Kuyankhulana kwa anthu osokoneza bongo pa benchi wotsamira: njira ya kuphedwa

Akatswiri ambiri amanena za makina osokoneza bongo omwe ali pa benchi yopita kuntchito zofunikira kwambiri. Amayang'anitsitsa mosamala minofu ya pectoral, ndikugwiritsanso ntchito zingapo nthawi yomweyo. Zochita izi ndikutsekedwa kotsekedwa kwa kayendedwe kamodzi kawiri kubwereza. Monga momwe zimagwiritsira ntchito mabomba olemera. Ntchitoyi ndi yoyenera kwa anthu omwe atha kuchita masewero kale, kapena amachita mwaluso.

Kusiyanasiyana kuchokera ku makina osindikiza mabenchi

Mosiyana ndi makina osindikizira a bar, kuchita makina apamwamba akukuthandizani kuti muwonjezere kukula kwa kayendetsedwe ka zinthu, zomwe zingakhale zothandiza kwa minofu. Kuonjezerapo, muzochita izi, kuyanjana kwa minofu kumagwiritsidwa ntchito bwino, chifukwa nkofunikira kuyendetsa malo a manja awiri ndi ziboliboli. Ngakhale zikuwoneka kuti makina osokoneza bongo ndi ma-barbells ali ndi zofanana zambiri, zonse zimakhudza kwambiri minofu. Pomwepo, chifuwachi chimagwira ntchito bwino kwambiri ndi makina osokoneza bongo pa benchi yokonda.

Manja akugwada pamphepete mwa chikhodzodzo, zimbudzi zimayandikira chifuwa, kuchedwa kwa kanthawi, ndiyeno kubwerera kumalo oyambira, mikono ikuwongolera bwino.

Minofu yogwira ntchito

Pakati pa makina opitilira, scapula imagwiritsidwa ntchito, yomwe imakhala chingwe choyambirira, minofu yaing'ono ya chifuwa. Komanso, mapewa amphatikizidwe, omwe amaphatikizapo biceps, ndi thunthu (m'mimba, matako, minofu ya rhomboid , trapezius ndi mitsempha yowonjezera kwambiri), imagwiranso ntchito.

Ngati mukuona kuti zochitikazo zapangidwa mosavuta, ndipo simukuyesera kuchita, ndiye kuti mungathe kulipangitsa. Mwachitsanzo, mungayesere kuchita osati pamaganizo, koma pa benchi yopanda malire.

Kukonzekera malo a zochitikazo

1. Tili ndi zopopera pafupi ndi benchi.
2. Tengani zodumpha kumalo oyambira kwa wakufa, ndiyeno yongolani.
3. Kenaka, timakonza zitsulozo patsogolo pa ntchafu ndi kukhala pansi pa benchi. Pambuyo pake, mabombawa adzapezeka m'chiuno.
4. Tengani malo oyamba ndi chikwapu chakuthwa, mutenge mpweya. Pachiyambi, mutangoyamba kubwereza, mukhoza kukhala ndi vuto, kotero n'zotheka kuti mungafunike thandizo la wina. Kawirikawiri mumasowa munthu wina amene angakulimbikitseni pamene mukupanga dumbbell press.

Njira

1. Choyamba, muyenera kukhazikitsa benchi yokonda. Makina osokoneza bongo akugona pa digiri 15-35 (madigiri 30). Izi ndizo zabwino kwambiri pa minofu ya chifuwa. Kuonjezerapo, pamalo amenewa adzakhala okhudzidwa kwambiri, popeza ntchito ya deltas ndi triceps yacheperachepera.
2. Ubwino wa zopoperazo ndi kuti mosiyana ndi makina osindikizira palibenso khosi lomwe limasokoneza kayendetsedwe kake. Izi zimapereka kuwonjezeka kwa matalikidwe, zomwe zimathandiza kwambiri minofu.
3. Poyambitsa zochitikazo, muyenera kutenga malo oyambirira pa benchi omwe amawoneka pa malo oyenera. Gonani pansi, yongolani msana, ikani miyendo yanu pabedi kapena pansi kuti mukhale bata, ndikukankhira kumbuyo kwa benchi. Pa nthawi ya zofalitsa, ndikofunika kuyang'anitsitsa udindo wa manja: ayenera kusuntha mofanana.
4. Ngati munachitapo kale masewerawa, ndiye kuti mumakhala ndi malingaliro atsopano: pamene manja afika pamunsi, ndiye kuti mukumva momwe minofu imawombera. Komanso, minofu ikhale yogwirizana pano, yomwe ntchitoyo siidakonzedwe kale chifukwa cha fretboard.
5. Ndikofunika kuti musachedwe panthawiyi. Pamene manja ali pamunsi otsika, gwirani kwa masekondi angapo, kulola kuti minofu ya chifuwa ifike pamtunda.
6. Pogawira katunduyo mofanana m'chifuwa, sungani mipukutu yanu ndikuwatsogolera kumakutu.

