Bench Press
Umakhi woMsebenzi
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Ukuxhumana kwe Bench Press
Bench Press ndi masewera olimbitsa thupi amphamvu omwe amayang'ana pachifuwa, mapewa, ndi triceps, zomwe zimathandizira kukula kwa minofu yam'mwamba. Ndioyenera kwa aliyense, kuyambira oyamba kumene mpaka akatswiri othamanga, akuyang'ana kuti apititse patsogolo mphamvu zawo zakumtunda ndi kupirira kwa minofu. Anthu angafune kuphatikizirapo makina osindikizira m'chizoloŵezi chawo chifukwa cha mphamvu zake zolimbitsa thupi, kulimbikitsa thanzi la mafupa, ndi kukonza thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Bench Press
- Gwirani kansaluko ndi manja anu otalikirana pang'ono kuposa m'lifupi mwake m'lifupi, zikhato zikuyang'ana kumapazi anu, ndikuchikweza pachoyikapo, ndikuchigwira molunjika pachifuwa chanu ndi manja anu atatambasula.
- Pang'onopang'ono tsitsani barbell mpaka pachifuwa chanu ndikusunga zigongono zanu pakona ya digirii 90.
- Barbell ikakhudza pachifuwa chanu, kanikizeni m'mwamba pomwe mukuyambira ndikusunga msana wanu pabenchi.
- Bwerezani izi kuti mubwereze nambala yomwe mukufuna, nthawi zonse mumayang'anira barbell ndikuwonetsetsa kuti mawonekedwe anu ndi olondola.
Izinto zokwenza Bench Press
- Pewani Kubweza Msana Wanu: Cholakwika chimodzi chodziwika bwino ndikumangirira kumbuyo kwambiri panthawi yokweza. Izi zingayambitse kuvulala kwa msana. Msana wanu uyenera kukhala ndi chiwombankhanga chachilengedwe, koma sayenera kukokomeza kwambiri. Matako anu, mapewa, ndi mutu ziyenera kukhudzana ndi benchi nthawi zonse.
- Mayendedwe Oyendetsedwa: Pewani chiyeso chokweza belu mwachangu kwambiri. Kukweza koyendetsedwa, kokhazikika kumakhala kothandiza komanso kumachepetsa chiopsezo cha kuvulala. Tsitsani kapamwamba kofikira pakati pa chifuwa chanu pang'onopang'ono, imirirani pang'ono, kenaka kanikizeni m'mwamba osatseka zigongono zanu pamwamba.
- Osadzikweza Wekha:
Bench Press Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Bench Press?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka ndikuyang'ana mawonekedwe oyenera kuti musavulale. Zimakhalanso zopindulitsa kukhala ndi malo owonetsera, makamaka pamene mukuphunzira kayendetsedwe kake. Mungafune kulingalira za kulemba ntchito mphunzitsi wanu kapena mphunzitsi kuti muwonetsetse kuti mukuchita bwino.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Bench Press?
- Decline Bench Press: Kusinthaku kumachitika pa benchi yotsika kuti ilunjika kumunsi kwa chifuwa.
- Close-Grip Bench Press: Kusiyanaku kumayang'ana pa triceps ndi gawo lamkati la chifuwa poyika manja pamodzi pa bar.
- Dumbbell Bench Press: Kusinthaku kumagwiritsa ntchito ma dumbbells m'malo mwa barbell, zomwe zimapangitsa kuti pakhale kusuntha kwakukulu komanso kusuntha kwa mkono.
- Reverse-Grip Bench Press: Kusinthaku kumachitika ndikugwedeza manja anu kuti manja anu ayang'ane kwa inu, kulunjika pachifuwa chapamwamba ndi triceps.
Izinto zokufunda ezishisa ezivumelekile Bench Press?
- Dumbbell ntchentche ndi masewera ena ogwira ntchito omwe amakwaniritsa zosindikizira za benchi chifukwa amalekanitsa minofu ya pachifuwa, kulimbikitsa kukula kwa minofu ndi mphamvu m'njira yosiyana ndi kayendedwe ka benchi, motero kuonetsetsa kuti mbali zonse za chifuwa zikugwira ntchito.
- Makina osindikizira ankhondo oima ndi ntchito yopindulitsa yomwe ingathe kuthandizira makina osindikizira a benchi pamene akuyang'ana pa mapewa ndi ma triceps, minofu yomwe imakhala yosuntha yachiwiri mu makina osindikizira a benchi, motero kulimbikitsa maderawa kungayambitse kusintha kwa ntchito yanu yosindikizira benchi.
Amaxabiso angamahlekwane kanye Bench Press
- Kuchita masewera olimbitsa thupi pachifuwa ndi barbell
- Barbell bench press exercise
- Kuphunzitsa mphamvu pachifuwa
- Kulimbitsa thupi kumtunda ndi barbell
- Zochita za pachifuwa cha Barbell
- Bench Press kwa minofu pachifuwa
- Kumanga minofu ya pachifuwa ndi makina osindikizira
- Kulimbitsa chifuwa ndi barbell
- Chizoloŵezi chochita masewera olimbitsa thupi
- Zochita za Barbell za kukula kwa minofu ya pachifuwa