Dumbbell Bench Press

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

Sakonni ga Dumbbell Bench Press

The Dumbbell Bench Press wani nau'i ne na horarwa mai ƙarfi wanda ke nufin ƙirji, kafadu, da triceps, yana mai da shi manufa ga waɗanda ke neman gina ƙarfin jiki na sama da inganta ma'anar tsoka. Ya dace da kowa daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba saboda wahalar daidaitacce dangane da nauyin dumbbells da aka yi amfani da su. Kowane mutum na iya zaɓar wannan motsa jiki yayin da yake haɓaka ma'auni na tsoka da ƙima, yayin da kowane hannu yana aiki da kansa, yana rage haɗarin rashin daidaituwar tsoka.

Yanayinta: tsammanin nuni a nuni Dumbbell Bench Press

• Ku kwanta a kan benci, ku ajiye dumbbells kusa da kirjin ku, kuma ku dasa ƙafafunku a ƙasa don kwanciyar hankali.
• Tura dumbbells sama da nesa daga ƙirjin ku, shimfiɗa hannuwanku gabaɗaya amma ba kulle gwiwar gwiwar ku ba.
• Dakata na ɗan lokaci a saman, sannan a hankali rage dumbbells baya zuwa wurin farawa kusa da kirjin ku.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Dumbbell Bench Press

• Motsi Mai Sarrafa: Kuskure ɗaya na gama gari shine gaggawar motsi. Yana da mahimmanci a runtse dumbbells a hankali, sarrafawa, sannan tura su baya ba tare da kulle gwiwar gwiwar ku ba. Wannan motsi mai sarrafawa yana taimakawa wajen shiga daidaitattun tsokoki da kuma guje wa rauni.
• Kiyaye Hannun Hannun Hannun Hannun Hannun Hannun Hannun Hannun Hannun Hannun Hannun Madaidaici da Tsayuwa a duk lokacin aikin. Lankwasa wuyan hannu na iya haifar da rauni ko rauni. Ya kamata a sanya dumbbells kamar yadda suke kai tsaye a kan wuyan hannu, ba sa su tanƙwara ko karkatarwa.
• Kada ku taɓa Dumbbells a saman: Wasu mutane suna da halin taɓa bebe

Dumbbell Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Bench Press?

Ee, tabbas masu farawa za su iya yin aikin Dumbbell Bench Press. Wannan motsa jiki yana da kyau don ginawa da ƙarfafa tsokoki na kirji. Koyaya, yana da mahimmanci ga masu farawa su fara da ma'aunin nauyi kuma su mai da hankali kan tsari daidai don guje wa rauni. Yayin da ƙarfi da amincewa ke ƙaruwa, ana iya ƙara nauyi a hankali. Kamar kowane motsa jiki, yana da kyau koyaushe a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horarwa don tabbatar da an yi aikin daidai.

Me ya sa ya wuce ga Dumbbell Bench Press?

• Rage Dumbbell Bench Press: Ana yin wannan sigar akan benci mai raguwa, yana mai da hankali kan ƙananan tsokoki na ƙirji.
• Rikicin Neutral Dumbbell Bench Press: A nan, kuna riƙe dumbbells tare da dabino suna fuskantar juna, wanda zai iya rage nauyin kafada da kuma ƙaddamar da tsokoki na kirji daga wani kusurwa daban.
• Latsa da dumbbell benci: Ana iya yin wannan motsa jiki ta dumbbell guda a lokaci guda, wanda zai iya taimakawa inganta daidaituwa da keran kowane gefen kirjin ka.
• Dumbbell Floor Press: Ana yin wannan bambancin ta hanyar kwanciya a ƙasa maimakon benci, wanda zai iya iyakance kewayon motsi kuma ya fi mai da hankali kan triceps da manyan pecs.

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

• Danshi dumbbell coupses na iya kammala cents na dumbbell ta hanyar shirya tsokoki na sama da gaban kafadu, yana ba da daidaito, ci gaban kirji.
• Tricep Dips kuma na iya cika Dumbbell Bench Presses yayin da suke mai da hankali kan triceps da kafadu, waɗanda sune tsokoki na biyu da ake amfani da su a cikin latsa benci, don haka inganta aikin ku na benci ta hanyar ƙarfafa waɗannan tsokoki masu goyan baya.