Malangizo ndi malangizo

• Chonde dziwani kuti mabenchi omwe amachitirako masewera olimbitsa thupi nthawi zambiri samaikidwa pambali yomwe mukufuna, choncho onetsetsani kuti zipangizozo zasungidwa bwino musanayambe.
• Musachedwe kuwonjezera katundu. Choyamba, phunzirani momwe mungagwiritsire ntchito makina osokoneza bongo pamabwalo otsika, chifukwa chokha ndibwino kuti muwononge bwino.
• Onetsetsani kuti katundu yense ali minofu. Musamachite masewera olimbitsa thupi chifukwa cha kusuntha kwa manja.
• Chifuwa chiyenera kuongoledwa, ndipo mapewa adatha.
• Pamwamba kwambiri, mabomba sakuyenera kugwirana. Mtunda uyenera kusungidwa pafupifupi masentimita 15. Musamayende manja mpaka mapeto, kuti triceps isatenge katundu wosafunikira kuchokera pamatumbo a chifuwa.
• Monga ndi ntchito zonse zamphamvu, yesetsani panthawi yomwe mukuyesetsa. Izi zikutanthauza kuti, muzochita izi panthawi imene mukukweza.
• Nthaŵi zonse, mphutsi ziyenera kukhala zowonongeka, zomwe zili pamunsi. Mukawabweretsa pafupi ndi mbali za thupi, ndiye kuti muli pangozi yakuvulazidwa.
• Ngati mutenga zolemetsa kwambiri, mumakhala nawo mbali mu ntchito ya delta, miyendo ndi thunthu, zomwe zingachepetse ntchito ya minofu ya chifuwa, yomwe ikuwonekera ku ntchitoyi. Komanso, mukamapanga makina a dumbbell, kulemera kwake kuyenera kufanana ndi msinkhu wokonzekera.
• Mapepala ndi mutu sayenera kuchoka ku benchi. Ndikofunika kulamulira kuti minofu yotchedwa extensor imakhala yovutitsa nthawi zonse. Muyeneranso kukhalabe ndi msana wa msana.
• Ndibwino kuti mupange chithunzi chodumphira pa bench yomwe ikuwongolera kumayambiriro kwa ntchito yopangira zofukiza, chifukwa ndizofunikira. Pambuyo pake, ndi bwino kupanga makina osindikizira ndi kutsika pansi ndi wiring wa osamveka.
• Nambala yowonjezera yobwereza: 3-4 amayandikira nthawi 8-10.

Nthawi yoipa

Kuwonjezera pa kuchuluka kwa ubwino, komabe ntchitoyi ili ndi imodzi, koma yovuta kwambiri. Zimaphatikizapo kuti ndizovuta kuti mupite patsogolo. Mfundo yakuti masewera olimbitsa thupi amaimiridwa nthawi zambiri, monga zowonongeka pa 30, 35, 40 makilogalamu ndi zina zotero. Izi ndizo, pali kusiyana pakati pa makilogalamu 5 pakati pawo, chomwe chiri chizindikiro chachikulu. Choncho, pamene muli ndi kulemera kochepa kudzakhala kosavuta kugwira ntchitoyo, ndipo nthawi idzafika kuti mutenge katundu wolemera, ndiye kuti izi 5 kg poyamba zidzakhala zovuta kuzidziwa. Koma pamene mukugwira ntchito ndi bar, vuto ili silikuwuka, chifukwa nthawizonse pali zikondamoyo zazing'ono zomwe zingathandize kuti katunduyo apite mosavuta. Ndipo mphindi ino ndi yofunikira, chifukwa ndi kupita patsogolo komwe kumayambitsa kupanikizika mu minofu, yomwe imawathandiza kukula.

Limbikitsani dumbbells ndi dzanja limodzi

Zochita izi ndi zofanana ndi kukakamiza ndi manja onse awiri. Mosasamala za izi, muyenera kuyang'anitsitsa kulondola kwa njirayi. Chokhumudwitsa ndi chakuti manja sagwira ntchito nthawi yomweyo, koma inenso imatulutsa kutopa mofulumira.

Mfundo, zonse zimachitidwa mofanana ndi kugwira ntchito ndi manja onse awiri. Ndibwino kukumbukira mfundo zingapo zokhazokha:

• Kupita pansi nthawi kumatenga kawiri konse.
• Musatenge msanga kwambiri kuti mupewe kuvulala.