Barbell Wide Bench Press
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Barbell Wide Bench Press
The Barbell Wide Bench Press ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya pachifuwa, komanso akugwira mapewa ndi triceps. Ndizoyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi milingo yamphamvu yamunthu. Kuchita masewera olimbitsa thupi ndi abwino kwa iwo omwe akufuna kuwonjezera mphamvu za thupi, kusintha matanthauzo a minofu, ndi kupititsa patsogolo ntchito ya thupi lonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Wide Bench Press
- Gwirani kachitsuloko ndi manja anu motalikirana motalikirana m'lifupi m'mapewa, zikhato zikuyang'ana kutali ndi inu.
- Kwezani barbell pachoyikapo ndikuchigwira molunjika pachifuwa chanu ndi manja anu atatambasula.
- Pang'onopang'ono tsitsani belu mpaka pachifuwa chanu, kuonetsetsa kuti zigongono zanu zikhale pa ngodya ya digirii 90 pamene mukutero.
- Kanikizani barbell mpaka pomwe mukuyambira, mukutambasula manja anu mokwanira, ndikubwereza ndondomekoyi kuti mubwereze nambala yomwe mukufuna.
Izinto zokwenza Barbell Wide Bench Press
- Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Tsitsani belulo pachifuwa chanu pang'onopang'ono, mowongolera, kenaka kanikizeni m'mwamba osatseka zigongono zanu. Izi zidzakuthandizani kugwirizanitsa minofu yoyenera ndikupewa kupsinjika pamfundo zanu.
- Kugwira Moyenera: Onetsetsani kuti mwagwira barbell molondola. Zala zanu zam'manja ziyenera kukulunga kuzungulira barbell, osati kuyikidwa mbali imodzi ndi zala zanu. Izi zimatchedwa "kudzipha" ndipo zimatha kupangitsa kuti belu lituluke m'manja mwanu, ndikuvulaza.
- Osatsitsa Barbell: Ndi kulakwitsa kofala kuwonjezera kulemera kwambiri
Barbell Wide Bench Press Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Barbell Wide Bench Press?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Wide Bench Press, koma ayenera kuyamba ndi zolemera zopepuka kuti atsimikizire kuti amasunga mawonekedwe abwino ndikupewa kuvulala. Ndibwinonso kukhala ndi spotter kapena mphunzitsi kuti atsimikizire chitetezo, makamaka kwa oyamba kumene. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu ndi chidaliro zimakula.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Wide Bench Press?
- The Decline Barbell Bench Press ndi kusiyana kwina komwe kumatsindika kumunsi kwa minofu ya pachifuwa.
- The Close-Grip Barbell Bench Press imasintha kuyang'ana kwa triceps ndi pakati pa chifuwa.
- Reverse Grip Barbell Bench Press ndi mtundu wapadera womwe umalunjika pachifuwa chapamwamba ndi triceps.
- The Barbell Bench Press with Chains imawonjezera kukana pamene mukukankhira, ndikuwonjezera vuto pachifuwa chanu, mapewa, ndi triceps.
Izinto zokufunda ezishisa ezivumelekile Barbell Wide Bench Press?
- Makina osindikizira a Close-Grip Bench angakhalenso owonjezera pamene amayang'ana kwambiri pa triceps ndi chifuwa chamkati, zomwe zingathe kupititsa patsogolo mphamvu yokankhira yomwe ikufunika pazitsulo zazikulu za benchi.
- Mapush-ups amatha kukhala masewera olimbitsa thupi omwe amathandizirana pamene akugwira magulu a minofu omwewo - pachifuwa, triceps, ndi mapewa - komanso amaphatikiza kukhazikika kwapakati, kukulitsa mphamvu zogwirira ntchito komanso kupirira.
Amaxabiso angamahlekwane kanye Barbell Wide Bench Press
- Zolimbitsa thupi za Barbell pachifuwa
- Wide grip bench press
- Zochita zomanga pachifuwa
- Zochita za Barbell pachifuwa
- Kuphunzitsa mphamvu pachifuwa
- Wide bench press technique
- Kusiyanasiyana kwa makina a Barbell
- Kulimbitsa thupi kwa minofu ya pachifuwa ndi barbell
- Wide grip barbell bench press
- Kulimbitsa thupi kumtunda ndi barbell.