Barbell Bench Press ndi 2 board

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Mexau Karala

Ukuxhumana kwe Barbell Bench Press ndi 2 board

Barbell Bench Press yokhala ndi 2 board ndi masewera olimbitsa thupi omwe amayang'ana pachifuwa, mapewa, ndi triceps, komanso kuchita pachimake. Ndizoyenera kwa onse oyamba kumene komanso zonyamula zolemera zapamwamba popeza bolodi la 2 limachepetsa kusuntha, kulola kukweza kolemera komanso kuyang'ana gawo lotsekera la atolankhani. Anthu amatha kusankha masewerawa kuti apititse patsogolo ntchito yawo yosindikizira, kuwonjezera mphamvu zakumtunda kwa thupi, komanso kulimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Bench Press ndi 2 board

• Gonani pa benchi mapazi anu ali chathyathyathya pansi ndipo gwirani chotchingacho ndi manja anu motalikirapo pang'ono kuposa m'lifupi m'lifupi mapewa, zikhatho zikuyang'ana kumapazi anu.
• Kwezani barbell pachoyikapo ndikuyigwira molunjika pachifuwa chanu ndi manja anu motambasulidwa, iyi ndiye malo anu oyambira.
• Tsitsani chotchinga pachifuwa chanu mpaka chikakhudza bolodi la 2 lomwe layikidwa pachifuwa chanu, ndikusunga zigono zanu pakona ya digirii 90.
• Kanikizani barbell mpaka pomwe mukuyambira, mukutambasula manja anu mokwanira koma osatseka zigono zanu, izi zimamaliza kubwereza kamodzi.

Izinto zokwenza Barbell Bench Press ndi 2 board

• Kugwiritsa Ntchito Gulu Lachiwiri: Gulu la 2 liyenera kuyikidwa pachifuwa chanu. Cholinga cha izi ndi kuchepetsa kayendetsedwe kake, komwe kungathandize kuganizira minofu ina ndikuteteza mapewa anu. Onetsetsani kuti ndi yotetezeka ndipo sichidzaterereka mukanyamuka.
• Kuyenda Koyendetsedwa: Kwezani chotchingacho ndikuchitsitsa pang'onopang'ono pa bolodi la 2 pachifuwa chanu. Musalole kuti idutse pa bolodi - ichi ndi cholakwika chofala chomwe chingayambitse kuvulala. M'malo mwake, wongolerani kulemera kwake ndikuyimirira pang'ono pomwe belulo likukhudza bolodi musanakankhire m'mwamba.
• Njira Yopumira: B

Barbell Bench Press ndi 2 board Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Bench Press ndi 2 board?

Inde, oyamba kumene atha kuchita Barbell Bench Press ndi masewera olimbitsa thupi a 2 board, koma ndikofunikira kuti muyambe ndi zolemetsa zopepuka kapena ngakhale barbell yokhayokha kuti mutenge mawonekedwewo ndikupewa kuvulala. Zochita izi nthawi zambiri zimagwiritsidwa ntchito pokweza mphamvu kuti zitheke kulimbitsa mphamvu zotsekera, koma zimatha kukhala zopindulitsa kwa oyamba kumene chifukwa zimachepetsa kusuntha, zomwe zimapangitsa kukhala kosavuta kuposa makina osindikizira achikhalidwe. Komabe, ndikofunikira kuti oyamba kumene aziyang'aniridwa bwino kapena chitsogozo kuchokera kwa wophunzitsa kapena wodziwa kunyamula katundu kuti awonetsetse kuti akuchita bwino. Ndikofunikiranso kutenthetsa bwino musanayambe masewera olimbitsa thupi kuti mukonzekere minofu ndikupewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Bench Press ndi 2 board?

• Decline Barbell Bench Press ndi 2 Board: Kusinthaku kumagwiritsa ntchito benchi yotsika kuti igwirizane ndi minofu ya pachifuwa, ndi bolodi la 2 lomwe limaperekabe poyimitsa belu.
• Close-Grip Barbell Bench Press ndi 2 Board: Apa, kugwiritsira ntchito kwambiri kumagwiritsidwa ntchito kutsindika kwambiri minofu ya triceps pamene gulu la 2 limayang'anira kayendetsedwe kake.
• Reverse Grip Barbell Bench Press ndi 2 Board: Kusiyanaku kumaphatikizapo kugwiritsira ntchito barbell ndi kugwedeza kumbuyo, kusintha kugwirizanitsa minofu pachifuwa ndi mikono, ndi bolodi la 2 lomwe limagwiritsidwabe ntchito poyendetsa kuya.
• Wide-Grip Barbell Bench Press ndi 2 Board: Mukusintha uku, kugwirizira kokulirapo kumagwiritsidwa ntchito kutsindika kwambiri minofu ya pachifuwa,

Izinto zokufunda ezishisa ezivumelekile Barbell Bench Press ndi 2 board?

• Close-Grip Bench Press: Kusintha kumeneku kwa makina osindikizira kumatsindika minofu ya triceps, yomwe ndi yachiwiri yosuntha mu makina osindikizira a barbell, choncho kulimbikitsa minofu imeneyi kungathandize kuti ntchito yanu yonse yosindikizira benchi ikhale yabwino.
• Push-ups: Zochita zolimbitsa thupi zolimbitsa thupi zimagwira ntchito mofanana ndi magulu osindikizira a barbell, omwe ndi chifuwa, mapewa, ndi triceps, komanso zimapangitsa kuti thupi likhale lokhazikika, limalimbikitsa mphamvu zonse ndi mphamvu zomwe zingathandize kupha. wa benchi press.