Chɛst Bɛnch Prɛs - Sɔlda dɛn

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Okuwandikira ku Chɛst Bɛnch Prɛs - Sɔlda dɛn

di Chεst Bεnch Prεs - Sכlda εksεsayz na trεnk trenin wokכt we de fכs tכk to di pεktoral mכsul dεm, bכt i de wok bak di dεltoid dεm εn trisεps. Dis ɛgzampul fayn fɔ ɛnibɔdi we de luk fɔ bil ɔpa bɔdi trɛnk, mɔ na in chɛst ɛn in sholda. Wan wan pipul dɛn kin disayd fɔ put dis wokɔt insay dɛn rutin fɔ mek dɛn ebul fɔ no mɔ bɔt di mɔsul dɛn, fɔ mek dɛn tinap fayn, ɔ fɔ mek dɛn ebul fɔ du ɔltin we dɛn de ple atletik.

Okukubidde ku: Nkugiyigisa Chɛst Bɛnch Prɛs - Sɔlda dɛn

• Grap di barbell wit yu an dɛn we wayd smɔl pas di sholda-width apat, palm dɛn de fes yu fut, ɛn es di bar frɔm di rɛk (ɔ mek pɔsin we de spɔt ɛp yu).
• Smɔl smɔl, put di bar dɔŋ to yu chɛst, kip yu ɛlb dɛn na 90 digri angle ɛn yu an dɛn rayt ɔp yu ɛlb dɛn.
• We di bar tɔch yu chɛst, push di bar bak ɔp te yu an dɛn ful-ɔp, mek shɔ se yu nɔ lɔk yu ɛlb ɔ es yu bak kɔmɔt na di bɛnch.
• Ripit di lɔw ɛn lif prɔses fɔ di nɔmba we yu want fɔ ripit, dɔn sef wan rak di barbɛl ɔ mek yu spɔta ɛp yu.

Amakulu mu kubiteekamu Chɛst Bɛnch Prɛs - Sɔlda dɛn

• Nɔ Arch Yu Bak: Wan mistek we yu kin mek na fɔ arch yu bak we yu de du ɛksɛsayz. Dis kin mek yu gɛt injury na yu bak ɛn yu nɔ kin ebul fɔ wok wit di mɔsul dɛn fayn fayn wan. Kip yu bak flat agens di bɛnch ɔl di tɛm we yu de du di ɛgzampul.
• Kɔntrol Muvmɛnt: Lɔs di barbɛl to yu chɛst sloslo ɛn kɔntrol am, dɔn push am bak ɔp to di say we yu bigin. Nɔ drɔp di barbɛl kwik ɔ yuz mɔmɛnt fɔ push am ɔp, bikɔs dis kin mek yu gɛt injury ɛn di mɔsul dɛn nɔ kin wok fayn.
• Briz Kɔrɛkt: Briz insay as yu de put di barbɛl dɔŋ ɛn blo kɔmɔt as yu de push am ɔp. Dis kin ɛp fɔ mek yu bɔdi stebul ɛn fɔ gi yu

Chɛst Bɛnch Prɛs - Sɔlda dɛn Ebitala by'omuyigiriza

Mwebale kuteekamu Chɛst Bɛnch Prɛs - Sɔlda dɛn?

Yes, di wan dɛn we de bigin kin du di Chɛst Bɛnch Prɛs - Sholda ɛgzampul. Bɔt i impɔtant fɔ bigin wit layt wet fɔ pe atɛnshɔn pan fɔm ɛn fɔ mek yu nɔ wund. I fayn bak fɔ gɛt trena ɔ pɔsin we gɛt ɛkspiriɛns fɔ gayd yu tru di prɔses fɔ mek shɔ se di tɛknik kɔrɛkt. Mɛmba ɔltɛm fɔ wam yusɛf bifo yu bigin ɛni ɛksesaiz ɛn kol afta yu dɔn du am.

Ki kitiibwa eby'okukozesa omuntu Chɛst Bɛnch Prɛs - Sɔlda dɛn?

• Diklin Bεnch Prεs: Dis vεshכn de fכkus pan di lכw chεst εn sכlda dεm, wit di bεnch we dεn sεt na dεklin posishכn.
• Klos-Grip Bɛnch Prɛs: We yu briŋ yu an dɛn nia togɛda na di bar, yu de ɛmpɛsh di trisɛps ɛn di sholda dɛn pas di tradishɔnal bɛnch prɛs.
• Dumbbell Bench Press: If yu yuz dumbbell insted of barbell, i kin ɛp fɔ mek di sholda dɛn ɛnjɔy mɔ ɛn mek yu balans ɛn stebul.
• Rivas Grip Bεnch Prεs: Dis vεryushכn, usay yu de grip di bar wit yu an dεm we de fεs to yu, de tכk di כp chεst εn sכlda dεm difrεnt frכm di rεgulεr bεnch prεs.

Eby'okukozesa omulungi okugabana n'eby'omanyi Chɛst Bɛnch Prɛs - Sɔlda dɛn?

• Push-ap: Push-ap na bɔdi wet ɛksɛsayz we de fɔs fɔ tɔch di chɛst, sholda, ɛn trisɛps, we fiba di chɛst bɛnch prɛs, bɔt i de ɛnjɔy di kɔr ɛn di lɔwa bɔdi bak, so dat i go mek yu wok ɔut mɔ.
• Dumbbell Flyes: Dis εksεsayz de aylכt di chεst mכsul dεm, we de kompliment di chεst bεnch prεs bay we i de gi wan tכgεt wokaut fכ di pεktoral dεm we nכ de εngage di sכlda dεm εn triseps bכku, we de alaw fכ fכkus mכsul dεm divεlכpmεnt εn rεkכvεshכn.