Barbell Bench Press
Umakhi woMsebenzi
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Ukuxhumana kwe Barbell Bench Press
Barbell Bench Press ndi masewera olimbitsa thupi amphamvu omwe amayang'ana pachifuwa, mapewa, ndi triceps, kulimbikitsa mphamvu zam'mwamba komanso kukula kwa minofu. Ndioyenera kwa aliyense kuyambira oyamba kupita ku ma weightlifters apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi milingo yolimbitsa thupi. Anthu angafune kutero chifukwa ndi gulu lalikulu lomwe silimangowonjezera kukongola kwakuthupi komanso kumapangitsa kuti masewera azichita bwino.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Bench Press
- Kwezani barbell pachoyikapo ndikuchigwira molunjika pachifuwa chanu ndi manja anu atatambasula.
- Pang'onopang'ono tsitsani belu pachifuwa chanu, kuonetsetsa kuti zigongono zanu zili pamakona a digirii 90.
- Mukapuma pang'ono, kanikizani belulo kuti libwerere pomwe munayambira, ndikutambasula manja anu koma osatseka zigongono zanu.
- Bwerezani izi kuti mubwereze nambala yomwe mukufuna, kenaka muyikenso barbell mosamala.
Izinto zokwenza Barbell Bench Press
- Kuyika M'manja: Manja anu ayenera kukhala otambalala pang'ono kusiyana ndi m'lifupi mwake mapewa. Kulakwitsa kofala ndikuyika manja moyandikana kwambiri kapena kutali kwambiri, zomwe zingayambitse kupsinjika kapena kuvulala. Gwirani bala mwamphamvu, manja anu molunjika, osapindika.
- Kupuma Moyenera: Pumirani pamene mukutsitsa kapamwamba ndikutulutsa mpweya pamene mukukankhira mmwamba. Kugwira mpweya wanu kungayambitse kuthamanga kwa magazi mwadzidzidzi ndipo sikuli bwino.
- Mayendedwe Oyendetsedwa: Pewani kugwetsa chotchinga mwachangu ndikuchichotsa pachifuwa chanu. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala. M'malo mwake, tsitsani kapamwamba pakati pa chifuwa chanu pang'onopang'ono, mowongolera ndikuchikankhira mmbuyo popanda kutseka zigongono zanu pamwamba.
Barbell Bench Press Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Barbell Bench Press?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Barbell Bench Press, koma ayenera kuyamba ndi kulemera kochepa kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe oyenera komanso kupewa kuvulala. Ndizothandizanso kwa oyamba kumene kukhala ndi spotter kapena mphunzitsi kuti awatsogolere pakuchita masewerawa. Ndikofunika kuonjezera kulemera pang'onopang'ono pamene mphamvu ndi chidaliro zikuwonjezeka.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Bench Press?
- The Decline Barbell Bench Press ndi kusiyana kwina komwe benchi imayikidwa pakutsika kuti iwonetsetse kwambiri minofu yapansi ya chifuwa.
- The Close-Grip Barbell Bench Press ndi kusiyana komwe kumayang'ana ma triceps ndi chifuwa chamkati mwa kuyika manja pafupi ndi barbell.
- Reverse-Grip Barbell Bench Press ndikusintha kwapadera komwe kumaphatikizapo kugwira barbell ndikugwira pansi pamanja kuti agwiritse ntchito pachifuwa chapamwamba ndi triceps.
- Wide-Grip Barbell Bench Press ndikusintha komwe manja amayikidwa motalikirana pa barbell, kutsindika mbali zakunja za chifuwa.
Izinto zokufunda ezishisa ezivumelekile Barbell Bench Press?
- Push-ups ndi masewera ena opindulitsa omwe amathandizira Barbell Bench Press chifukwa amagwira ntchito mofanana ndi magulu a minofu - chifuwa, mapewa, ndi triceps - komanso amagwirizanitsa pakati ndi thupi lapansi kuti likhale lokhazikika, kupititsa patsogolo mphamvu za thupi lonse.
- The Incline Dumbbell Press imathandizanso kwambiri ku Barbell Bench Press pamene imayang'ana pachifuwa chapamwamba ndi mapewa mwachindunji, kuonetsetsa kuti mbali zonse za chifuwa zimalimbikitsidwa ndikukula.
Amaxabiso angamahlekwane kanye Barbell Bench Press
- Barbell Chest Workout
- Bench Press Exercise
- Kulimbitsa Mphamvu kwa Chifuwa
- Barbell Bench Press Technique
- Zochita Zomanga Chifuwa
- Barbell Workout kwa Pectorals
- Masewera olimbitsa thupi a Chifuwa
- Maphunziro a Minofu Yachifuwa
- Bench Press ndi Barbell
- Zochita Zolimbitsa Thupi Lapamwamba