Smith Wide Grip Bench Press

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

Ukuxhumana kwe Smith Wide Grip Bench Press

Smith Wide Grip Bench Press ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya pachifuwa, komanso akugwira mapewa ndi triceps. Ndizoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita kutsogola, chifukwa cha kayendetsedwe koyendetsedwa ndi makina a Smith. Anthu angafune kuchita izi kuti apititse patsogolo mphamvu za thupi lawo, kusintha matanthauzo a minofu, ndi kupindula ndi kukhazikika kowonjezereka ndi chitetezo cha makina a Smith.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Wide Grip Bench Press

• Mapazi anu ali pansi, chotsani chotchingacho ndikuchitsitsa pang'onopang'ono ku chifuwa chanu, ndikusunga zigongono zanu kumbali.
• Pamene bala ili pamwamba pa chifuwa chanu, imirirani kwa kamphindi ndikukankhira kapamwamba mpaka pomwe munayambira, kuonetsetsa kuti manja anu ali otambasulidwa koma osatsekedwa.
• Pitirizani kuyang'anira kapamwamba panthawi yonseyi, kuonetsetsa kuti ikutsatira mzere wolunjika mmwamba ndi pansi.
• Bwerezani kuchuluka komwe mukufuna kubwereza, ndiyeno sunganinso bar mukamaliza.

Izinto zokwenza Smith Wide Grip Bench Press

• Kuyika Pamanja: Mukamasindikiza makina osindikizira a benchi, manja anu ayenera kukhala otambalala kuposa m'lifupi mwamapewa pa bala. Izi zimathandiza kulunjika minofu ya pachifuwa mogwira mtima. Komabe, pewani kukulitsa manja anu chifukwa izi zitha kukupatsirani mapewa ndi manja anu.
• Mayendedwe Oyendetsedwa: Tsitsani kapamwamba pachifuwa chanu pang'onopang'ono komanso mowongolera, kenako nkukankhiranso pamalo oyambira. Pewani kuponya mipiringidzo mwachangu kapena kuigwedeza pachifuwa chanu. Izi sizimangowonjezera chiopsezo cha kuvulala komanso zimachepetsa mphamvu ya masewera olimbitsa thupi pamene imagwiritsa ntchito mphamvu osati mphamvu ya minofu.
• Kuyenda Kwathunthu: Onetsetsani kuti muli

Smith Wide Grip Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Wide Grip Bench Press?

Inde, oyamba kumene atha kuchita masewera a Smith Wide Grip Bench Press. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi wanu kapena katswiri wodziwa masewera olimbitsa thupi omwe amakuwongolerani poyambira. Pamene mukukhala amphamvu komanso omasuka ndi masewera olimbitsa thupi, mukhoza kuwonjezera kulemera kwake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Wide Grip Bench Press?

• The Decline Smith Machine Bench Press imayang'ana kwambiri minofu yapansi ya pectoral, kukupatsani vuto lapadera pachifuwa chanu.
• The Close-Grip Smith Machine Bench Press imatsindika triceps ndi minofu yamkati ya chifuwa.
• Reverse-Grip Smith Machine Bench Press imasintha kuyang'ana pachifuwa chapamwamba ndi deltoids yakutsogolo.
• Single-Arm Smith Machine Bench Press imadzipatula mbali imodzi ya chifuwa panthawi, ndikuwongolera kusalinganika kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Smith Wide Grip Bench Press?

• Tricep Dips ndi masewera olimbitsa thupi omwe amawathandiza kwambiri pamene akuwongolera triceps, gulu lachiwiri la minofu lomwe limagwiritsidwa ntchito ku Smith Wide Grip Bench Press, motero zimathandiza kupititsa patsogolo mphamvu zanu zonse.
• The Seated Cable Row imayang'ana minofu yotsutsana kumbuyo, yomwe imathandizira kulimbitsa mphamvu ndi chitukuko cha minofu ya pachifuwa yomwe imagwira ntchito ku Smith Wide Grip Bench Press, kulimbikitsa kaimidwe kabwino komanso kuchepetsa chiopsezo cha kuvulala.