Barbell Incline Bench Press
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Ukuxhumana kwe Barbell Incline Bench Press
The Barbell Incline Bench Press ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yam'mwamba ya pectoral ndi minofu yachiwiri monga triceps ndi mapewa. Ndiwoyenera kwa oyamba kumene komanso okweza zolemera omwe akuyang'ana kuti apititse patsogolo mphamvu zawo zam'mwamba ndi kutanthauzira kwa minofu. Anthu amatha kusankha masewerawa kuti apititse patsogolo kukula kwa chifuwa, kulimbitsa thupi lapamwamba kuti azichita masewera olimbitsa thupi, kapena kuwonjezera machitidwe awo olimbitsa thupi osiyanasiyana.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Incline Bench Press
- Gonani pa benchi mapazi anu ali chathyathyathya pansi, gwirani chotchingacho ndi manja anu otalikirapo pang'ono kuposa m'lifupi m'lifupi la mapewa, ndikuchichotsa pachoyikapo.
- Tsitsani belu pachifuwa chanu pafupi ndi msinkhu wa sternum yanu, kusunga zigono zanu pamtunda wa digirii 90, ndipo onetsetsani kuti msana wanu uli wathyathyathya motsutsana ndi benchi.
- Kanikizani barbell m'mwamba mpaka manja anu atatambasulidwa, kutulutsa mpweya pamene mukutero, koma musatseke zigongono zanu pamwamba pakuyenda.
- Bwerezani ndondomekoyi pa chiwerengero chomwe mukufuna kubwereza, kenaka sungani mosamala barbell mukamaliza.
Izinto zokwenza Barbell Incline Bench Press
- Mayendedwe Oyendetsedwa: Cholakwika chofala ndikuthamangira masewera olimbitsa thupi ndikugwiritsa ntchito mphamvu m'malo mowongolera mwadala. Tsitsani belu pachifuwa chanu pang'onopang'ono ndikukankhira m'mwamba osatseka zigongono zanu pamwamba. Izi zidzaonetsetsa kuti minofu yanu ikugwira ntchitoyo osati mafupa anu.
- Kupuma Moyenera: Kumbukirani kupuma pamene mukutsitsa barbell ndikupuma pamene mukukankhira mmwamba. Kugwira mpweya wanu kungayambitse kuwonjezeka koopsa kwa kuthamanga kwa magazi.
- Osakweza Kulemera Kwambiri: Kulakwitsa kwina kofala ndiko kuyesa kukweza zolemera kwambiri. Ndi bwino kuyamba ndi kulemera kochepa ndikuchita
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 kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikulimbikitsidwanso kukhala ndi chowonera kapena kugwiritsa ntchito makina othandizira, makamaka kwa oyamba kumene. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zopindulitsa kukhala ndi katswiri wowongolera masewera olimbitsa thupi kuti muwonetsetse kuti mukuchita bwino.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Incline Bench Press?
- Smith Machine Incline Bench Press: Kusiyanaku kumagwiritsa ntchito makina a Smith, omwe amapereka kayendetsedwe kabwino komanso kokhazikika, koyenera kwa oyamba kumene kapena omwe akuchira kuvulala.
- Close-Grip Incline Bench Press: Kusintha kumeneku kumasintha kugwirana kwa barbell kuti ikhale yoyandikana kwambiri, yomwe imayang'ana pa triceps ndi kumtunda kwa chifuwa kwambiri.
- Reverse-Grip Incline Bench Press: Kusiyanaku kumaphatikizapo kugwira chitsulocho ndikugwira pansi pamanja, zomwe zingathandize kulunjika minofu yosiyanasiyana, makamaka ma pectoral apamwamba ndi deltoids.
- Incline Bench Press ndi Resistance Band: Kusiyanaku kumaphatikizapo magulu otsutsa, omwe amatha kuwonjezera mphamvu ndi zovuta za masewera olimbitsa thupi, makamaka pamwamba pa kukweza.
Izinto zokufunda ezishisa ezivumelekile Barbell Incline Bench Press?
- Push-ups: Push-ups ndi masewera olimbitsa thupi omwe amachititsa magulu a minofu omwewo monga Barbell Incline Bench Press, makamaka pachifuwa ndi triceps, kupititsa patsogolo mphamvu zonse ndi kupirira.
- Cable Crossovers: Zochita izi zimayang'ananso minofu ya pachifuwa kuchokera kumbali yosiyana, kuthandiza kupititsa patsogolo kutanthauzira kwa minofu ndi kufanana, zomwe zimagwirizana ndi mphamvu zomwe zimapindula kuchokera ku Barbell Incline Bench Press.
Amaxabiso angamahlekwane kanye Barbell Incline Bench Press
- Dinani pa Barbell Bench Press
- Kuchita masewera olimbitsa thupi pachifuwa ndi Barbell
- Kuchita Zolimbitsa Thupi Pachifuwa Chapamwamba
- Incline Press Exercise
- Maphunziro a Chifuwa cha Barbell
- Incline Bench Press Technique
- Kulimbitsa Minofu Yachifuwa
- Kulimbitsa Thupi Lapamwamba ndi Barbell
- Incline Barbell Chest Workout
- Kumanga Minofu Yachifuwa ndi Barbell