Decline Bench Press
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Overview:
The Decline Bench Press isimba rinoshanda rekuvaka-simba rinonyanya kunanga chikamu chezasi chemhasuru dzechipfuva, pamwe ne triceps nemapfudzi. Yakakodzera kune vanofarira kusimba kweese mazinga, kubva kune vanotanga kusvika kune vamhanyi vepamusoro, vari kutsvaga kukudziridza simba ravo repamusoro uye tsandanyama tsananguro. Kubatanidza Decline Bench Press mumaitiro ako ekurovedza muviri kunogona kubatsira kukwidziridza muviri wako wese wechipfuva, kuvandudza simba rako rekusundira, uye kupa dambudziko rakasiyana kumamhasuru ako uchienzaniswa neyechinyakare flat bhenji press.
Table of Contents
Instructions
Step-by-step guide:
- Rara pabhenji uye usvike kumusoro kuti ubate bhero nekubata rakafara zvishoma kupfuura upamhi hwemafudzi, uchiona kuti maoko ako akaiswa zvakaenzana.
- Simudza barbell kubva parack uye uibate yakatwasuka pachipfuva chako nemaoko ako akanyatso kutambanudza.
- Zvishoma nezvishoma udzikise bhero kuchipfuva chako chezasi, uchichengeta magokora ako pa90-degree angle uye kuona kuti bhero haribvi pachipfuva chako.
- Sundidzira barbell kumashure kusvika panzvimbo yekutanga, uchitambanudza maoko ako zvizere asi kwete kuvhara magokora ako, uye dzokorora kune nhamba yaunoda yekudzokorora.
Exercise Tips:
- **Kubata neGorofu Position**: Bata bhero rakafara zvishoma kudarika upamhi hwemafudzi. Kana uchidzikisa bhara, magokora ako anofanira kunge ari pa45-degree angle kumuviri wako. Dzivisa kuburitsa magokora ako parutivi, nekuti izvi zvinogona kutungamira kukuvara kwepfudzi.
- **Kufambisa Kunodzorwa**: Dzikisa bhero kunharaunda yechipfuva chako zvishoma nezvishoma uye uchidzora, wobva waisundidzira kumashure usina kukiya magokora ako kumusoro. Usarega bhari richibva pachipfuva chako kana kurega mahudyu ako achisimudza kubva pabhenji, sezvo izvi zvinowanzokanganisa zvinogona kutungamirira kukukuvara uye kuderedza kushanda kwebasa racho.
FAQ
Can beginners do the Decline Bench Press?
Hongu, vanotanga vanogona kuita iyo Decline Bench Press kurovedza muviri, asi zvakakosha kuti utange nehuremu huremu uye kutarisa pafomu yakakodzera kudzivirira kukuvara. Zvinokurudzirwawo kuve nespotter, kunyanya kune vanotanga, kuve nechokwadi chekuchengeteka paunenge uchiita chiitiko ichi. Sezvinoita chero maekisesaizi matsva, ipfungwa yakanaka kudzidza nekudzidzira uchitungamirirwa nenyanzvi yakadzidziswa zvekusimbisa muviri.
What are common variations of the Decline Bench Press?
- Close-Grip Decline Bench Press: Iyi vhezheni inotarisa triceps uye mukati mechipfuva zvakanyanya nekuisa maoko padhuze pamwe chete pabhawa.
- Decline Bench Press neResistance Bands: Mumutsauko uyu, mabhendi ekupikisa anoshandiswa kuwedzera kushushikana uye kunetsa kuchiitwa.
- Single-Arm Decline Dumbbell Bench Press: Ichi chiitwa cheunilateral chinotarisa kune rimwe divi panguva, zvichibatsira kugadzirisa kusaenzana kwemhasuru.
- Incline Push-ups: Kunyangwe isiri yebhenji yekutsikirira, iyi bodyweight kurovedza muviri inogona kutevedzera kuderera kwebhenji kudzvanya kufamba uye inogona kuve yakanaka imwe nzira kune avo vasina mukana wekushandisa gym.
What are good complementing exercises for the Decline Bench Press?
- The Flat Bench Press inobatsira zvikuru kuDecline Bench Press sezvo inotarisa pakati pe-pectoral muscles, ichipa hutano hwakakwana hwechipfuva kana hwasanganiswa nechepasi chechipfuva chekutarisa kweDecline Bench Press.
- Iyo Cable Crossover kurovedza muviri inozadzisa iyo Decline Bench Press nekunongedza mukati mechipfuva tsandanyama, inosimudzira yakazara chipfuva tsananguro uye simba, iyo iyo Decline Bench Press chete inogona kusazadzisa zvizere.
Related keywords for Decline Bench Press:
- Decline Barbell Bench Press
- Chest Workout neBarbell
- Decline Bench Press yePectorals
- Lower Chest Exercise
- Barbell Decline Press
- Decline Bench Workout yeChest
- Barbell Exercise yeLower Chest
- Decline Chest Press Exercise
- Simba Kudzidzira neDecline Bench Press
- Barbell Workout yeChest Muscle