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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 apamwamba omwe amalunjika kumbuyo, mapewa, ndi minofu ya mkono, kumapangitsa kuti thupi likhale ndi mphamvu komanso kupirira. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa zimatha kusinthidwa mosavuta malinga ndi milingo yamphamvu. Anthu angafune kuphatikiza ma Bench Pull-ups muzolimbitsa thupi zawo chifukwa sikuti zimangowonjezera kamvekedwe ka minofu ndi kaimidwe, komanso zimathandizira kuchita bwino pazochitika zina zolimbitsa mphamvu ndi ntchito zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Zokoka za Bench

  • Gona pansi chagada pa benchi, ndikudziyika nokha kuti barbell ikhale pachifuwa chanu.
  • Kwezerani mmwamba ndikugwira barbell ndikugwira mopitilira muyeso, manja motalikirana ndi mapewa motalikirana.
  • Kokani thupi lanu ku bar pofinya mapewa anu pamodzi ndikuyendetsa zigono zanu pansi.
  • Dzichepetseninso pamalo oyambira pang'onopang'ono ndikuwongolera, kuwonetsetsa kuti musatseke zigongono zanu pansi. Bwerezani chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Zokoka za Bench

  • **Grip**: Kugwira kwanu ndikofunikira pakuchita bwino kwa ntchitoyi. Manja anu ayenera kukhala motalikirana m'mapewa ndipo mugwire mwamphamvu koma osalimba kwambiri chifukwa amatha kusokoneza manja anu. Komanso, kumbukirani kugwiritsa ntchito kugwirizira mopitilira muyeso (miyendo yoyang'ana kutali ndi inu) kuti mutsegule bwino minofu yam'mbuyo.
  • **Kuyenda Pang'onopang'ono ndi Kuwongolera**: Pewani chiyeso chogwiritsa ntchito mphamvu kapena kuchita masewera olimbitsa thupi mwachangu kwambiri. Chinsinsi chothandizira kwambiri zokoka benchi ndikuzichita pang'onopang'ono komanso molamulidwa. Izi zikutanthauza kutsitsa thupi lanu pang'onopang'ono ndikudzikokera mmwamba pang'onopang'ono. Njira iyi idzaonetsetsa kuti

Zokoka za Bench Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Zokoka za Bench?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bench Pull-ups. Ndizochita zolimbitsa thupi kwambiri kuti mumange mphamvu zam'mwamba, makamaka kumbuyo ndi minofu yamanja. Komabe, ndikofunikira kuti muyambe ndi kulemera kokhazikika ndikuyang'ana mawonekedwe oyenera kuti musavulale. Oyamba kumene angafunikirenso kusintha masewerawa kuti agwirizane ndi msinkhu wawo wamakono. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kuyamba pang'onopang'ono ndipo pang'onopang'ono muwonjezere mphamvu pamene mphamvu ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Zokoka za Bench?

  • Mzere wa TRX: Pogwiritsa ntchito zingwe zoyimitsidwa, mzere wa TRX ndikusintha kwina komwe mumadzikokera mmwamba mukuwongoka thupi lanu ndi mapazi pansi.
  • Kukokera mmwamba kwa Australia: Kumadziwikanso kuti mzere wa thupi kapena mzere wopindika, kusinthaku kumaphatikizapo kukokera thupi lanu ku bar ndikusunga thupi lanu lopingasa ndi mapazi pansi.
  • T-Bar Row: Uku ndikusintha kolemetsa komwe mumakokera T-bar pachifuwa chanu pomwe thupi lanu likuwerama m'chiuno.
  • Renegade Row: Uku ndikusintha kovutirapo komwe mumakokera dumbbell m'chifuwa chanu mutakhala pa thabwa, ndikugwira kumbuyo kwanu ndi pachimake nthawi imodzi.

Izinto zokufunda ezishisa ezivumelekile Zokoka za Bench?

  • Bent-Over Rows imathandizanso kwambiri ku Bench Pull-ups chifukwa imayang'ana minofu yam'mbuyo kuchokera kumbali yosiyana, kulimbikitsa kulinganiza ndi symmetry mu chitukuko cha minofu.
  • Ma Lat Pulldowns ndi othandizira ena abwino kwambiri pamene amatsanzira kayendedwe ka kukoka koma amalola kuti pakhale kuwongolera komanso kukhazikika kwa minofu yam'mbuyo, kuthandizira kulimbikitsa mphamvu ndi kupirira kwa Bench Pull-ups.

Amaxabiso angamahlekwane kanye Zokoka za Bench

  • Zolimbitsa thupi za Bench Pull-ups
  • Zochita zolimbitsa thupi kumbuyo
  • Kukoka kwa benchi kwa minofu yakumbuyo
  • Zochita zolimbitsa thupi kunyumba
  • Zolimbitsa thupi zopanda zida
  • Bodyweight Bench Pull-ups
  • Kulimbitsa kumbuyo ndi Bench Pull-ups
  • Bench Pull-ups exercise guide
  • Kuchita Zokoka Bench kunyumba
  • Kulimbitsa thupi kwathunthu ndi Bench Pull-ups