamata a sarrafa motsin da ke cikin Wuraren Wuta na Bench kuma a tsaya tsayin daka. Ka guji firgita ko amfani da ƙarfi don ɗaga nauyi. Maimakon haka, mayar da hankali kan shigar da kafada da tsokoki na baya don danna nauyi.
• **A guji wuce gona da iri:** Kuskure ɗaya na gama gari shine wuce gona da iri a saman ɗagawa. Wannan na iya sanya damuwa maras buƙata akan haɗin gwiwar kafada. Maimakon haka, tsaya kafin a mika hannunka gabaki ɗaya

Bench Zaune Press Tambayoyin Masu Nuna

Shi beginners za su iya Bench Zaune Press?

Ee, mafari tabbas za su iya yin motsa jiki na zaune a Bench. Duk da haka, yana da mahimmanci don farawa da nauyin da ke da dadi kuma mai iya sarrafawa, mai da hankali kan kamala tsari da fasaha kafin ƙara ƙarin nauyi. Ana kuma ba da shawarar samun mai tabo ko mai horo don kare lafiya, musamman lokacin farawa.

Me ya sa ya wuce ga Bench Zaune Press?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙirji ya fi mayar da hankali ga raguwa.
• Close-Grip Bench Press: A cikin wannan bambance-bambance, ana sanya hannaye kusa da juna akan sandar, wanda ke maida hankali sosai zuwa triceps da tsokar kirji na ciki.
• Dumbbell Bench Press: Ana yin wannan bambancin ta amfani da dumbbells maimakon barbell, wanda ke ba da damar yawan motsin motsi kuma yana buƙatar ƙarin tsokoki don yin ɗagawa.
• Reverse-Grip Bench Press: Wannan bambance-bambancen ya ƙunshi riƙe sandar tare da riƙon hannun hannu, wanda ke kaiwa ƙirji na sama da gaɓoɓin hannu fiye da matsi na benci na gargajiya.

Me suna da abin da ya sanya ɗaukehawa ga Bench Zaune Press?

• Push-ups wani motsa jiki ne mai fa'ida wanda ke cika Bench Seated Press yayin da suke shiga ba kawai ƙirjin ku ba, har ma da kafadu da triceps, waɗanda tsokoki ne na biyu da ake amfani da su a cikin latsawa, don haka haɓaka ƙarfin jikin ku gaba ɗaya.
• Tricep Dips cikakke ne ga aikin motsa jiki na yau da kullun tare da Bench Seated Press saboda suna mai da hankali kan triceps, ƙungiyar tsoka mai mahimmanci da ake amfani da ita a cikin latsawa, yana taimakawa haɓaka ƙarfin ku da kwanciyar hankali.