Dabino A Ƙaƙwalwar Bench Press

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Sakonni ga Dabino A Ƙaƙwalwar Bench Press

The dabino In Incline Bench Press motsa jiki ne mai ƙarfi wanda ke kaiwa ga ƙirji na sama da triceps, yayin da kuma haɗa kafadu. Ya dace da daidaikun mutane a duk matakan motsa jiki waɗanda ke neman haɓaka ƙarfin jiki na sama, ƙwayar tsoka, da yanayin jiki gabaɗaya. Mutane na iya zaɓar wannan motsa jiki don tasirinsa wajen haɓaka ma'anar tsoka da haɓaka mafi kyawun matsayi, da kuma ikonsa na samar da mafi ƙalubalanci bambancin ga labarun gargajiya na gargajiya.

Yanayinta: tsammanin nuni a nuni Dabino A Ƙaƙwalwar Bench Press

• Zauna a kan benci tare da shimfiɗa ƙafafu a ƙasa kuma ka riƙe barbell tare da tafin hannunka suna fuskantarka, tabbatar da cewa hannayenka suna da fadin kafada.
• Ɗaga sandar daga ragon kuma ka riƙe shi kai tsaye sama da ƙirjinka tare da mika hannunka gabaɗaya, wannan shine wurin farawa.
• Sannu a hankali ƙarar kararrawa zuwa kirjin ku yayin da kuke ajiye gwiwar gwiwar ku kusa da jikinku, dakata na ɗan lokaci lokacin da barbell ɗin ya yi nisa da ƙirjin ku.
• Matsa maƙarƙashiyar baya zuwa wurin farawa yayin fitar da numfashi, tsawaita hannuwanku gaba ɗaya amma ba kulle gwiwar gwiwar ku ba. Maimaita aikin don adadin da ake so na maimaitawa.

Lajin Don yi Dabino A Ƙaƙwalwar Bench Press

• Rike: Rike dumbbells tare da riko tsaka-tsaki (hannun hannu suna fuskantar juna). Wannan ƙwanƙwasa yana ba da damar ƙara yawan motsin motsi da ƙananan damuwa a kan kafadu idan aka kwatanta da riko na gargajiya. Ka guji kama dumbbells sosai saboda hakan na iya haifar da damuwa a wuyan hannu.
• Haɗin gwiwar gwiwar hannu: Lokacin da kuka saukar da dumbbells, tabbatar da gwiwar gwiwar ku suna ɗan ƙasa da kafadu. Wannan jeri yana taimakawa wajen shiga tsokar ƙirji yadda ya kamata. Kuskure na yau da kullun shine ƙyale ƙwanƙwasa su tashi zuwa ɓangarorin, wanda zai iya haifar da raunin kafada.
• Motsi mai sarrafawa: Rage dumbbells a hankali kuma a cikin tsari mai sarrafawa,

Dabino A Ƙaƙwalwar Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Dabino A Ƙaƙwalwar Bench Press?

Ee, tabbas masu farawa za su iya yin aikin dabino In Incline Bench Press. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai horar da kai ko gogaggen mai zuwa motsa jiki ya kula da aikin da farko don tabbatar da an yi shi daidai. Kamar kowane sabon motsa jiki, masu farawa yakamata su fara jinkiri kuma su ƙara ƙarfi da nauyi a hankali.

Me ya sa ya wuce ga Dabino A Ƙaƙwalwar Bench Press?

• Close-Grip Incline Bench Press: Ta hanyar ƙunshe rikon ku a kan barbell, za ku iya ƙaddamar da triceps da tsokoki na ƙirji na ciki yadda ya kamata.
• 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 Ƙarfafa na iya ƙara ƙarfin motsa jiki, musamman a saman dagawa.
• Reverse Grip Incline Bench Press: Rike ƙwanƙwasa tare da tafin hannunku suna fuskantar ku na iya taimakawa wajen haɗa zaruruwan tsoka daban-daban a cikin ƙirjinku da hannuwanku.
• Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na iya zama babban madadin nauyin jiki don ƙaddamar da ƙungiyoyin tsoka iri ɗaya.

Me suna da abin da ya sanya ɗaukehawa ga Dabino A Ƙaƙwalwar Bench Press?

• Push-ups: Push-ups wani motsa jiki ne mai nauyin jiki wanda ya dace da dabino In Incline Bench Press kamar yadda dukansu biyu suka fi mayar da hankali ga tsokoki na pectoral da triceps, suna samar da daidaito tsakanin ƙarfin horo da jimiri.
• Latsa Sama: Latsa saman yana cika dabino A Incline Bench Press ta hanyar yin niyya ga deltoids da triceps, tsokoki kuma suna shiga cikin latsa benci, amma daga wani kusurwa daban kuma tare da mai da hankali kan kafadu, haɓaka daidaitaccen ƙarfin sama.