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Sinthani Bench Press

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMigergo
Imimiselo eqhaphoPectoralis Major Clavicular Head
Amashwa eqhaphoDeltoid Anterior, Triceps Brachii
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Ukuxhumana kwe Sinthani Bench Press

The Incline Bench Press ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri kumtunda kwa minofu ya pectoral, komanso mapewa ndi triceps. Ndizoyenera kwa onse oyamba kumene komanso othamanga apamwamba omwe akuyang'ana kuti apange mphamvu zawo zapamwamba za thupi ndi kutanthauzira kwa minofu. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kukhoza kukulitsa chifuwa chanu chonse ndi mphamvu, kusintha kaimidwe kanu, ndikupatsa thupi loyenera, lozungulira bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Sinthani Bench Press

  • Gwirani chitsulocho ndi chogwirizira chomwe chili chotalikirapo pang'ono kuposa kutalika kwa mapewa, ndikuchichotsa pachoyikapo, ndikuchigwira molunjika pachifuwa chanu ndi manja anu atatambasula.
  • Pang'onopang'ono tsitsani belu pachifuwa chanu chakumtunda, kuwonetsetsa kuti zigongono zanu zimakhazikika pamadigiri 90 ndi manja anu molunjika.
  • Pamene barbell yakhudza pachifuwa chanu, ikanizenso mpaka pomwe munayambira, mukutambasula manja anu koma osatseka zigongono zanu.
  • Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti muzitha kuyang'anira barbell ndi mawonekedwe anu panthawi yonse yolimbitsa thupi.

Izinto zokwenza Sinthani Bench Press

  • **Grip Width**: Kukula kwa chogwira ndikofunikira pakuchita izi. Kugwira kwakukulu kudzagwira ntchito pachifuwa chanu kwambiri, pamene kugwedeza kocheperako kudzayang'ana kwambiri pa triceps yanu. Komabe, pewani kugwira mwamphamvu kwambiri chifukwa kungakupangitseni kupsinjika mosayenera. Nthawi zambiri, kugwira mokulirapo pang'ono kuposa kufalikira kwa mapewa kumalimbikitsidwa.
  • **Kuyenda Koyendetsedwa**: Pewani kulakwitsa kofala kogwiritsa ntchito kuthamanga kukweza masikelo. Izi zitha kubweretsa kuvulala ndipo sizingagwire ntchito bwino minofu yanu. Tsitsani belulo pachifuwa chanu mowongolera, kenako nkukankhira m'mwamba osatseka zigongono zanu pamwamba.
  • **Bre

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 kuyamba ndi zolemetsa zopepuka ndikuyang'ana mawonekedwe olondola kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi wanu kapena munthu wodziwa zambiri kuti azikutsogolerani poyambira. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Sinthani Bench Press?

  • Reverse-Grip Incline Bench Press: Kusiyanaku kumaphatikizapo kugwiritsira ntchito barbell ndikugwira pansi pamanja, zomwe zingathe kulunjika minofu yosiyanasiyana pachifuwa ndi manja anu.
  • Smith Machine Incline Bench Press: Kusiyanaku kumagwiritsa ntchito makina a Smith, omwe angapereke kukhazikika komanso kukulolani kuti muyambe kuganizira kwambiri za minofu.
  • Incline Close-Grip Bench Press: Kusiyanaku kumaphatikizapo kugwiritsira ntchito barbell ndikugwira kwambiri, zomwe zingathe kutsindika kwambiri pa triceps yanu ndi mkati mwa chifuwa chanu.
  • Incline Bench Press ndi Resistance Band: Kusinthaku kumaphatikizapo kugwiritsa ntchito magulu otsutsa, omwe angapangitse zovuta zina ndikuthandizira kupititsa patsogolo mphamvu ndi mphamvu zanu.

Izinto zokufunda ezishisa ezivumelekile Sinthani Bench Press?

  • Dumbbell Fly ndi ntchito ina yopindulitsa chifukwa imalekanitsa minofu ya pachifuwa, kulimbitsa mphamvu ndi kukhazikika kofunikira pa Incline Bench Press.
  • Push-ups imathandiziranso Incline Bench Press, pamene imapanga magulu ofanana a minofu kuphatikizapo chifuwa, mapewa, ndi triceps, komanso amaphatikizapo mphamvu zazikulu ndi kukhazikika, kupititsa patsogolo ntchito yonse.

Amaxabiso angamahlekwane kanye Sinthani Bench Press

  • Dumbbell Incline Bench Press
  • Kuchita masewera olimbitsa thupi pachifuwa ndi ma dumbbells
  • Incline Press kwa minofu ya pectoral
  • Kuchita masewera olimbitsa thupi kumtunda ndi zolemera
  • Kuphunzitsa mphamvu pachifuwa
  • Kulimbitsa thupi kwa Dumbbell
  • Zochita za Dumbbell pachifuwa
  • Kukweza kulemera kwa chifuwa chapamwamba
  • Njira ya Incline Bench Press
  • Kumanga pachifuwa ndi Incline Dumbbell Press.