MND-HA34 Zipangizo zolimbitsa thupi zachitsulo chapamwamba kwambiri komanso chokhuthala

Ma Flat bench press. Monga tanenera, pectoralis major imapangidwa ndi pectoralis yapamwamba ndi yapansi. Mukapanga benchi yosalala, mitu yonse iwiri imapanikizika mofanana, zomwe zimapangitsa kuti maseŵera olimbitsa thupiwa akhale abwino kwambiri pakukula kwa pec yonse. Flat bench press ndi kayendedwe kachilengedwe kwambiri ka madzi, poyerekeza ndi zochita zanu za tsiku ndi tsiku.

Bench press, kapena chest press, ndi masewera olimbitsa thupi a thupi lapamwamba pomwe wophunzira amakankhira cholemera mmwamba pamene akugona pa benchi yolimbitsa thupi. Masewerawa amagwiritsa ntchito minofu ya pectoralis major, anterior deltoids, ndi triceps, pakati pa minofu ina yokhazikika. Barbell nthawi zambiri imagwiritsidwa ntchito kunyamula cholemeracho, koma ma dumbbells awiri angagwiritsidwenso ntchito.

Barbell bench press ndi imodzi mwa ma lift atatu mu masewera a powerlifting pamodzi ndi deadlift ndi squat, ndipo ndiyo lift yokhayo mu masewera a Paralympic powerlifting. Imagwiritsidwanso ntchito kwambiri pophunzitsa zolemera, kumanga thupi, ndi mitundu ina ya maphunziro kuti ikule minofu ya pachifuwa. Mphamvu ya bench press ndi yofunika kwambiri pamasewera ankhondo chifukwa imagwirizana kwambiri ndi mphamvu yomenya. Bench press ingathandizenso othamanga kuti azitha kuchita bwino chifukwa imatha kuwonjezera kuchuluka kwa minofu ndi kuthamanga kwa magazi m'thupi lapamwamba.