MND-HA34 High mma oké ígwè mma akụrụngwa Flat Bench

Mpịakọta oche dị larịị. Dị ka ekwuru, pectoralis major 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 nke onye na-azụ ọzụzụ na-agbanye ibu elu ka ọ dinara n'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 na egwuregwu nke ike na-aga 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, nrụ 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.