Ƙirji Bench Press - Hannun Hannu

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Wurin roba.

Sakonni ga Ƙirji Bench Press - Hannun Hannu

Ƙirji na Ƙirji - Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa wanda ya fi dacewa da ƙirji, da goshi, da triceps, yana ƙarfafa ƙarfin jiki na sama da ma'anar tsoka. Wannan motsa jiki ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba, suna ba da matakan wahala daban-daban dangane da nauyin da aka yi amfani da su. Mutane da yawa na iya so su yi wannan motsa jiki don inganta aikin su na jiki a wasanni ko ayyukan yau da kullum, inganta matsayi mafi kyau, da kuma cimma mafi kyawun sautin jiki da tsoka.

Yanayinta: tsammanin nuni a nuni Ƙirji Bench Press - Hannun Hannu

• Tsaya ƙafafunka a ƙasa kuma a matse bayanka da ƙarfi a kan benci don kwanciyar hankali, sa'an nan kuma ɗaga barbell ɗin daga rak ɗin kuma ka riƙe shi tsaye a kan ƙirjinka tare da mika hannunka cikakke.
• Sannu a hankali saukar da kararrawa zuwa ƙirjin ku, kiyaye gwiwar gwiwar ku kusa da jikin ku da kuma hannayen gabanku daidai da ƙasa.
• Matsa maƙarƙashiyar baya har zuwa wurin farawa, gabaɗaya gabaɗayan hannunka amma ba kulle gwiwar hannu ba.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Ƙirji Bench Press - Hannun Hannu

• Riko: Rikon ku a kan ƙwanƙwasa yana da mahimmanci don samun nasarar danna benci na ƙirji. Faɗin rikon ya kamata ya zama ɗan faɗi kaɗan fiye da faɗin kafaɗa. Ya kamata hannayen gabanku su kasance a tsaye lokacin da sandar ke cikin matsayi na ƙasa. Ƙunƙarar da ba daidai ba zai iya haifar da motsa jiki mara kyau da kuma raunin da ya faru.
• Rage Bar Daidai: Kuskuren gama gari ɗaya da mutane ke yi shine rage sandar da sauri ko a'a zuwa daidai. Ya kamata ka runtse sandar zuwa tsakiyar kirjinka, ba zuwa wuyanka ko cikinka ba. Ya kamata a rage ragewa a hankali kuma a sarrafa, ba da sauri da jer

Ƙirji Bench Press - Hannun Hannu Tambayoyin Masu Nuna

Shi beginners za su iya Ƙirji Bench Press - Hannun Hannu?

Ee, mafari tabbas za su iya yin aikin Kirji na Bench - motsa jiki na gaba. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan sigar da ta dace don hana rauni. Hakanan yana da kyau a sami mai koyarwa na sirri ko gogaggen mai zuwa motsa jiki ya kula da yunƙurin farko na tabbatar da ingantacciyar dabara. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Ƙirji Bench Press - Hannun Hannu?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙirji ya fi mayar da hankali ga ƙananan tsokoki. Ana yin shi akan benci mai raguwa tare da hannaye suna tura nauyi zuwa sama.
• Close-Grip Bench Press - Wannan bambancin yana hari triceps da tsokoki na kirji na ciki. Hannun hannayen an sanya su kusa tare a kan maƙarƙashiya yayin latsawa.
• Dumbbell Bench Press - Wannan bambancin zai iya taimakawa tare da rashin daidaituwa na tsoka kuma yana ba da mafi girman kewayon motsi. Ana yin aikin motsa jiki tare da dumbbells a kowane hannu da goshin gaba suna tura ma'aunin nauyi sama.
• Reverse-Grip Bench Press - Wannan sigar tana hari ga kirji na sama da triceps. Ana yin shi tare da dabino suna fuskantarka, kuma hannaye suna tura nauyin zuwa sama.

Me suna da abin da ya sanya ɗaukehawa ga Ƙirji Bench Press - Hannun Hannu?

• Dumbbell Flyes na iya zama kyakkyawan ƙari ga aikinku na yau da kullum yayin da suke ƙaddamar da tsokoki na ƙirji daga wani kusurwa daban-daban, suna ba da ƙarin aikin motsa jiki da kuma taimakawa wajen inganta tasirin Chest Bench Press - Forearms ta hanyar ƙara ƙarfin tsoka da kewayon motsi.
• Tricep Dips wani motsa jiki ne mai alaƙa wanda zai iya haɓaka Ƙirjin ku na Bench Press - motsa jiki na gaba. Suna mayar da hankali da farko a kan triceps amma kuma suna shiga kirji da kafadu, suna taimakawa wajen ƙarfafa ƙarfi da kwanciyar hankali a cikin waɗannan yankunan wanda zai iya inganta aikin ku da sakamakon lokacin yin aikin benci.