Akwụsịla Bench Press
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Ijambo ryo kuri Akwụsịla Bench Press
The Decline Bench Press bụ mmega ahụ dị irè na-ewuli elu nke na-elekwasị anya n'akụkụ ala nke akwara obi, yana triceps na ubu. Ọ dabara maka ndị na-anụ ọkụ n'obi na ọkwa niile, site na ndị mbido ruo ndị na-eme egwuregwu dị elu, bụ ndị na-achọ ịzụlite ike elu ha na nkọwa muscular. Ịgbakwunye Decline Bench Press n'ime usoro mgbatị ahụ gị nwere ike inye aka mee ka ahụ ike gị dị elu, kwalite ume ike gị, ma na-enye ihe ịma aka dị iche iche n'ahụ ahụ gị ma e jiri ya tụnyere ígwè nrịbama dị larịị.
Kubahiriza: Ijambo kwa Ikirari Akwụsịla Bench Press
- Dina n'elu bench wee gbagote iji jide mgbịrịgba ahụ na njide dị ntakịrị karịa obosara ubu, hụ na etinyere aka gị nke ọma.
- Bulite mgbịrịgba ahụ n'ogbe ahụ wee jide ya kwụ ọtọ n'elu obi gị na-agbatị aka gị nke ọma.
- Jiri nwayọ wetuo mgbịrịgba ahụ na igbe ala gị, na-edobe ikpere gị n'ogo ogo 90 ma hụ na mgbịrịgba ahụ anaghị apụ n'obi gị.
- Wụghachi barbell ahụ ruo n'ọnọdụ mmalite, gbatịa ogwe aka gị nke ọma mana ọ bụghị ịgbachichi ikpere gị, ma kwugharịa maka ọnụọgụ ugboro ugboro achọrọ.
Komeza kuganiriza Akwụsịla Bench Press
- ** njide na ọnọdụ ikpere ụkwụ ***: Jide mgbịrịgba ahụ obosara karịa obosara ubu. Mgbe ị na-agbada mmanya ahụ, ikpere gị kwesịrị ịdị n'ogo ogo 45 n'ahụ gị. Zere ịgbanye aka gị n'akụkụ, n'ihi na nke a nwere ike ibute mmerụ ahụ ubu.
- ** Mmegharị a na-achịkwa**: Wetuo mgbịrịgba ahụ n'akụkụ igbe ala gị n'ụzọ nwayọ na njikwa, wee kwaghachi ya azụ na-enweghị igbachichi ikpere gị n'elu. Ekwela ka mmanya ahụ daa n'obi gị ma ọ bụ hapụ úkwù gị ka ọ dị elu na bench, n'ihi na mmejọ ndị a na-emekarị nwere ike imerụ ahụ ma belata irè nke mmega ahụ.
Akwụsịla Bench Press Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Akwụsịla Bench Press?
Ee, ndị mbido nwere ike ime mmega ahụ Decline Bench Press, mana ọ dị mkpa ịmalite na ịdị arọ dị arọ ma lekwasị anya n'ụdị kwesịrị ekwesị iji gbochie mmerụ ahụ. A na-atụ aro ka ịnwe ntụpọ, ọkachasị maka ndị mbido, iji hụ na nchekwa mgbe ị na-eme mmemme a. Dị ka ọ dị na mmega ahụ ọhụrụ ọ bụla, ọ bụ ezi echiche ịmụta na ime n'okpuru nduzi nke ọkachamara ahụike a zụrụ azụ.
Ibintu byinshi bijyanye no kwa Akwụsịla Bench Press?
- Close-Grip Decline Bench Press: Ụdị a na-elekwasị anya triceps na obi dị n'ime karịa site n'itinye aka na nso nso na mmanya.
- Akwụsịla Bench Press na Bands Resistance: N'ime mgbanwe a, a na-eji ụdọ ndị na-eguzogide atụkwasịkwu esemokwu na ịma aka na mmega ahụ.
- Otu ogwe aka na-adaba Dumbbell Bench Press: Mmega ahụ nke otu a na-elekwasị anya n'otu akụkụ n'otu oge, na-enyere aka n'ịgbasa ahụghị ahụ ike.
- Ntụgharị anya: Ọ bụ ezie na ọ bụghị ebe a na-ebipụta bench, mmega ahụ dị arọ a nwere ike iṅomi mmegharị bench press ma nwee ike bụrụ ezigbo nhọrọ maka ndị na-enweghị ohere ịnweta ngwa mgbatị ahụ.
Ibintu byiza bikanagorwa Akwụsịla Bench Press?
- Flat Bench Press bụ ihe nkwado dị ukwuu na Decline Bench Press ka ọ na-elekwasị anya na akwara etiti pectoral, na-enye mgbatị obi zuru oke mgbe ejikọtara ya na mgbado obi ala nke Decline Bench Press.
- Ihe mmega ahụ nke Cable Crossover na-emeju Decline Bench Press site na ilekwasị anya na akwara obi dị n'ime, na-eme ka nkọwa na ike zuru oke nke obi, bụ nke Decline Bench Press naanị nwere ike ọ gaghị enweta nke ọma.
Amakuru ashobora gutuma Akwụsịla Bench Press
- Akwụsịla Barbell Bench Press
- Mgbatị obi na Barbell
- Akwụsịla Bench Press maka Pectorals
- Mmega ahụ n'ime obi
- Barbell Decline Press
- Kwụsị mgbatị ahụ Bench maka igbe
- Mmega ahụ Barbell maka obere obi
- Kwụsị mmega ahụ nke pịa obi
- Ọzụzụ ike na Decline Bench Press
- Arụ ọrụ Barbell maka akwara obi