Lever Chest Press

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Nyankole machine
• Imimiselo eqhapho: Pectoralis Major Sternal Head
• Amashwa eqhapho: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Ukuxhumana kwe Lever Chest Press

The Lever Chest Press ndi ntchito yolimbitsa thupi yomwe imayang'ana kwambiri minofu ya pachifuwa, komanso imagwira mapewa ndi triceps. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, popeza makinawo amatha kusinthidwa kuti athe kulandira zolemetsa zosiyanasiyana. Anthu angafune kuchita masewera olimbitsa thupi kuti akhale olimba kwambiri, kukulitsa matanthauzo a minofu, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Chest Press

• Khalani pa benchi ya makina ndikugwira zogwirira ntchito, kuonetsetsa kuti mapazi anu ndi osalala pansi, msana wanu uli wolunjika kumbuyo, ndipo chifuwa chanu chili mmwamba.
• Kankhirani zogwirira kutali ndi chifuwa chanu, kukulitsa manja anu mokwanira koma osatseka zigongono zanu.
• Gwirani malowa kwa mphindi imodzi ndiyeno pang'onopang'ono mubwerere kumalo oyambirira, kulola kuti minofu yanu ya pachifuwa ikhale yotambasula.
• Bwerezani izi kuti mubwereze kubwereza komwe mukufuna, kuonetsetsa kuti mukuchita bwino nthawi yonseyi.

Izinto zokwenza Lever Chest Press

• Kugwira M'lifupi: Kugwira kwanu kuyenera kukhala kokulirapo pang'ono kuposa m'lifupi mwamapewa padera. Kugwira motalikirapo kapena kocheperako kumatha kukuvutitsani mapewa ndi manja anu, zomwe zimapangitsa kuvulala.
• Kuyenda Koyendetsedwa: Pewani chiyeso chogwiritsa ntchito mphamvu kuti mukweze kulemera kwake. M'malo mwake, yang'anani pang'onopang'ono, kayendetsedwe ka kayendetsedwe kake pamene mukukankhira zitsulo kuchokera pachifuwa chanu ndikuzibwezera pang'onopang'ono. Izi sizingochepetsa chiopsezo chovulazidwa komanso zimakulitsa kukhudzidwa kwa minofu.
• Kuyenda Kwathunthu: Ndikofunikira kugwiritsa ntchito kusuntha kokwanira panthawi yolimbitsa thupi. Izi zikutanthauza kutsitsa kulemera kwake mpaka zigongono zanu zili pamtunda wa digirii 90 ndikukankhira mmwamba mpaka manja anu atatambasula. Osagwiritsa ntchito unyinji wonse wa zoyenda akhoza kuchepetsa

Lever Chest Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Chest Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Chest Press, koma ayenera kuyamba ndi kulemera kopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso kupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyamba kuti atsimikizire kuti masewerawa akuchitika moyenera. Pang'onopang'ono, pamene mphamvu ndi luso zikuyenda bwino, kulemera kumatha kuwonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Chest Press?

• Decline Lever Chest Press: Mtunduwu ukugogomezera minofu ya m'munsi pachifuwa, ndi benchi yokhazikika pakona yotsika ndipo lever ikukankhidwira pansi.
• Single-Arm Lever Chest Press: Zochitazi zimayang'ana mbali imodzi panthawi, kupititsa patsogolo minofu ndi kugwirizanitsa pogwiritsa ntchito mkono umodzi kukanikiza lever.
• Wide Grip Lever Chest Press: Poyika manja anu motalikirana pa lever, kusinthaku kumatsindika kwambiri mbali yakunja ya minofu ya pachifuwa.
• Close Grip Lever Chest Press: Mtunduwu umayang'ana pachifuwa chamkati ndi ma triceps kwambiri, mukamayika manja anu moyandikana ndi lever.

Izinto zokufunda ezishisa ezivumelekile Lever Chest Press?

• Push-ups: Push-ups imagwira ntchito mofanana ndi magulu a minofu monga lever chest press (minofu ya pectoral, triceps, ndi kutsogolo kwa deltoids) koma mwa njira yogwira ntchito, pamene amagwiritsa ntchito kulemera kwa thupi lanu pofuna kukana, kupititsa patsogolo mphamvu za thupi lonse ndi kukhazikika.
• Seated Machine Chest Fly: Zochita izi zimayang'ana minofu ya pachifuwa kuchokera kumbali ina, makamaka kudzipatula kwa pectorals ndikupereka kutsatiridwa kwabwino kwa kayendedwe ka kaphatikizidwe ka lever pachifuwa chosindikizira, kuonetsetsa kuti chifuwachi chikuyenda bwino.