Barbell Bench Press ndi bolodi 1

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Mexau Karala

Ukuxhumana kwe Barbell Bench Press ndi bolodi 1

The Barbell Bench Press yokhala ndi 1 board ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya pachifuwa, komanso kugwirizanitsa mapewa ndi triceps. Kusiyana kumeneku kwa makina osindikizira achikhalidwe ndi abwino kwa oyendetsa mphamvu ndi omanga thupi omwe akuyang'ana kuwonjezera mphamvu zawo zam'mwamba ndi minofu. Kuphatikizira bolodi muzochita zolimbitsa thupi kumathandizira kusuntha koyendetsedwa bwino, kumathandizira kukonza njira yonyamulira ndikuchepetsa chiwopsezo chovulala, ndikupangitsa kukhala chisankho chabwino kwambiri kwa iwo omwe akufuna kupititsa patsogolo ntchito yawo yosindikizira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Bench Press ndi bolodi 1

• Khalani ndi spotter kukuthandizani kukweza barbell kuchokera pachiyikapo, kapena ngati muli ndi chidaliro, chotsani pachoyikapo nokha, ndikuchigwira molunjika pachifuwa chanu ndi manja anu atatambasula.
• Ikani bolodi limodzi (chidutswa chamtengo, pafupifupi mainchesi 2x6) pachifuwa chanu. Bolodi ili lidzachepetsa momwe mumachepetsera barbell, ndikuwonjezera chidwi chanu pa triceps.
• Tsitsani belu pang'onopang'ono mpaka itakhudza bolodi pachifuwa chanu, ndikusunga zigono zanu pakona ya digirii 90 ndi manja anu molunjika.
• Kanikizani barbell mpaka pomwe mukuyambira, mukutambasula manja anu mokwanira koma osatseka zigongono zanu, ndikubwereza zomwe mukufuna kubwereza.

Izinto zokwenza Barbell Bench Press ndi bolodi 1

• **Pewani Kutseka Zigongono Zanu**: Cholakwika chofala ndikutseka zigongono zanu pamwamba pa chokwera. Izi zitha kuyika kupsinjika kosafunikira pamalumikizidwe anu ndikuchepetsa mphamvu ya masewerawo. M'malo mwake, pindani pang'ono m'zigono zanu pamwamba pa rep iliyonse kuti minofu yanu ikhale yolimba.
• **Yendetsani Kulemera Kwanu**: Osalola kulemera kukulamulirani. Tsitsani belulo ku bolodi pang'onopang'ono komanso molamulirika, imani pang'ono, kenaka nkukankhireni m'mwamba mwamphamvu. Pewani kuponya chotchinga mwachangu ndikuchichotsa pa bolodi,

Barbell Bench Press ndi bolodi 1 Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Bench Press ndi bolodi 1?

Inde, oyamba kumene amatha kuchita Barbell Bench Press ndi masewera olimbitsa thupi a 1. Komabe, ndikofunika kuzindikira kuti masewerawa amagwiritsidwa ntchito kuti apititse patsogolo mphamvu ndi machitidwe apakati pa kayendetsedwe ka makina osindikizira a benchi, ndipo nthawi zambiri amagwiritsidwa ntchito ndi onyamula apamwamba kwambiri kapena magetsi. Oyamba kumene ayenera kuyang'ana kwambiri luso la makina osindikizira a barbell asanawonjezere zosiyana monga 1 board press. Ndikofunikiranso kukhala ndi malo oteteza chitetezo, makamaka kwa oyamba kumene. Nthawi zonse kumbukirani kuyamba ndi kulemera komwe kumakhala kosavuta komanso kosavuta. Pang'onopang'ono onjezerani kulemera pamene mphamvu ndi chidaliro zimakula. Ndikofunikira kwambiri kuti mupeze upangiri kwa katswiri wodziwa masewera olimbitsa thupi kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Bench Press ndi bolodi 1?

• Decline Barbell Bench Press ndi 1 Board: Mu mtundu uwu, benchi imayikidwa pakutsika kuti igwirizane ndi minofu yapansi ya pectoral.
• Close-Grip Barbell Bench Press ndi 1 Board: Posintha kugwirana kwanu kuti kuyandikana kwambiri, mutha kusintha chidwi chazochitazo ku triceps ndi minofu yamkati yachifuwa.
• Wide-Grip Barbell Bench Press ndi 1 Board: Kusiyanaku kumaphatikizapo kukulitsa kugwira kwanu pa barbell, zomwe zingathandize kulunjika minofu ya pachifuwa ndi mapewa.
• Reverse-Grip Barbell Bench Press ndi 1 Board: Mtundu uwu wa masewerawa umaphatikizapo kugwira nthiti ndikugwira pansi pamanja, zomwe zingathandize kulunjika pachifuwa chapamwamba ndi triceps mwanjira yapadera.

Izinto zokufunda ezishisa ezivumelekile Barbell Bench Press ndi bolodi 1?

• Push-ups: Push-ups imathandizira Barbell Bench Press ndi bolodi la 1 pamene imagwiranso ntchito pachifuwa, triceps, ndi mapewa, koma mosiyana ndi makina osindikizira a benchi, amagwirizanitsa pakati ndi pansi pa thupi, kuthandiza kumanga mphamvu zonse za thupi ndi kukhazikika.
• Tricep Dips: Izi ndizothandizira kwambiri ku Barbell Bench Press ndi bolodi la 1 chifukwa amayang'ana ma triceps, gulu lachiwiri la minofu lomwe limagwiritsidwa ntchito pazitsulo za benchi, zomwe zimathandiza kuwonjezera mphamvu ndi kukhazikika kwa makina anu onse.