Smith Bench Press

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Mashini ya Smith
• Imimiselo eqhapho: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Amashwa eqhapho: Deltoid Anterior, Triceps Brachii

Ukuxhumana kwe Smith Bench Press

The Smith Bench Press ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri minofu ya pachifuwa, komanso imagwira mapewa ndi triceps. Ndilo masewera olimbitsa thupi abwino kwa oyamba kumene komanso okwera pamwamba, monga makina a Smith amapereka bata ndikulola mayendedwe oyendetsedwa. Anthu amatha kusankha kuchita masewera olimbitsa thupi kuti apititse patsogolo mphamvu za thupi, kukulitsa matanthauzo a minofu, ndikuwonetsetsa kukweza bwino, makamaka powonjezera kulemera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Bench Press

• Gwirani mmwamba ndi kugwira kapamwamba ndikugwira mokulirapo pang'ono kuposa m'lifupi mwake mapewa, manja akuyang'ana kutsogolo.
• Tsegulani kapamwamba ndikukankhira mmwamba ndikutembenuza manja anu kuti mutsegule kuchokera ku mbedza zachitetezo.
• Tsitsani kapamwamba pang'onopang'ono ndikuwongolera mpaka pachifuwa chanu, kwinaku mukusunga zigongono zanu pakona ya digirii 90.
• Kanikizani baryo mpaka pomwe munayambira, mukutambasula manja anu mokwanira koma osatseka zigono zanu, kenaka mutembenuzire manja anu kuti mutseke chotchingacho muzitsulo zotetezera.

Izinto zokwenza Smith Bench Press

• Njira Yogwirizira: Gwirani belo motalikirapo pang'ono kusiyana ndi m'lifupi mwake mapewa. Izi zimakupatsani kuwongolera bwino pa barbell ndikuthandizira kugwirizanitsa minofu yoyenera. Onetsetsani kuti chogwira chanu chili cholimba ndipo manja anu sakubwerera chammbuyo.
• Kuyenda Kwambiri: The Smith Bench Press sikutanthauza kuthamanga koma kuwongolera. Tsitsani belulo pang'onopang'ono pachifuwa chanu, imani pang'ono, kenako ndikukankhiranso m'mwamba. Pewani kutulutsa barbell pachifuwa chanu kapena kutseka zigono zanu pamwamba pakuyenda. Zolakwitsa zofala izi zimatha kuvulaza.
• Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito kusuntha kokwanira panthawi yolimbitsa thupi. Chepetsani barbell onse

Smith Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Bench Press?

Inde, oyamba kumene atha kuchita masewera a Smith Bench Press. Makina a Smith akhoza kukhala njira yabwino kwa oyamba kumene kuti azolowere kayendedwe ka makina a benchi. Zimathandizira kuti ma barbell azikhala okhazikika, kupangitsa kuti masewerawa azikhala osavuta kuwongolera komanso kuchepetsa chiopsezo chovulala. Komabe, ndikofunikira kuyamba ndi zolemera zopepuka ndikuwonjezera pang'onopang'ono mphamvu ndi chidaliro zikukula. Nthawi zonse onetsetsani mawonekedwe ndi njira yoyenera kuti musavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi wanu kapena wotsogolera wodziwa bwino ntchitoyo poyambira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Bench Press?

• Decline Smith Machine Bench Press: Kusiyanasiyana kumeneku kumatsindika minofu ya m'munsi ya chifuwa, mwa kuika benchi pakuchepa.
• Close-Grip Smith Machine Bench Press: Poyika manja anu pafupi ndi bar, kusiyana kumeneku kumayang'ana kwambiri pa triceps ndi minofu yamkati ya chifuwa.
• Reverse-Grip Smith Machine Bench Press: Kusintha uku, pogwiritsa ntchito kugwirira pansi, kumalunjika pachifuwa chapamwamba ndi mapewa akutsogolo kwambiri.
• Smith Machine Bench Press ndi Magulu: Mwa kuyika magulu otsutsa ku bar ndi maziko a makina a Smith, kusiyana kumeneku kumawonjezera kukana kosinthika kwa masewerawo, ndikuwonjezera vuto.

Izinto zokufunda ezishisa ezivumelekile Smith Bench Press?

• Push-ups ndi ntchito yowonjezera yowonjezera ku Smith Bench Press pamene akugwira magulu a minofu omwewo (chifuwa, mapewa, ndi triceps) koma mwanjira ina, kulimbikitsa mphamvu zogwira ntchito ndi kukhazikika.
• Tricep Dips imagwira ntchito pa minofu yachiwiri yomwe imagwiritsidwa ntchito mu Smith Bench Press, triceps, kuthandizira kulimbikitsa ndi kumveketsa, zomwe zingathe kupititsa patsogolo ntchito ya press press.