Hongxing ndi kampani yomwe imakonda kugulitsazida zochitira masewera olimbitsa thupi zamalonda. Ziribe kanthu mtundu wa zida zolimbitsa thupi zomwe mukufuna kugula, mutha kulumikizana naye!
Seated Chest Press vs. Bench Press: Kukambitsirana Kuchita Zochita Zolimbitsa Thupi Ziwiri Zofunikira
M'malo ophunzitsira mphamvu, makina osindikizira a benchi ndi osindikizira pachifuwa amakhala ngati zolimbitsa thupi ziwiri zapangodya kuti mukhale ndi mphamvu pachifuwa ndi minofu. Ngakhale kuti masewera onsewa amayang'ana pa pectoralis yayikulu, triceps, ndi anterior deltoids, amasiyana m'mayendedwe awo, kukhudzidwa kwa minofu, ndi mapindu omwe angakhale nawo. Zotsatira zake, funso lodziwika bwino limabuka pakati pa okonda masewera olimbitsa thupi: kodi osindikizira pachifuwa okhala pansi angalowe m'malo osindikizira a benchi?
Kufananiza Mayendedwe a Mayendedwe ndi Kugwirizana kwa Minofu
Makina osindikizira a benchi amaphatikizapo kugona pa benchi yathyathyathya ndi mapazi okhazikika pansi ndikukankhira barbell kapena dumbbells m'mwamba kuchokera pachifuwa. Kusunthaku kumapangitsa kuti pakhale kusuntha kwathunthu ndipo kumagwira ntchito yayikulu ya pectoralis, triceps, ndi anterior deltoids molumikizana.
Mosiyana ndi izi, chosindikizira pachifuwa chokhala pansi chimaphatikizapo kukhala pamalo othandizidwa ndi backrest ndi kukanikiza kulemera kuchokera pachifuwa. Kusunthaku kumalepheretsa kusuntha kwamtundu uliwonse ndikugogomezera kwambiri pectoralis yayikulu, osakhudzidwa pang'ono ndi triceps ndi anterior deltoids.
Ubwino wa Seated Chest Press
Makina osindikizira pachifuwa amakhala ndi zabwino zingapo, kuphatikiza:
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Kuchepetsa nkhawa pamapewa:Kukhala pansi kumatha kuchepetsa kupsinjika pamapewa, ndikupangitsa kuti ikhale njira yabwino kwa anthu omwe ali ndi ululu wamapewa kapena ovulala.
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Kuwonjezeka kwakukulu kwa pectoralis:Malo okhalapo amalekanitsa pectoralis yaikulu kwambiri, zomwe zimapangitsa kuti pakhale chitukuko chokhazikika cha gulu la minofu iyi.
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Zosavuta kuphunzira:Makina osindikizira pachifuwa nthawi zambiri amawonedwa ngati osavuta kuphunzira kuposa makina osindikizira a benchi chifukwa cha malo omwe amathandizira komanso kuchepa kwakuyenda.
Ubwino wa Bench Press
Ngakhale zabwino za makina osindikizira pachifuwa, makina osindikizira a benchi amakhalabe ofunikira pamapulogalamu ophunzitsira mphamvu pazifukwa zingapo:
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Kusiyanasiyana koyenda:Makina osindikizira a benchi amalola kuyenda kokwanira, komwe kungapangitse kukula kwakukulu kwa minofu ndi kupindula kwamphamvu.
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Kulumikizana kokwanira kwa minofu:Makina osindikizira a benchi amagwiritsa ntchito minofu yambiri, kuphatikizapo ma triceps ndi anterior deltoids, zomwe zimathandizira kukulitsa mphamvu za thupi lonse.
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Kuyenda kogwira ntchito:Makina osindikizira a benchi amatsanzira mayendedwe omwe amachitika tsiku ndi tsiku, monga kukankha zinthu kapena kudzikweza pansi.
Kodi Seated Chest Press M'malo mwa Bench Press?
Yankho la funsoli limadalira zolinga za munthu payekha komanso zomwe amakonda. Kwa anthu omwe ali ndi ululu wamapewa kapena kusayenda pang'ono, makina osindikizira pachifuwa atha kukhala njira yabwino yosinthira makina osindikizira. Komabe, kwa iwo omwe akufuna mphamvu yabwino pachifuwa, kukula kwa minofu, komanso kukula kwa thupi lonse, makina osindikizira amakhalabe muyezo wagolide.
Mapeto
Onse osindikizira pachifuwa chokhala pansi ndi makina osindikizira a benchi amapereka phindu lapadera ndipo akhoza kukhala owonjezera pa pulogalamu yophunzitsira mphamvu. Kusankha pakati pa zochitika ziwirizi kuyenera kutengera zolinga za munthu payekha, msinkhu wa thupi, ndi zofooka zilizonse za thupi. Kwa iwo omwe akufuna kukulitsa mphamvu ya chifuwa komanso kukula kwa thupi lonse, makina osindikizira a benchi nthawi zambiri amalimbikitsidwa. Komabe, kwa anthu omwe ali ndi vuto la phewa kapena omwe akufuna kuchita masewera olimbitsa thupi akutali, makina osindikizira pachifuwa atha kukhala njira yabwino. Pamapeto pake, kuphatikiza zochitika zonse ziwiri mu pulogalamu yokonzedwa bwino kungapereke njira yowonjezereka ya chitukuko cha minofu ya chifuwa ndi maphunziro a mphamvu zonse.
Nthawi yotumiza: 11-22-2023
