Benchi Press - makina zolimbitsa

Benchi atolankhani - ndicho zofunika thupi, amene adamva aliyense wothamanga. Ngakhale oyamba, amene anadza ku chipinda nthawi yoyamba, kulambalala simulators zosamvetsetseka ndi miimba ndipo nthawi yomweyo kuthamanga kuchita benchi atolankhani. Makina, kuti zingaoneke koyamba, losavuta, koma si choncho. Pali zinthu zosiyanasiyana ndi mitundu ya thupi. Mwachitsanzo, benchi akanikizire yopapatiza nsinga, okonda benchi atolankhani ndi anthu ena.

Benchi atolankhani ndi kuchita wotchuka kwambiri ojambula ndi weightlifting ambiri. anzanu mwina sangathe kuzindikira inu za squat, deadlift, koma adzakhala kufunsira mmene umakolola. Ngati mukufuna kusintha zotsatira pa pulogalamu yoyeseza ichi, kutsatira malangizo onse ndi malamulo ananyamuka m'nkhani ino. Komanso njira bwanji udindo wa manja anu ndi torso. Nkhaniyi ikufotokoza mfundo zazikulu.

Chitani zambiri limagwiritsa ntchito magulu awa minofu: pachifuwa, mapewa (kutsogolo ndi kumbuyo mtengo) ndipo triceps. Komanso, ndithu kwambiri sefani triceps. Zimenezi n'zosadabwitsa, chifukwa zolimbitsa thupi si palibe m'munsi. Kukhala njira yoyenera ndi kudziwa momwe kutulutsa yeniyeni minofu gulu, muyenera kuphunzitsa kwambiri ndipo ndi zambiri zokwanira.

Zingamvekere udindo wa elbows, ndipo m'lifupi nsinga ya?

Chinthu choyamba nsinga m'lifupi chikoka pa zimene minofu magulu idzakhala pa kukambiranako atasinthana maudindowo. The onse inu kutenga khasu kwambiri, adzakhala yodzaza pecs ndi kukongola. A nsinga kuchepera ndi udindo triceps ikukoka ndi deltas. Nkofunika kudziwa kuti kugwira lonse limachititsa kukweza ndi mphamvu zambiri kuposa yopapatiza.

Chiphunzitso cholondola manja tikuonera maonekedwe. Nkofunikira kuti mkono wanu perpendicular m'khosi anali pa nthawi imene manja anu ndi katundu wapamwamba. nsinga limapereka ndi khola pamalo amene kukutetezani ku choipa.

malo thupi

thupi ayenera pabwino pa benchi kuti muimba ataima pa pachithandara inali pamwamba chabe maso. Pankhaniyi, mudzalandira malo akadakwanitsira, ndipo zidzakhala zosavuta kusuntha khosi kwa boma koyamba, ndipo kubwera naye pambuyo womberani. Akanati bwinobwino Finyani mowa, popanda okhudza pachithandara.

Professional kupinda mmbuyo

Kuchimwa kwa kumbuyo ndi mbali yofunika kwambiri zochita. Koma, mfundo ndi yakuti njira yotere zizipezeka kwa anthu odziwa kale kudziwa mmene angachitire zokambirana komanso si mungavulale. Nkhumba ndi zofunika kuti kukweza chofunika kwambiri pa masewera olimbitsa thupi benchi. Zida imavuta kwambiri. Muyenera Vulani benchi thupi lanu, ndi kokha kukhudza matako ake. The ntchito yaikulu imagwera pa miyendo ndi masamba phewa.

Kuchimwa nawonso athe kugwiritsa ntchito magulu ena a minofu, monga m'munsi chifuwa mtengo (Iye ndiye wamphamvu).

Kodi kusuntha khosi

Tengani khosi m'manja mwake, ndipo tsitsa izo kuti akakhudza pansi minofu pectoral, kuzungulira bwalo la plexus dzuwa. okonda benchi atolankhani Palinso. Njira kusiyana pang'ono, mogwirizana ndi zomwe amawapopa ndi magulu ena minofu. Nkofunika kudziwa kuti simungathe kuchepetsa bala pafupi khosi, mwinamwake pali chiopsezo kuvulazidwa.

chitetezo

Nkofunikira kuti muli ndi bwenzi inshuwaransi pa zolimbitsa benchi. njira ndi lophweka, koma muyenera kuchitira zimenezo. Zokwanira kuti abwerere, kutenga khosi zovuta, kukonza mu mkono wonse wakumanja wa. Pambuyo pake, ntchito ndi apitiriza kulimbikitsa pamodzi ndi izo. Zimene zinachitikira Ine ndagwira kapamwamba nachiyika pa pachithandara.