1. Lala phantsi kwibhentshi ephantsi, kunye nentloko yakho, umva ongaphezulu kunye nomlenze ochukumisa i-bench surface kwaye ufumane inkxaso eqinile.Imilenze ngokwemvelo isasazeke ngokwahlukileyo emgangathweni.Ukubamba ngokupheleleyo (oobhontsi abajikeleze ibha, ngokuchasene neminye iminwe emine) yebar yebarbell kwisandla sangaphambili (amahlosi ajongana).Umgama wokubamba phakathi kwezandla ubanzi kancinci kunobubanzi bamagxa.
2. Susa i-barbell kwi-bench press rack iingalo zakho zithe tye ukuze i-barbell ibe phezu kwe-collarbone yakho.Gxotha amagxa akho kwaye uqinise i-scapulae yakho.
3. Emva koko thoba intsimbi yokucotha ngokucotha nangokuyilawula ngokupheleleyo, ubambe isifuba kancinci ngaphantsi kweengono.Ngokukhawuleza tyhala i-barbell phezulu kwaye ubuye kancinci ukuze i-barbell ibuyele ngaphezulu kwekhola.Iingqiniba zinokutshixwa okanye zingandiswa ngokupheleleyo kweli nqanaba.I-scapulae ihlala iqinile.
Umgama wokubamba: umgama wokubamba owahlukileyo unempembelelo eyahlukileyo.Umgama wokubamba uhlukile, ugxininiso lomthambo luya kwahluka ngokunjalo.Ukubamba okubanzi kugxile kwisifuba, ngelixa ukubamba okuncinci kuvuselela i-triceps kunye ne-deltoids ngakumbi.Ukwakheka komzimba womntu ngamnye kwahlukile (ubude bengalo, ububanzi bamagxa), kufuneka ulawule umgama wokubamba ngokwemeko yakho.
Ixesha lokuposa: Jun-01-2022