Barbell Bench Press
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Ukuxhumana kwe Barbell Bench Press
Barbell Bench Press ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri pachifuwa, mapewa, ndi triceps, zomwe zimathandizira kulimbitsa thupi lonse. Ndiwoyenera aliyense kuyambira oyamba kumene kupita ku ma weightlifters apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi milingo yolimbitsa thupi ndi zolinga. Anthu angafune kuphatikiza Barbell Bench Press m'chizoloŵezi chawo chifukwa cha mphamvu yake yomanga minofu, kupititsa patsogolo masewera olimbitsa thupi, ndi kupititsa patsogolo thanzi la mafupa.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Bench Press
- Kwezani bala kuchokera pachiyikapo (kapena khalani ndi chothandizira) ndikuchigwira molunjika pachifuwa chanu ndi manja anu atatambasula.
- Pumani mpweya pang'onopang'ono mpaka pachifuwa chanu, kuonetsetsa kuti zigongono zanu zili pamtunda wa 90-degree ndipo manja anu akuima.
- Imani kwa kamphindi, kenaka tulutsani mpweya ndikukankhira kapamwamba kumbuyo komwe mukuyambira, pogwiritsa ntchito minofu yanu ya pachifuwa kuyendetsa kayendetsedwe kake.
- Bwerezerani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kenaka mutengerenso barbell mosamala kapena mutenge malo anu.
Izinto zokwenza Barbell Bench Press
- **Kugwira**: Manja anu akuyenera kukhala otalikirapo pang'ono kusiyana ndi m'lifupi mwake mapewa. Bar iyenera kukhala pansi pa manja anu ndi manja anu molunjika. Kulakwitsa kofala ndiko kugwira bar mu zala, zomwe zingayambitse kuvulala kwa dzanja ndi mphamvu zochepa.
- **Kutsitsa Bar**: Tsitsani kapamwamba mpaka pakati pa chifuwa chanu pang'onopang'ono ndikuwongolera. Pewani kudumpha chotchinga pachifuwa chanu, chifukwa izi zimatha kuvulaza mapewa ndikuchepetsa mphamvu ya masewerawo.
- **Kukanikiza Bar**: Kanikizani bar mpaka manja anu awongoka. Onetsetsani kuti mumagwiritsa ntchito minofu yanu ya pachifuwa kukankhira bar, osati manja anu okha. Pewani kutseka zanu
Barbell Bench Press Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Barbell Bench Press?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Barbell Bench Press. Komabe, ndikofunikira kuyamba ndi zolemera zopepuka kuti muyang'ane mawonekedwe ndikupewa kuvulala. Zimakhalanso zopindulitsa kukhala ndi spotter kapena mphunzitsi pamene mukuyamba kuphunzira masewera olimbitsa thupi kuti muwonetsetse njira yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti pang'onopang'ono muonjezere kunenepa pamene mphamvu ikuwonjezeka.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Bench Press?
- Decline Barbell Bench Press imaphatikizapo benchi yocheperako, yomwe imathandizira kutulutsa m'munsi mwa minofu ya pachifuwa.
- The Close-Grip Barbell Bench Press ndi kusiyana komwe kumayang'ana pa triceps ndi chifuwa chamkati mwa kuika manja pafupi pamodzi pa bar.
- Reverse-Grip Barbell Bench Press imachitidwa ndikugwira bala ndi zikhatho zikuyang'ana kwa inu, zomwe zimayang'ana pachifuwa chapamwamba ndi triceps.
- Wide-Grip Barbell Bench Press ndikusintha komwe manja amayikidwa pambali pa bar, kutsindika mbali yakunja ya chifuwa ndi mapewa.
Izinto zokufunda ezishisa ezivumelekile Barbell Bench Press?
- Zochita za Push-up ndizothandizira kwina kwa Barbell Bench Press chifukwa imagwiritsa ntchito magulu a minofu omwewo (chifuwa, mapewa, ndi triceps) koma mumayendedwe osiyanasiyana, motero amalimbikitsa mphamvu zogwira ntchito ndi kukhazikika.
- Incline Bench Presses ndi yopindulitsa kugwirizanitsa ndi Barbell Bench Press pamene ikuyang'ana kumtunda kwa minofu ya pachifuwa, kupereka ntchito yowonjezereka ya malo a chifuwa ndikuthandizira chitukuko cha thupi lozungulira bwino.
Amaxabiso angamahlekwane kanye Barbell Bench Press
- Kuchita masewera olimbitsa thupi pachifuwa ndi barbell
- Barbell bench press exercise
- Kuphunzitsa mphamvu pachifuwa
- Zochita za Barbell za minofu ya pectoral
- Kumanga pachifuwa ndi makina osindikizira
- Njira za Barbell Bench Press
- Momwe mungapangire barbell bench press
- Bench Press kwa minofu pachifuwa
- Kukweza zolemera pachifuwa
- Kulimbitsa thupi kwapamwamba ndi barbell bench press