MND-HA34 High mma oké ígwè mma akụrụngwa Flat Bench

Mpịakọta oche dị larịị. Dị ka e kwuru, pectoralis isi bụ nke elu na nke ala pec. Mgbe a na-anọdụ ala n'oche, a na-enwe nrụgide nke isi abụọ, nke na-eme ka mmega ahụ dị mma maka mmepe pec n'ozuzu ya. Mpịakọta bench dị larịị bụ mmegharị mmiri nke okike karịa, ma e jiri ya tụnyere ihe ị na-eme kwa ụbọchị.

Ihe nrịbama bench, ma ọ bụ pịa obi, bụ mgbatị ahụ ọzụzụ ọzụzụ ịdị arọ nke elu ahụ nke onye na-azụ ọzụzụ na-agbanye ibu elu ka ọ dinara n'elu oche ọzụzụ ibu. Mmega ahụ na-eji pectoralis major, the anterior deltoids, na triceps, n'etiti akwara ndị ọzọ na-eme ka ahụ sie ike. A na-ejikarị barbell eme ihe iji jide ibu ahụ, mana enwere ike iji otu ụzọ dumbbells.

Ihe nrịbama bench bụ otu n'ime ebuli atọ n'egwuregwu nke ike ọkụ n'akụkụ ihe nwuru anwu na squat, na ọ bụ naanị ebuli na egwuregwu nke Paralympic powerlifting. A na-ejikwa ya nke ukwuu n'ọzụzụ ịdị arọ, nrụpụta ahụ, na ụdị ọzụzụ ndị ọzọ iji zụlite akwara obi. Ike pịa bench dị mkpa n'egwuregwu ọgụ dịka ọ na-ejikọta ike na ịkụ ọkpọ. Bench press nwekwara ike inye aka ịkpọtụrụ ndị na-eme egwuregwu na-abawanye arụmọrụ ha n'ihi na ọ nwere ike ịbawanye oke dị irè na hypertrophy arụ ọrụ nke elu ahụ.