Momwe Mungapangire Bench Dips Panjira Yoyenera

Zamkati

• Kodi ndi chiyani?
• Kodi kusambira kwa benchi kumasiyana bwanji ndi kuviika pafupipafupi?
• Kodi mumachita bwanji?
• Kodi mungawonjezere bwanji izi pazomwe mumachita?
• Kodi zolakwitsa zomwe timakonda kuziwona ndi ziti?
• Simukutsika mokwanira
• Mukuwombera zigongono
• Mukupita otsika kwambiri
• Mukuyenda mwachangu kwambiri
• Kodi mungawonjezere kulemera?
• Ndi mitundu yanji yomwe mungayesere?
• Kuviika pamtanda
• Bwezerani mpando kuviika
• Ndi njira ziti zina zomwe mungayesere?
• Makina othandizira
• Bench atolankhani
• Mfundo yofunika

Mukufuna mikono yamphamvu? Kuyika benchi kungakhale yankho lanu.

Ngakhale kuti zolimbitsa thupi izi zimangoyang'ana ma triceps, zimakugundaninso pachifuwa ndi kumtunda, kapena kutsogolo kwa phewa lanu.

Zimangofunika pamwamba - monga benchi, sitepe, kapena masitepe - ndipo imagwira ntchito pamagulu onse olimbitsa thupi.

Kodi ndi chiyani?

Kuphatika kwa benchi kumatha kulimbikitsa minofu m'matumba anu, pachifuwa, ndi m'mapewa.

Amakhalanso osavuta kukula. Kaya mukufuna kuchepetsa kupanikizika kapena kuthana ndi zovuta zina, ma benchi akusunthira mosiyanasiyana kuti muwonjezere zomwe mumachita.

Bonasi ina? Simusowa zida zowonjezera - malo okwera.

Kodi kusambira kwa benchi kumasiyana bwanji ndi kuviika pafupipafupi?

Mukamachita benchi, muzigwiritsa ntchito basi - benchi - yoviika ndi mapazi anu pansi.

Poviika pafupipafupi, mukweza thupi lanu lathunthu pazitsulo ziwiri zofananira kuti mutsirize kusuntha.

Kuviika pafupipafupi ndikukula kwa benchi, chifukwa pamafunika mphamvu zambiri kuti mumalize.

Kodi mumachita bwanji?

Tsatirani izi kuti mupange benchi ndi mawonekedwe oyenera:

1. Khalani pansi pa benchi, manja pafupi ndi ntchafu zanu. (Muthanso kupanga benchi ndikutsika masitepe kapena malo ena okwera; njira zomwezo zimagwiranso ntchito.)
2. Yendani phazi lanu ndikutambasula miyendo yanu, ndikukweza pansi pa benchi ndikunyamula pamenepo ndi mikono yayitali.
3. Gwedezani chigongono, tsitsani thupi lanu mpaka momwe mungathere, kapena mpaka mikono yanu ipange gawo la 90-degree.
4. Kokani m'manja mwanu kuti muyambe.

Kuwombera kwa magulu atatu a mayankho 10-12 pano. Ngati izi ndizovuta kwambiri, yesani kugwada pansi ndikuyenda mapazi anu pafupi ndi thupi lanu kuti mumire.

Kodi mungawonjezere bwanji izi pazomwe mumachita?

Onjezerani ma benchi kumalo olimbitsa thupi kuti muwongolere chifuwa chanu ndi ma triceps. Pitirizani kuyendetsa mapazi anu sabata ndi sabata, kupita patsogolo pakusintha kwapamwamba kwambiri kuti mudzitsutse.

Chofunika kudziwa: Ngati mwakhala mukuvulala paphewa, kumwa sikungakhale njira yabwino kwambiri.

Pogwiritsidwa ntchito molakwika, ntchitoyi ingayambitse kupweteka pamapewa, kapena kuvulaza minofu pakati pa mafupa m'deralo.

Kodi zolakwitsa zomwe timakonda kuziwona ndi ziti?

