ʻO ka press barbel bench press kahi neʻe i hoʻohui ʻia o ka pectoralis nui, deltoid mua, a me nā triceps.
No laila e lawe ka poʻe iā ia no ka mea ke kaumaha ke kaumaha, e hoʻonui ka hoʻoulu ʻana o nā hui ʻekolu i kaʻiʻo.
Akā i ka ʻoiaʻiʻo, ua ʻike nā mea noiʻi i ka hiki ʻana o kāu kaupaona hoʻomaʻamaʻa ma ka pā kaomi ma mua o 70% o 1RM, e hoʻonui ʻia ka hoʻāʻo ʻana o kou puʻupuʻu i ka pūʻolo mua a me nā triceps, a hoʻoulu ʻia ka mākala nui pectoralis. Akā, ʻaʻole maopopo loa ka hoʻonui ʻana. Ma luna o 90%, e hoʻoliʻiliʻi nō ia. .
RM (Ka nui o nā hana hou)
Pili ʻo RM i ka helu o nā manawa hiki iā ʻoe ke hana a luhi ma lalo o kekahi kaumaha.
ʻO 1RM ke kaupaona i hiki ke hana hou ʻia i hoʻokahi manawa. ʻO kahi laʻana: hiki iā ʻoe ke hana i hoʻokahi kaomi kaomi 100 kg i hoʻokahi manawa, a ʻo kāu 1RM he 100 kg. A laila ke kaomi ʻoe i 70 kg, ʻo 70% ia o kāu 1RM.
I nā huaʻōlelo ʻē aʻe, ʻaʻole paha kahi press press barbel pālahalaha ke koho ʻoi loa no ka ulu ʻana o nā mākala. Iā
Inā makemake ʻoe e hoʻohana i ka press barbel bench flat ma ke ʻano he hoʻomaʻamaʻa nui no ka ulu ʻana o ka pahu, ʻoi aku ka maikaʻi o ka kaohi ʻana i ke kaupaona hoʻomaʻamaʻa ma kahi o 75% 1RM. I kēia ala, ʻo ka hana hoʻāʻo o ka pahu ka mea kiʻekiʻe loa.
Ma muli o ka deltoid a me nā triceps ma mua ʻaʻole nui nā pūʻali puʻupuʻu me ka hoʻomanawanui, ʻo ke kiʻekiʻe o kā lākou pae hoʻoulu, ʻoi aku ka liʻiliʻi o nā manawa āu e hana ai (e laʻa, 75% 1RM hiki iā 8 a 90% RM ke hana i 3 wale nō, no laila ke helu nei, ka hiki i ka ʻokoʻa ma kahi o 55%).
Iā
Eia hou, ʻoiai nā hana o ka umauma e like me nā kaomi kaomi a me nā pāomi e like me he "kaomi". Akā i ka ʻoiaʻiʻo, ʻo ka hana maoli maoli physiological o nā mākala pectoral ʻo ia wale nō ka hoʻonui ākea o nā lima nui.
ʻO ka hana "pā pā kau pā kau" no ka mea he paina paʻakikī ka paukū, i ke kaʻina hoʻoikaika kino maoli, pili kokoke ka forearm i ke ala o ke neʻe pololei a i lalo o ka neʻe ʻana, ʻaʻohe mea hoʻohui ākea, ka mea e kaupalena ai ka ikaika o ka ʻāpana o nā mākala o ka umauma.
No laila, ʻo ka mea, ʻo ka "press barbel bench press" ʻaʻole ia he hana kūpono loa no ke ʻano o ka hana ʻana i nā mākala pectoral…
Ka manawa Post: ʻAuk-09-2021