bench press

简明释义

台式压机

英英释义

例句

1.She sets a personal record every time she does the bench press.

每次做卧推时，她都会创造个人最佳记录。

2.Many athletes include the bench press in their training regimen.

许多运动员在他们的训练计划中加入卧推。

3.To improve your bench press, focus on your form and gradually increase the weight.

要提高你的卧推，请专注于你的姿势并逐渐增加重量。

4.I usually start my workout with the bench press to build strength in my chest.

我通常以卧推开始我的锻炼，以增强我的胸部力量。

5.He can lift over 300 pounds on the bench press.

他在卧推上能举起超过300磅的重量。

作文

The bench press is one of the most popular exercises in the world of weightlifting and bodybuilding. It primarily targets the pectoral muscles, but it also engages the shoulders and triceps, making it a compound movement that is essential for building upper body strength. Many people incorporate the bench press into their workout routines to enhance muscle mass and improve overall fitness. To perform a proper bench press, you need a flat bench and a barbell. First, lie back on the bench with your feet flat on the ground. Grip the barbell with both hands, slightly wider than shoulder-width apart. Lower the barbell to your chest while keeping your elbows at a 45-degree angle. Then, push the barbell back up to the starting position. This movement not only helps in building strength but also improves stability and coordination.One of the key benefits of the bench press is its ability to increase muscle hypertrophy. When performed correctly, this exercise can lead to significant gains in muscle size and strength. Additionally, the bench press can boost your metabolism, as lifting heavy weights requires more energy, leading to increased calorie burn even after your workout. This makes it an excellent choice for those looking to lose weight or maintain a healthy body composition.It's important to note that proper form is crucial when performing the bench press. Poor technique can lead to injuries, particularly in the shoulders and lower back. To avoid this, start with a lighter weight to master the movement before progressing to heavier loads. Always ensure that a spotter is present when lifting heavy weights, as this can prevent accidents and provide assistance if needed.In addition to physical benefits, the bench press also has psychological advantages. Lifting weights can boost confidence and improve mental toughness. As you see progress in your strength and physique, it can motivate you to set and achieve further fitness goals. The sense of accomplishment that comes from successfully completing a challenging bench press session can be incredibly rewarding.Furthermore, the bench press can be modified to suit different fitness levels and goals. Variations such as the incline or decline bench press can target different areas of the chest and provide a well-rounded workout. Additionally, using dumbbells instead of a barbell can help improve muscle imbalances and enhance stabilization.In conclusion, the bench press is a fundamental exercise that offers numerous benefits for anyone looking to improve their strength and fitness. Whether you are a beginner or an experienced lifter, incorporating the bench press into your routine can help you achieve your fitness goals. Remember to prioritize safety and proper form to maximize the effectiveness of this powerful exercise.

卧推是举重和健美世界中最受欢迎的锻炼之一。它主要针对胸大肌，但也会调动肩部和三头肌，使其成为构建上半身力量的复合运动。许多人将卧推纳入他们的锻炼计划中，以增强肌肉质量和改善整体健康。要正确执行卧推，您需要一个平坦的长凳和一个杠铃。首先，仰卧在长凳上，双脚平放在地面上。用双手握住杠铃，手距略宽于肩宽。将杠铃降低到胸部，同时保持肘部呈45度角。然后，将杠铃推回起始位置。这一动作不仅有助于增强力量，还能提高稳定性和协调性。卧推的一个关键好处是能够增加肌肉肥大。正确执行时，这项运动可以显著增加肌肉的大小和力量。此外，卧推还可以提高新陈代谢，因为举重需要更多的能量，从而导致即使在锻炼后也能增加卡路里消耗。这使得它成为那些希望减肥或保持健康体重的人的绝佳选择。值得注意的是，执行卧推时正确的姿势至关重要。糟糕的技术可能导致受伤，特别是在肩部和下背部。为了避免这种情况，请从较轻的重量开始，以掌握动作，然后再逐渐增加负荷。始终确保在举重时有一个辅助者在场，因为这可以防止意外并在需要时提供帮助。除了身体上的好处，卧推还有心理上的优势。举重可以增强自信心，提高心理韧性。当您看到力量和体型的进步时，这可以激励您设定和实现更进一步的健身目标。成功完成一次具有挑战性的卧推训练所带来的成就感是极其令人满意的。此外，卧推可以根据不同的健身水平和目标进行调整。卧推的变体，如倾斜卧推或下降卧推，可以针对胸部的不同区域，并提供全面的锻炼。此外，使用哑铃代替杠铃可以帮助改善肌肉不平衡并增强稳定性。总之，卧推是一项基本的锻炼，提供了无数好处，适合任何希望改善力量和健身的人。无论您是初学者还是经验丰富的举重者，将卧推纳入您的锻炼计划都可以帮助您实现健身目标。请记住优先考虑安全和正确的姿势，以最大限度地发挥这一强大运动的效果。