Dumbbell ya ƙi 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 ya ƙi Bench Press

Dumbbell Decline Bench Press wani motsa jiki ne mai ƙarfi wanda ke da alhakin ƙananan tsokoki na kirji, da triceps da kafadu. Wannan darasi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba da ke neman haɓaka ayyukan ƙirji da haɓaka ƙirar tsoka. Ta hanyar haɗa Dumbbell Decline Bench Press a cikin ayyukan yau da kullun, daidaikun mutane na iya haɓaka ƙarfin su na sama gaba ɗaya, haɓaka ma'anar tsoka, da haɓaka aikin su.

Yanayinta: tsammanin nuni a nuni Dumbbell ya ƙi Bench Press

• Tare da tafin hannunku suna fuskantar ƙafafunku, riƙe dumbbells a faɗin kafada baya kuma ku shimfiɗa hannuwanku gaba ɗaya sama da ƙirjin ku.
• Sannu a hankali rage dumbbells a cikin tsari mai sarrafawa zuwa sassan kirjin ku, tabbatar da gwiwar gwiwar ku suna a kusurwa 90-digiri.
• Matsa dumbbells baya zuwa wurin farawa, cika hannuwanku da kwangilar tsokoki na kirji.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, tabbatar da kula da dumbbells a duk lokacin motsa jiki.

Lajin Don yi Dumbbell ya ƙi Bench Press

• Rike da kyau: Riƙe dumbbells tare da cikakken riko (yatsan yatsan da aka nannade a hannun) kuma ba riko na ƙarya ba (yatsa da yatsunsu a gefe ɗaya). Ya kamata a sanya dumbbells a gefen kirjin ku tare da dabino suna fuskantar ƙafafunku. Wannan riko yana ba da damar ingantaccen sarrafa dumbbells kuma yana rage haɗarin faduwa.
• Motsi Mai Sarrafa: Guji motsi da sauri. Rage dumbbells a hankali zuwa ɓangarorin ƙirjin ku, sannan tura su baya cikin tsari mai sarrafawa. Yayin da kuke tafiya a hankali, yawancin ku shigar da tsokoki, kuma mafi tasiri aikin yana zama.
• Fasahar Numfashi: Yana da mahimmanci a yi numfashi daidai yayin wannan motsa jiki. A ciki

Dumbbell ya ƙi Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell ya ƙi Bench Press?

Ee, masu farawa zasu iya yin aikin Dumbbell Decline Bench Press. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Kamar yadda yake tare da kowane motsa jiki, yana da kyau a sami mai koyarwa ko gogaggen mutum ya fara nuna aikin. Wannan zai iya taimakawa wajen tabbatar da cewa ana yin motsa jiki daidai. Yayin da ƙarfi da kwanciyar hankali tare da motsa jiki ya karu, ana iya ƙara nauyi a hankali.

Me ya sa ya wuce ga Dumbbell ya ƙi Bench Press?

• Flat Dumbbell Bench Press: Wannan bambance-bambancen na yau da kullun yana kaiwa ga tsokoki na kirji na tsakiya, tare da mai motsa jiki yana kwance a kan benci.
• Dumbbell Bench Press tare da Tsarkakkun Riko: Wannan bambancin ya haɗa da riƙe dumbbells tare da dabino suna fuskantar juna, wanda ke haɗa nau'in ƙwayar tsoka daban-daban a cikin kirji da triceps.
• Single-Arm Dumbbell Bench Press: Wannan motsa jiki na bai-daya yana aiki gefe ɗaya na jikin ku a lokaci guda, yana haɓaka rashin daidaituwar tsoka da ƙara kunnawa.
• Dumbbell Floor Press: Ana yin wannan bambancin yana kwance a ƙasa maimakon benci, yana rage kewayon motsi da sanya ƙarin fifiko akan triceps da kafadu.

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

• Tricep Dips: Tricep dips ya dace da Dumbbell Decline Bench Press ta hanyar ƙaddamar da triceps, ƙungiyar tsoka ta biyu da ake amfani da ita a cikin matsi na benci, wanda zai iya taimakawa wajen inganta ƙarfin gabaɗaya da aiki a cikin latsawar benci.
• Push-ups: Push-ups babban motsa jiki ne na jiki wanda zai iya dacewa da Dumbbell Decline Bench Press saboda suna aiki da ƙungiyoyin tsoka iri ɗaya - ƙirji, kafadu, da triceps - amma daga kusurwa daban-daban, suna ba da ƙarin aikin motsa jiki.