Bench Press

• Agache: Ntụzịaka
• Ibikoresho: Igbo: Ihe nnukwu nri nke a bụ ịdị ndị na-eme n̄kpịsị.
• Ibiharuro risha: Pectoralis Major Sternal Head
• Ibiharuro ribiri: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Ijambo ryo kuri Bench Press

Bench Press bụ mmega ahụ siri ike nke na-elekwasị anya n'obi, ubu na triceps, na-enye aka na mmepe ahụ ike nke elu. Ọ dabara maka onye ọ bụla, site na ndị mbido ruo ndị na-eme egwuregwu ọkachamara, na-achọ imeziwanye ike elu ha na ntachi obi muscular. Ndị mmadụ n'otu n'otu nwere ike ịtinye bench press n'ime usoro ha na-eme maka ịdị irè ya n'ịkwalite arụmọrụ anụ ahụ, ịkwalite ahụike ọkpụkpụ, na ịkwalite nhazi ahụ.

Kubahiriza: Ijambo kwa Ikirari Bench Press

• Jide mgbịrịgba ahụ n'aka gị ka obosara karịa obosara ubu, ọbụ aka chere ihu n'ụkwụ gị, wee bulite ya n'ogbe ahụ, jide ya kwụ ọtọ n'elu obi gị na-agbatị aka gị nke ọma.
• Jiri nwayọ wetuo barbell ahụ ruo n'obi gị ka ị na-edobe ikpere gị n'ogo ogo 90.
• Ozugbo barbell metụrụ aka n'obi gị, bughachi ya azụ n'ọnọdụ mmalite ka ị na-edobe azụ gị ka ọ kwụ n'elu oche.
• Tinyegharịa usoro a maka ọnụ ọgụgụ a chọrọ nke ugboro ugboro, na-ejigide akara barbell mgbe niile ma hụ na ụdị gị ziri ezi.

Komeza kuganiriza Bench Press

• Zere ịkeghachi azụ gị: Otu mmejọ a na-emekarị bụ ịchichi azụ n'okirikiri mgbe a na-ebuli elu. Nke a nwere ike ibute mmerụ ahụ dị ala. Azụ ala gị kwesịrị inwe njiko ebumpụta ụwa, mana ekwesighi ikwubiga ya ókè. Ọkụ, ubu, na isi gị kwesịrị ịdị na-akpakọrịta na bench mgbe niile.
• Mmegharị a na-achịkwa: Zenarị ọnwụnwa nke ibuli barbell ngwa ngwa. Igwe elu na-achịkwa, kwụ ọtọ na-adị irè karị ma na-ebelata ihe ize ndụ nke mmerụ ahụ. Wetuo mmanya ahụ n'etiti obi gị nwayọ, kwụsịtụ obere oge, wee kwaghachi ya azụ na-enweghị igbachichi ikpere gị n'elu.
• Ebulila naanị gị:

Bench Press Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Bench Press?

Ee, ndị mbido nwere ike ịme mmega ahụ nke bench. Agbanyeghị, ọ dị mkpa ịmalite site na ịdị arọ dị mfe ma lekwasị anya n'ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Ọ dịkwa mma ịnwe onye ntụpọ nọ, ọkachasị ka ị na-amụ mmegharị ahụ. Ị nwere ike ịchọrọ ịchọta onye na-enye ọzụzụ ma ọ bụ onye nchịkwa iji hụ na ị na-eme mgbatị ahụ nke ọma.

Ibintu byinshi bijyanye no kwa Bench Press?

• Decline Bench Press: A na-eme mgbanwe a n'elu oche na-ada ada iji lekwasị anya n'akụkụ ala nke obi.
• Close-Grip Bench Press: Ọdịiche a na-elekwasị anya na triceps na akụkụ dị n'ime obi site n'itinye aka nso na mmanya.
• Dumbbell Bench Press: Ọdịiche a na-eji dumbbells kama ịgba egwu, na-enye ohere maka mmegharị dị ukwuu na mmegharị ogwe aka onye ọ bụla.
• Reverse-Grip Bench Press: A na-eme mgbanwe a site n'ịtụgharị aka gị ka ọbụ aka gị chee ihu n'ebe ị nọ, na-eche ihu elu na triceps.

Ibintu byiza bikanagorwa Bench Press?

• Dumbbell flyes bụ mmega ahụ ọzọ dị irè nke na-emeju bench press n'ihi na ha na-ekewa akwara obi, na-akwalite uto na ike n'ụzọ dị iche na mmegharị nke bench press, si otú a na-ahụ na akụkụ niile nke obi na-arụ ọrụ.
• Mpịakọta ndị agha guzoro bụ mmega ahụ bara uru nke nwere ike imeju bench press ka ọ na-elekwasị anya n'ubu na triceps, mọzụlụ bụ ndị na-ebugharị nke abụọ na bench press, si otú a na-ewusi ebe ndị a ike nwere ike ime ka ọganihu gị rụọ ọrụ bench.