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 ma triceps, komanso akugwira pakati ndi pansi pa thupi. Ndikoyenera kwa aliyense amene akuyang'ana kuti apange mphamvu zapamwamba za thupi, kuyambira oyambirira mpaka olemera kwambiri. Pophatikizira zolimbitsa thupi izi muzochita zanu, mutha kuwonjezera kuchuluka kwa thupi lanu, kukulitsa thanzi la mafupa, komanso kupititsa patsogolo masewera olimbitsa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Bench Press
- Kwezani barbell pachoyikapo, ndikuyiyika pachifuwa chanu ndi manja anu atatambasula.
- Pang'onopang'ono tsitsani belu pachifuwa chanu mowongolera, kuwonetsetsa kuti zigono zanu zili pamakona a digirii 90.
- Kanikizani barbell mpaka pomwe mukuyambira, mukutambasula manja anu mokwanira koma osatseka zigono zanu.
- Bwerezani izi pamaseti omwe mukufuna ndikubwereza, ndikuwonetsetsa kuti mukuchita bwino nthawi yonseyi.
Izinto zokwenza Barbell Bench Press
- Mayendedwe Oyendetsedwa: Nthawi zonse gwiritsani ntchito kayendedwe koyendetsedwa mukamasindikiza makina osindikizira. Tsitsani kapamwamba pang'onopang'ono ndikukankhira mmwamba mwadongosolo. Izi zidzaonetsetsa kuti minofu yanu, osati kuthamanga, ikugwira ntchitoyo. Cholakwika Chomwe Muyenera Kupewa: Pewani kugwetsa bala mwachangu kapena kukankhira mmwamba mwachangu kwambiri. Izi zingayambitse
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 kuti oyamba kumene ayambe ndi kulemera komwe angathe kuwongolera bwino, kuyang'ana pa mawonekedwe oyenera, ndikuwonjezera kulemera kwake pamene mphamvu zawo zikukula. Ndikoyeneranso kukhala ndi spotter kapena mphunzitsi kuti apeze chitetezo, makamaka pophunzira koyamba.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Bench Press?
- Decline Barbell Bench Press: Mtunduwu umayang'ana kumunsi kwa chifuwa, pomwe benchi imatsika.
- Close-Grip Barbell Bench Press: Kusiyanaku kumayang'ana ma triceps ndi minofu yamkati yachifuwa pogwira barbell pafupi kwambiri kusiyana ndi mapewa.
- Wide-Grip Barbell Bench Press: Kusintha uku kumatsindika mbali yakunja ya chifuwa pogwira nthiti motalikirapo kuposa m'lifupi mwake.
- Reverse-Grip Barbell Bench Press: Mtunduwu umalunjika pachifuwa chapamwamba ndi ma triceps pogwira chotchinga ndi manja akuyang'ana kwa inu.
Izinto zokufunda ezishisa ezivumelekile Barbell Bench Press?
- Mapush-ups amatha kuthandizira Barbell Bench Press chifukwa amaphatikiza magulu a minofu omwewo - ma pectoral ndi triceps - komanso amaphatikiza minofu yam'munsi ndi mapewa, kukulitsa mphamvu ya thupi lonse komanso kukhazikika.
- The Incline Dumbbell Press ndi ntchito ina yopindulitsa yomwe imathandizana ndi Barbell Bench Press pamene ikuyang'ana kumtunda kwa minofu ya pachifuwa, kuonetsetsa kuti chifuwachi chimagwira ntchito bwino komanso kuthandizira kukulitsa mphamvu za thupi.
Amaxabiso angamahlekwane kanye Barbell Bench Press
- Barbell Chest Workout
- Bench Press Exercise
- Kumanga pachifuwa ndi Barbell
- Mphamvu Yophunzitsira Bench Press
- Barbell Bench Press Technique
- Zochita Zolimbitsa Thupi La Barbell
- Gym Chest Workout
- Barbell Press kwa Pecs
- Weightlifting Bench Press
- Zolimbitsa Thupi Zachifuwa