Sinthani Bench Press
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Ukuxhumana kwe Sinthani Bench Press
The Incline Bench Press ndi ntchito yophunzitsa mphamvu yomwe imayang'ana kwambiri kumtunda kwa minofu ya pachifuwa, komanso kugwirizanitsa mapewa ndi triceps. Ndioyenera kwa aliyense amene akufuna kulimbitsa mphamvu yakumtunda ndikuwongolera matanthauzidwe a minofu, makamaka pachifuwa. Anthu amatha kusankha kuchita masewera olimbitsa thupi chifukwa amathandizira kulimbitsa thupi mozungulira thupi, kumathandizira kaimidwe kabwinoko, komanso kumathandizira kuchita bwino tsiku lililonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Sinthani Bench Press
- Khalani pansi pa benchi mapazi anu ali pansi ndikugwira belu ndi manja anu otambalala pang'ono kusiyana ndi m'lifupi mwake mapewa, zikhatho zikuyang'ana kutali ndi inu.
- Kwezani barbell pachoyikapo ndikuyigwira molunjika pachifuwa chanu ndi manja anu motambasulidwa, iyi ndiye malo anu oyambira.
- Pang'onopang'ono tsitsani kapamwamba mpaka pachifuwa chanu mowongolera, kuonetsetsa kuti zigongono zanu zikhale pa ngodya ya digirii 90 pamene bala ikutsika.
- Kanikizani kapamwamba mpaka pomwe munayambira, mukutambasula manja anu mokwanira koma osatseka zigongono zanu, ndikubwerezanso kubwereza komwe mukufuna.
Izinto zokwenza Sinthani Bench Press
- Gwirani Chigongono: Gwirani kachitsuloko ndi manja anu otambalala pang'ono kusiyana ndi m'lifupi mwake mapewa. Mawondo anu ayenera kukhala pamwamba pa zigongono zanu pamene bala ili pachifuwa. Pewani kutulutsa zigono zanu m'mbali, zomwe zitha kuvulaza mapewa. M'malo mwake, sungani zigono zanu pamtunda wa digirii 45 kumutu wanu.
- Mayendedwe Oyendetsedwa: Tsitsirani belu pachifuwa chanu pang'onopang'ono, mowongolera, ndiyeno nkukankhira m'mwamba osatseka zigongono zanu pamwamba. Pewani kugwetsa chingwe pachifuwa chanu kapena kugwiritsa ntchito m'chiuno mwanu kuti muchepetse kulemera, chifukwa izi zingayambitse kuvulala ndi kuchepetsa.
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. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi kuti aziyang'anira magawo oyambirira kuti atsimikizire kuti njirayo ndi yolondola. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu ikuwonjezeka.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Sinthani Bench Press?
- Reverse-Grip Incline Bench Press: Mukusintha uku, mumagwira chotchinga ndi manja anu kuyang'ana kwa inu, kulunjika pachifuwa chapamwamba ndi minofu yamapewa mosiyana.
- Smith Machine Incline Bench Press: Kusinthaku kumachitika pamakina a Smith, omwe amawongolera njira ya barbell, kupereka bata ndi chitetezo.
- Wide-Grip Incline Bench Press: Mukusintha uku, mumagwira mokulirapo kuposa m'lifupi mwamapewa, kutsindika mbali zakunja za minofu ya pectoral.
- Close-Grip Incline Bench Press: Mtunduwu umafunikira kugwirira pafupi kwambiri kuposa m'lifupi mwamapewa padera pa barbell, kuyang'ana kwambiri pa triceps ndi minofu yamkati ya chifuwa.
Izinto zokufunda ezishisa ezivumelekile Sinthani Bench Press?
- Mapush-ups: Monga masewera olimbitsa thupi, zolimbitsa thupi zimagwira ntchito mofanana ndi makina osindikizira a benchi - ma pectoral ndi triceps - komanso amachitira pakatikati, kulimbikitsa mphamvu za thupi lonse ndi kupirira zomwe zingathe kupititsa patsogolo ntchito mu makina osindikizira a benchi.
- Tricep Dips: Ntchitoyi imayang'ana makamaka ma triceps, gulu lachiwiri la minofu lomwe limagwiritsidwa ntchito mu makina osindikizira a benchi, motero kumapangitsanso mphamvu ndi kupirira kwa minofuyi kuti ithandizire kukweza kolemera mu makina osindikizira.
Amaxabiso angamahlekwane kanye Sinthani Bench Press
- Dinani pa Barbell Bench Press
- Chest Building Incline Press
- Kulimbitsa Chifuwa Chapamwamba
- Barbell Incline Chest Exercise
- Strength Training Incline Bench Press
- Incline Press ya Pectoral Muscles
- Incline Bench Press Technique
- Gym Exercise Incline Bench Press
- Momwe mungachitire Incline Bench Press
- Barbell Workout ya Upper Chest