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Cable Bench Press

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMbendelo
Imimiselo eqhaphoPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Amashwa eqhaphoDeltoid Anterior, Triceps Brachii
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Ukuxhumana kwe Cable Bench Press

Cable Bench Press ndi masewera olimbitsa thupi amphamvu omwe amayang'ana minofu ya pachifuwa, komanso imagwira mapewa ndi ma triceps, kulimbikitsa mphamvu zam'mwamba zonse. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa kukana kumatha kusinthidwa mosavuta kuti kufanane ndi milingo yamphamvu. Kuphatikizira Cable Bench Press muzochita zanu zolimbitsa thupi kumathandizira kupirira kwa minofu, kuwongolera thupi, ndikuthandizira kukulitsa chifuwa champhamvu, chodziwika bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Cable Bench Press

  • Khalani pansi pa benchi ndikugwira zogwirira ntchito ndi manja anu kuyang'ana pansi, kuonetsetsa kuti manja anu akugwirizana ndi mapewa anu.
  • Kankhirani zogwirira kutali ndi chifuwa chanu, kukulitsa manja anu mokwanira, kwinaku mukusunga msana wanu molunjika pa benchi.
  • Imani kwakanthawi kumapeto kwa mayendedwe, kuwonetsetsa kuti minofu yanu ya pachifuwa yakhazikika.
  • Pang'onopang'ono bweretsani zogwirira ntchito kumalo oyambira, kulola kuti minofu yanu ya pachifuwa itambasule, ndikubwereza ndondomekoyi kuti muwerenge chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Cable Bench Press

  • **Pewani Kukulitsa Kwambiri**: Kulakwitsa kofala ndiko kufutukula manja mopambanitsa pokankha zingwe. Izi zitha kubweretsa zovuta zosafunikira pamalumikizidwe anu. M'malo mwake, yesetsani kupindika pang'ono m'zigongono zanu pamwamba pa kayendetsedwe kake.
  • **Gwiritsani Ntchito Pakatikati Mwanu**: Pomwe makina osindikizira a benchi amalunjika pachifuwa, ndikofunikira kugwirizanitsa pachimake pakuyenda kwanu kuti mukhale bata. Izi zingathandizenso kuteteza msana wanu.
  • **Kuyenda Koyendetsedwa**: Pewani chiyeso chogwiritsa ntchito liwiro kukankha zingwe. M'malo mwake, yang'anani pamayendedwe oyendetsedwa, osalala. Izi zidzaonetsetsa kuti minofu yoyenera ikugwiritsidwa ntchito komanso ingathandizenso kupewa kuvulala.

Cable Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Cable Bench Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Bench Press. Komabe, ndikofunikira kuti tiyambe ndi zolemetsa zopepuka kuti muwonetsetse mawonekedwe olondola ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri amayang'anira ntchitoyo kuti atsimikizire kuti ikuchitika moyenera. Kumbukirani, kunenepa kumangobwera pambuyo podziwa bwino mawonekedwe.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Cable Bench Press?

  • Decline Cable Bench Press: Kusiyanaku kumayang'ana minofu yapansi ya pectoral, ndikuyika benchi pamalo otsika.
  • Single-Arm Cable Bench Press: Kusinthaku kumachitika mkono umodzi panthawi, zomwe zimathandiza kupititsa patsogolo kusalinganika kwa minofu ndikuwonjezera kuchitapo kanthu koyambira.
  • Close-Grip Cable Bench Press: Kusiyanaku kumatsindika kwambiri ma triceps ndi chifuwa chamkati, poyika manja pafupi ndi bar.
  • Cable Crossover Bench Press: Kusiyanasiyana kumeneku kumaphatikizapo kupanga chingwe chodutsa pamwamba pa makina onse, zomwe zimathandiza kupititsa patsogolo minofu ya pachifuwa.

Izinto zokufunda ezishisa ezivumelekile Cable Bench Press?

  • Tricep Dips: Ngakhale Cable Bench Press imayang'ana kwambiri pachifuwa, imakhudzanso ma triceps. Pochita Tricep Dips, mutha kulimbikitsa minofu yachiwiriyi, yomwe ingathe kupititsa patsogolo ntchito yanu mu Cable Bench Press.
  • Push-ups: Ndi masewera olimbitsa thupi omwe, monga Cable Bench Press, amagwira ntchito pachifuwa, triceps, ndi mapewa. Kuphatikiza ma push-ups muzochita zanu kungakuthandizeni kupirira ndi kukhazikika kwa minofu yanu, zomwe zingathandize kuchita Cable Bench Press mogwira mtima.

Amaxabiso angamahlekwane kanye Cable Bench Press

  • Kulimbitsa thupi pachifuwa ndi chingwe
  • Cable bench atolankhani maphunziro
  • Zochita zachingwe pachifuwa
  • Kuphunzitsa mphamvu pachifuwa
  • Zochita zolimbitsa thupi zama waya
  • Njira yosindikizira benchi ya chingwe
  • Kulimbitsa thupi pachifuwa kwa makina a chingwe
  • Momwe mungapangire chingwe chosindikizira
  • Makina osindikizira a benchi a pectoral
  • Kumanga minofu pachifuwa ndi chingwe.