Barbell Bench Press ndi 3 board

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Mexau Karala

Ukuxhumana kwe Barbell Bench Press ndi 3 board

The Barbell Bench Press yokhala ndi 3 board ndi masewera olimbitsa thupi omwe amayang'ana pachifuwa, phewa, ndi minofu ya tricep. Ndi yabwino kwa onyamula zitsulo zapakati mpaka apamwamba omwe akufuna kupititsa patsogolo mphamvu zawo zam'mwamba ndi minofu. Ntchitoyi imalola kukweza kolemera ndi kuchepetsedwa kwa kayendetsedwe kake, motero kulunjika minofu kwambiri ndikuthandizira kuthana ndi mapiri amphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Bench Press ndi 3 board

• Gwirani chotchinga ndi manja anu motalikirapo pang'ono kusiyana ndi m'lifupi mwa phewa, ndikuchikweza kuchokera pachiwaya kapena perekani chothandizira, ndikuyika kapamwamba pamwamba pa chifuwa chanu.
• Ikani bolodi la 3 (chida chomwe chili pafupifupi mainchesi atatu) pachifuwa chanu kuti muchepetse kuyenda.
• Tsitsani barbell pang'onopang'ono mpaka itakhudza bolodi pachifuwa chanu, kuwonetsetsa kuti mumayang'anira belu nthawi zonse.
• Kanikizani barbell mpaka pomwe mukuyambira, mukutambasula manja anu mokwanira koma osatseka zigongono zanu, kenako bwerezaninso kubwereza komwe mukufuna kubwereza.

Izinto zokwenza Barbell Bench Press ndi 3 board

• **Kugwiritsa Ntchito Mabodi**: Ikani matabwa atatu pachifuwa chanu. Mapulaniwa amachepetsa kuyendayenda ndikukulolani kukweza zolemera kwambiri. Komabe, ndikofunikira kuti musadalire kwambiri pamatabwa. Alipo kuti akuthandizeni maphunziro anu, osati kuti akukwezeni.
• **Kwezani ndi Kutsitsa Molondola**: Mukakonzeka, kwezani chotchingacho ndikuchitsitsa pang'onopang'ono kupita pama board omwe ali pachifuwa chanu. The bala ayenera kukhudza bolodi pamwamba pang'onopang'ono musanakankhire mmwamba. Pewani kulola kuti mipiringidzo idutse pama board, chifukwa izi zitha kuvulaza ndipo sizingagwire bwino

Barbell Bench Press ndi 3 board Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Bench Press ndi 3 board?

Inde, oyamba kumene atha kuchita Barbell Bench Press ndi masewera olimbitsa thupi atatu, koma ndikofunikira kuti muyambe ndi zolemetsa zopepuka ndikuwongolera mawonekedwe kaye. Zochita izi nthawi zambiri zimagwiritsidwa ntchito pophunzitsa powerlifting kuti apititse patsogolo pakati ndi kumapeto kwa kayendedwe ka benchi. Komanso ndi njira yabwino yolunjika pa triceps. Komabe, oyamba kumene ayenera kusamala ndikuwonetsetsa kuti ali ndi spotter pamene akuchita izi kuti apewe kuvulala kulikonse. Ndibwinonso kuti mupeze malangizo oyenera kuchokera kwa mphunzitsi kapena katswiri wa masewera olimbitsa thupi kuti atsimikizire kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Bench Press ndi 3 board?

• Decline Barbell Bench Press ndi 3 Board: Kusinthaku kumachitika pa benchi yocheperako, yomwe imatsindika kwambiri minofu ya m'munsi pachifuwa.
• Close-Grip Barbell Bench Press ndi 3 Board: Kusiyanaku kumaphatikizapo kuyika manja anu pafupi ndi barbell, yomwe imayang'ana ma triceps ndi minyewa yamkati ya pachifuwa kwambiri.
• Wide-Grip Barbell Bench Press ndi 3 Board: Mukusintha uku, mumayika manja anu motalikirana pa barbell, yomwe imayang'ana kwambiri pachifuwa chakunja.
• Reverse-Grip Barbell Bench Press ndi 3 Board: Kusinthaku kumakhudza kugwira nthiti ndi manja anu kuyang'ana kwa inu, zomwe zimatsindika kwambiri pachifuwa chapamwamba ndi triceps.

Izinto zokufunda ezishisa ezivumelekile Barbell Bench Press ndi 3 board?

• Close-Grip Bench Press: Zochita izi ndizothandiza kwambiri chifukwa sizimangolimbitsa ma triceps, gulu lofunikira lachiwiri la minofu lomwe limagwiritsidwa ntchito pa makina osindikizira a benchi, komanso limathandizira gawo lotsekera la makina osindikizira a benchi, pomwe onyamula ambiri amavutikira.
• Push-ups: Amathandizira Barbell Bench Press ndi bolodi la 3 pogwiritsa ntchito magulu ofanana a minofu, koma mumtundu wa thupi. Izi zitha kuthandizira kukhazikika komanso kupirira, zomwe zingathandize kuti pakhale ntchito yabwino komanso mawonekedwe panthawi yosindikizira benchi.