Barbell JM Bench Press

• Inhloko yeziNdawo: Mikenga Mimo.
• Idivayisi: Mexau Karala

Ukuxhumana kwe Barbell JM Bench Press

Barbell JM Bench Press ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma triceps, komanso akugwira chifuwa ndi mapewa. Zochita izi ndizoyenera kwa anthu amagulu onse olimbitsa thupi, kuyambira oyambirira mpaka othamanga apamwamba, omwe akuyang'ana kuwonjezera mphamvu zapamwamba za thupi ndi kutanthauzira kwa minofu. Mwa kuphatikizira Barbell JM Bench Press muzochita zawo zolimbitsa thupi, anthu amatha kuwongolera luso lawo lothamanga, kukulitsa mawonekedwe awo, komanso kulimbitsa thupi lawo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell JM Bench Press

• Kenako, kwezani barbell pachoyikapo ndikuchigwira molunjika pachifuwa chanu ndi manja anu atatambasula.
• Pang'onopang'ono tsitsani belu lolunjika pamphumi mwanu popinda zigongono zanu ndikusunga mikono yanu yakumtunda, izi ziyenera kufanana ndi kusuntha kwa chigaza cha chigaza.
• Kungotsala pang'ono kufika pamphumi panu, sinthani zigongono zanu kumbuyo pang'ono kotero kuti barbell tsopano ikusunthira pamwamba pa mutu wanu.
• Imani kaye pang'ono, kenaka kanikizani barbell kuti ibwerere pomwe idayambira ndikukulitsa zigono zanu ndikusintha ma triceps anu.

Izinto zokwenza Barbell JM Bench Press

• **Mayimidwe Olondola**: Gona chagada chagada pa benchi mapazi ako atakhazikika pansi. Mutu wanu, mapewa, ndi matako ziyenera kukhudzana ndi benchi nthawi zonse. Cholakwika chofala ndikukweza matako anu pa benchi panthawi yosindikizira, zomwe zingayambitse kuvulala kwa msana.
• **Kuyenda Koyendetsedwa**: Mukamachita masewera olimbitsa thupi, tsitsani belu pang'onopang'ono komanso mowongolera molunjika pachifuwa chanu chakumunsi kapena kumtunda. Pewani kuponya chitsulocho mwachangu kapena kuchichotsa pachifuwa chanu, chifukwa izi zingayambitse kuvulala ndipo sizigwira ntchito bwino minofu yanu.
• ** Kuyika kwa Elbow **: Sungani zigono zanu pafupi ndi thupi lanu panthawi yonse yoyenda.

Barbell JM Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell JM Bench Press?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell JM Bench Press. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa masewera olimbitsa thupi kuti aziyang'anira zoyeserera zingapo zoyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, kulemera kwa thupi kuyenera kuchitidwa pang'onopang'ono pamene mphamvu ndi chidaliro zikuwonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell JM Bench Press?

• The Smith Machine JM Press: Kusiyanaku kumagwiritsa ntchito makina a Smith, omwe amapereka njira yokhazikika ya bar, zomwe zimapangitsa kuti ntchitoyi ikhale yosavuta kulamulira.
• The Incline JM Press: Kusiyanasiyana kumeneku kumachitika pa benchi yolowera, yomwe imasintha kuyang'ana kwambiri pachifuwa ndi mapewa.
• The Close-Grip JM Press: Kusiyanaku kumaphatikizapo kugwira nthiti pafupi ndi mapewa, zomwe zimatsindika kwambiri pa triceps.
• Floor JM Press: Kusiyanasiyana kumeneku kumachitika pansi m'malo mwa benchi, kuchepetsa kusuntha ndikuyang'ana kwambiri pa triceps.

Izinto zokufunda ezishisa ezivumelekile Barbell JM Bench Press?

• Tricep Dips: Tricep dips imathandizira Barbell JM Bench Press poyang'ana pa triceps, yomwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito pa makina osindikizira. Kulimbitsa minofu imeneyi kungathandize kupititsa patsogolo ntchito yanu yosindikizira.
• Close-Grip Bench Press: Zochita izi, monga Barbell JM Bench Press, zimayang'ana ma triceps ndi minofu ya pachifuwa. Mwa kukonza kugwiritsitsa, kumapereka njira yosiyana ya kutsegulira kwa minofu, motero kuonetsetsa kuti minofu ikukula bwino.