Bɛnch Prɛs
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Bɛnch Prɛs
di Bεnch Prεs na wan klashik strכng trenin εksεsayz we de fכs tכk bכt di chεst, sכlda, εn trisεps, we de kכntribyut fכ di כp bכdi mכsul dεm divεlכpmεnt. I fayn fɔ ɛnibɔdi, frɔm di wan dɛn we de bigin fɔ ple to di wan dɛn we sabi atlet, we de luk fɔ mek dɛn ɔpa bɔdi trɛnk ɛn fɔ bia wit dɛn mɔsul dɛn. Wan wan pipul kin want fɔ put bɛnch prɛs insay dɛn rutin fɔ mek i wok fayn fɔ mek di bɔdi wok fayn, fɔ mek di bon dɛn gɛt wɛlbɔdi, ɛn fɔ mek di bɔdi wok fayn.
Okukubidde ku: Nkugiyigisa Bɛnch Prɛs
- Grip di barbɛl wit yu an dɛn we wayd smɔl pas di sholda-wid apat, yu an dɛn de fes yu fut, ɛn es am ɔp di rɛk, ol am stret oba yu chɛst wit yu an dɛn we ful-ɔp.
- Smɔl smɔl, put di barbell dɔŋ to yu chɛst ɛn kip yu ɛlb dɛn na 90 digri angle.
- We di barbell tɔch yu chɛst, push am bak ɔp to di say we yu bigin ɛn kip yu bak flat na di bɛnch.
- Ripit dis prɔses fɔ di nɔmba we yu want fɔ ripit, ɔltɛm kip kɔntrol pan di barbɛl ɛn mek shɔ se yu fɔm kɔrɛkt.
Amakulu mu kubiteekamu Bɛnch Prɛs
- Nɔ Arch Yu Bak: Wan mistek we yu kin mek na fɔ arch yu bak pasmak we yu de lif. Dis kin mek yu gɛt injury na yu bɔdi we de dɔŋ. Yu lɔwa bak fɔ gɛt natura l arch, bɔt yu nɔ fɔ ɛgzajarayt am tumɔs. Yu bɔt, sholda, ɛn ed fɔ kɔntinyu fɔ kɔntakt di bɛnch ɔltɛm.
- Kɔntrol Muvmɛnt: Nɔ tɛmt fɔ es di barbɛl tu kwik. If yu lif we yu kɔntrol ɛn we nɔ de chenj, i kin wok fayn ɛn i kin mek yu nɔ gɛt bɔku bɔku injury. Lɔs di bar to yu mid-chɛst sloslo, stɔp fɔ shɔt tɛm, dɔn push am bak ɔp we yu nɔ lɔk yu ɛlb dɛn na di tap.
- Nɔ Lift Yu Wan:
Bɛnch Prɛs Ebitala by'omuyigiriza
Mwebale kuteekamu Bɛnch Prɛs?
Yɛs, di wan dɛn we de bigin fɔ du di bɛnch prɛs ɛgzampul kin rili du. Bɔt i impɔtant fɔ bigin wit layt wet ɛn pe atɛnshɔn pan di rayt fɔm fɔ mek yu nɔ wund. I fayn bak fɔ gɛt pɔsin we de spɔt, mɔ we yu de lan di muvmɛnt. Yu kin tink bɔt fɔ haya pɔsin we de tren yu pasɔnal ɔ kɔch fɔ mek shɔ se yu de du di ɛgzampul kɔrɛkt wan.
Ki kitiibwa eby'okukozesa omuntu Bɛnch Prɛs?
- Diklin Bεnch Prεs: dεn de du dis vεryushכn pan dεklin bεnch fכ tכk di lכw pat pan di chεst.
- Klos-Grip Bεnch Prεs: Dis vεryushכn de fכkus pan di trisεps εn di insay pat pan di chεst bay we i de put di an dεm klos togeda pan di bar.
- Dumbbell Bench Press: Dis vεryushכn de yuz dכmbεl insted כf barbεl, we de alaw fכ muv mכr εn wan wan an muv.
- Rivas-Grip Bεnch Prεs: Dis vεryushכn de du bay we yu de flip yu grip so dat yu pal dεm go fεs to yu, tכk to di כp chεst εn trisεps.
Eby'okukozesa omulungi okugabana n'eby'omanyi Bɛnch Prɛs?
- dכmbεl flay na כda ifektiv εksεsayz we de kompliment bεnch prεs biכs dεn de aylכt di chεst mכsul dεm, we de mek di mכsul dεm gro εn trεnk insay wan we we difrεn frכm di kכmpawnd muvmεnt fכ di bεnch prεs, so dat de mek sכh se כl di pat dεm na di chεst de wok.
- di standin militri prεs na bεnεfit εksεsayz we kin kompliment di bεnch prεs as i de fכkus pan di sכlda dεm εn triseps, mכsul dεm we na sεkכnd muvmεnt dεm na di bεnch prεs, so fכ strכng dεn εria dεm ya kin mek yu bεnch prεs pכrformεns bכku.
Amagamba ag'ewayogenze Bɛnch Prɛs
- Chɛst wokɔt wit barbɛl
- Barbell bench pres eksasaiz
- Strɔng trenin fɔ di chɛst
- Ɔpa bɔdi wokɔt wit barbɛl
- Barbell chest eksasaiz
- Bench pres fɔ di chɛst mɔsul dɛn
- Fɔ bil chɛst mɔsul dɛn wit bɛnch prɛs
- Chɛst strɔng wit barbɛl
- Bench pres wokɔt rutin
- Barbell exercises fɔ mek di chɛst mɔsul dɛn gro