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Sinthani Bench Press

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMbendelo
Imimiselo eqhaphoPectoralis Major Clavicular Head
Amashwa eqhaphoDeltoid Anterior, Triceps Brachii
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Sinthani Bench Press

The Incline Bench Press ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri minofu ya pachifuwa ndi mapewa, ndikupereka kulimbitsa thupi kwakukulu kwa thupi lapamwamba. Ndi yabwino kwa okonda zolimbitsa thupi amisinkhu yonse, kuyambira oyamba mpaka apamwamba, akuyang'ana kukulitsa minofu ya pectoral ndikulimbikitsa mphamvu zakumtunda. Kuphatikizira izi muzochita zanu kumathandizira kutanthauzira kwa minofu, kusintha kaimidwe, ndikuthandizira kuti thupi lizigwira ntchito bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Sinthani Bench Press

  • Khalani pa benchi mapazi anu ali pansi, gwirani barbell ndi manja anu otambasula pang'ono kusiyana ndi mapewa-m'lifupi mwake, ndikuichotsa pachoyikapo.
  • Tsitsani chotchinga pachifuwa chanu mowongolera ndikusunga zigono zanu pakona ya digirii 45 ku thupi lanu.
  • Kanikizani barbell mpaka pomwe mukuyambira, mukutambasula manja anu mokwanira koma osatseka zigongono zanu.
  • Bwerezani ndondomekoyi kuti mubwereze nambala yomwe mukufuna, ndikuwonetsetsa kuti mukhale ndi mawonekedwe oyenera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Sinthani Bench Press

  • **Grip Width:** Kukula kwanu kogwira kumathandizira kwambiri pakuchita bwino kwa masewerawa. Kugwira mopapatiza kwambiri kumatha kukuvutitsani m'manja ndi m'zigongono mosayenera, pomwe kugwira kwakukulu kumatha kuchepetsa kusuntha kwanu. Lamulo labwino la chala chachikulu ndikuyika manja anu motalikirapo pang'ono kuposa m'lifupi mwake mapewa. Mawondo anu ayenera kukhala pamwamba pa zigongono zanu pamene bala ili pachifuwa.
  • **Lamulirani Barbell:** Cholakwika chofala ndikusiya chotchingacho kuti chidutse pachifuwa kapena kuyigwetsa mwachangu kwambiri. Izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi. Tsitsani barbell

Sinthani Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Sinthani Bench Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Incline Bench Press. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyamba kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu ndi chidaliro zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Sinthani Bench Press?

  • The Reverse Grip Incline Bench Press ndi mtundu wina womwe grip imasinthidwa, kuyang'ana kwambiri minofu yam'mwamba ya pectoral ndi triceps.
  • The Smith Machine Incline Bench Press imachitidwa pa makina opangira zitsulo, kupereka kukhazikika ndi kuthandizira kusunga mawonekedwe, makamaka kwa oyamba kumene.
  • The Close Grip Incline Bench Press ndikusintha komwe kumagwira kumakhala kocheperako kuposa m'lifupi mwa phewa, kumayang'ana kwambiri ma triceps ndi minofu yamkati yachifuwa.
  • The Incline Bench Press yokhala ndi Resistance Bands imawonjezera kukana kosiyana ndikuthandizira kugwirizanitsa minofu yokhazikika, kupititsa patsogolo mphamvu zonse ndi kusinthasintha.

Izinto zokufunda ezishisa ezivumelekile Sinthani Bench Press?

  • Push-ups: Push-ups ndi masewera olimbitsa thupi omwe samangolimbitsa minofu ya pachifuwa monga makina osindikizira a benchi, komanso amagwiritsira ntchito triceps ndi mapewa, ndikupereka masewera olimbitsa thupi apamwamba kwambiri.
  • Tricep Dips: Ntchitoyi imayang'ana makamaka ma triceps, omwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito pa makina osindikizira a bench, motero kumawonjezera mphamvu zanu zonse zokankhira ndi kukhazikika zomwe zingathe kupititsa patsogolo ntchito yanu mu makina osindikizira a benchi.

Amaxabiso angamahlekwane kanye Sinthani Bench Press

  • Cable Incline Bench Press
  • Kulimbitsa thupi pachifuwa ndi zingwe
  • Zochita zachingwe pachifuwa
  • Ikani chingwe pachifuwa chosindikizira
  • Zolimbitsa thupi zama chingwe pachifuwa chapamwamba
  • Dinani Bench Press ndi Chingwe
  • Zochita pachifuwa zamakina a chingwe
  • Kulimbitsa thupi kumtunda ndi makina a chingwe
  • Cable Incline Press kwa chifuwa
  • Kuchita masewera olimbitsa thupi pachifuwa ndi zingwe