12 Bench Press Njira Zina Zomangira Kukula ndi Mphamvu

Zamkati

• Zinthu zofunika kuziganizira
• Kusindikiza pachifuwa cha Dumbbell
• Momwe mungachitire
• Zokankhakankha
• Momwe mungachitire
• Onetsani makina osindikizira
• Momwe mungachitire
• Chepetsani makina osindikizira
• Momwe mungachitire
• Dumbbell ntchentche
• Momwe mungachitire
• Kuyika benchi
• Momwe mungachitire
• Pansi atolankhani
• Momwe mungachitire
• Kuyimilira chingwe pachifuwa chosindikizira
• Momwe mungachitire
• Dumbbell pullover
• Momwe mungachitire
• Kuthetsa pushups
• Momwe mungachitire
• Chingwe crossover
• Momwe mungachitire
• Makina osindikizira pachifuwa
• Momwe mungachitire
• Mfundo yofunika

Makina osindikizira benchi ndi imodzi mwazinthu zodziwika bwino zopangira chifuwa chakupha - aka benchi mwina ndichimodzi mwazida zodziwika bwino pamalo anu ochitira masewera olimbitsa thupi.

Palibe chifukwa chodandaula! Ngati mukuwoneka kuti simukukhazikika pa benchi, kapena ngati mulibe mwayi wokhala ndi barbell ndi mbale, pali zochitika zina zambiri zoyesera zomwe zingakupatseni zabwino zambiri.

Pansipa, tapanga njira zosindikizira za benchi 12 kuti mupange minofu yanu ya pectoral.

Sankhani zinthu ziwiri kapena zitatu zotsatirazi kuti muphatikizire kulimbitsa thupi kwanu kawiri pasabata ndikuwona thupi lakumalo likukula.

Zinthu zofunika kuziganizira

Ndi masewera olimbitsa thupi aliwonse, mudzafuna kumaliza magulu atatu a 12 obwereza.

Izi zikuyenera kukhala zovuta kuti mutha kumaliza rep yomaliza ndi mawonekedwe abwino, koma simunathe kumaliza ina.

Onetsetsani kuti mukuwonjezera kulemera kuti mudzitsutse nokha - izi zimatchedwa kupita patsogolo kwambiri.

Kusindikiza pachifuwa cha Dumbbell

Ma dumbbells amatha kukhala osavuta kupeza - ndi kusamalira - kuposa barbell, makamaka kwa oyamba kumene.

Bonasi ina: Makina osindikizira pachifuwa amatulutsa minofu yofanana ndi yosindikizira benchi: ma pectorals, anterior deltoid, ndi triceps.

Momwe mungachitire

1. Gona ndi msana wanu pa benchi ndi dumbbell mdzanja lililonse, kupumula pachifuwa.
2. Yang'anani ndi manja anu kumapazi anu, ndipo onetsetsani kuti mapazi anu ali pansi.
3. Yambani kutambasula manja anu ndikukankhira zonyoza pachifuwa panu. Manja anu ayenera kukhala pamapewa anu pamwamba.
4. Manja anu akakhala owongoka, pumulani ndikumasula zolemerazo mpaka phewa.
5. Mudzawona kuchuluka kwa mayendedwe okhala ndi ma dumbbells kuposa ndi barbell. Kankhirani kumbuyo kachiwiri.

Lembani magawo atatu a maulendo 12.

Zokankhakankha

Popanda zida, pushup imatha kuchitidwa kulikonse.

Koma musalole kuti akupusitseni - imayang'anabe pachifuwa chanu m'njira yayikulu, kuphatikiza minofu yambiri mthupi lonse.

Ngati pushup yovuta ndi yovuta kwambiri, yambani kugwada.

Momwe mungachitire

1. Tengani malo okwera pamwamba ndi manja anu wokulirapo pang'ono kuposa mapewa anu.
2. Mutu wanu uyenera kukhazikika kotero kuti mukuyang'ana kutsogolo, ndipo thupi lanu liyenera kupanga mzere wolunjika kuchokera kumutu mpaka kumapazi.
3. Yambani kupindika zigongono, zomwe ziyenera kukhala pamakona a 45-degree, ndikutsika mpaka chifuwa chanu chifike pansi.
4. Kankhirani kumbuyo kuti muyambe.

Konzekerani maseti atatu obwereza 12. Ngati mukuyamba kugwada, khalani ndi 20 reps. Izi zikadzakhala zosavuta, bwerani pamapazi anu.

