Mmene Mungachitire Bench Press Exercise

Bungwe la bench limapanga minofu ya chifuwa komanso triceps kumbuyo kwa mikono ndi kutsogolo minofu minofu.

Mungathe kuchita masewerawa ndi ma -barbells kapena osakaniza - kapena ndi makina a Smith, omwe amaletsa njira ya barbells ndipo amachititsa kuti ntchitoyo ikhale yophweka. Kusiyana kwina kumaphatikizapo kuwonjezera kapena kuchepetsa benchi kuti agogomeze minofu yam'mwamba kapena ya m'munsi.

1 - Momwe Mungachitire Bench Press

Ngati mukuphunzitsa mpikisano wamphamvu, muyenera kuonana ndi mphunzitsi waphunzitsi kuti mudziwe nokha.

Kuyambira Pulogalamu

1. Lembani pansi pa benchi pansi pa nsanja yomwe imagwira bar. Maso anu ayenera kukhala moyang'anizana ndi kutsogolo kwa zida zamatabwa zamatchi.
2. Mphuno, mapewa, ndi mutu zikhale pogona pa benchi ndi pang'ono (osalowerera ndale) pamphepete mwa msana. Mapazi ayenera kukhala otsetsereka pansi ndi osiyana kwambiri.
3. Yesani kunyamula pang'ono popanda zolemera zina kuti mutenthe ndikumverera bwino.
4. Pamene mwakonzeka kuwonjezera kulemera, gwiritsani ntchito mbale zamatabwa zoyenera ku bar ndi kuika nokha kuti mutenge.
5. Gwirani chophimbacho ndi zipilala zanu kunja kwa chipewa chanu chotseka, kunyamula mwamphamvu, ndi mikono yaikulu kwambiri kusiyana ndi mapewa-m'lifupi. Mbali ya manja apamwamba ayenera kukhala pafupi madigiri 45 mpaka thupi.
6. Ngati simugwiritsa ntchito chipangizo chodziwika bwino cha bench, benchi yowonongeka ingagwiritsidwe ntchito ndi zithunzithunzi kapena mabulosi ofunika. Kapena mungagwiritse ntchito makina a Smith.
7. Ngati simukukhazikika pansi ndi mapazi pansi chifukwa cha miyendo yochepa, mugwiritseni ntchito mapiritsi kapena mbale zolemera pansi pa mapazi kuti mupititse kutalika kusiyana ndi kuyika miyendo pa benchi, zomwe zimachepetsa bata.

2 - Kuthamanga Kwambiri

1. Chotsani mabulosi kumalo osungira ndi kutseka zitsulozo musanaponyetse chipika mpaka pachifuwa pa mzere wa chingwe. Musasunthire barolo mu arc kuchokera pa rack molunjika ku chifuwa. Ndi makina a Smith, inu simungakhoze kuchita izi; njirayo ili yoletsedwa.
2. Tengani mpweya wozama ndikukweza chophimba pamwamba pa chifuwa ndi manja opitilira, kutulutsa mpweya pamene mukukwera mmwamba ndikukakamira nthawi yomweyo padenga. Musayang'ane bar; yang'anani padenga.
3. Bwezerani barolo pamwamba pa chifuwa ndi kubwereza zochitikazo.
4. Ngati muli ndi nkhawa zokhudzana ndi mapewa, musazitsitsire mozemba mpaka mbali yaikulu ya mkonoyo imakhala pansi pamunsi.
5. Kuti muzolowere kusindikizira benchi, ndipo ngati mutakweza zolemetsa zolemetsa, pemphani thandizo la "spotter" amene amayima kumbuyo kwa phokoso ndikuthandizira ndi bar omwe mukakumana ndi vuto.
6. Kuti mutsirize, bwezerani mpiringidzo pamalo ochotsamo. Sungani bwalo chammbuyo pang'onopang'ono mpaka mutamva makondomu, kenaka tchepetsani mpiringidzo kupita ku mpumulo wopuma. Musayese kugunda pamsangamsanga. Ngati mwaphonya, mukhoza kutaya mphamvu, zomwe zingakhale zoopsa.

3 - Yang'anani Mfundo

• Ngati mukufuna kukweza zolemetsa zolemetsa, muyenera kufunsa wina ali ndi chidziwitso kuti akuwone ngati akufunika.
• Kusindikiza kwa benchi kungakhale koopsa. Onetsetsani kuti msewu wamatabwa si wotsika pamlomo ndi m'khosi pomwe mukutseketsa kapena kupukuta bar. Izi zikutanthauza kuti muyenera kuchotsa kulemera kwake "kuchokera" ndi "kupita" kumalo osungira manja ndipo osati otsika pakhosi ndi nkhope.
• Gwirani pa barolo kawirikawiri ayenera kukhala okwanira mokwanira kotero kuti ziwalo zazing'onoting'ono zikhale pazeng'onong'ono zolunjika komanso pamtunda woyendetsa ndege. Kugwirana pang'ono kapena kochepa kungagwiritsidwe ntchito ndi chidziwitso.
• Mukhoza "kutseka" zitsulo zanu, mosiyana ndi malangizo ena otetezeka omwe kawirikawiri amakhala osayenera. Onetsetsani kuti simukuwatulutsa mwadzidzidzi kapena mopitirira muyeso.
• Kugwirana chanza kuyenera kukhala kwanyong'onong'ono ndipo kumaphatikizapo zipilala zopangidwa pansi pa bar ndi pamwamba pa zala. Musati muike zidutswa zazing'ono kumbuyo kwa bar kapena zitsekedwa pansi pa zala.
• Sungani chovala chanu ndikugwedezeka pa benchi ndi mapazi pansi pang'onopang'ono kuti mukhale bata, koma musati muthamangire mutu wanu mu benchi kuti muthandize kukweza; kumangiriza minofu ya khosi m'malo mwake.