Latsa Rufe Bench Press

• Sakonnin ƙafa: Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Wurin roba.

Sakonni ga Latsa Rufe Bench Press

Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa wanda ya fi dacewa da triceps da kirji na sama, yayin da yake haɗa kafadu da baya. Ya dace da masu sha'awar motsa jiki a duk matakan, daga masu farawa zuwa 'yan wasa masu tasowa, suna neman inganta ƙarfin jiki na sama da ma'anar tsoka. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na iya haɓaka ƙarfin tura ku, haɓaka aikin buga aikin ku na benci, da ba da gudummawa ga ingantaccen tsarin jiki.

Yanayinta: tsammanin nuni a nuni Latsa Rufe Bench Press

• Zauna a kan benci tare da ƙafafu da ƙarfi a ƙasa kuma ka kama sandar tare da kamawa kusa, hannaye kusa da faɗin kafada.
• Cire kararrawar kuma ku rage shi a hankali zuwa kirjin ku, ku ajiye gwiwar gwiwar ku kusa da jikin ku don jaddada triceps.
• Da zarar barbell ta taɓa ƙirjinka, tura shi baya har sai hannayenka sun cika cikakke, mai da hankali kan yin amfani da triceps don yin motsi.
• Maimaita wannan tsari don adadin maimaitawar da kuke so, sannan a hankali sake murza karar kararrawa.

Lajin Don yi Latsa Rufe Bench Press

• Riko Nisa: Rikon naku yakamata ya zama kunkuntar fiye da fadin kafada, amma ba kusa ba har yana sanya damuwa mara kyau a wuyan hannu. Rikon ya kamata ya kasance mai ƙarfi da kwanciyar hankali. Kuskure na gama gari shine kama sandar da kyau wanda zai iya haifar da rauni a wuyan hannu ko rauni.
• Motsi Mai Sarrafa: Ya kamata a sarrafa motsi kuma a tsaye. Rage sandar zuwa kirjin ku a hankali, dan dakata kadan, sannan tura sandar baya sama. Guji kuskuren gama gari na sauke sandar sauri ko yin amfani da motsin motsa jiki, saboda wannan na iya haifar da rauni kuma baya yin aiki yadda yakamata.
• Cikakkun Motsi: Tabbatar yin aikin motsa jiki ta hanyar cikakken kewayon motsi. Rage sandar har zuwa kirjin ku

Latsa Rufe Bench Press Tambayoyin Masu Nuna

Shi beginners za su iya Latsa Rufe Bench Press?

Ee, masu farawa zasu iya yin motsa jiki Close Grip Bench Press. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan yana da fa'ida a sami mai horar da kansa ko gogaggen mutum da farko ya fara nuna motsa jiki don tabbatar da fahimtar dabarar da ta dace. Kamar kowane motsa jiki, a hankali ƙara nauyi yayin da ƙarfin ku ya inganta.

Me ya sa ya wuce ga Latsa Rufe Bench Press?

• Flat Close Grip Bench Press wani bambanci ne wanda ke mayar da hankali kan tsakiyar ɓangaren kirji da triceps, yana ba da daidaiton motsa jiki.
• Ƙunƙasa Close Grip Dumbbell Bench Press shine bambancin da ke amfani da dumbbells maimakon barbell, wanda zai iya taimakawa wajen inganta daidaito da daidaitawa.
• The Close Grip Bench Press tare da Resistance Makada wani bambance-bambance ne wanda ke ƙara ƙarin matakin wahala kuma yana haɗa tsokoki cikin duka motsi.
• The Smith Machine Incline Close Grip Bench Press shine bambancin da ke amfani da na'ura na Smith, wanda zai iya samar da ƙarin kwanciyar hankali kuma ya ba ka damar mai da hankali kan ƙwayar tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Latsa Rufe Bench Press?

• Motsa jiki na turawa wani babban madaidaici ne ga Ƙarfafa Close Grip Bench Press kamar yadda yake aiki ba kawai ƙirji da triceps ba, amma kuma yana haɗar da tsokoki da kafada, yana haɓaka ƙarfin jiki gaba ɗaya.
• The Overhead Tricep Extension motsa jiki na iya ba da gudummawar Close Grip Bench Press yayin da yake keɓancewa da kai hari ga triceps, waɗanda su ne ƙungiyar tsoka da ake amfani da su a cikin latsawar benci, don haka haɓaka aikin aikin jarida gabaɗaya.