Onetsani makina osindikizira

Kusiyanasiyana kwa makina osindikizira pachifuwa, makina osindikizira omwe amatchera khutu amayang'ana gawo lakumtunda ndi mapewa opitilira muyeso wa benchi.

Momwe mungachitire

1. Sinthani benchi yanu kuti ikhale pamakona a 45-degree.
2. Gwirani cholumikizira m'manja monse ndikuyika kumbuyo kwanu moyang'anizana ndi benchi.
3. Mapazi anu ayenera kukhala osalala pansi.
4. Bweretsani mabelu anu abodza pamapewa, zikhatho zidanenedwa.
5. Onjezani zigongono zanu, ndikukankhira ma dumbbells pamwamba.
6. Tulutsani phokoso, ndikuwabweretsa m'mbali mwa chifuwa chanu, kenako ndikokereni mmwamba.

Lembani magawo atatu a maulendo 12.

Chepetsani makina osindikizira

Pomwe makina osunthira a dumbbell amalimbana ndi ma pecs apamwamba, makina ocheperako a dumbbell amalimbana ndi ma pec apansi.

Momwe mungachitire

1. Sinthani benchi kuti ichepetse pang'ono.
2. Gwirani cholumikizira m'manja monse ndikugona pabenchi, mutanyamula ma dumbbells paphewa.
3. Onjezani zigongono zanu, ndikukankhira ma dumbbells mmwamba.
4. Awamasuleni, kuwalola kuti abwererenso pamapewa awo, kenako nkuwakankhiranso mmwamba.

Lembani magawo atatu a maulendo 12.

Dumbbell ntchentche

Ngakhale ntchentche yoyenda ikamayang'ana pachifuwa, imagwiranso mapewa ndi kumbuyo kumbuyo m'njira yayikulu.

Simungathe kulemera ndi ntchentche yopepuka, chifukwa chake sankhani ma dumbbell oyambira pang'ono kuti muyambe.

Momwe mungachitire

1. Gwirani cholumikizira m'manja monse, ndipo mugone chafufumimba pabedi.
2. Ikani mapazi anu pansi.
3. Wonjezerani manja anu ndikubweretsa ma dumbbells pamwamba pa chifuwa chanu. Ayenera kufanana ndi thupi lanu.
4. Pang'ono pang'ono yambani kuponya manja anu mbali iliyonse, osapindika pang'ono m'zigongono.
5. Imani pomwe ma dumbbells ali pamapewa.
6. Pogwiritsa ntchito minofu yanu pachifuwa, kokerani ma dumbbells kumbuyo.

Lembani magawo atatu a maulendo 12.

Kuyika benchi

Pogwiritsa ntchito kulemera kwanu kokha, madontho a benchi amalimbikitsa kulimbitsa thupi.

Amayang'ana ma triceps, chifuwa, ndi mapewa - monga momwe benchi ikanakhalira - kuphatikiza ma lats.

Momwe mungachitire

1. Khalani pansi pa benchi, manja pafupi ndi ntchafu zanu.
2. Yendani phazi lanu ndikutambasula miyendo yanu, ndikukweza pansi pa benchi ndikunyamula pamenepo ndi mikono yayitali.
3. Muli ndi mwayi pano kuti musiye mawondo anu ngati mukufuna thandizo lina.
4. Pendekera pa chigongono, tsitsani thupi lanu mpaka momwe mungathere, kapena mpaka manja anu atagunda madigiri 90.
5. Kokani m'manja mwanu kuti muyambe.

Lembani magawo atatu a maulendo 12.

Pansi atolankhani

Makina osindikizira kwenikweni amakhala osindikizira benchi pansi, chifukwa chake imagwira ntchito minofu yomweyo.

Chifukwa chakuti mumatha kumva kulumikizana phewa kwanu kumbuyo kwanu ndi thupi lanu lakumtunda lathyathyathya pansi, ndizolimbitsa thupi kuteteza mapewa anu.

Momwe mungachitire

1. Gona ndi msana wanu pansi ndi miyendo yanu ikutambasulidwa, mutanyamula cholembera pachifuwa panu. Dzanja lanu liyenera kuyang'anizana.
2. Sakanizani barbell potambasula manja anu.
3. Imani pang'ono pamwamba, kenako muchepetse zolembazo mpaka mikono yanu ifike pansi.
4. Tulutsani kuti mubwererenso kwa wina.

Lembani magawo atatu a maulendo 12.

Kuyimilira chingwe pachifuwa chosindikizira

Pofuna kuti pakhale kukhazikika kwina poyimirira, makina osindikizira pachifuwa amayang'ana minofu yofanana ndi yosindikizira benchi ndikukutsutsani.

