Chifuwa Bench Press - Butt

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Mexau Karala

Ukuxhumana kwe Chifuwa Bench Press - Butt

The Chest Bench Press - Kuchita masewera olimbitsa thupi ndi masewera olimbitsa thupi omwe amayang'ana kwambiri pachifuwa, mapewa, triceps, ndi glutes, kupereka thupi lapamwamba komanso kutsika kwa thupi. Ndi yabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi milingo yamphamvu. Kuchita masewera olimbitsa thupi kungathandize kulimbitsa minofu, kulimbikitsa mphamvu, komanso kulimbitsa thupi lonse, zomwe zimapangitsa kukhala chisankho choyenera kwa iwo omwe akufuna kukhala ndi thupi lokhazikika komanso lolimba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chifuwa Bench Press - Butt

• Khalani pansi pa benchi lathyathyathya kuwonetsetsa kuti mukuyenda bwino kuyambira kumutu mpaka kumatako.
• Ikani manja anu motalikirapo kuposa m'lifupi mwamapewa motalikirana ndi belu, zikhato zikuyang'ana kutali ndi inu.
• Kwezani barbell pachoyikapo ndikuchigwira molunjika pachifuwa chanu ndi manja anu atatambasula.
• Kokani mpweya ndikutsitsa pang'onopang'ono belu pachifuwa chanu mpaka pafupifupi inchi kuchokera pachifuwa chanu.
• Exhale ndi kukankhira barbell kubwerera kumalo oyambira, pogwiritsa ntchito minofu ya pachifuwa kuyendetsa kayendetsedwe kake. Onetsetsani kuti manja anu atambasulidwa mokwanira ndipo chifuwa chanu chatsekedwa pamwamba pa makina osindikizira. Kumbukirani, ndikofunikira kusunga thupi lanu lakumunsi ndikulumikizana ndi benchi nthawi yonse yochita masewera olimbitsa thupi kuti mukhale ndi mawonekedwe oyenera komanso

Izinto zokwenza Chifuwa Bench Press - Butt

• Kuyika Pamanja: Manja anu ayenera kukhala otalikirapo pang'ono kuposa m'lifupi mwake pamapewa pa barbell. Kulakwitsa kofala ndikuyika manja moyandikana kwambiri kapena kutalikirana kwambiri, zomwe zimatha kukuvutitsani mapewa anu ndikuchepetsa mphamvu ya masewerawo.
• Mayendedwe Oyendetsedwa: Tsitsirani belu pachifuwa chanu pang'onopang'ono, mowongolera. Kenako, kanikizani mmwamba mpaka manja anu ali owongoka koma osatsekedwa. Pewani kuponya barbell mwachangu kapena kukankhira mmwamba mwachangu, chifukwa izi zitha kuvulaza ndikuchepetsa mphamvu ya masewerawo.
• Kupumira: Pumirani pamene mukutsitsa belulo n’kupuma pamene mukukankhira m’mwamba. Anthu ambiri

Chifuwa Bench Press - Butt Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chifuwa Bench Press - Butt?

Mwamtheradi, oyamba kumene amatha kuchita masewera olimbitsa thupi a benchi pachifuwa. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Komanso, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena tcheru kuti akhale otetezeka, makamaka pophunzira masewera olimbitsa thupi. Gawo la "butt" nthawi zambiri silimayenderana ndi zochitika za atolankhani, ndiye ngati mukunena zakusintha kwina, chonde perekani zambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chifuwa Bench Press - Butt?

• Decline Chest Bench Press: Pakusiyana uku, benchi imayikidwa pansi, ndikugogomezera kwambiri minofu yapansi ya chifuwa.
• Close-Grip Chest Bench Press: Mwa kusintha kugwirana kwanu kuti mukhale pafupi, mukhoza kulunjika pa triceps ndi gawo lamkati la minofu ya pachifuwa mogwira mtima.
• Dumbbell Chest Bench Press: M'malo mogwiritsa ntchito barbell, kusiyana kumeneku kumagwiritsa ntchito ma dumbbells, omwe angathandize kusintha kusalinganika kwa minofu ndikuwonjezera kuyenda.
• Wide-Grip Chest Bench Press: Mwa kukulitsa kugwirira kwanu pa barbell, mutha kutsindika kwambiri mbali yakunja ya minofu ya pachifuwa.

Izinto zokufunda ezishisa ezivumelekile Chifuwa Bench Press - Butt?

• Ma Tricep Dips: Ma Tricep Dips amathandizira Chifuwa Bench Press pamene akuyang'ana ma triceps, omwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito pokakamiza benchi. Kulimbitsa minofu iyi kumatha kupititsa patsogolo ntchito yanu yosindikizira ya benchi ndikuletsa kusamvana kwa minofu.
• Push-ups: Push-ups ndi masewera olimbitsa thupi omwe amalimbana ndi magulu a minofu omwewo monga Chest Bench Press - chifuwa, mapewa, ndi triceps. Ndiwothandiza kwambiri chifukwa amathandizira kupirira kwa minofu, zomwe zingapangitse kuti azitha kuchita bwino pakapita nthawi.