Bench ọdụ Press

• Agache: Ndu ada hishishi
• Ibikoresho: Ibọdọ ayoodun
• Ibiharuro risha: Deltoid Anterior
• Ibiharuro ribiri: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior

Ijambo ryo kuri Bench ọdụ Press

The Bench Seated Press bụ mmega ahụ na-ewuli elu nke na-elekwasị anya n'ubu, ma na-etinyekwa triceps na akwara obi elu. Ọ dabara maka ma ndị mbido na ndị na-anụ ọkụ n'obi ahụike dị elu dịka enwere ike ịhazi ya ngwa ngwa ka ọ dabara na ọkwa ike onye ọ bụla. Ndị mmadụ ga-achọ itinye mmega ahụ a n'ime usoro ha na-eme iji kwalite ike ahụ dị elu, kwalite nkwụsi ike ubu, na ịkwalite ọnọdụ dị mma.

Kubahiriza: Ijambo kwa Ikirari Bench ọdụ Press

• Jide dumbbell n'aka ọ bụla n'ogo ubu, na ọbụ aka gị na-eche ihu n'ihu na ikpere ụkwụ na-ehulata n'ogo ogo 90.
• Na-ekupụ ume ka ị na-agbanye dumbbells elu ruo mgbe ogwe aka gị gbatịchara nke ọma, mana jide n'aka na ị gaghị ekpochi ikpere gị.
• Jide ọnọdụ a maka nke abụọ, wee jiri nwayọọ nwayọọ belata dumbbells laghachi na mmalite mgbe ị na-eku ume.
• Tinyegharịa mmegharị a maka ọnụọgụ ugboro ugboro ịchọrọ, jide n'aka na ị ga-dobe azụ gị n'ihu na bench n'oge mmega ahụ.

Komeza kuganiriza Bench ọdụ Press

• ** Njide ziri ezi:** Mgbe ị na-ejide mmanya, aka gị kwesịrị ịdị ntakịrị obosara karịa obosara ubu. Gbaa mbọ hụ na ọbụ aka gị na-eche ihu n'ihu. Ijide na-ezighi ezi nwere ike ibute nkwojiaka nkwojiaka ma ọ bụ mmerụ ahụ.
• **Mgharị a na-achịkwa:** A ga-achịkwa mmegharị ahụ na Bench Seated Press ma kwụ ọtọ. Zenarị ịma jijiji ma ọ bụ iji ume ebuli ibu. Kama, lekwasị anya na itinye aka n'ubu gị na akwara azụ nke elu iji pịa ibu ahụ.
• ** Zenarị ịdị elu: *** Otu ndudue a na-emekarị bụ ịfefefe oke n'elu ihe ebuli. Nke a nwere ike itinye nrụgide na-enweghị isi na nkwonkwo ubu gị. Kama, kwụsị obere oge tupu a gbatịa ogwe aka gị

Bench ọdụ Press Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Bench ọdụ Press?

Ee, ndị mbido nwere ike ịme mmega ahụ Bench Seated Press. Otú ọ dị, ọ dị mkpa ịmalite site na ịdị arọ nke dị mma ma na-edozi, na-elekwasị anya n'ụdị na usoro zuru oke tupu ị gbakwunye ibu. A na-atụ aro ka ịnwe onye ntụpọ ma ọ bụ onye na-enye ọzụzụ nọ maka nchekwa, ọkachasị mgbe ị na-amalite.

Ibintu byinshi bijyanye no kwa Bench ọdụ Press?

• Decline Bench Press: A na-eme mgbanwe a na bench atọrọ ka ọ daa, na-elekwasị anya na akụkụ ala nke akwara obi.
• Close-Grip Bench Press: Na mgbanwe a, a na-etinye aka na nso nso na mmanya, nke na-atụgharị uche karịa triceps na akwara obi dị n'ime.
• Dumbbell Bench Press: A na-eme mgbanwe a site na iji dumbbells kama ịgba egwu, nke na-enye ohere maka mmegharị dị ukwuu ma na-achọkwu ahụ ike iji mee elu.
• Reverse-Grip Bench Press: Ọdịiche a na-agụnye iji njide dị n'okpuru jide ogwe osisi ahụ, nke na-elekwasị anya n'obi elu na n'ihu karịa ihe nrịbama bench ọdịnala.

Ibintu byiza bikanagorwa Bench ọdụ Press?

• Push-ups bụ mmega ahụ bara uru nke na-emeju Bench Seated Press ka ha na-etinye ọ bụghị naanị obi gị, kamakwa ubu gị na triceps, nke bụ akwara nke abụọ a na-eji na mgbasa ozi, si otú a na-eme ka ike dị elu gị dịkwuo elu.
• Tricep Dips bụ ihe mgbakwunye zuru oke na usoro mgbatị ahụ gị yana Bench Seated Press n'ihi na ha na-elekwasị anya na triceps, otu isi akwara na-eji na mgbasa ozi, na-enyere aka melite ike na nkwụsi ike gị.