Smith Incline Bench Press

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

Ukuxhumana kwe Smith Incline Bench Press

Smith Incline Bench Press ndi ntchito yomanga mphamvu yomwe imayang'ana pachifuwa, mapewa, ndi triceps, komanso kuchita minofu ina yothandizira. Ndizoyenera kwa oyamba kumene komanso othamanga apamwamba chifukwa cha kayendetsedwe ka kayendetsedwe ka Smith, komwe kungathandize kupewa kuvulala ndikuwonetsetsa mawonekedwe olondola. Anthu angasankhe kuchita masewera olimbitsa thupi kuti apititse patsogolo mphamvu za thupi, kusintha matanthauzo a minofu, ndi kupindula ndi kukhazikika ndi kulinganiza komwe makina a Smith amapereka.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Incline Bench Press

• Gona kumbuyo pa benchi yokhotakhota mapazi anu ali pansi, gwirani chotchingacho ndi chogwira motalikirapo kuposa mapewa, ndikuchotsa chotchingacho.
• Tsitsani mipiringidzo mpaka pachifuwa chanu mowongolera, ndikusunga zigono zanu pakona ya digirii 90.
• Kanikizani bar kuti mubwerere pomwe mukuyambira, mukutambasula manja anu mokwanira koma osatseka zigono zanu, kwinaku mukuwongolera kulemera.
• Bwerezaninso kutsitsa ndi kukweza kwa chiwerengero chomwe mukufuna kubwereza, ndiyeno sinthaninso bala mosamala mukamaliza.

Izinto zokwenza Smith Incline Bench Press

• Kugwira Moyenera: Kugwira kwanu kuyenera kukhala kokulirapo pang'ono kuposa m'lifupi mwamapewa motalikirana. Pewani kugwira kapamwamba kwambiri chifukwa izi zingayambitse kuvulala pamapewa komanso kuchepetsa mphamvu ya masewera olimbitsa thupi. Manja anu ayenera kuyang'ana kutali ndi inu ndipo manja anu akhale owongoka osapindika chammbuyo.
• Mayendedwe Oyendetsedwa: Mukatsitsa kapamwamba, chitani pang'onopang'ono komanso mowongolera mpaka itakhudza pachifuwa chanu. Pewani kulola chotchinga kuti chichoke pachifuwa chanu chifukwa izi zitha kuvulaza ndipo zimachepetsa mphamvu ya masewera olimbitsa thupi. Mukakankhira bar m'mwamba, chitani izi mwamphamvu koma molamulidwa.
• Kuyenda Kwathunthu: Onetsetsani kuti muli

Smith Incline Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Incline Bench Press?

Inde, oyamba kumene atha kuchita masewera a Smith Incline Bench Press. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka ndikuyang'ana mawonekedwe olondola kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi wanu kapena katswiri wodziwa masewera olimbitsa thupi kuti akutsogolereni poyambira. Nthawi zonse kumbukirani kutenthetsa bwino musanayambe masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Incline Bench Press?

• The Close-Grip Smith Machine Bench Press ndi kusiyana komwe kumayang'ana kwambiri pa triceps, ndi zochepa pachifuwa pobweretsa manja anu pamodzi pa bar.
• Smith Machine Incline Guillotine Press ndikusintha komwe kumayang'ana minofu yakumtunda ya pachifuwa pobweretsa bar mpaka khosi lanu osati pachifuwa chanu.
• The Smith Machine Decline Bench Press ndi kusiyana komwe kumayang'ana minofu ya m'munsi pachifuwa mwa kusintha benchi kuti ikhale yotsika.
• The Smith Machine Bench Press with Bands ndi kusiyana komwe kumawonjezera kukana pamwamba pa kayendetsedwe kake, kuthandiza kuonjezera kuphulika ndi mphamvu.

Izinto zokufunda ezishisa ezivumelekile Smith Incline Bench Press?

• Push-ups: Push-ups imagwira ntchito mofanana ndi magulu a minofu monga Smith Incline Bench Press, koma imagwiranso ntchito pachimake, kuwonjezera mphamvu zonse za thupi ndi kukhazikika.
• Cable Crossover: Zochita izi zimakwaniritsa Smith Incline Bench Press poyang'ana minofu ya pachifuwa kuchokera kumbali zosiyanasiyana, kulimbikitsa kukula kwa minofu ndi kupititsa patsogolo tanthauzo la chifuwa.