Reverse Bench Press

• Agache: Ntụzịaka
• Ibikoresho: Ibọdọ ayoodun

Ijambo ryo kuri Reverse Bench Press

Reverse Bench Press bụ mmega ahụ na-ewuli elu nke na-elekwasị anya na akwara nke elu, gụnyere triceps, ubu, na obi elu. Ọ dabara maka ma ndị mbido na ndị na-anụ ọkụ n'obi ahụike dị elu bụ ndị chọrọ ịkwalite ike elu ha na nkọwa akwara. Mmega ahụ bara uru karịsịa ka ọ na-enye akụkụ pụrụ iche iji rụọ ọrụ dị iche iche ahụ ike ndị a, na-akwalite mmepe nke anụ ahụ na-edozi ahụ ma na-ebelata ihe ize ndụ nke mmerụ ahụ jikọtara ya na enweghị aha ahụ.

Kubahiriza: Ijambo kwa Ikirari Reverse Bench Press

• Ka ọbụ aka gị chere ihu n'ụkwụ gị, jide mgbịrịgba ahụ n'obosara ubu iche.
• Welie ihe mgbochi ahụ site na nkwakọba, gbatịa ogwe aka gị nke ọma n'elu obi gị, nke a bụ ọnọdụ mmalite gị.
• Jiri nwayọ wetuo mgbịrịgba ahụ n'obi gị, hụ na edobere ikpere gị n'akụkụ ahụ gị ma ghara ịpụ apụ.
• Weghachite barbell ahụ n'ọnọdụ mmalite, gbatịa ogwe aka gị nke ọma, wee megharịa mmegharị ahụ maka ọnụọgụ ugboro ugboro ịchọrọ.

Komeza kuganiriza Reverse Bench Press

• Ndozi n'ikpere aka nke ọma: Gbaa mbọ hụ na etinyere ikpere gị n'akụkụ ahụ gị n'oge mmegharị ahụ. Ikpochapụ ikpere gị nwere ike itinye nrụgide dị ukwuu na nkwonkwo ubu gị. Kama, chọọ idobe ha n'ihe dịka ogo ogo 45 site na ahụ gị.
• Ntugharị a na-achịkwa: Otu n'ime ụzọ kacha mma ị ga-esi nweta ihe kacha mma na reverse bench press bụ iji nwayọọ nwayọọ na-achịkwa. Kama iji ọsọ na-emegharị ugboro ugboro, wepụta oge iji wetuo barbell ahụ n'obi gị wee bughachi ya azụ. Nke a ga-enyere aka itinye uru ahụ gị n'ụzọ zuru oke ma belata ihe ize ndụ nke mmerụ ahụ.
• Jiri Spotter: Karịsịa mgbe ị dị ọhụrụ na mmega ahụ a, nwee ntụpọ n'aka iji nyere gị aka ibuli na

Reverse Bench Press Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Reverse Bench Press?

Ee, ndị mbido nwere ike ịme mmega ahụ Reverse Bench Press, mana ha kwesịrị ịmalite site na ịdị arọ ma lekwasị anya n'ụdị ziri ezi iji zere mmerụ ahụ. A na-atụ aro ka ịnwe onye ntụpọ ma ọ bụ onye na-enye ọzụzụ nso ka ị na-eme mmega ahụ, karịsịa maka ndị mbido, n'ihi na njide azụ nwere ike iduga na-achịkwa mmanya ahụ. Ọ na-akacha mma ka gị na onye ọkachamara ahụike kparịta ụka tupu ịmalite usoro mmega ahụ ọhụrụ ọ bụla.

Ibintu byinshi bijyanye no kwa Reverse Bench Press?

• The Decline Reverse Bench Press: A na-eme nke a na bench dị ala iji lekwasị akwara obi dị ala, na-enye ihe ịma aka pụrụ iche na pectoral.
• The Dumbbell Reverse Bench Press: Kama ịgba egwu, mgbanwe a na-eji dumbbells nke na-enye ohere maka mmegharị dị ukwuu ma na-enyere aka melite ahaghị nhata ahụ.
• The Smith Machine Reverse Bench Press: A na-eme nke a na igwe Smith, nke na-enye nkwụsi ike na nchekwa, karịsịa maka ndị ọhụrụ na mmega ahụ.
• The Close Grip Reverse Bench Press: Na mgbanwe a, a na-edobe aka nso na mmanya, nke na-etinyekwu ike na triceps na akwara obi dị n'ime.

Ibintu byiza bikanagorwa Reverse Bench Press?

• Tricep Dips bụ mmega ahụ na-arụkọ ọrụ nke ọma na Reverse Bench Press ka ha na-ewusi ike ma na-eme ka mọzụlụ triceps dị ike, nke a na-eji ya eme ihe na azụ azụ nke bench press.
• The Close-Grip Bench Press na-emeju Reverse Bench Press ka ọ na-ekewapụ triceps na akwara obi dị n'ime, na-eme ka ike na nkọwa nweta site na azụ azụ nke bench press.