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Reverse Bench Press

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Overview:

The Reverse Bench Press ke boikoetliso ba ho haha ​​​​matla boo haholo-holo bo lebisang mesifa e ka holimo ea 'mele, ho akarelletsa le triceps, mahetla le sefuba se ka holimo. E loketse ba qalang le ba chesehelang boikoetliso ba 'mele ba tsoetseng pele ba ikemiselitseng ho ntlafatsa matla a bona a mmele le tlhaloso ea mesifa. Boikoetliso bona bo molemo ka ho khetheha kaha bo fana ka lehlakoreng le ikhethang la ho sebetsa lihlopha tsena tsa mesifa, ho khothalletsa tsoelo-pele e leka-lekaneng ea mesifa le ho fokotsa kotsi ea kotsi e amanang le ho se leka-lekane ha mesifa.

Table of Contents

  1. Instructions
    1. Step-by-step guide
    2. Exercise Tips
  2. FAQ
    1. Can beginners to the Reverse Bench Press?
    2. Common variations of the Reverse Bench Press?
    3. Good complementing exercises for the Reverse Bench Press?
  3. Related keywords

Instructions

Step-by-step guide:

  1. Matsoho a hao a shebane le maoto a hao, tšoara barbell ka bophara ba mahetla ka thōko.
  2. Phahamisa barbell ho tloha rakeng, u otlolle matsoho a hau ka holim'a sefuba sa hau, ena ke sebaka sa hau sa ho qala.
  3. Butle-butle theola tšepe e lebileng sefubeng sa hao, ho etsa bonnete ba hore litsoele tsa hao li lula li le haufi le 'mele oa hao le hore li se ke tsa phatloha.
  4. Sutumelletsa barbell ho khutlela sebakeng sa ho qala, u otlolle matsoho ka botlalo, ebe u pheta motsamao bakeng sa palo eo u e batlang ea ho pheta-pheta.

Exercise Tips:

  • Tekanyetso e Loketseng ea Elbow: Etsa bonnete ba hore likhahla tsa hau li haufi le 'mele oa hau nakong eohle ea ho sisinyeha. Ho phatloha likhahla tsa hau ho ka beha khatello e feteletseng mahetleng a mahetla. Ho e-na le hoo, ikemisetse ho li boloka li le ka lehlakoreng la 45-degree ho tloha 'meleng oa hau.
  • Motsamao o Laoloang: E ​​'ngoe ea litsela tse molemohali tsa ho fumana molemo ka ho fetisisa mochineng oa khatiso oa benche ke ho sebelisa metsamao e liehang, e laoloang. Ho e-na le ho potlakela ho pheta-pheta, nka nako ea hao ho theolela barbell sefubeng sa hao ebe u e sutumelletsa holimo. Sena se tla thusa ho kopanya mesifa ea hau ka botlalo le ho fokotsa kotsi ea kotsi.
  • Sebelisa Spotter: Haholo-holo ha u sa tsoa qala boikoetliso bona, e-ba le letheba letsohong ho u thusa ho phahamisa le

FAQ

Can beginners do the Reverse Bench Press?

E, ba qalang ba ka etsa boikoetliso ba Reverse Bench Press, empa ba lokela ho qala ka litekanyo tse bobebe 'me ba tsepamise maikutlo ho foromo e nepahetseng ho qoba kotsi. E boetse e khothaletsoa ho ba le spotter kapa mokoetlisi haufi ha u ntse u etsa boikoetliso bona, haholo-holo bakeng sa ba qalang, kaha ho ts'oara ka morao ho ka lebisa ho lahleheloeng ke taolo ea bar. Kamehla ho molemo ho buisana le setsebi sa 'mele pele u qala mokhoa ofe kapa ofe o mocha oa ho ikoetlisa.

What are common variations of the Reverse Bench Press?

  • The Decline Reverse Bench Press: Sena se etsoa ka benche e fokotsehang ho lebisa mesifa e tlase ea sefuba, e fanang ka phephetso e ikhethang ho li-pectorals.
  • The Dumbbell Reverse Bench Press: Ho e-na le barbell, phapang ena e sebelisa li-dumbbells tse lumellang hore ho be le mefuta e mengata ea ho tsamaea le ho thusa ho ntlafatsa ho se leka-lekane ha mesifa.
  • The Smith Machine Reverse Bench Press: Sena se etsoa ka mochine oa Smith, o fanang ka botsitso le polokeho, haholo-holo ho ba bacha ho ikoetlisa.
  • The Close Grip Reverse Bench Press: Ka phapang ena, matsoho a behiloe haufi-ufi holim'a bar, e leng se behang khatiso e eketsehileng holim'a triceps le mesifa ea ka hare ea sefuba.

What are good complementing exercises for the Reverse Bench Press?

  • Tricep Dips ke boikoetliso bo sebetsang bo tlatselletsang ho Reverse Bench Press ha ba ntse ba matlafatsa le ho matlafatsa mesifa ea triceps, e sebelisoang haholo mokokotlong oa mochini oa khatiso oa benche.
  • The Close-Grip Bench Press e boetse e tlatsana le Reverse Bench Press ha e ntse e arola li-triceps le mesifa ea ka hare ea sefuba, ho matlafatsa matla le tlhaloso e finyelloang ke ho ts'oaroa ka morao ha mochine oa khatiso oa benche.

Related keywords for Reverse Bench Press:

  • "Dumbbell Reverse Bench Press"
  • "Koetliso ea sefuba ka li-dumbbells"
  • "Reverse Bench Press bakeng sa sefuba"
  • "Koetliso ea li-dumbbell bakeng sa mesifa ea sefuba"
  • "Koetliso ea matla le Reverse Bench Press"
  • "Mohaho oa sefuba o nang le Reverse Bench Press"
  • "Mokhoa oa Dumbbell Reverse Bench Press"
  • "Mokhoa oa ho etsa Reverse Bench Press"
  • "Boikoetliso ba sefuba ka li-dumbbells"
  • "Ho ntlafatsa mesifa ea sefuba ka Reverse Bench Press"
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