Decline Bench Press
Umakhi woMsebenzi
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Ukuxhumana kwe Decline Bench Press
The Decline Bench Press ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri kumunsi kwa minofu ya pachifuwa, yopereka njira yabwino yowonjezera kutanthauzira kwa minofu ndikuwonjezera mphamvu ya chifuwa chonse. Zochita izi ndi zabwino kwa oyamba kumene komanso ochita masewera olimbitsa thupi omwe ali ndi cholinga chopanga chifuwa chozungulira bwino, chosema. Kuphatikizira Decline Bench Press muzochita zanu zolimbitsa thupi kungathandize kusiyanitsa maphunziro anu, kupewa kusamvana kwa minofu, ndikuwongolera magwiridwe antchito anu pazolimbitsa thupi zina zapamwamba.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Decline Bench Press
- Gona pansi pa benchi ndi mapazi otetezedwa pansi pa zomangira phazi, gwirani chotchingacho ndi chogwirizira chomwe chili chotalikirapo pang'ono kuposa m'lifupi mwake, ndikukweza chotchingacho.
- Pang'onopang'ono tsitsani kapamwamba mpaka pachifuwa chanu chakumunsi kwinaku mukusunga zigongono zanu pamakona a digirii 90.
- Kanikizani kapamwamba mpaka pomwe mukuyambira pogwiritsa ntchito minofu ya pachifuwa, kuwonetsetsa kuti mikono yanu yatambasula koma osatsekedwa.
- Bwerezani ndondomekoyi kuti mubwereze nambala yomwe mukufuna kubwereza, nthawi zonse mumayang'anira bar, ndikubwezerani bar ku rack mukamaliza.
Izinto zokwenza Decline Bench Press
- Malo Oyenera: Yalani pansi pa benchi ndi mapazi anu motetezedwa pansi pa zomangira. Izi ndizofunikira kwambiri kuti mukhale okhazikika komanso okhazikika panthawi yolimbitsa thupi. Mutu wanu, mapewa, ndi matako ziyenera kukhala zolimba pa benchi. Pewani kukweza msana wanu pa benchi chifukwa izi zitha kuvulaza.
- Kuyika Pamanja: Gwirani chotchingacho motalikirapo kuposa m'lifupi m'lifupi mwake, manja anu atayang'ana kutali ndi inu. Kulakwitsa kofala ndiko kugwira pamtengo wopapatiza kwambiri zomwe zimatha kusokoneza manja ndikuchepetsa kukhudzana kwa minofu ya pachifuwa.
- Mayendedwe Oyendetsedwa: Tsitsani kapamwamba pang'onopang'ono mpaka pachifuwa chanu chakumunsi, ndikusunga zigono zanu pamtunda wa digirii 90. Pewani kugwetsa zitsulo pachifuwa chanu kapena kutseka zigongono zanu pamwamba, momwe zingathere
Decline Bench Press Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Decline Bench Press?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Decline Bench Press. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kuti muzolowere kuyenda komanso kupewa kuvulala. Ndikofunikiranso kukhala ndi mawonekedwe ndi njira yoyenera kuwonetsetsa kuti masewerawa ndi othandiza komanso otetezeka. Zingakhale zothandiza kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyambirira kuti awonetsetse kuti ali ndi mawonekedwe olondola.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Decline Bench Press?
- Close-Grip Decline Bench Press: Posintha kugwira kwanu kuti kuyandikana kwambiri, mumatsata ma triceps kwambiri pakusiyana uku.
- Decline Bench Press ndi Resistance Band: Kuonjezera magulu otsutsa ku makina anu osindikizira a benchi kungathe kukulitsa mphamvu ndikugwirizanitsa minofu yokhazikika.
- One-Arm Decline Dumbbell Bench Press: Zochita zolimbitsa thupi zimayang'ana mbali imodzi panthawi, ndikuwongolera kukhazikika kwa minofu ndi kugwirizana.
- Incline Push-ups: Ngakhale si makina osindikizira a benchi, masewera olimbitsa thupi amatsanzira kayendetsedwe kake kakutsika ndipo akhoza kukhala njira yabwino pamene zipangizo sizikupezeka.
Izinto zokufunda ezishisa ezivumelekile Decline Bench Press?
- The Flat Bench Press ndi ntchito ina yopindulitsa yomwe imathandizira Decline Bench Press, chifukwa imayang'ana minofu yapakati pa pectoral, kuonetsetsa kuti madera onse a chifuwa akugwiritsidwa ntchito mofanana.
- Cable Fly ndiyothandizanso bwino ku Decline Bench Press chifukwa imathandizira kudzipatula ndikuwongolera minofu ya pectoral kuchokera kumbali ina, kulimbikitsa kufanana kwa minofu ndi kukhazikika, zomwe ndizofunikira kwambiri pachifuwa chonse.
Amaxabiso angamahlekwane kanye Decline Bench Press
- Chepetsani Kuchita Zolimbitsa Thupi za Dumbbell pachifuwa
- Tsitsani Bench Press Exercise
- Maphunziro a Chifuwa cha Dumbbell
- Tsitsani Bench Dumbbell Press
- Kumanga Chifuwa ndi Decline Bench Press
- Chepetsani Kulimbitsa Thupi kwa Dumbbell pachifuwa
- Kuchita Zolimbitsa Thupi Pachifuwa Chapansi ndi Dumbbell
- Decline Dumbbell Press for Chest
- Kulimbitsa Chifuwa ndi Decline Bench Press
- Chepetsani Kuchita Zolimbitsa Thupi za Bench Dumbbell pachifuwa