Barbell Incline Bench Press
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Ukuxhumana kwe Barbell Incline Bench Press
The Barbell Incline Bench Press ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri pachifuwa ndi minofu yachiwiri monga triceps ndi mapewa. Ndi masewera olimbitsa thupi abwino kwa othamanga, omanga thupi, ndi okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zam'mwamba ndi matanthauzo aminofu. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungathandize kukonza chifuwa chanu chonse, kulimba kwa thupi lanu, komanso kumathandizira kuchita bwino pamasewera omwe amafunikira kusuntha mwamphamvu kumtunda.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Incline Bench Press
- Khalani pa benchi mapazi anu molimba obzalidwa pansi ndipo gwirani belu ndi manja anu otalikirapo pang'ono kuposa m'lifupi m'lifupi mapewa.
- Kwezani barbell pachoyikapo ndikuchigwira molunjika pachifuwa chanu ndi manja anu atatambasula.
- Pang'onopang'ono tsitsani barbell pachifuwa chanu mowongolera, kuonetsetsa kuti zigongono zanu zili pamakona a digirii 90 pansi pakuyenda.
- Kanikizani barbell mpaka pomwe mukuyambira, mukutambasula manja anu mokwanira koma osatseka zigongono zanu, ndikubwereza zomwe mukufuna kubwereza.
Izinto zokwenza Barbell Incline Bench Press
- Kugwira Moyenera: Gwirani chotchingacho motalikirapo kusiyana ndi m'lifupi mwa phewa. Manja anu ayenera kukhala ofanana ndi mapewa anu pamene chitsulo chatsitsidwa. Kulakwitsa kofala ndiko kugwira bar pafupi kwambiri kapena kutalikirana kwambiri, zomwe zingayambitse kupsinjika kwa mapewa.
- Mayendedwe Oyendetsedwa: Pewani kulakwitsa kugwetsa bala mwachangu ndikukankhira mmwamba mwamphamvu. Izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi. M'malo mwake, tsitsani chotchingacho pang'onopang'ono pachifuwa chanu, imani pang'ono, ndiyeno kanikizani barolo m'mwamba mwaliwiro loyenera.
- Kuyenda Kwathunthu: Onetsetsani kuti mukutsitsa bar mpaka pachifuwa chanu ndikukulitsa manja anu mokwanira
Barbell Incline Bench Press Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Barbell Incline Bench Press?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Incline Bench Press. Komabe, ndikofunikira kuti ayambe ndi zolemera zopepuka ndikuyang'ana mawonekedwe oyenera kuti asavulale. Ndizothandizanso kwa oyamba kumene kukhala ndi ma spotter kapena mphunzitsi waumwini kuti awatsogolere panjira ndikuwonetsetsa kuti akuchita bwino. Kutentha koyenera musanayambe kuchita masewera olimbitsa thupi ndi kuziziritsa pambuyo pa masewera olimbitsa thupi n'kofunikanso.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Incline Bench Press?
- Close-Grip Incline Bench Press: Kusiyanaku kumaphatikizapo kugwiritsira ntchito barbell pafupi kwambiri kuposa mapewa-width-width padera, zomwe zimayang'ana pa triceps ndi kumtunda kwa minofu ya pectoral kwambiri.
- Reverse-Grip Incline Bench Press: Mukusintha uku, chonyamuliracho chimagwira chotchinga ndi manja omwe akuyang'ana kwa iwo, zomwe zingathandize kulunjika kumtunda wa pachifuwa mogwira mtima.
- Smith Machine Incline Bench Press: Kusiyanasiyana kumeneku kumagwiritsa ntchito makina a Smith, omwe amapereka njira yokhazikika ya kayendedwe ka barbell, kuthandizira kuonetsetsa mawonekedwe oyenera komanso kuchepetsa chiopsezo cha kuvulala.
- Incline Bench Press ndi Resistance Bands : Kusiyanaku kumaphatikizapo kugwiritsa ntchito magulu otsutsa kuwonjezera pa barbell, kupereka kukana kosinthika komwe kumawonjezeka pamene magulu amatambasula, ndikuwonjezera vuto linalake.
Izinto zokufunda ezishisa ezivumelekile Barbell Incline Bench Press?
- Zochita za Push-Up zimakwaniritsa Barbell Incline Bench Press pogwiritsa ntchito kulemera kwa thupi kulimbikitsa chifuwa, mapewa, ndi triceps, magulu ofanana a minofu omwe amatsogoleredwa ndi makina osindikizira, koma popanda kufunikira kwa zipangizo.
- The Seated Military Press ndi ntchito ina yothandiza yomwe imathandizira Barbell Incline Bench Press pamene imayang'ana pa mapewa ndi pachifuwa chapamwamba, ndikupereka masewera olimbitsa thupi apamwamba pamene akuphatikizidwa ndi makina osindikizira.
Amaxabiso angamahlekwane kanye Barbell Incline Bench Press
- Dinani pa Barbell Bench Press
- Zochita Zomanga Chifuwa
- Kulimbitsa Chifuwa Chapamwamba ndi Barbell
- Barbell Incline Press Technique
- Kulimbitsa Mphamvu kwa Chifuwa
- Incline Bench Press Workout
- Zochita za Barbell za Minofu ya Pectoral
- Incline Bench Press for Chest Development
- Kumanga Minofu Yachifuwa ndi Barbell
- Momwe mungachitire Incline Barbell Bench Press