Kuyika benchi ndikosavuta kuchokera pamakona azida, koma pali mitundu ina yamtundu wake. Samalani ndi zolakwikazi.

Simukutsika mokwanira

Kukwaniritsa ma reps osankhika m'malo mwa rep wathunthu sikungakhudze kwathunthu ma triceps, ndikunyalanyaza zabwino zina zochitikazo.

Onetsetsani kuti mwatsitsa mpaka mkono wanu wakumwamba ukufanana ndi nthaka ndipo chigongono chanu chimakhala ndi digirii 90.

Mukuwombera zigongono

Mukalola zigongono zanu kutuluka, mumasunthira mikangano yanu paphewa, yomwe imatha kuvulaza.

Onetsetsani kuti zigongono zanu zikulowerera mthupi lanu nthawi zonse.

Mukupita otsika kwambiri

Ngati muponya pansi mozama kwambiri, mudzaika nkhawa kwambiri paphewa panu.

Imani pomwe mikono yanu yakumtunda ikufanana pansi ndikudzuka.

Mukuyenda mwachangu kwambiri

Ngati mumadalira kufulumira kuti mumalize kuyankha kulikonse, mumasowa zabwino zambiri zosunthira. Yendetsani pang'onopang'ono ndikuwongolera pazotsatira zambiri.

Kodi mungawonjezere kulemera?

Pamene benchi yolemera kwambiri ikakhala yosavuta, mutha kuyesa kukweza.

Choyamba, yesani kusinthana kwa benchi, yomwe ili pansipa.

Izi zitakhala zosavuta, yesani kuwonjezera kulemera. Kuyambira ndi mapazi anu pansi kachiwiri, ikani dumbbell kapena mbale yolemera pamiyendo yanu kuti muwonjezere kukana.

Ndi mitundu yanji yomwe mungayesere?

Pali mitundu ingapo yamatumba omwe mungayesere ndi zida zosiyanasiyana kapena maimidwe.

Kuviika pamtanda

Ikani mabenchi awiri - kapena mipando - moyang'anizana. Ikani manja anu kumodzi ndi mapazi anu kumzake, kumaliza kumiza.

Bwezerani mpando kuviika

M'malo mogwiritsa ntchito benchi posambira, gwiritsani ntchito mpando. Dzikhazikitseni nokha pampando ndipo malizitsani mayendedwe.

Ndi njira ziti zina zomwe mungayesere?

Yesani njira izi kuti mugwire minofu imodzimodzi m'njira ina.

Makina othandizira

Ma gym ambiri amakhala ndi makina othandizira, omwe angakuthandizeni kuti mukhale ndi mphamvu moviika.

Kwezani kulemera koyenera, ikani mawondo anu pamapepala ndi manja anu pazitsulo, kenako malizitsani kuviika pafupipafupi.

Bench atolankhani

CHABWINO, ndiye kuti kusunthaku sikunena mwaukadaulo. Koma benchi imasindikiza pachifuwa ndi ma triceps, nawonso.

Mutha ngakhale kugwiranso barawo m'njira yomwe ingalimbikitse kwambiri ma triceps anu. Gwiritsani ntchito mwamphamvu kuti muchite izi.

Mfundo yofunika

Kuphatika kwa benchi ndi chida chothandiza kuti mupeze mphamvu muma triceps anu.

Aphatikizeni muzizoloŵezi zanu kamodzi pa sabata - kuphatikiza machitidwe ena othandizira, monga pushups, mizere, ndi ma bicep curls - kuti mukwapule thupi lanu lakumtunda mosataya nthawi.

Nicole Davis ndi wolemba ku Madison, Wisconsin, wophunzitsa payekha, komanso mlangizi wamagulu omwe cholinga chake ndikuthandiza azimayi kukhala ndi moyo wathanzi, wathanzi, komanso wosangalala. Pamene sakugwira ntchito limodzi ndi amuna awo kapena kuthamangitsa mwana wawo wamkazi, akuwonera makanema apa TV kapena kupanga buledi wouma. Pezani iye pa Instagram pazakudya zolimbitsa thupi, #omlife, ndi zina zambiri.