Chifuwa Bench Press - Mapewa

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Mexau Karala

Ukuxhumana kwe Chifuwa Bench Press - Mapewa

The Chest Bench Press - Kuchita masewera olimbitsa thupi pamapewa ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya pectoral, komanso amagwiranso ntchito ma deltoids ndi triceps. Zochita izi ndizoyenera aliyense amene akufuna kulimbitsa thupi lapamwamba, makamaka pachifuwa ndi mapewa. Anthu amatha kusankha kuphatikiza masewera olimbitsa thupiwa m'chizoloŵezi chawo kuti awonjezere kutanthauzira kwa minofu, kusintha kaimidwe, kapena kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chifuwa Bench Press - Mapewa

• Gwirani chingwecho ndi manja anu otambalala pang'ono kuposa m'lifupi m'lifupi mwa mapewa, zikhatho zikuyang'ana kumapazi anu, ndipo kwezani chotchingacho (kapena khalani ndi chothandizira).
• Pang'onopang'ono tsitsani mipiringidzo mpaka pachifuwa chanu, ndikusunga zigongono zanu pamtunda wa digirii 90 ndi manja anu pamwamba pa zigongono zanu.
• Chophimbacho chikakhudza pachifuwa chanu, kanikizani bar mpaka manja anu atatambasula, onetsetsani kuti musatseke zigongono zanu kapena kukweza msana wanu pa benchi.
• Bwerezaninso njira yotsitsa ndikukweza kuti mubwereze kuchuluka komwe mukufuna, kenako gwedezani motetezeka kapena funsani wowonera wanu akuthandizeni.

Izinto zokwenza Chifuwa Bench Press - Mapewa

• Pewani Kutsekereza Msana Wanu: Cholakwika chofala ndikubweza kumbuyo panthawi yochita masewera olimbitsa thupi. Izi zingayambitse kuvulala kwa msana komanso kusagwira bwino kwa minofu. Sungani msana wanu molunjika pa benchi nthawi yonse yochita masewera olimbitsa thupi.
• Mayendedwe Oyendetsedwa: Tsitsani barbell pachifuwa chanu pang'onopang'ono komanso mowongolera, kenako nkukankhiranso pamalo oyambira. Pewani kuponya barbell mwachangu kapena kugwiritsa ntchito mphamvu kuti muyike, chifukwa izi zingayambitse kuvulala komanso kusagwira ntchito bwino kwa minofu.
• Pumirani Moyenera: Pumirani mkati pamene mukutsitsa belu ndikupumira kunja pamene mukukankhira mmwamba. Izi zimathandiza kukhazikika thupi lanu ndi kupereka

Chifuwa Bench Press - Mapewa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chifuwa Bench Press - Mapewa?

Inde, oyamba kumene atha kuchita Chest Bench Press - Zolimbitsa thupi za Mapewa. Komabe, ndikofunikira kuyamba ndi zolemera zopepuka kuti muyang'ane mawonekedwe ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani kuti mutsimikizire njira yoyenera. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

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

• Decline Bench Press: Mtunduwu umayang'ana pachifuwa chakumunsi ndi mapewa, pomwe benchi ili pamalo otsika.
• Close-Grip Bench Press: Mwa kubweretsa manja anu pafupi pa bar, mumatsindika ma triceps ndi mapewa kuposa makina osindikizira achikhalidwe.
• Dumbbell Bench Press: Kugwiritsa ntchito ma dumbbells m'malo mwa barbell kungathandize kugwirizanitsa mapewa kwambiri ndikuwongolera bwino komanso kukhazikika.
• Reverse Grip Bench Press: Kusintha uku, komwe mumagwira bala ndi manja anu kuyang'ana kwa inu, kumalunjika pachifuwa chapamwamba ndi mapewa mosiyana ndi makina osindikizira a benchi wamba.

Izinto zokufunda ezishisa ezivumelekile Chifuwa Bench Press - Mapewa?

• Push-ups: Push-ups ndi masewera olimbitsa thupi omwe amayang'ana kwambiri pachifuwa, mapewa, ndi triceps, mofanana ndi makina osindikizira a benchi pachifuwa, komanso amagwirizanitsa pakati ndi thupi lapansi, motero amapereka ntchito yowonjezereka.
• Dumbbell Flyes: Zochita izi zimalekanitsa minofu ya pachifuwa, yomwe imathandizana ndi makina osindikizira pachifuwa popereka masewera olimbitsa thupi a pectoral popanda kugwirizanitsa mapewa ndi triceps kwambiri, zomwe zimapangitsa kuti minofu ikule bwino komanso kuchira.