Dumbbell Bench Press Yana ɗaya daga cikin mafi kyawun motsa jiki na Jiki da Zaku iya Yi

Wadatacce

• Dumbbell Bench Fa'idodi da Bambance-bambance
• Yadda ake yin Dumbbell Bench Press
• Bita don

Duk da yake ana iya sanin matsi na benci a matsayin babban motsa jiki na motsa jiki da kuma motsa jiki na musamman na jiki, ya fi haka: "Matsalolin benci, yayin da ake ba da fifiko ga takamaiman ƙungiyoyin tsoka, motsi ne na jiki," in ji Lisa. Niren, babban malami don gudanar da Studio app.

Gidan jarida na dumbbell (wanda aka nuna anan daga mai koyar da NYC Rachel Mariotti) na iya taimaka muku haɓaka ƙarfi gabaɗaya don yin shirye-shiryen wasu motsa jiki (hi, turawa) da sa ku ji kamar babban mai ƙarfi, ko kuna yin shi da barbell, dumbbells, ko...abokin motsa jiki.

Dumbbell Bench Fa'idodi da Bambance-bambance

Niren ya ce "Gidan benci yana amfani da kafadun ku, triceps, yatsun hannu, lats, pecs, tarkuna, rhomboids, da kusan kowane tsoka a jikin ku," in ji Niren. "Duk da haka, jaridar benci ba ta yi ba kawai yi amfani da ƙirjinka ko na sama. Lokacin da kuke benci da kyau, kuna amfani da ƙananan baya, kwatangwalo, da ƙafafu don daidaita jikinku duka, ƙirƙirar tushe mai ƙarfi, da samar da tuƙi daga ƙasa. "

Wannan daidai ne: Ba a yarda da ƙafar noodle ba. Yakamata ku shiga quads da glutes don daɗaɗa ƙafafunku cikin ƙasa, ƙari da mahimmancin ku don kiyaye lafiyar ku da tsari akan ma'ana.

Yin latsa benci tare da dumbbells yana ƙara ƙarin fa'ida: "Saboda wannan bambancin yana buƙatar ƙarin kwanciyar hankali a cikin kafada, zai taimaka ƙarfafa ƙananan tsokoki a cikin kafada fiye da lokacin da kake amfani da barbell," in ji Heidi Jones, wanda ya kafa SquadWod. da mai horar da Fortë.

Matsi na benci zai iya taimaka muku haɓaka ƙarfi don turawa, amma kuma kuna iya yin turawar jiki don shirya tsokoki don latsa benci. Idan duka biyun suna da ƙalubale sosai, koma baya zuwa tura-rubucen da ba a saba da su ba: Fara cikin babban matsayi kuma ƙasa da jikin ku a hankali kamar yadda zai yiwu zuwa bene. Matsalolin kafada? "Madaidaicin digiri na 45 ko tsaka tsaki (karanta: dabino da ke fuskantar ciki) za su yi niyya ga tsokoki na kirji kadan daban-daban kuma zai ba da damar wadanda ke da matsalolin kafada su zama mafi kyawun benci," in ji Jones.

Idan kuna makaranta ɗigon benci na dumbbell, ɗaga hankulanku ta hanyar yin shi tare da barbell maimakon, yin benci mai kusanci, benci mai sauri, ko bugun benci, in ji Niren. (Kawai tabbatar cewa kuna amfani da tabo ko kujeru lafiya idan kun fara daɗa nauyi.)

Yadda ake yin Dumbbell Bench Press

A. Zauna a kan benci tare da dumbbell mai matsakaicin nauyi a kowane hannu, yana hutawa akan cinyoyinsa.

B. Matse gwiwar hannu da ƙarfi zuwa haƙarƙari, da sannu a hankali rage gangar jikin ƙasa a kan benci don kwanciya, riƙe dumbbells a gaban kafadu. Buɗe gwiwar hannu zuwa tarnaƙi don haka triceps sun kasance daidai da gaɓoɓin jiki, suna riƙe dumbbells da ɗan fadi fiye da faɗin kafada tare da tafukan hannu suna fuskantar ƙafa. Latsa ƙafafu a kwance cikin ƙasa kuma haɗa ainihin don farawa.

C. Exhale da danna dumbbells nesa da ƙirji, daidaita hannaye don haka dumbbells suna saman kafadu kai tsaye.

D. Inhale don rage dumbbells sannu a hankali zuwa farkon farawa, dakatarwa lokacin da dumbbells suna sama da tsayin kafada.

Yi 10 zuwa 12 reps. Gwada saiti 3.

Dumbbell Bench Danna Form Tips

• Daga ƙasan matsayi, matse ruwan kafadar ku tare kamar kuna tsunkule fensir a tsakanin su. Wannan zai danna lats ɗin ku a cikin benci.
• Haɗu da ƙyallen ku da ƙwanƙwasawa don matsa ƙafafunku cikin ƙasa a duk lokacin. Shins yakamata ya kasance daidai da bene.
• Tabbatar motsa dumbbells kai tsaye sama da ƙasa a layi tare da tsakiyar kirjin ku.

Bita don