Dumbbell Reverse Bench Press

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior

Sakonni ga Dumbbell Reverse Bench Press

Dumbbell Reverse Bench Press wani motsa jiki ne na horarwa mai karfi wanda ke da alhakin triceps da tsokoki na biyu kamar kafadu da kirji. Yana da kyau ga waɗanda ke neman haɓaka ƙarfin jiki na sama, musamman a cikin hannuwa, da haɓaka iyawar turawa. Mutane na iya zaɓar wannan motsa jiki yayin da yake ba da izinin motsi mafi girma idan aka kwatanta da latsawa na yau da kullum, wanda zai haifar da haɓakar haɓakar tsoka da inganta motsin haɗin gwiwa.

Yanayinta: tsammanin nuni a nuni Dumbbell Reverse Bench Press

• A hankali kwanta a kan benci, kawo dumbbells zuwa sassan kirjin ku, ku ajiye gwiwar gwiwar ku a kusurwar digiri 90.
• Tura dumbbells sama da nesa daga kirjin ku, mika hannayenku gaba daya amma ba tare da kulle gwiwar gwiwar ku ba, yayin da kuke ci gaba da kiyaye dabino suna fuskantar juna.
• Dakata na daƙiƙa ɗaya a saman motsin, sannan a hankali runtse dumbbells baya zuwa ɓangarorin ƙirjin ku.
• Maimaita wannan motsi don adadin maimaitawar ku da kuke so, tabbatar da kula da sarrafa dumbbells a duk lokacin motsa jiki.

Lajin Don yi Dumbbell Reverse Bench Press

• Motsi Mai Sarrafa: Ka guji kuskuren gama gari na sauke hannunka da sauri ko tura dumbbells sama da sauri. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Rage dumbbells har sai hannayenku sun kasance a kusurwa 90-digiri, sannan ku tura su baya ba tare da kulle gwiwarku ba. Wannan zai taimaka wajen haɓaka haɗin gwiwar tsoka da rage haɗarin rauni.
• Nauyin Da Ya dace: Wani kuskure na yau da kullun shine amfani da dumbbells masu nauyi. Wannan zai iya haifar da mummunan tsari da kuma yiwuwar rauni. Fara da nauyi wanda zaku iya ɗagawa don 10 zuwa 12 reps tare da tsari mai kyau, kuma a hankali ƙara haɓaka yayin da ƙarfin ku ya inganta.
• Numfasawa

Dumbbell Reverse Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Reverse Bench Press?

Ee, masu farawa zasu iya yin aikin Dumbbell Reverse Bench Press, amma yana da mahimmanci a fara da ma'aunin nauyi don guje wa rauni. Wannan motsa jiki shine bambance-bambancen latsawa na al'ada na gargajiya kuma yana kai hari ga tsokoki na sama, ciki har da kirji, kafadu, da triceps. Yana da mahimmanci don koyon daidai tsari da dabara don tabbatar da inganci da aminci. Yana iya zama da amfani ga masu farawa su sami mai koyarwa na sirri ko ƙwararrun masu zuwa motsa jiki su kula da ƙoƙarinsu na farko don tabbatar da tsari mai kyau.

Me ya sa ya wuce ga Dumbbell Reverse Bench Press?

• Latsa dumbbell din latsa: an yi wannan a kan benen benci, wanda ya nanata ƙananan ɓangarorin tsokoki na kirji.
• Dumbbell Bench Press tare da Tsararren Tsari: Wannan bambancin ya haɗa da riƙe dumbbells tare da tsaka tsaki (hannun da ke fuskantar juna), wanda zai iya taimakawa wajen shiga triceps.
• Latsa guda-dumbbell benci: Wannan bambance-bambancen da ya shafi latsa Dumbbell guda a lokaci guda, wanda zai taimaka wajen inganta daidaituwa da karfin gwiwa.
• Kusa-Grip Dumbbell Bench Press: Wannan bambancin ya haɗa da riƙe dumbbells kusa da juna, wanda ke ba da fifiko ga triceps da tsokoki na ciki.

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

• Tricep Dips babban mataimaki ne ga Dumbbell Reverse Bench Press saboda suna kai hari ga triceps, ƙungiyar tsoka ta biyu da ake amfani da ita a cikin juzu'i na baya, ta haka inganta ƙarfin ku gabaɗaya.
• Push-ups wani motsa jiki ne mai fa'ida wanda ya dace da Dumbbell Reverse Bench Press yayin da suke aiki akan rukunin tsoka iri ɗaya - ƙirji, kafadu, da triceps - amma ba tare da buƙatar kowane kayan aiki ba, yana mai da su babban madadin nauyin jiki don haɓaka ƙarfin babba.