Ƙirji Bench Press - Nisa Riko

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

Sakonni ga Ƙirji Bench Press - Nisa Riko

Ƙirji na Ƙirƙirar Ƙirƙirar Ƙirƙirar Ƙirƙirar Ƙirƙirar Ƙwararrun Ƙwararrun Ƙwararrun Ƙarfin Ƙarfin Ƙarfafawa na yau da kullum na horo ne da farko da ke niyya ga tsokoki na pectoral, amma kuma yana shiga triceps da deltoids, yana ba da gudummawa ga ƙarfin jiki gaba ɗaya. Yana da manufa ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi zuwa matakan dacewa daban-daban ta hanyar bambanta nauyi da faɗin riko. Mutane za su so yin wannan motsa jiki don inganta ƙarfin jikinsu na sama, haɓaka ma'anar tsoka, da haɓaka ayyukansu a wasanni da ayyukan yau da kullun waɗanda ke buƙatar motsi.

Yanayinta: tsammanin nuni a nuni Ƙirji Bench Press - Nisa Riko

• Ka kama kararrawa da hannayenka dan fadi fiye da fadin kafada, dabino suna fuskantar kafafun ka.
• Sannu a hankali ƙarar kararrawa zuwa ƙirjin ku, tabbatar da cewa gwiwar hannu suna lanƙwasa a kusurwa 90-digiri kuma wuyan hannu madaidaiciya.
• Matsa maƙarƙashiyar baya sama har sai hannayenku sun cika cikakke, tabbatar da cewa kar ku kulle gwiwar gwiwar ku a saman motsin.
• Maimaita wannan tsari don adadin maimaitawar da kuke so, tabbatar da kiyaye tsari mai kyau a duk lokacin aikin.

Lajin Don yi Ƙirji Bench Press - Nisa Riko

• Matsayin Jiki Da Ya dace: Kwanciya a kan benci tare da dasa ƙafafu a ƙasa. Wannan yana ba da kwanciyar hankali da daidaituwa. Ka guji ɗaga ƙafafu ko duwawu daga benci a lokacin latsawa, saboda hakan na iya haifar da rashin kwanciyar hankali da rauni.
• Motsi Mai Sarrafa: Ka guji jefa sandar cikin sauri da jujjuya shi daga kirjin ka. Wannan kuskure ne na kowa wanda zai iya haifar da mummunan rauni. Maimakon haka, rage sandar zuwa kirjin ku a hankali da sarrafawa, kuma danna shi baya sama ba tare da kulle gwiwar gwiwar ku ba. Wannan yana kiyaye tsokoki a ƙarƙashin tashin hankali akai-akai kuma yana inganta tasirin motsa jiki.
• Fasahar Numfashi: Numfashi

Ƙirji Bench Press - Nisa Riko Tambayoyin Masu Nuna

Shi beginners za su iya Ƙirji Bench Press - Nisa Riko?

Ee, mafari tabbas za su iya yin aikin Chest Bench Press - Grip Width motsa jiki. Koyaya, yakamata su fara da ma'aunin nauyi don tabbatar da cewa suna amfani da tsari daidai kuma don hana rauni. Hakanan yana da fa'ida a sami mai tabo ko mai horo kusa don taimakawa da tabbatar da tsaro. Kamar yadda yake tare da duk motsa jiki, yana da mahimmanci ga masu farawa su ƙara nauyi a hankali yayin da suke haɓaka ƙarfi.

Me ya sa ya wuce ga Ƙirji Bench Press - Nisa Riko?

• Wide Grip Bench Press: A cikin wannan bambance-bambancen, rikon yana da faɗi fiye da faɗin kafaɗa, wanda ke kaiwa ga tsokoki na pectoral na waje kuma yana rage shigar triceps.
• Reverse Grip Bench Press: Wannan ya haɗa da kama kararrawa tare da dabino suna fuskantar ku, wanda zai iya taimakawa ƙirƙira na sama da triceps yadda ya kamata.
• Matsakaicin Riko Bench Press: Wannan riko yana ɗan faɗi kaɗan fiye da faɗin kafaɗa, kuma yana ba da daidaituwa tsakanin ƙirƙira ƙirji da tsokar triceps.
• Mixed Grip Bench Press: Wannan bambance-bambancen ya ƙunshi hannu ɗaya ta yin amfani da riƙon da ya wuce hannu, ɗayan kuma ta amfani da riƙon hannu, wanda zai iya taimakawa wajen gyara rashin daidaituwar tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Ƙirji Bench Press - Nisa Riko?

• Dips: Dips suna cika Ƙirji Bench Press ta hanyar shigar da ƙananan ɓangaren ƙirji da triceps, wanda ke taimakawa wajen ƙarfafawa da toning duk yankin kirji.
• Push-ups: Push-ups babban motsa jiki ne mai dacewa ga Chest Bench Press saboda ba wai kawai suna kaiwa ga tsokoki na kirji ba, har ma suna aiki kafadu da triceps, suna haɓaka ƙarfin jiki na sama gaba ɗaya.