Tụgharịa Bench Press
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Ijambo ryo kuri Tụgharịa Bench Press
The Incline Wide Reverse-grip Bench Press bụ mmemme ọzụzụ ike nke na-elekwasị anya n'obi nke elu na triceps, ma na-etinyekwa ubu. Ọ dabara maka ndị mbido na ndị na-anụ ọkụ n'obi ahụike dị elu, na-enye ụzọ magburu onwe ya isi mee ka usoro obi gị dị iche iche wee maa akwara gị aka n'akụkụ dị iche iche. Ndị mmadụ n'otu n'otu nwere ike ịhọrọ mmega ahụ a iji welie ike nke elu ha, melite nkọwa akwara, ma kwalite ahụike ubu ka mma n'ihi ọnọdụ ebumpụta ụwa nke njide azụ.
Kubahiriza: Ijambo kwa Ikirari Tụgharịa Bench Press
- Nọdụ ala n'oche, jide mmanya ahụ na-eji azụ azụ (ọbụ aka chere gị ihu), debe aka gị n'obosara karịa obosara ubu.
- Welie ogwe ahụ n'ogbe ahụ ma jide ya n'elu obi gị na-agbatị aka gị nke ọma, nke a bụ ọnọdụ mmalite gị.
- Wetuo ogwe osisi ahụ nwayọ ruo n'obi gị na mmegharị a na-achịkwa, na-ahụ n'aka na agbakapụrụ ikpere gị n'akụkụ.
- Weghachite mmanya ahụ n'ọnọdụ mmalite, gbatịa ogwe aka gị nke ọma mana ọ bụghị ịgbachichi ikpere gị, ma kwugharịa maka ọnụọgụ ugboro ugboro achọrọ.
Komeza kuganiriza Tụgharịa Bench Press
- Ndabere ziri ezi: Ekwesịrị ịtọ bench ahụ na mgbada nke ogo 30-45. Ihe ọ bụla dị elu nwere ike itinye nrụgide na-enweghị isi n'ubu gị, ebe mgbada dị ala agaghị etinye aka na igbe elu nke ọma.
- Ntugharị a na-achịkwa: Zenarị ọsọ ọsọ site na reps. Wetuo mgbịrịgba ahụ n'obi gị n'ụzọ nwayọ, na-achịkwa ya, kwụsịtụ obere oge, wee bughachi ya azụ. Ntugharị a na-achịkwa ga-etinye uru ahụ gị nke ọma ma belata ihe ize ndụ nke mmerụ ahụ.
- Usoro ngagharị zuru oke: Gbaa mbọ hụ na ị na-eji usoro ngagharị zuru oke. Wetuo barbell ahụ ruo n'obi gị wee kwalie ya elu
Tụgharịa Bench Press Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Tụgharịa Bench Press?
Ee, ndị mbido nwere ike ịme mmega ahụ Bench Press Incline Wide Reverse-grip. Otú ọ dị, ọ dị mkpa ka ndị na-amalite ịmalite na-amalite na ihe dị arọ ma na-elekwasị anya n'ụdị ha iji zere mmerụ ahụ. A na-atụ aro ka ịnwe ntụpọ ma ọ bụ onye na-enye ọzụzụ ahụike ga-eduzi ha na usoro ahụ iji hụ na ha na-eme ya nke ọma. Dị ka ọ dị na mmega ahụ ọ bụla, ọ dị mkpa ka ị kpoo ọkụ tupu oge eruo wee dajụọ ma emesịa.
Ibintu byinshi bijyanye no kwa Tụgharịa Bench Press?
- Detuo Reverse-Grip Bench Press: A na-eme ụdị a n'obere oche dara ada, nke na-atụgharị uche na akwara pectoral dị ala.
- Close-Grip Reverse Bench Press: Mgbanwe a gụnyere ibelata njide na mmanya ahụ, nke na-etinye akwara triceps ruo n'ókè dị ukwuu.
- Incline Reverse-Grip Dumbbell Press: Ọdịiche a na-eji dumbbells kama ịgba egwu, nke nwere ike inye aka melite nguzozi na nhazi.
- Smith Machine Reverse-Grip Bench Press: Ụdị a na-eji igwe Smith, nke nwere ike inyekwu nkwụsi ike na njikwa, na-eme ka ọ bụrụ nhọrọ dị mma maka ndị mbido ma ọ bụ ndị na-achọ ilekwasị anya na ụdị.
Ibintu byiza bikanagorwa Tụgharịa Bench Press?
- The Dumbbell Flyes bụ mmega ahụ ọzọ na-emeju na Incline Wide Reverse-grip Bench Press n'ihi na ọ na-enyere aka rụọ ọrụ akwara pectoral site n'akụkụ dị iche iche, na-akwalite nguzozi nke anụ ahụ na symmetry.
- Mmega ahụ nke Push-ups nwekwara ike imeju Incline Wide Reverse-grip Bench Press ka ọ na-eji ahụ dị arọ na-ewusi otu akwara ike - obi, ubu na triceps - mana na-etinyekwa isi ahụ, na-eme ka ike na nkwụsi ike zuru ezu.
Amakuru ashobora gutuma Tụgharịa Bench Press
- Ntugharị Bench Press
- Incline Barbell Bench Press
- Mmega ahụ Ụlọ Obi
- Ogologo mgbatị ahụ dị ukwuu
- Tụgharịa mgbatị ahụ-njikwa
- Mmega ahụ nke Barbell Chest
- Upper Chest Barbell mgbatị ahụ
- Tụgharịa Ọzụzụ Mweghachi azụ
- Ọzụzụ ike maka Igbe
- Barbell Incline Chest Press