Barbell Bench Press
Umakhi woMsebenzi
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Ukuxhumana kwe Barbell Bench Press
Barbell Bench Press ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya pachifuwa, komanso kugwira mapewa ndi triceps. Ndioyenera kwa aliyense amene akufuna kupititsa patsogolo mphamvu za thupi lapamwamba, kuyambira oyamba kupita ku zolemera zapamwamba. Mwa kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo, anthu amatha kulimbitsa minofu yawo, kulimbikitsa kunenepa kwambiri, komanso kulimbitsa mafupa.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Bench Press
- Gwirani kansaluko ndi manja anu otalikirana pang'ono kuposa m'lifupi m'lifupi mapewa, zikhatho zikuyang'ana kumapazi anu.
- Kwezani barbell pachoyikapo ndikuchigwira molunjika pachifuwa chanu ndi manja anu atatambasula.
- Pang'onopang'ono tsitsani belu pachifuwa chanu, ndikusunga zigono zanu pakona ya digirii 90 pamene mukutero.
- Kanikizani barbell mpaka pomwe mukuyambira, mukutambasula manja anu mokwanira koma osatseka zigono zanu. Izi zimamaliza kubwereza kumodzi.
Izinto zokwenza Barbell Bench Press
- Yang'anirani Bar: Pewani kugwetsa bala mwachangu ndikuyichotsa pachifuwa chanu. Izi sizimangowonjezera chiopsezo cha kuvulala komanso zimachepetsa mphamvu ya masewera olimbitsa thupi. Tsitsani kapamwamba mwadongosolo, imirirani pang'ono, ndiyeno nkukankhiranso m'mwamba. Izi zimatsimikizira kuti minofu yanu ikugwira ntchito, osati kuthamanga.
- Pewani Kuchulukirachulukira: Kulakwitsa kofala ndikutsekera zigongono pamwamba pa chonyamulira, zomwe zitha kubweretsa zovuta zosafunikira pamalumikizidwe. M'malo mwake, siyani kufupikitsa kukulitsa kwathunthu kuti musunge kupsinjika kwa minofu yanu
Barbell Bench Press Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Barbell Bench Press?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Bench Press, koma ndikofunikira kuti muyambe ndi kulemera komwe kumatha kutha komanso kuphunzira mawonekedwe oyenera kuti musavulale. Nthawi zambiri tikulimbikitsidwa kuti tiyambe ndi mphunzitsi waumwini kapena wodziwa masewera olimbitsa thupi kuti muwonetsetse njira yoyenera. Pamene mphamvu ndi chidaliro zimamanga, kulemera kumatha kuwonjezeka pang'onopang'ono.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Bench Press?
- Decline Barbell Bench Press: Kusiyanaku kumayang'ana minofu ya m'munsi pachifuwa ndipo kumaphatikizapo benchi yotsika.
- Close-Grip Barbell Bench Press: Kusiyanaku kumayang'ana pa triceps ndi minofu yamkati ya chifuwa, ndipo kumafuna kugwiritsira ntchito pang'onopang'ono pa barbell.
- Wide-Grip Barbell Bench Press: Kusiyanaku kumatsindika mbali yakunja ya minofu ya pachifuwa ndipo kumafuna kugwira kwakukulu pa barbell.
- Reverse-Grip Barbell Bench Press: Kusiyanaku kumayang'ana pachifuwa ndi triceps koma kumaphatikizapo kugwira barbell ndikugwira pansi.
Izinto zokufunda ezishisa ezivumelekile Barbell Bench Press?
- Push-ups ndi masewera ena abwino kwambiri omwe amakwaniritsa Barbell Bench Press chifukwa samangogwiritsa ntchito minofu ya pachifuwa, komanso triceps ndi mapewa, kulimbikitsa magulu a minofu omwe amagwiritsidwa ntchito muzitsulo za benchi m'njira yogwira ntchito.
- Ma Tricep Dips ndi opindulitsa pothandizira Barbell Bench Press pamene akuyang'ana pa triceps ndi deltoids, yomwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito mu makina osindikizira, motero kumawonjezera mphamvu zanu zonse ndikukhazikika.
Amaxabiso angamahlekwane kanye Barbell Bench Press
- Kuchita masewera olimbitsa thupi pachifuwa ndi barbell
- Barbell bench press exercise
- Makina opangira benchi pachifuwa
- Kulimbitsa thupi ntchito pachifuwa
- Kulimbitsa thupi kwa Barbell kwa pectorals
- Kuchita masewera olimbitsa thupi a barbell
- Gym workout bench press
- Chizoloŵezi chosindikizira pachifuwa cha Barbell
- Kuchita masewera olimbitsa thupi pachifuwa
- Makina opangira benchi omanga minofu.