Dumbbell Alternate Bench Press

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Posterior, Triceps Brachii

Sakonni ga Dumbbell Alternate Bench Press

Dumbbell Alternate Bench Press wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga ƙirji, triceps, da kafadu, yana ba da ƙarin aikin motsa jiki na sama fiye da na yau da kullun na benci. Yana da kyau ga mutane a kowane matakin dacewa, daga masu farawa zuwa ci gaba, waɗanda ke neman inganta ƙarfin jikinsu na sama da ma'anar tsoka. Wannan motsa jiki yana da amfani musamman yayin da yake haɓaka tsokoki masu daidaitawa, yana inganta ƙarfin daidaitacce a bangarorin biyu na jiki, kuma yana ba da izinin motsi mafi girma fiye da matsi na barbell, yana haɓaka aikin tsoka da aiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Dumbbell Alternate Bench Press

• Tura dumbbell daya har sai hannunka ya kusa cika sama da kirjin ka, ka ajiye sauran hannunka a kafadarka.
• Sannu a hankali rage girman dumbbell baya zuwa kafadar ku yayin da kuke tura sauran dumbbell sama.
• Ci gaba da wannan tsari na musanya, koyaushe kiyaye nauyi ɗaya a kafaɗa yayin da ɗayan yana ƙarawa.
• Tabbatar kiyaye motsin ku da tsayawa a duk lokacin motsa jiki don guje wa rauni da haɓaka haɗin tsoka.

Lajin Don yi Dumbbell Alternate Bench Press

• Motsi Mai Sarrafa: Rage dumbbell ɗaya zuwa ga ƙirjin ku a hankali, motsi mai sarrafawa yayin riƙe ɗayan hannu madaidaiciya. Gigin hannu na motsi ya kamata ya kasance a kusurwar digiri 90 a kasan motsi. Exhale yayin da kuke tura dumbbell baya zuwa wurin farawa. Maimaita tare da ɗayan hannu. Wannan motsi mai sarrafawa zai taimaka wajen haɓaka aikin tsoka da kuma hana rauni.
• Kiyaye Bakinka Flat: Kuskure na yau da kullun shine sanya baya daga benci yayin motsa jiki, wanda zai iya haifar da rauni na baya. Don guje wa wannan, ajiye bayanku a kwanta a kan benci a duk tsawon lokacin motsa jiki.

Dumbbell Alternate Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Alternate Bench Press?

Ee, masu farawa zasu iya yin aikin Dumbbell Alternate Bench Press. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen masu zuwa motsa jiki don tabbatar da cewa ana yin aikin daidai. Kamar kowane motsa jiki, yana da mahimmanci don dumama sosai kafin farawa kuma a huce daga baya.

Me ya sa ya wuce ga Dumbbell Alternate Bench Press?

• Dumbbell Floor Press: Ana yin wannan bambancin a ƙasa maimakon benci, yana iyakance kewayon motsi da niyya ga triceps da tsokoki na ƙirji da ƙarfi.
• Dumbbell Decline Bench Press: Ana yin wannan sigar akan benci mai raguwa, yana mai da hankali ga ƙananan tsokoki na ƙirji.
• Close-Grip Dumbbell Bench Press: Wannan bambancin ya haɗa da riƙe dumbbells kusa da juna, wanda ke kaiwa triceps da tsokoki na ciki na ciki kai tsaye.
• Single-Arm Dumbbell Bench Press: Wannan sigar ta ƙunshi ɗaga dumbbell ɗaya a lokaci ɗaya, wanda ke haɗa tsokoki na tsakiya kuma yana haɓaka ƙarfin haɗin gwiwa.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Alternate Bench Press?

• Tricep Dips: Tricep Dips yana haɓaka Dumbbell Alternate Bench Press ta hanyar ƙarfafa triceps, ƙungiyar tsoka da ke aiki yayin motsin latsawa na benci, don haka inganta ƙarfin ku gaba ɗaya.
• Push-ups: Push-ups babban motsa jiki ne na jiki wanda ya dace da Dumbbell Alternate Bench Press yayin da suke aiki akan ƙungiyoyin tsoka iri ɗaya - ƙirji, kafadu, da triceps - amma a cikin yanayin motsi daban-daban, wanda ke taimakawa wajen inganta ƙarfin tsoka da kwanciyar hankali. .