Dumbbell benchi atolankhani: kuphunzira aluso minofu

Panopa, kuti asunge wabwino mawonekedwe thupi ndi kukhala moyo wathanzi wakhala masewera otchuka monga ojambula. Timatha kukhala ndi akatumba onse yolingana, osati okhazikika mwa aliyense zolimbitsa thupi limodzi, monga zambiri zimachitika Mwachitsanzo, pamene kuthamanga kapena kuponya ngale. Ndi otchuka ojambula ankaona benchi dumbbell kapena barbell maudindo osiyana.

Pali ambiri mitundu makina. Iwo akhoza mwachita chigonere, AH chiimire ali chikhalire owongoka kapena kudya pa kulozetsa benchi. Lililonse zokambirana izi ali ndi mtolo wolemetsa kwa gulu lina la minofu ndi bwino thupi lonse.

Mosiyana ndi ndodo, benchi dumbbell ankaona njira yabwino kwambiri maphunziro, kuyambira mu nkhani iyi mikono ntchito pa thupi lomwelo payekhapayekha mzake. Zimenezi zimathandiza kuti ntchito mbali zonse bwino chitukuko moyenera, pamene asymmetry angayambe pamene akukweza barbells.

Press wa dumbbells atagona

Press wa dumbbells kunama akufotokozera zapambuyo mutu wa minofu deltoid mbali pakati pa pectoral minofu ndi triceps brachii (triceps). ntchito Minor anachita ndi kumtunda ndi kutsikira kwa minofu pectoral. Njira iyi ndi imodzi mwa ojambula zofunika.

Benchi atolankhani ntchito dumbbells makhalidwe abwino amagwira ntchito minofu yonse nawo mbali. Komanso, aliyense gawo la thupi ndi dumbbells osiyana akhoza adatchithisira m'munsimu mlingo pachifuwa, chifukwa Pankhaniyi palibe limiter monga khosi ndodo.

Zochita kuthandiza bwino ntchito osati chifuwa ndi triceps koma monga pa pulogalamu yowongolera, mungathe kusintha malo manja. Mwachitsanzo, ngati pansi kanjedza moyang'ana mzake, pamene gulu awo akhoza zimayenda madigiri 90 kuti mfundo pamwamba iwo anauzidwa kumbuyo kwa chala cha.

Benchi atolankhani pa kulozetsa benchi

Press wa dumbbells atagona pa kulozetsa benchi akufotokozera zapambuyo ndi pakati deltoid mutu, minofu pakati ndi chapamwamba chifuwa ndi triceps. Kudzapereka m'pofunika kukonza benchi pa makona a madigiri 50-80 pansi.

Mbali ya ndingaliro amasankhidwa mu njira yakuti ntchito kupyolera mu gawo la thupi limene likufunika kwambiri. The pafupi ndi malo yopingasa ndi opambana, chindichepere ntchito pecs chapamwamba ndipo deltoids sing'anga mtengo.

Monga mmene nkhani ya benchi atolankhani, mukhoza zosiyanasiyana magulu anu ndi kusintha malo manja. Komanso, pamene manja ndi mapewa m'lifupi lokha, kuposa pafupifupi ntchito minofu pachifuwa. Ndipo ngati mu malo mpaka kuchepetsa iwo palimodzi, ndiye katundu adzagwa mkati.

benchi ubwenzi

Dumbbell benchi atolankhani ubwenzi pafupifupi sasiyana ku benchi atolankhani ndi dumbbells atakhala mu malo kwathunthu woongoka. Chinthu chofunika kwambiri Margolis Wheel - thupi ziyenera kukhala kwathunthu akadali, pamene akuthamanga kugwira manja. Anathandiza nyumba chiyenera kukhala zifukwa ziwiri zazikulu: zotsatira maphunziro atayika, ndi pansi msana momwe katundu oopsa.

Benchi ubwenzi amanyamula kwambiri katundu pa triceps ndi, chapamwamba mbali ya minofu pectoral ndi pafupifupi mtengo deltoid. Komanso, zotsatira yachiwiri pansi trapezoid. Monga mitundu ina makina, mukhoza ntchito dumbbells magulu osiyana minofu ndi kusintha udindo wa manja ndi mtunda wa pakati pawo pamwamba. Bwinobwino manja wina ndi mzake, zazikulu triceps katundu mayeso.

Ngakhale kuti dumbbell benchi atolankhani ndi kuchita ogwira mtima, sitiyenera kuiwala za mowa. Chifukwa dumbbells musalole kayendedwe dilution manja pa wina ndi theka kapena awiri m'lifupi phewa. Pa nthawi yomweyo, ntchito kachigawo ndodo nsinga akhoza zochuluka, umene katundu waukulu ikuchitika pa chifuwa kapena minofu deltoid ndi triceps ndi opareshoni Pamlingo wamng'ono.

Ngati mukufuna kuonjezera buku minofu, bwino anachita mu njira imodzi, kuchokera reps 4 mpaka 8. Kwa akule bwino ntchito 8-12 kubwereza. Ndipo ngati mabuku alipo kuchita mpumulo zambiri iyenera kugwiritsidwa ntchito osachepera 15-18 kubwereza. Pa nthawi yomweyo, kumbukirani kuti nthawi okwana zolimbitsa atengeko masekondi 40 65.