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Bench Pul-ap dɛn we dɛn kin pul

Profayiri y'eby'okufuna

Parti ya muntuIgwa u di to ankut suh-suah body parts.
EmpandikaNuwolikoliya lomobwoya
amagezi agakubyaLatissimus Dorsi
amagezi ag'omusaBrachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Tekamu akatale mu kusolo lwo!

Okuwandikira ku Bench Pul-ap dɛn we dɛn kin pul

Bεnch Pul-ap na fayn εksεsayz we de tכk bכt di mכsul dεm na di bak, sholda, εn an dεm, we de mek i bεnεfit fכ di wan dεm we de tray fכ mek dεn כp bכdi trεnk bεtεh. Dis ɛgzampul fayn fɔ ɔlman, frɔm di wan dɛn we de bigin fɔ du am to di wan dɛn we lɛk fɔ du fitnɛs we dɔn go bifo, bikɔs ɔf in adjɔstabl difikulti lɛvɛl. Pipul dɛn go want fɔ put Bɛnch Pul-ap insay dɛn rutin bikɔs i nɔ jɔs de mek di mɔsul dɛn tɔyn ɛn trɛnk, bɔt i de mek di pɔsin tinap fayn ɛn i de ridyus di risk fɔ mek dɛn gɛt bak injuri.

Okukubidde ku: Nkugiyigisa Bench Pul-ap dɛn we dɛn kin pul

  • Rich ɔp ɛn ol di ed pat pan di bɛnch wit yu tu an dɛn, kip yu an dɛn fes to yu.
  • Kip yu fut na grɔn ɛn yu bɔdi stret, dɔn pul yu chɛst ɔp to di bɛnch bay we yu bɛnd yu ɛlbow ɛn swɛt yu sholda blad dɛn togɛda.
  • Afta yu dɔn rich di tap pan di muvmɛnt, sloslo fɔ put yusɛf dɔŋ bak dɔŋ to di say we yu bigin, ɛn mek shɔ se yu kɔntinyu fɔ kɔntrol ɔl di tɛm we yu de kam dɔŋ.
  • Ripit di ɛgzampul fɔ di nɔmba we yu want fɔ ripit, ɛn mek shɔ se yu kip di rayt fɔm ɔlsay na ɛni ripit.

Amakulu mu kubiteekamu Bench Pul-ap dɛn we dɛn kin pul

  • **Kɔntrol Muvmɛnt**: Nɔ rɔsh fɔ du di ɛgzampul. Dɛn fɔ kɔntrol ɛni muvmɛnt ɛn dɛn fɔ du am bay wilful. Pul yusɛf ɔp te yu chɛst tɔch di bar, dɔn put yusɛf dɔŋ bak dɔŋ smɔl smɔl. Dis go ɛp fɔ mek yu mɔsul dɛn wok fayn ɛn nɔ go gɛt ɛni bad bad tin we go apin to yu.
  • **Breathing Technique**: If yu nɔ blo fayn, dat kin mek yu nɔ ebul fɔ du wɛl ɛn ivin mek yu gɛt diziz. Di kɔrɛkt we fɔ du am na fɔ inhal as yu de put yusɛf dɔŋ ɛn pul yu briz as yu de pul yusɛf ɔp. Dis go ɛp fɔ gi yu mɔsul dɛn di ɔksijɛn we dɛn nid fɔ mek dɛn ebul fɔ du di ɛksesaiz fayn fayn wan.
  • **Avoid Overstraining**: Overstraining na kɔmɔn mistek we kin mek pɔsin

Bench Pul-ap dɛn we dɛn kin pul Ebitala by'omuyigiriza

Mwebale kuteekamu Bench Pul-ap dɛn we dɛn kin pul?

Yes, pipul we de bigin kin rili du di Bench Pull-ups eksasaiz. Bɔku tɛm dɛn kin advays dis ɛgzampul fɔ di wan dɛn we de bigin bikɔs i kin ɛp fɔ mek dɛn gɛt trɛnk ɛn di mɔsul dɛn fɔ bia, we de pripia dɛn fɔ mɔ chalenj pul-ap vɛryushɔn dɛn tumara bambay. Bɔt i impɔtant fɔ mek yu kɔntinyu fɔ gɛt di rayt fɔm ɛn tɛknik fɔ mek yu nɔ gɛt injuri. If yu nɔ shɔ bɔt aw fɔ du dis ɛgzampul, i go fayn fɔ mek pɔsin we de tren yu pasɔnal ɔ pɔsin we gɛt ɛkspiriɛns fɔ go jim gayd yu.

Ki kitiibwa eby'okukozesa omuntu Bench Pul-ap dɛn we dɛn kin pul?

  • Diklin Bεnch Pul-ap: Semweso lεk di inklin vεshכn, dis vεryushכn involv fכ sεt di dכklin bεnch כnda di pul-ap bar, fכ fכkus mכr pan yu lכw bכk mכsul dεm.
  • Bεnch Pul-ap wit Leg Raise: Dis vεryushכn de ad leg rayz to di standad bεnch pul-ap, we de εngage yu kכr mכsul dεm apat frכm yu כp bכdi.
  • Weighted Bench Pull-ups: Dis chenj involv fɔ ad weit plet ɔ weit vest fɔ mek di standad bɛnch pul-ap at ɛn strɔng mɔ.
  • Singl-Arm Bench Pull-ups: Dis vεryushכn involv fכ du di bεnch pul-ap we yu de yuz wan an nכmכ wan tεm, we kin εp fכ adrεs eni mכsul imbalans εn inkrεs di כvala trεnk.

Eby'okukozesa omulungi okugabana n'eby'omanyi Bench Pul-ap dɛn we dɛn kin pul?

  • Bεnt-Ova Row dεm de kompliment Bεnch Pul-ap dεm bak as dεn de fכkus pan di sem mכsul grup dεm, spεshal wan di latissimus dorsi εn rhomboid dεm na di bak, bכt frכm difrεn angle, we de mek di כvala mכsul trεnk εn difinishכn bכku.
  • Lat Pulldowns na ɔda ɛgzampul we de pe fayn wit Bench Pull-ups. dεn de tכk di sem mכsul dεm, spεshal wan di latissimus dorsi, bכt insay vεtikal pul mכshכn, we kin εp fכ impruv di trεnk εn εndurance we nid fכ pul-ap.

Amagamba ag'ewayogenze Bench Pul-ap dɛn we dɛn kin pul

  • Bɔdi wet bak ɛksesaiz
  • Bench Pull-ups wokɔt
  • Ɛksesaiz dɛn we de mek yu bak strɔng
  • Bɔdi wet fitnɛs rutin dɛn
  • Bench Pull-ups fɔ bak mɔsul dɛn
  • Di we aw yu de tren yu bɔdi wet
  • Bench Pull-ups eksasaiz gayd
  • Bak mכsul divεlכpmεnt wokaut dεm
  • Teknik dɛn fɔ pul bɔdi wet
  • Bench Pull-ups fɔ mek yu gɛt bak trɛnk.