Lever Liing Chest Press

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

Ukuxhumana kwe Lever Liing Chest Press

The Lever Lying Chest Press ndi ntchito yolimbitsa thupi yomwe imayang'ana kwambiri minofu ya pachifuwa, komanso kugwira mapewa ndi triceps. Zochita izi ndizoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita kutsogola, popeza makina opangira ma lever amalola kusintha kosavuta kolemera kuti kufanane ndi zomwe munthu angathe. Anthu angafune kuchita izi kuti awonjezere mphamvu za thupi lawo, kuwongolera matanthauzidwe a minofu, ndikulimbikitsa kuchita bwino pamasewera ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Liing Chest Press

• Gwirani m'mwamba ndikugwira zitsulo za lever ndikugwira mopitilira, manja otambalala pang'ono kuposa m'lifupi m'lifupi la mapewa, ndipo kanikizani tizitsulozo kuti titalike pamwamba pa chifuwa chanu.
• Pang'onopang'ono tsitsani mipiringidzo yolowera pachifuwa chanu, ndikuwonetsetsa kuti zigongono zanu zizikhala pamtunda wa digirii 90 ndi manja anu mowongoka.
• Mipiringidzoyo ikayandikira pachifuwa chanu, ikanizenso mpaka pomwe idayambira pogwiritsa ntchito minofu ya pachifuwa ndi mkono.
• Bwerezani kusunthaku kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera komanso kuwongolera munthawi yonseyi.

Izinto zokwenza Lever Liing Chest Press

• Kugwira Moyenera: Gwirani zogwirirazo ndikugwira kwathunthu (chala chachikulu chokulungidwa mozungulira) ndi manja anu kuyang'ana kumapazi anu. Manja anu ayenera kuikidwa kuti manja anu akhale perpendicular pansi pamene zolemera zili pansi kwambiri. Pewani kugwira kwakukulu kapena kocheperako chifukwa kungakupangitseni kupanikizika kosafunikira pamanja ndi mapewa anu.
• Mayendedwe Oyendetsedwa: Chitani masewera olimbitsa thupi ndi mayendedwe oyendetsedwa. Pamene mukukankhira lever mmwamba, tulutsani mpweya ndikugwedeza minofu yanu ya pachifuwa. Mukabweretsa lever pansi, chitani pang'onopang'ono ndikupuma. Pewani kuthamangitsa mayendedwe chifukwa angayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
• Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana panthawi yolimbitsa thupi. Pansi

Lever Liing Chest Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Liing Chest Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Lying Chest Press. Komabe, ndikofunikira kuti muyambe ndi kulemera kwabwino kuti mutsimikizire mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wotsogolera wodziwa bwino ntchitoyo poyambira kuti awonetsetse kuti ntchitoyo ikuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, pang'onopang'ono onjezerani kulemera kwake pamene mphamvu ikuwonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Liing Chest Press?

• Incline Barbell Bench Press: Kusiyanaku kumachitika pa benchi yolowera, yomwe imayang'ana kumtunda kwa minofu ya pachifuwa kwambiri.
• Decline Bench Press: Pogwiritsa ntchito benchi yocheperako, kusiyanasiyana kumeneku kumayang'ana kumunsi kwa minofu ya pachifuwa.
• Close-Grip Bench Press: Kusiyanasiyana kumeneku kumachitika poyika manja pafupi ndi bar, zomwe zimayang'ana ma triceps ndi minofu yamkati ya chifuwa.
• Push-ups: Ngakhale kuti sizimachitidwa pa benchi kapena zolemera, kukankhira kumagwiritsa ntchito kukakamiza komweko ndikugwira ntchito mofanana ndi magulu a minofu monga chosindikizira pachifuwa.

Izinto zokufunda ezishisa ezivumelekile Lever Liing Chest Press?

• Push-ups: Push-ups amagwiritsa ntchito magulu a minofu omwewo monga Lever Lying Chest Press, koma amakhalanso ndi maziko okhazikika, zomwe zimapangitsa kuti thupi likhale lolimba komanso limagwira ntchito bwino pa chifuwa chachikulu.
• Tricep Dips: Pamene makamaka ikuyang'ana pa triceps, ntchitoyi imagwiritsanso ntchito minofu ya pachifuwa, yogwirizana ndi Lever Lying Chest Press mwa kulimbikitsa minofu yachiwiri yomwe imagwiritsidwa ntchito muzofalitsa, zomwe zingapangitse ntchito yonse ndi zotsatira zake.