Jack Press

• Inhloko yeziNdawo: Gym blo ny: tarena trondro.
• Idivayisi: Goma Rembe

Ukuxhumana kwe Jack Press

Jack Press ndi masewera olimbitsa thupi amphamvu, athunthu omwe amaphatikiza jack kudumphira ndi makina osindikizira pamwamba, kulunjika magulu angapo a minofu kuphatikizapo miyendo, pakati, ndi mapewa. Zochita izi ndizoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kupereka zabwino zonse zamtima komanso mphamvu. Kuchita nawo Jack Press kumatha kukulitsa kupirira kwanu, kamvekedwe ka minofu, ndi kulumikizana, ndikupangitsa kukhala chisankho chabwino kwa iwo omwe akufuna masewera olimbitsa thupi m'nthawi yochepa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Jack Press

• Yambani masewerawa pochita squat ya kotala, kukankhira m'chiuno mwanu ndikugwada pang'ono, ndikusunga msana wanu molunjika.
• Pamene mukuyimirira kuchokera ku squat, kanikizani ma dumbbells molunjika pamutu panu mpaka manja anu atatambasula.
• Mukatambasula manja anu mokwanira, bweretsani ma dumbbells mpaka kutalika kwa phewa ndikubwereranso kumalo a squat.
• Bwerezani masitepewa kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mukuyenda mokhazikika komanso mayendedwe oyendetsedwa panthawi yonse yolimbitsa thupi.

Izinto zokwenza Jack Press

• Gwirani Ntchito Yanu: Kumbukirani kugwirizanitsa minofu yanu yayikulu muzochita zonse. Izi sizofunikira kokha kuti mukhalebe okhazikika komanso okhazikika, komanso zimathandizira kulimbikitsa pachimake chanu. Cholakwika chofala ndikudalira kwambiri pakuyenda kwa mkono ndi mwendo, kuyiwala kuchita pachimake. Izi zingayambitse kupsinjika kwa khosi kapena kumbuyo.
• Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Kuyenda kulikonse kuyenera kuyendetsedwa ndi dala. Izi sizimangothandiza

Jack Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Jack Press?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Jack Press. Komabe, ndikofunikira kuwonetsetsa mawonekedwe ndi njira yoyenera kuti musavulale. Jack Press ndi masewera olimbitsa thupi athunthu omwe amaphatikiza jack kulumpha ndi chosindikizira pamapewa. Ndi njira yabwino kuphatikiza maphunziro a cardio ndi mphamvu. Oyamba kumene ayenera kuyamba ndi kulemera kopepuka kuti azolowere mayendedwe, ndipo pang'onopang'ono awonjezere kulemera pamene mphamvu zawo ndi chipiriro zikukula. Nthawi zonse ndi bwino kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye zolimbitsa thupi kuti atsimikizire kuti mukuzichita moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Jack Press?

• The Decline Jack Press ndi mtundu wina womwe umapangidwa pa benchi yotsika, yomwe imagogomezera minofu ya m'munsi pachifuwa.
• Dumbbell Jack Press ndikusintha komwe m'malo mwa barbell, mumagwiritsa ntchito ma dumbbells, zomwe zimapangitsa kuti pakhale kusuntha kwakukulu komanso kusuntha kwa mkono.
• The Close-Grip Jack Press imayang'ana kwambiri pa triceps, pamene mukugwira barbell pafupi ndi mapewa-m'lifupi padera.
• Single-Arm Jack Press ndikusintha komwe mumachita masewera olimbitsa thupi ndi mkono umodzi nthawi imodzi, ndikuwongolera kusayenda bwino kwa minofu ndikukulitsa kukhazikika kwapakati.

Izinto zokufunda ezishisa ezivumelekile Jack Press?

• Makanema a Pamwamba amathandiziranso Jack Presses pomwe onse amalunjika kumtunda kwa thupi, makamaka mapewa ndi ma triceps, kupititsa patsogolo kupirira kwa minofu ndi mphamvu.
• Ma squats ndi masewera ena omwe amathandizira Jack Presses, chifukwa onse amagwira ntchito m'munsi mwa thupi ndi pachimake, kupititsa patsogolo mphamvu ya minofu, kusinthasintha, ndi kusinthasintha.