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Decline Wide-grip 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 Wide-grip Press

The Decline Wide-grip Press ndi ntchito yolimbitsa thupi yomwe imayang'ana minofu ya m'chifuwa, triceps, ndi mapewa. Ndizoyenera kwa anthu omwe akufuna kupititsa patsogolo mphamvu za thupi lawo ndikuumba minofu ya pectoral. Kuchita masewera olimbitsa thupi kumakhala kopindulitsa makamaka chifukwa kumapereka ntchito yowonjezereka ya minofu ya pachifuwa poyerekeza ndi makina osindikizira a benchi okhazikika, kulimbikitsa kukula kwa minofu ndi kutanthauzira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Decline Wide-grip Press

  • Gwirani kansalu kogwirizira kokulirapo, kokulirapo kuposa m'lifupi mwa phewa, ndipo pang'onopang'ono mutulutse pachoyikapo, ndikuchigwira molunjika pachifuwa ndi manja anu atatambasula.
  • Pumani mpweya pamene mukutsitsa belulo mokhazikika mpaka litakhudza pachifuwa chanu pang'onopang'ono, ndipo zigongono zanu zimatuluka panja.
  • Exhale pamene mukukankhira barbell m'mwamba pogwiritsa ntchito minofu ya pachifuwa, ndikuibwezera kumalo oyambira ndi manja anu atatambasula.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuwonetsetsa kuti mayendedwe anu azikhala pang'onopang'ono komanso owongolera nthawi yonseyi.

Izinto zokwenza Decline Wide-grip Press

  • Grip Width: Mukagwira mwamphamvu kwambiri, mudzayang'ana kwambiri minofu ya pachifuwa chanu. Komabe, kukulitsa kwambiri kungakupangitseni kupsinjika mosayenera. Lamulo labwino la chala chachikulu ndikukulitsa manja anu motalikirana motalikirana ndi mapewa.
  • Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Tsitsani belulo pang'onopang'ono pachifuwa chanu, imani pang'ono, kenako ndikukankhiranso m'mwamba. Kuyenda koyendetsedwa kumeneku kudzakuthandizani kugwirizanitsa minofu yanu mogwira mtima komanso kuchepetsa chiopsezo cha kuvulala.
  • Kuyenda Kwathunthu: Ndikofunikira kugwiritsa ntchito kusuntha kokwanira panthawiyi. Tsitsani barbell mpaka itakhudza pang'ono pachifuwa chanu, kenaka ikani kumbuyo mpaka manja anu atatambasula. Kubwereza pang'ono kungayambitse kusalinganika kwa minofu ndikupambana

Decline Wide-grip Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Decline Wide-grip Press?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Decline Wide-grip Press. Komabe, ndikofunikira kuti muyambe ndi zolemetsa zochepa ndikuyang'ana mawonekedwe olondola kuti musavulale. Ndikulimbikitsidwanso kukhala ndi spotter kapena mphunzitsi, makamaka kwa oyamba kumene, kuonetsetsa chitetezo pamene mukuchita izi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Decline Wide-grip Press?

  • Flat Bench Wide-grip Press ndi kusiyana kwina komwe kumayang'ana minofu yapakati pachifuwa, kupereka masewera olimbitsa thupi.
  • The Close-grip Bench Press ndi kusiyana komwe manja amayikidwa pafupi ndi bar, akugogomezera triceps ndi minofu yamkati ya chifuwa.
  • The Decline Dumbbell Press ndikusintha komwe kumagwiritsa ntchito ma dumbbell m'malo mwa barbell, zomwe zimapangitsa kuti pakhale kusuntha kwakukulu komanso kusuntha kwa mkono.
  • The Decline Wide-grip Press with Resistance Bands ndikusintha kwina, komwe magulu otsutsa amagwiritsidwa ntchito kuti awonjezere zovuta komanso kulimbitsa minofu yokhazikika.

Izinto zokufunda ezishisa ezivumelekile Decline Wide-grip Press?

  • The Flat Bench Press ndizothandizira kwambiri ku Decline Wide-grip Press pamene ikuyang'ana minofu yapakati ya pectoral, kuonetsetsa kuti chifuwachi chikuyenda bwino.
  • Zochita zolimbitsa thupi za Dumbbell Fly zimakwaniritsa Decline Wide-grip Press pomwe zimaloza minofu yakunja ya pachifuwa, kukulitsa tanthauzo lachifuwa chonse ndi m'lifupi zomwe atolankhani otsika amayang'ana.

Amaxabiso angamahlekwane kanye Decline Wide-grip Press

  • Decline Wide-grip Barbell Press
  • Kuchita Zolimbitsa Thupi Zachifuwa Zambiri
  • Decline Press for Chest
  • Barbell Decline Chest Workout
  • Wide-grip Decline Press Exercise
  • Decline Press yolunjika pachifuwa
  • Kuchita Zolimbitsa Thupi za Barbell Chest
  • Decline Wide-grip Press Workout
  • Barbell Chest Decline Press
  • Decline Wide-grip Press ya Minofu Yachifuwa