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Anasayfa / Egzersiz / Flat Bench Press Hareketi Nasıl Yapılır ?

Flat Bench Press Hareketi Nasıl Yapılır ?

Flat Bench Press Hareketi

 

Flat Bench Press Hareketi diğer kas çalıştırma hareketlerine göre daha tehlikeli ve daha çok konsantrasyon isteyen bir hareket türüdür. Bu nedenden dolayı da iyi odaklanamaması durumunda çok büyük sakatlıklar meydana gelebilir. Gelin şimdi bu hareket grubunu detaylı inceleyelim.

 

Flat Bench Press Hareketi Hangi Kasları Çalıştırır ?

 

Flat Bench Press Hareketi sizlerin ana kas grubu olarak göğsünüzü çalıştırır. İkincil kas olarak da boyun ve kol kaslarına yardımcı olmakla beraber kanat ve sırt kasları için de ufak da olsa katkısı vardır.

 

flat-barbell-bench-press-Flat Bench Press Hareketi Nasıl Yapılır Flat Bench Press Hareketi flat-barbell-bench-press flat barbell bench press

 

Flat Bench Press Hareketi Nasıl Yapılır ?

 

Tıpkı bench press mantığı ile düzenlenir. Flat Bench Press Hareketi uygulanırken hareketin amacı düz bir şekilde sehpaya yatmak, sonra da ağırlığı boyun hizasına doğru indirirken, kafanızı bench halterine doğru kaldırmaktır. Tekrar kaldırıp, aynı bölgeye indirme ile beraber 1 hareket tamamlanır. Toplam da ise sabit ağırlık ile çalışıyorsanız 10 tekrar * set, ağırlık yükselterek çalışıyorsanız 8 tekrar * 3 set olarak uygulayın. Bench press mantığında olduğu gibi bu antrenman türünde de aynı mantığı rol almalısınız. Setler arası iyi dinlenmeli, ufak yürüyüş yapmalı ve total de tam 1 dakikalık ara vermelisiniz. Hareket değişimi sonrasında da kendinize 2 dakikalık ara verin ve kendinizi iyice dinlendirin. Böylelikle hem hareket daha geçerli sayılır, hem de çalışmanız daha düzgün olur.

 

 

Flat Bench Press Hareketi Uygulanırken Dikkat Edilmesi Gerekenler

 

Flat Bench Press Hareketi uygulanırken dikkat edilmesi gereken nokta her zaman boyun kaslarının zedelenme ihtimali olduğundan dolayı antrenman sırasında iyi konsantrasyon ve nefes alışverişidir. Su tüketmeyi geçiştirmemeli, aynı zaman da çalışma esnasında iyi dinlenmeye dikkat edin.

 

Hareket Hakkında Soru ve Görüşlerinizi Yorum Bölümünden Yazarak Bizlerle Paylaşabilirsiniz…

 

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Seated Leg Press Hareketi Nasıl Yapılır ?

Seated Leg Press Hareketi sizlere bütünüyle katkı sağlayan bir hareket türüdür. Bu nedenle de bacak kaslarını …

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