Reverse Bench Press

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Migergo

Ukuxhumana kwe Reverse Bench Press

The Reverse Bench Press ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri minofu yam'mwamba, kuphatikizapo triceps, mapewa, ndi chifuwa chapamwamba. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi omwe akufuna kukulitsa mphamvu zawo zam'mwamba komanso kutanthauzira kwa minofu. Zochita izi ndizopindulitsa makamaka chifukwa zimapereka mbali yapadera yogwiritsira ntchito magulu a minofuyi, kulimbikitsa chitukuko chokhazikika cha minofu ndi kuchepetsa chiopsezo cha kuvulala komwe kumakhudzana ndi kusalinganika kwa minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Bench Press

• Manja anu ayang'ana kumapazi anu, gwirani chotchinga pamapewa motalikirana.
• Kwezani barbell kuchokera pachiyikapo, ndikukweza manja anu pamwamba pa chifuwa chanu, uku ndikoyambira kwanu.
• Pang'onopang'ono tsitsani belu lolowera pachifuwa chanu, kuwonetsetsa kuti zigono zanu zili pafupi ndi thupi lanu komanso kuti musatuluke.
• Kanikizani barbell kubwerera pamalo oyambira, kukulitsa manja anu mokwanira, kenaka bwerezani kusuntha komwe mukufuna kubwereza.

Izinto zokwenza Reverse Bench Press

• Kuyanjanitsa Koyenera kwa Elbow: Onetsetsani kuti zigono zanu zakhazikika pafupi ndi thupi lanu panthawi yonseyi. Kutulutsa zigongono zanu kungapangitse kupsinjika kwambiri pamapewa anu. M'malo mwake, yesetsani kuwasunga pamtunda wa digirii 45 kuchokera mthupi lanu.
• Mayendedwe Oyendetsedwa: Imodzi mwa njira zabwino kwambiri zopezera zambiri kuchokera ku makina osindikizira a reverse ndi kugwiritsa ntchito mayendedwe apang'onopang'ono, oyendetsedwa bwino. M'malo mongobwerezabwereza, tengani nthawi yanu kuti mutsitse belu pachifuwa chanu ndikuchikankhira m'mwamba. Izi zidzakuthandizani kugwirizanitsa minofu yanu mokwanira ndikuchepetsa chiopsezo cha kuvulala.
• Gwiritsani ntchito Spotter: Makamaka mukangoyamba kumene kuchita izi, khalani ndi chotchinga pamanja chokuthandizani kukweza ndi kukweza.

Reverse Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse Bench Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Reverse Bench Press, koma ayenera kuyamba ndi zolemera zopepuka ndikuyang'ana mawonekedwe olondola kuti asavulale. Ndibwinonso kuti mukhale ndi spotter kapena mphunzitsi pafupi pamene mukuchita izi, makamaka kwa omwe angoyamba kumene, chifukwa kugwedezeka kumbuyo kungayambitse kulephera kulamulira bala. Nthawi zonse ndi bwino kukaonana ndi katswiri wa masewera olimbitsa thupi musanayambe ndondomeko yatsopano yolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse Bench Press?

• The Decline Reverse Bench Press: Izi zimachitika pa benchi yotsika kuti igwirizane ndi minofu ya m'munsi ya chifuwa, ndikupereka zovuta zapadera kwa pectorals.
• The Dumbbell Reverse Bench Press: M'malo mwa barbell, kusiyana kumeneku kumagwiritsa ntchito ma dumbbells omwe amalola kusuntha kwakukulu ndikuthandizira kusintha kusalinganika kwa minofu.
• The Smith Machine Reverse Bench Press: Izi zimachitidwa pa makina a Smith, omwe amapereka bata ndi chitetezo, makamaka kwa atsopano ku masewerawo.
• The Close Grip Reverse Bench Press: Mu kusiyana kumeneku, manja amayikidwa pafupi ndi bar, zomwe zimatsindika kwambiri pa triceps ndi minofu yamkati ya chifuwa.

Izinto zokufunda ezishisa ezivumelekile Reverse Bench Press?

• Tricep Dips ndi njira yolimbikitsira yothandizana ndi Reverse Bench Press pamene ikulimbikitsanso ndikumveketsa minofu ya triceps, yomwe imagwiritsidwa ntchito kwambiri kumbuyo kwa makina osindikizira a benchi.
• The Close-Grip Bench Press imathandizanso Reverse Bench Press pamene imalekanitsa triceps ndi minofu yamkati ya chifuwa, kupititsa patsogolo mphamvu ndi tanthawuzo zomwe zimapindula ndi kusinthika kwa makina osindikizira a benchi.