Barbell Weighted Bench Press
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Ukuxhumana kwe Barbell Weighted Bench Press
The Barbell Weighted Bench Press ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya pachifuwa, komanso amagwiranso ntchito mapewa ndi triceps. Ndioyenera kwa onse oyamba kumene komanso onyamula zida zapamwamba, omwe amapereka zosankha zosiyanasiyana zolemetsa kuti agwirizane ndi magawo olimba osiyanasiyana. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti apititse patsogolo mphamvu za thupi, kulimbitsa minofu, ndi kulimbikitsa masewera olimbitsa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Weighted Bench Press
- Gwirani kachitsuloko ndi manja anu otalikirana pang'ono kusiyana ndi m'lifupi m'lifupi mapewa, zikhatho zikuyang'ana kumapazi anu, ndipo mutulutse pachoyikapo kapena perekani mawanga akuthandizeni.
- Tsitsani belu pachifuwa chanu mowongolera, ndikusunga zigono zanu pakona ya digirii 90.
- Pamene barbell yakhudza chifuwa chanu, kanikizeni m'mwamba pogwiritsa ntchito minofu ya pachifuwa mpaka manja anu atatambasula.
- Bwerezerani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, nthawi zonse kuwonetsetsa kuti muzitha kuyang'anira barbell komanso kuti musatseke zigongono zanu pamwamba pakuyenda.
Izinto zokwenza Barbell Weighted Bench Press
- **Grip**: Kugwira kwake kumasiyanasiyana malinga ndi munthu, koma lamulo lalikulu la chala chachikulu ndikuyika manja anu kuti mikono yanu ikhale yoyima pomwe belu lili pachifuwa chanu. Kulakwitsa kofala ndiko kugwira kapamwamba kwambiri kapena kakang'ono kwambiri, komwe kungayambitse kuvulala pamapewa kapena dzanja.
- **Kuyenda Koyendetsedwa**: Tsitsani cholumikizira pachifuwa chanu mowongolera, imani pang'ono, kenaka kanikizani chotchingacho m'mwamba mpaka manja anu atatambasula. Pewani kulakwitsa poponya mipiringidzo mwachangu kapena kuigwedeza pachifuwa chanu, zomwe zingayambitse kuvulala ndipo sizigwira ntchito bwino minofu.
- **Osakubisa Msana Wanu **: Kulakwitsa kofala
Barbell Weighted Bench Press Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Barbell Weighted Bench Press?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Weighted Bench Press, koma ayenera kuyamba ndi kulemera kopepuka kuti apange mawonekedwe oyenera ndikupewa kuvulala. Ndizothandizanso kukhala ndi ma spotter, makamaka kwa oyamba kumene, kuonetsetsa chitetezo. Ndikofunika kuonjezera kulemera pang'onopang'ono pamene mphamvu ikuwonjezeka. Kufunsana ndi wophunzitsa zolimbitsa thupi kapena katswiri kuti muphunzire njira yolondola ndiyofunikira kwambiri.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Weighted Bench Press?
- Decline Barbell Bench Press: Pakusiyana uku, benchi imayikidwa pakutsika kuti ikulondole kumunsi kwa chifuwa.
- Close-Grip Barbell Bench Press: Kusiyanaku kumaphatikizapo kugwira kwambiri pazitsulo, zomwe zimayang'ana kwambiri pa triceps ndi minofu yamkati ya chifuwa.
- Wide-Grip Barbell Bench Press: Kusintha kumeneku kumaphatikizapo kugwira kwakukulu pazitsulo kuti zitsimikizire minofu yakunja ya pachifuwa.
- Reverse-Grip Barbell Bench Press: Mukusintha uku, chotchingacho chimagwidwa ndi manja omwe akuyang'ana kwa inu, omwe amalunjika pachifuwa chapamwamba ndi triceps.
Izinto zokufunda ezishisa ezivumelekile Barbell Weighted Bench Press?
- Mapush-ups ndi masewera olimbitsa thupi omwe amawathandiza kwambiri chifukwa samangoyang'ana minofu ya pachifuwa, komanso amagwirizanitsa ma triceps ndi mapewa, omwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito pazitsulo za benchi.
- Ma Tricep Dips ndiwowonjezera bwino ku Barbell Weighted Bench Press chifukwa amalimbitsa ma triceps, gulu lofunikira lothandizira minofu mu makina osindikizira a benchi, omwe angathandize kukonza magwiridwe antchito komanso kukhazikika.
Amaxabiso angamahlekwane kanye Barbell Weighted Bench Press
- Barbell Chest Workout
- Kulimbitsa Bench Press Exercise
- Kulimbitsa Chifuwa ndi Barbell
- Barbell Bench Press Technique
- Kumanga Minofu Yachifuwa ndi Barbell
- Zolimbitsa Thupi za Barbell kwa Pectorals
- Gym Workout Bench Press
- Zochita Zolimbitsa Thupi Zachifuwa za Barbell
- Maphunziro a Bench Press
- Barbell Workout ya Upper Thupi