MND-HA34 Mea hana hoʻoikaika kino kila mānoanoa kiʻekiʻe maikaʻi Flat Bench

Nā kaomi noho pālahalaha. E like me ka mea i ʻōlelo ʻia, ʻo ka pectoralis major ka pec o luna a me lalo. I ka wā e noho pālahalaha ana, ua hoʻokaumaha like ʻia nā poʻo ʻelua, ʻo ia ka mea e ʻoi aku ka maikaʻi o kēia hoʻomaʻamaʻa no ka hoʻomohala ʻana o ka pec holoʻokoʻa. ʻO ka paʻi noho pālahalaha kahi neʻe wai kūlohelohe loa, i hoʻohālikelike ʻia me kāu mau hana o kēlā me kēia lā.

ʻO ka bench press, a i ʻole ka chest press, he hana hoʻomaʻamaʻa kaumaha o ke kino o luna kahi e kaomi ai ka mea hoʻomaʻamaʻa i kahi kaumaha i luna aʻo ia e moe ana ma kahi noho hoʻomaʻamaʻa kaumaha. Hoʻohana ka hoʻomaʻamaʻa i ka pectoralis major, nā anterior deltoids, a me nā triceps, a me nā ʻiʻo hoʻopaʻa ʻē aʻe. Hoʻohana pinepine ʻia kahi barbell e paʻa i ke kaumaha, akā hiki ke hoʻohana ʻia kekahi mau dumbbells.

ʻO ka bench press barbell kekahi o nā hāpai ʻekolu i ka haʻuki powerlifting me ka deadlift a me ka squat, a ʻo ia wale nō ka hāpai ʻana i ka haʻuki Paralympic powerlifting. Hoʻohana nui ʻia ia i ka hoʻomaʻamaʻa kaumaha, bodybuilding, a me nā ʻano hoʻomaʻamaʻa ʻē aʻe e hoʻomohala i nā ʻiʻo umauma. He mea nui ka ikaika o ka bench press i nā haʻuki hakakā no ka mea pili pono ia i ka mana punching. Hiki i ka bench press ke kōkua i ka hoʻopili ʻana i nā mea pāʻani e hoʻonui i kā lākou hana no ka mea hiki iā ia ke hoʻonui i ka nuipa maikaʻi a me ka hypertrophy hana o ke kino o luna.