Momwe mungachitire

1. Ikani zingwe ziwiri pansi pamunsi pachifuwa. Yang'anani kutali ndi makinawo, ndipo gwirani chogwirira mwamphamvu ndikugwira zigongono.
2. Gwedezani maimidwe anu, tsamira patsogolo, ndikukankhira zogwirira kunja ndi pakati pa chifuwa chanu.
3. Imani kaye apa, kenako tulutsani zingwezo mpaka magwiridwe ake atakhala pachifuwa.
4. Ndiye kankhani mmbuyo kunja.

Lembani magawo atatu a maulendo 12.

Dumbbell pullover

Poyang'ana pachifuwa mosiyana pang'ono, dumbbell pullover imafunanso kuti minofu yolimba komanso pachimake zizigwira ntchito mopitilira muyeso.

Momwe mungachitire

1. Pogwira cholumikizira ndi manja onse, ikani nokha pa mpira kapena benchi kuti kumbuyo kwanu kumathandizidwe kumtunda.
2. Mawondo anu akuyenera kukhala opindika pang'onopang'ono.
3. Wonjezerani manja anu pamutu panu kuti agwirizane ndi nthaka.
4. Kulimbitsa mikono yanu ndikutengapo gawo, kokerani chingwecho pamwamba pamutu panu.
5. Manja anu akafika mozungulira pansi, atsitseni kuti ayambe.

Lembani magawo atatu a maulendo 12.

Kuthetsa pushups

Kuchita pushup ndi dzanja limodzi pamalo okwera kumafunikira mapewa, chifuwa, ndi pachimake kuti mugwire ntchito munjira ina kuti thupi lanu likhale lolimba.

Mayendedwe anu awonjezekanso.

Momwe mungachitire

1. Tengani malo okwera pamwamba ndi dzanja limodzi pasitepe kapena mpira wa Bosu.
2. Malizitsani kupukutira ndi zigongono zanu mozungulira pamadigiri a 45, kusunga thupi lanu molunjika kuchokera kumutu mpaka chidendene.
3. Yendetsani manja anu palimodzi pakatikati pa sitepe kapena mpira ndi kupitilira, ndikusintha mbali.

Lembani magawo atatu a maulendo 12.

Chingwe crossover

Zochita zina zomwe zimayang'ana gawo lotsika la ma pecs, crossover ya chingwe imafunikira kukhazikika kowonjezera komanso mphamvu zapakati chifukwa mukuyimirira.

Momwe mungachitire

1. Ikani zingwe ziwiri kumtunda wapamwamba.
2. Gwirani ndodozo ndi dzanja lanu ndi manja anu. Yang'anani kutali ndi makina.
3. Dzendekerani, imani patsogolo, ndipo mutapindika pang'ono m'zigongono, yambani kugwirana manja.
4. Imani akagwira.
5. Tulutsani kulemera kwake, kulola kuti mikono yanu idutse paphewa panu, kenako ndikukokereni limodzi.

Lembani magawo atatu a maulendo 12.

Makina osindikizira pachifuwa

Makina amapereka kukhazikika kuposa zolemera zaulere, kuwapangitsa kukhala njira yabwino kwa oyamba kumene.

Makina osindikizira pachifuwa amagwiranso ntchito minofu yofananira ndi benchi.

Momwe mungachitire

1. Khalani pamakina, kumbuyo mosanja pad.
2. Gwirani chogwirira ndi manja anu akuyang'ana panja.
3. Sakanizani zolemetsazo kutali ndi thupi lanu, ndikupondaponda pansi.
4. Manja anu akakhala owongoka, imani pang'ono ndikubwerera kuti muyambe.

Lembani magawo atatu a maulendo 12.

Mfundo yofunika

Kusakaniza zinthu kumatha kukupindulitsani kuposa momwe mukuganizira! Limbikitsani minofu yanu mwanjira ina, ndipo tsanzirani masiku anu akudikirira benchi.

Nicole Davis ndi wolemba ku Madison, WI, wophunzitsa payekha, komanso mlangizi wamagulu omwe cholinga chake ndikuthandiza azimayi kukhala moyo wamphamvu, wathanzi, komanso wosangalala. Pamene sakugwira ntchito limodzi ndi amuna awo kapena kuthamangitsa mwana wawo wamkazi, akuwonera makanema apa TV kapena kupanga buledi wouma. Mumpeze pa Instagram pazabwino, #momlife ndi zina zambiri.