Kwangilar Bench Press

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Triceps Brachii

Sakonni ga Kwangilar Bench Press

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙarfin Ƙarfafawa wanda ya fi mayar da hankali ga babban ɓangaren tsokar ƙirji, yayin da kuma ya haɗa da kafadu da triceps. Ya dace da duk wanda ke neman haɓaka ƙarfin jiki na sama da inganta ma'anar tsoka, musamman a yankin ƙirji. Mutane da yawa na iya zaɓar wannan motsa jiki yayin da yake ba da ingantaccen motsa jiki na jiki na sama, yana haɓaka mafi kyawun matsayi, kuma yana taimakawa wajen aiwatar da ayyukan yau da kullun yadda ya kamata.

Yanayinta: tsammanin nuni a nuni Kwangilar Bench Press

• Zauna a kan benci tare da shimfiɗa ƙafafu a ƙasa kuma ka kama sandar tare da hannayenka dan faɗi fiye da fadin kafada, dabino suna fuskantarka daga gare ku.
• Ɗaga sandar daga ragon kuma ka riƙe shi tsaye a kan ƙirjinka tare da mika hannayenka cikakke, wannan shine wurin farawa.
• Sannu a hankali saukar da sandar ƙasa zuwa ƙirjin ku ta hanyar sarrafawa, tabbatar da kiyaye gwiwar gwiwar ku a kusurwar digiri 90 yayin da mashaya ta sauko.
• Matsa sandar baya zuwa wurin farawa, gabaɗaya gabaɗayan hannunka amma ba kulle gwiwar gwiwar hannu ba, kuma maimaita motsi don adadin maimaitawar da kuke so.

Lajin Don yi Kwangilar Bench Press

• Riko da Daidaita gwiwar gwiwar hannu: Ka kama kararrawa da hannayenka dan fadi fiye da fadin kafada. Ya kamata wuyan hannu su kasance kai tsaye sama da gwiwar hannu lokacin da sandar ke a matakin ƙirji. Ka guji fizgar gwiwar gwiwarka zuwa gefe, wanda zai iya haifar da raunin kafada. Madadin haka, kiyaye gwiwar gwiwar ku a kusurwa 45-digiri zuwa jikin ku.
• Motsi Mai Sarrafa: Rage kararrawa zuwa kirjin ku a hankali, sarrafawa, sannan tura shi baya sama ba tare da kulle gwiwar gwiwar ku a sama ba. Ka guji tayar da sandar daga ƙirjinka ko yin amfani da kwatangwalo don ɗaga nauyi sama, saboda waɗannan na iya haifar da rauni da ragewa.

Kwangilar Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Kwangilar Bench Press?

Ee, masu farawa zasu iya yin motsa jiki na Incline Bench Press. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana iya zama da fa'ida a sami mai koyarwa na sirri ko gogaggen ɗan wasan motsa jiki ya kula da ƴan zama na farko don tabbatar da dabarar daidai. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi ya inganta.

Me ya sa ya wuce ga Kwangilar Bench Press?

• Reverse-Grip Incline Bench Press: A cikin wannan bambance-bambancen, zaku kama katako tare da tafin hannunku suna fuskantar ku, kuna niyya ga ƙirji na sama da tsokoki na kafada daban-daban.
• Smith Machine Incline Bench Press: Ana yin wannan bambancin akan injin Smith, wanda ke jagorantar hanyar barbell, yana samar da ƙarin kwanciyar hankali da aminci.
• Faɗin-Grip Incline Bench Press: A cikin wannan bambance-bambancen, kuna riƙe barbell mafi faɗi fiye da faɗin kafada, yana mai da hankali ga sassan waje na tsokoki na pectoral.
• Close-Grip Incline Bench Press: Wannan sigar tana buƙatar kama kusa fiye da faɗin kafada baya ga barbell, mai da hankali kan triceps da tsokar ƙirji na ciki.

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

• Push-ups: A matsayin motsa jiki na nauyin jiki, tura-ups suna aiki akan tsokoki iri ɗaya kamar latsawa na benci - pectorals da triceps - amma kuma suna shiga cikin ainihin, inganta ƙarfin jiki gaba ɗaya da juriya wanda zai iya inganta aiki a cikin maɗaurin benci.
• Tricep Dips: Wannan motsa jiki na musamman yana kai hari ga triceps, ƙungiyar tsoka ta biyu da aka yi amfani da ita a cikin latsawa na benci, don haka inganta ƙarfin da jimiri na waɗannan tsokoki don tallafawa ɗagawa masu nauyi a cikin benci.