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Zokoka za Bench

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Zokoka za Bench

Bench Pull-ups ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yakumbuyo, mapewa, ndi mikono, zomwe zimapangitsa kuti zikhale zopindulitsa kwa anthu omwe akufuna kuwonjezera mphamvu zawo zakumtunda. Zochita izi ndizoyenera aliyense, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, chifukwa cha zovuta zake zosinthika. Anthu angafune kuphatikiza ma Bench Pull-ups m'chizoloŵezi chawo chifukwa sikuti amangowonjezera kamvekedwe ka minofu ndi mphamvu, komanso amawongolera kaimidwe ndi kuchepetsa chiopsezo cha kuvulala kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Zokoka za Bench

  • Kwezani mmwamba ndikugwira m'mphepete mwa benchi ndi manja onse awiri, manja anu akuyang'ana kwa inu.
  • Mapazi anu akhale pansi ndipo thupi lanu mowongoka, kenako kokerani pachifuwa chanu ku benchi popinda zigongono zanu ndikufinya mapewa anu pamodzi.
  • Mukafika pamwamba pa kayendetsedwe kake, tsitsani pang'onopang'ono kubwerera kumalo oyambira, kuonetsetsa kuti mupitirizebe kulamulira panthawi yonse yotsika.
  • Bwerezani zolimbitsa thupi kuti mubwereze nambala yomwe mukufuna, ndikuwonetsetsa kuti mukuchita bwino pakubwereza kulikonse.

Izinto zokwenza Zokoka za Bench

  • **Kuyenda Koyendetsedwa**: Pewani kuchita masewera olimbitsa thupi mothamanga. Kuyenda kulikonse kuyenera kuyendetsedwa ndi dala. Dzikokereni mmwamba mpaka chifuwa chanu chigwire pa bar, kenaka muchepetse pang'onopang'ono. Izi zidzakuthandizani kugwirizanitsa minofu yanu bwino ndikupewa kuvulala kulikonse.
  • **Njira Yopumira**: Kupuma kolakwika kungathe kuchepetsa ntchito yanu komanso kumayambitsa chizungulire. Njira yoyenera ndikupumira pamene mukudzitsitsa ndikutulutsa mpweya pamene mukudzikweza. Izi zikuthandizani kuti minofu yanu ikhale ndi mpweya womwe amafunikira kuti azichita bwino.
  • **Pewani Kupanikizika Kwambiri**: Kukakamiza kwambiri ndi cholakwika chomwe chingayambitse

Zokoka za Bench Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Zokoka za Bench?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Bench Pull-ups. Zochita izi nthawi zambiri zimalimbikitsidwa kwa oyamba kumene chifukwa zimathandiza kulimbikitsa mphamvu ndi kupirira kwa minofu, kuwakonzekeretsa kuti azitha kukoka movutikira m'tsogolomu. Komabe, ndikofunikira kukhalabe ndi mawonekedwe oyenera komanso luso kuti musavulale. Ngati simukudziwa momwe mungachitire masewerawa, zingakhale zopindulitsa kukhala ndi mphunzitsi wanu kapena wodziwa zambiri wotsogolera inu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Zokoka za Bench?

  • Decline Bench Pull-ups: Mofanana ndi mtundu wa incline, kusiyana kumeneku kumaphatikizapo kukhazikitsa benchi yotsika pansi pazitsulo zokoka, kuyang'ana kwambiri minofu yanu yakumbuyo.
  • Kukoka kwa Bench ndi Kukweza Miyendo: Kusinthaku kumawonjezera kukweza mwendo kumtunda wokhazikika, ndikupangitsa minofu yanu yayikulu kuphatikiza kumtunda kwanu.
  • Kukoka kwa Benchi Yolemera: Kusinthaku kumaphatikizapo kuwonjezera mbale zolemera kapena chovala cholemera kuti muwonjezere zovuta komanso kulimba kwa kukoka kwa benchi.
  • Kukoka kwa Bench Single-Arm: Kusiyanaku kumaphatikizapo kukoka benchi pogwiritsa ntchito mkono umodzi panthawi imodzi, zomwe zingathandize kuthana ndi kusalinganika kulikonse kwa minofu ndikuwonjezera mphamvu zonse.

Izinto zokufunda ezishisa ezivumelekile Zokoka za Bench?

  • Bent-Over Rows imathandizanso Bench Pull-ups pamene akuyang'ana magulu a minofu omwewo, makamaka latissimus dorsi ndi rhomboids kumbuyo, koma kuchokera kumbali yosiyana, potero kumawonjezera mphamvu zonse za minofu ndi kutanthauzira.
  • Lat Pulldowns ndi masewera ena omwe amalumikizana bwino ndi Bench Pull-ups. Amayang'ana minofu yomweyi, makamaka latissimus dorsi, koma kukoka molunjika, zomwe zingathandize kupititsa patsogolo mphamvu ndi chipiriro chofunikira kukoka.

Amaxabiso angamahlekwane kanye Zokoka za Bench

  • Kulemera kwa thupi kumbuyo kuchita masewera olimbitsa thupi
  • Zolimbitsa thupi za Bench Pull-ups
  • Zochita zolimbitsa kumbuyo
  • Zochita zolimbitsa thupi zolimbitsa thupi
  • Kukoka kwa benchi kwa minofu yakumbuyo
  • Njira zophunzitsira kulemera kwa thupi
  • Bench Pull-ups exercise guide
  • Ntchito zolimbitsa thupi zakumbuyo
  • Njira zokokera kulemera kwa thupi
  • Kukoka kwa Bench kwa mphamvu yakumbuyo.