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Decline Bench Press

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMexau Karala
Imimiselo eqhaphoPectoralis Major Sternal Head
Amashwa eqhaphoDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Ukuxhumana kwe Decline Bench Press

The Decline Bench Press ndi ntchito yolimbitsa mphamvu yomwe imayang'ana m'munsi mwa minofu ya pachifuwa, komanso ma triceps ndi mapewa. Ndiwoyenera kwa okonda masewera olimbitsa thupi a magulu onse, kuyambira oyamba kumene kupita kwa othamanga apamwamba, omwe akufunafuna kukulitsa mphamvu zawo zapamwamba za thupi ndi kutanthauzira kwa minofu. Kuphatikizira Decline Bench Press muzochita zanu zolimbitsa thupi kumathandizira kulimbitsa thupi lanu lonse pachifuwa, kulimbitsa mphamvu yakukankha, ndikupereka zovuta zosiyanasiyana ku minofu yanu poyerekeza ndi makina osindikizira achikhalidwe.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Decline Bench Press

  • Gona pa benchi ndikufika mmwamba kuti ugwire barbell ndikugwira mokulirapo pang'ono kuposa m'lifupi mwa phewa, kuwonetsetsa kuti manja anu ayikidwa mofanana.
  • Kwezani barbell pachoyikapo ndikuchigwira molunjika pachifuwa chanu ndi manja anu atatambasula.
  • Pang'onopang'ono tsitsani belu pachifuwa chanu chakumunsi, ndikusunga zigongono zanu pamtunda wa digirii 90 ndikuwonetsetsa kuti belulo silikudumpha pachifuwa chanu.
  • Kanikizani barbell mpaka pomwe mukuyambira, mukutambasula manja anu mokwanira koma osatseka zigongono zanu, ndikubwereza kubwereza komwe mukufuna.

Izinto zokwenza Decline Bench Press

  • **Grip ndi Elbow Position**: Gwirani kachitsuloko mokulirapo pang'ono kusiyana ndi m'lifupi mwa phewa. Mukatsitsa bar, zigono zanu ziyenera kukhala pamtunda wa digirii 45 ku thupi lanu. Pewani kuyatsa zigono zanu kumbali, chifukwa izi zitha kuvulaza mapewa.
  • **Kuyenda Koyendetsedwa**: Tsitsani chotchinga chakumunsi chakumunsi kwa chifuwa chanu pang'onopang'ono komanso mowongolera, kenako chikankhireni m'mwamba osatseka zigongono zanu pamwamba. Musalole kuti kapamwamba katulutse pachifuwa chanu kapena kuti chiuno chanu chinyamuke pa benchi, chifukwa zolakwika zomwe zimachitika kawirikawiri zimatha kuvulaza ndikuchepetsa mphamvu ya masewera olimbitsa thupi.

Decline Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Decline Bench Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Decline Bench Press, koma ndikofunikira kuti muyambe ndi zolemera zopepuka ndikuyang'ana mawonekedwe oyenera kuti mupewe kuvulala. Ndikulimbikitsidwanso kukhala ndi chotchinga, makamaka kwa oyamba kumene, kuti muwonetsetse chitetezo pochita izi. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kuphunzira ndikuchita motsogozedwa ndi katswiri wophunzitsidwa bwino za masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Decline Bench Press?

  • Close-Grip Decline Bench Press: Mtunduwu umalimbana ndi ma triceps ndi chifuwa chamkati kwambiri poyika manja moyandikana pa bala.
  • Decline Bench Press ndi Ma Resistance Band: Mukusintha uku, magulu otsutsa amagwiritsidwa ntchito kuwonjezera kupsinjika ndi zovuta pamasewerawa.
  • Single-Arm Decline Dumbbell Bench Press: Zochita zolimbitsa thupi zimayang'ana mbali imodzi panthawi, kuthandiza kuthana ndi kusalinganika kwa minofu.
  • Incline Push-ups: Ngakhale si makina osindikizira, masewera olimbitsa thupi amatha kutsanzira kayendetsedwe kake ka benchi ndipo akhoza kukhala njira yabwino kwa iwo omwe alibe zida zochitira masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Decline Bench Press?

  • The Flat Bench Press ndizothandizira kwambiri ku Decline Bench Press pamene ikuyang'ana minofu yapakati pa pectoral, kupereka masewera olimbitsa thupi pachifuwa pamene akuphatikizidwa ndi chifuwa cham'munsi cha Decline Bench Press.
  • Zochita zolimbitsa thupi za Cable Crossover zimakwaniritsa Decline Bench Press poyang'ana minofu yamkati ya chifuwa, kupititsa patsogolo kutanthauzira kwa chifuwa chonse ndi mphamvu, zomwe Decline Bench Press yokha sizingakwaniritse.

Amaxabiso angamahlekwane kanye Decline Bench Press

  • Decline Barbell Bench Press
  • Kuchita masewera olimbitsa thupi pachifuwa ndi Barbell
  • Decline Bench Press for Pectorals
  • Kuchita Zolimbitsa Thupi Pachifuwa Chapansi
  • Barbell Decline Press
  • Chepetsani Kuchita Zolimbitsa Thupi kwa Bench kwa Chifuwa
  • Kuchita Zolimbitsa Thupi kwa Barbell kwa Chifuwa Chapansi
  • Chepetsani Kuchita Zolimbitsa Thupi za Chifuwa
  • Maphunziro a Mphamvu ndi Decline Bench Press
  • Barbell Workout ya Chifuwa Minofu