Wurin zama Extension Bench

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Triceps Brachii

Sakonni ga Wurin zama Extension Bench

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfafawa wanda ya fi dacewa da triceps, yana taimakawa wajen inganta sautin tsoka da ma'anar. Yana da manufa ga daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jikinsu na sama. Haɗa wannan motsa jiki a cikin ayyukan yau da kullun na iya taimakawa wajen yin ayyukan yau da kullun cikin sauƙi, haɓaka aikin gabaɗaya na jiki, da samun daidaitaccen tsarin motsa jiki mai kyau.

Yanayinta: tsammanin nuni a nuni Wurin zama Extension Bench

• Riƙe dumbbells a tsayin kafada tare da tafin hannunku suna fuskantar gaba, kuma gwiwar hannu sun lanƙwasa a kusurwar digiri 90.
• Sannu a hankali miƙe hannuwanku zuwa saman rufin, tabbatar da kiyaye gwiwar gwiwar ku a tsaye kuma kusa da kan ku.
• Riƙe wannan matsayi na ɗan lokaci, jin tashin hankali a cikin triceps.
• Sa'an nan kuma, sannu a hankali rage dumbbells baya zuwa wurin farawa, tabbatar da kula da sarrafawa a cikin motsi. Maimaita wannan tsari don adadin da ake so na maimaitawa.

Lajin Don yi Wurin zama Extension Bench

• Daidaitaccen Riko: Rike barbell ko dumbbell tare da riko na sama (hannun hannu suna fuskantar ƙasa), kuma hannayenku yakamata su kasance kusan faɗin kafaɗa. Kuskure na yau da kullun shine amfani da riko mai fadi ko kunkuntar, wanda zai iya sanya damuwa mara amfani a wuyan hannu da gwiwar hannu.
• Motsin Sarrafa: Lokacin mika hannunka, yi haka a hankali da sarrafawa. Guji kuskuren gaggawar motsi ko amfani da kuzari don ɗaga nauyi. Wannan na iya haifar da rauni kuma ba zai iya kaiwa ga tsokoki na tricep yadda ya kamata ba.
• Cikakkun Motsi: Tabbatar da tsawaita hannuwanku gabaɗaya a saman motsi sannan ku rage nauyin baya har sai gwiwar gwiwarku sun kusan kusan

Wurin zama Extension Bench Tambayoyin Masu Nuna

Shi beginners za su iya Wurin zama Extension Bench?

Ee, masu farawa za su iya yin motsa jiki na Tsawaita Wuta. Duk da haka, yana da mahimmanci ga masu farawa su fara da ƙananan nauyi kuma su mai da hankali kan tsari mai kyau don guje wa rauni. Ana kuma ba da shawarar samun mai koyarwa ko ƙwararren mutum don jagorantar tsarin da farko.

Me ya sa ya wuce ga Wurin zama Extension Bench?

• Single-unkulla tsawo. A cikin wannan bambance-bambancen, kuna aiwatar da motsa jiki ɗaya a wuri guda, yana ba ku mai da hankali kan kowane ɗan itace daban-daban.
• Mayar da Techp na benci: Wannan bambance-bambancen an yi shi ne akan takaita mai sassauci, wanda ya canza kusurwar motsa jiki da kuma maƙasudin sassa na sassa daban-daban.
• Close-Grip Bench Press: Duk da yake ba tsawo na al'ada ba ne, wannan bambancin ya haɗa da kamawa kusa da barbell yayin latsa benci, wanda zai iya taimakawa wajen ƙaddamar da triceps kai tsaye.
• Leting Stricep tsawo: wanda aka sani da "kwarjinin 'da aka yi yayin kwance a saman benci, sannan ya rage shi zuwa goshi.

Me suna da abin da ya sanya ɗaukehawa ga Wurin zama Extension Bench?

• Kusa-Grip Bench Presses suna haɓaka Ƙwayoyin Zaune ta hanyar shiga ba kawai triceps ba har ma da ƙirji da tsokoki na kafada, don haka inganta ƙarfin jiki gaba ɗaya da kwanciyar hankali wanda ke da mahimmanci don aiwatar da Ƙwararren Bench ɗin.
• Crushers Skull Crushers, kamar Seated Bench Extensions, mayar da hankali kan ware triceps amma tare da tsarin motsi daban-daban, wanda ke taimakawa wajen inganta ƙarfin tsoka da kuma hana daidaitawar tsoka, yana haifar da ci gaba da cigaba a cikin ƙarfi da ci gaban tsoka.