Barbell Guillotine Bench Press
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Overview:
Barbell Guillotine Bench Press ke boikoetliso ba matla boo haholo-holo bo lebisang mesifa e ka holimo ea sefuba 'me ea bobeli mahetleng le triceps. Ke boikoetliso bo loketseng bakeng sa ba qalang le ba chesehelang boikoetliso ba 'mele ba tsoetseng pele ba ikemiselitseng ho ntlafatsa matla a bona a mmele le tlhaloso ea mesifa. Batho ba ka rata ho etsa boikoetliso bona kaha bo fana ka boikoetliso bo matla haholo bakeng sa mesifa ea sefuba ha e bapisoa le mochine oa khatiso oa benche ea setso, ho khothalletsa ho hōla ha mesifa le ho ntlafatsa matla a holimo a 'mele.
Table of Contents
Instructions
Step-by-step guide:
- Tšoara barbell ka matsoho a hao a pharalletse hanyane ho feta bophara ba mahetla ka thoko, 'me u phahamise lebaleng le thekeng u atolositse matsoho a hau ka botlalo.
- Fokotsa barbell sefubeng sa hau se ka holimo kapa sa molala ka mokhoa o laolehileng, u boloke likhahla tsa hau li le ka mahlakoreng.
- Emisa hanyenyane ha barbell e le haufi le ho ama molala kapa sefuba, ho etsa bonnete ba hore u se ke ua e lumella hore e phomole 'meleng oa hau.
- Sutumelletsa barbell ho ea sebakeng sa ho qala, u otlolle matsoho a hau ka botlalo empa u sa notlelle likhau tsa hau ho boloka tsitsipano ea mesifa ea sefuba. Pheta mokhoa ona bakeng sa palo eo u e batlang ea ho pheta-pheta.
Exercise Tips:
- Tsela ea Grip le Bar: Tšoara barbell ka ho tšoara ka bophara hanyane ho feta bophara ba mahetla ka thōko. Sebaka se lokela ho ba ka holim'a molala oa hau, kahoo lebitso la 'guillotine'. Phoso e tloaelehileng ke ho theola bar sefubeng, joalo ka mochine oa khatiso oa benche ea setso, empa tsela e nepahetseng bakeng sa mochine oa khatiso oa guillotine ke ho theola bar molaleng oa hau.
- Tsamaiso e Laoloang: Theola bar ka mokhoa o liehang le o laolehileng, o e lumella ho ama hanyenyane molala oa hau pele o e sutumelletsa holimo. Qoba ho theola bar kapele kapa ho e tlola molaleng oa hau, kaha sena se ka ba kotsi mme sa fokotsa katleho ea boikoetliso.
- Ho phefumoloha: Phefumoloha ha u ntse u theola moea
FAQ
Can beginners do the Barbell Guillotine Bench Press?
Ee, ba qalang ba ka etsa boikoetliso ba Barbell Guillotine Bench Press, empa ho bohlokoa ho qala ka litekanyo tse bobebe ho tseba mokhoa ona pele. Boikoetliso bona bo hloka tlhokomelo e hlokolosi ho theha ho qoba kotsi, haholo-holo sebakeng sa mahetla le molala. E boetse e kgothaletswa ho ba le spotter, haholo-holo bakeng sa ba qalang, ho netefatsa polokeho. Joalo ka boikoetliso bofe kapa bofe bo bocha, ba qalang ba lokela ho buisana le setsebi sa boikoetliso kapa mokoetlisi ho etsa bonnete ba hore ba etsa boikoetliso ka nepo.
What are common variations of the Barbell Guillotine Bench Press?
- Dumbbell Guillotine Bench Press: Ho e-na le ho sebelisa barbell, phapang ena e sebelisa li-dumbbells, e lumellang hore ho be le mefuta e mengata ea ho sisinyeha le ho ikemela ha letsoho ka leng.
- Close-Grip Guillotine Barbell Bench Press: Phapang ena e kenyelletsa ho tšoara barbell ka ho ts'oara haufi-ufi, e leng se hatisang haholo li-triceps le mesifa ea ka hare ea sefuba.
- Decline Guillotine Barbell Bench Press: Phapang ena e etsoa bencheng ea ho theoha, e lebisang karolong e ka tlaase ea mesifa ea sefuba.
- Smith Machine Guillotine Bench Press: Phapang ena e sebelisa mochine oa Smith, o fanang ka botsitso le polokeho, haholo-holo ho ba bacha ho ikoetlisa kapa ho phahamisa litšepe tse boima.
What are good complementing exercises for the Barbell Guillotine Bench Press?
- Push-ups: Li-push-ups ke boikoetliso bo boima ba 'mele bo sebetsang lihlopha tse tšoanang tsa mesifa joaloka Barbell Guillotine Bench Press, ho akarelletsa le li-pectoral, triceps le deltoids, tse ka thusang ho matlafatsa matla le botsitso ba hau bakeng sa mochine oa khatiso oa benche.
- Li-Tricep Dips: Li-tricep dips li lebisa tlhokomelo ho mesifa ea triceps brachii, e leng sehlopha sa bobeli sa mesifa se sebetsang nakong ea Barbell Guillotine Bench Press, kahoo ho matlafatsa mesifa ena ho ka kenya letsoho ho phahamiseng li-barbell tse sebetsang hantle le tse laoloang.
Related keywords for Barbell Guillotine Bench Press:
- Boikoetliso ba Sefubeng sa Barbell
- Guillotine Bench Press
- Boikoetliso ba ho Aha Sefubeng
- Khatiso ea Barbell Guillotine
- Koetliso ea Matla Bakeng sa Sefuba
- Barbell Workout bakeng sa Pectorals
- Boikoetliso ba Barbell ba Sefubeng
- Guillotine Bench Press Routine
- Boikoetliso ba Barbell ea 'mele o ka Holimo
- Boikoetliso bo matla ba sefuba le Barbell