Bench e hatella ka mokhoa o moqotetsane mochining oa Smith
  • Sehlopha sa mesifa: Triceps
  • Mofuta oa boikoetliso: Motheo
  • Mesifa e meng: Sefubeng, Mahetleng
  • Mofuta oa boikoetliso: Matla
  • Lisebelisoa: The Smith Machine
  • Boemo ba bothata: Ea qalang
Smith Machine Narrow Grip Bench Press Smith Machine Narrow Grip Bench Press
Smith Machine Narrow Grip Bench Press Smith Machine Narrow Grip Bench Press

Bench o tobetsa mochini o moqotetsane mochini oa Smith - boikoetliso ba mahlale:

  1. Kenya benche e tshekaletseng mochining oa Smith. Beha moqomo oa li-barbell bophahamong boo o ka nolofalletsang hore matsoho a atolosoe a lutse bencheng. Khetha boima, robala bencheng. Bronirovannyj o sebelisa mohala o mosesane (liatla li shebile pele, matsoho ka bophara ba mahetla), tlosa bareng ho li-racks. Sena e tla ba boemo ba hau ba pele.
  2. Ka ho hula moea butle butle o theolela hare ho bohareng ba sefuba sa hae. Keletso: hlokomela litsoe, li lokela ho ba haufi le 'mele.
  3. Kamora khefu e khuts'oane ho exhale, khutlisetsa barbell maemong a ho qala, o tsitsisa li-triceps. Matsoho a otlolohileng hape, u etse khefu, 'me butle-butle u theole tšepe. Tlhahiso: motsamao o yang tlase o lokela ho nka habedi ho feta ho nyoloha.
  4. Tlatsa palo e hlokehang ea ho pheta-pheta.
  5. Kamora ho ikoetlisa, khutlisetsa barbell bareng.

Tlhokomeliso: haeba u etsa boikoetliso bona ka lekhetlo la pele, re khothaletsa hore o nke thuso ea molekane. Haeba sena se sa khonehe, hlokomela ha o khetha boima ba 'mele.

Mefuta-futa: o ka etsa boikoetliso bona o sebelisa thota kapa EZ-bar kapa dumbbell (ho li boloka li sa ts'oaroe).

boikoetliso ba mochini oa Smith bakeng sa boikoetliso ba matsoho bo ikoetlisa ka barbell
  • Sehlopha sa mesifa: Triceps
  • Mofuta oa boikoetliso: Motheo
  • Mesifa e meng: Sefubeng, Mahetleng
  • Mofuta oa boikoetliso: Matla
  • Lisebelisoa: The Smith Machine
  • Boemo ba bothata: Ea qalang

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