Dumbbell ya ƙi Bench Press
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dumbbell ya ƙi Bench Press
Dumbbell Decline Bench Press wani motsa jiki ne mai ƙarfi wanda ke da alhakin ƙananan tsokoki na pectoral, yayin da yake shiga triceps da kafadu. Wannan darasi ya dace da masu farawa da masu zuwa gym-goers da nufin haɓaka ma'anar ƙirjin su da ƙarfin jiki na sama gaba ɗaya. Mutane da yawa na iya fi son wannan motsa jiki yayin da yake samar da motsi mai fadi fiye da na'urar benci na gargajiya, wanda zai iya haifar da ingantaccen ci gaban tsoka da samun ƙarfi.
Yanayinta: tsammanin nuni a nuni Dumbbell ya ƙi Bench Press
- Riƙe dumbbell a kowane hannu kuma ku kwanta a kan benci tare da manne ƙafafu a ƙarƙashin sandunan ƙafar ƙafa, ku ajiye baya da kafadu da ƙarfi a kan benci.
- Fara tare da shimfiɗa hannuwanku gabaɗaya sama da ƙirjin ku, tafukan suna fuskantar juna, da dumbbells suna ɗan taɓa juna.
- Sannu a hankali rage dumbbells ƙasa a cikin tsari mai sarrafawa zuwa sassan kirjin ku, tabbatar da cewa gwiwar hannu suna a kusurwa 90-digiri.
- Matsa dumbbells baya zuwa wurin farawa, cikakken mika hannunka amma ba kulle gwiwar hannu ba, kuma maimaita tsari don adadin maimaitawar da kuke so.
Lajin Don yi Dumbbell ya ƙi Bench Press
- Daidaitaccen Riko: Rike dumbbells tare da riko tsaka tsaki (hannun hannu suna fuskantar juna) ko ɗimbin kama (hannun suna fuskantar nesa da ku). Ya kamata wuyan hannu ya zama madaidaiciya kuma ya daidaita tare da hannayen ku. Lankwasa wuyan hannu na iya haifar da rauni ko rauni.
- Motsi Mai Sarrafa: Guji kuskuren gama gari na sauke nauyin da sauri da kuma tayar da su baya. Madadin haka, runtse dumbbells a hankali, sarrafawa sannan kuma tura su baya da ƙarfi. Wannan ba kawai yana ƙara tashin hankali ba amma yana rage haɗarin rauni.
- Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar da amfani da cikakken kewayon motsi. Rage dumbbells har sai sun yi daidai da kirjin ku, sannan ku tura su sama har sai
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. Hakanan yana da fa'ida a sami mai tabo ko mai horarwa, musamman ga masu farawa, don tabbatar da tsaro. Bugu da ƙari, koyon fasaha daidai yana da mahimmanci kafin ƙara nauyi mai nauyi.
Me ya sa ya wuce ga Dumbbell ya ƙi Bench Press?
- Dumbbell Incline Bench Press: A cikin wannan bambancin, an saita benci a karkata, wanda da farko yana mai da hankali kan tsokoki na kirji da kafadu.
- Close-Grip Dumbbell Bench Press: Anan, kuna riƙe dumbbells tare da kamawa kusa, wanda ke matsawa hankalin triceps ɗinku da ɓangaren ciki na ƙirjin ku.
- Dumbbell Bench Press tare da Tsarkake Riko: A cikin wannan sigar, kuna riƙe dumbbells tare da dabino suna fuskantar juna, wanda zai iya rage damuwa a kan kafadu kuma ƙara haɓaka triceps.
- Single-Arm Dumbbell Bench Press: Wannan bambancin ya haɗa da danna dumbbell ɗaya a lokaci ɗaya, wanda ke ɗaukar ainihin ku saboda buƙatar kiyaye daidaito.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell ya ƙi Bench Press?
- Dumbbell Flyes: Dumbbell Flyes suna aiki da tsokoki na kirji daga wani kusurwa daban-daban, suna inganta ma'auni na tsoka da daidaituwa, suna haɓaka ƙungiyoyin tsoka da Dumbbell Decline Bench Press ya yi niyya.
- Push-ups: Push-ups shine motsa jiki mai nauyin jiki wanda ke aiki iri ɗaya kamar yadda Dumbbell Decline Bench Press, amma kuma ya ƙunshi ainihin jiki da ƙananan jiki, yana mai da shi babban motsa jiki na gaba don ƙarfin gabaɗaya da kwandishan.
Karin kalmar raɓuwa ga Dumbbell ya ƙi Bench Press
- Dumbbell Ƙarfafa Ƙirjin Ƙirji
- Ƙarƙashin Latsawa na Bench tare da Dumbbells
- Motsa jiki ta amfani da Dumbbells
- Ƙarƙashin Dumbbell Press don Pectorals
- Ƙarfafa Horarwa ga Ƙirji
- Ƙarƙashin Ƙirji na Ƙirji tare da Dumbbells
- Dumbbell ya ƙi Technique Bench Press Technique
- Fitness na yau da kullun da ke nuna Ƙarfafa Dumbbell Press
- Atisayen Kirjin Gym na Gida
- Motsa jiki na Dumbbell don Ci gaban tsokar ƙirji