Kodi Makina Osindikizira a Bench Amagwira Ntchito Motani?

Zamkati

• Ubwino wa makina osindikizira a benchi
• Kodi kusiyanitsa kwa mabenchi kumakhudza bwanji minofu?
• Momwe mungapangire benchi
• Zachikhalidwe, chosindikizira cha benchi
• Wopapatiza wogwira benchi atolankhani
• Sungani makina osindikizira
• Chepetsani kusindikiza pachifuwa
• Kuphatikiza makina osindikizira a benchi mumachitidwe anu
• Tengera kwina

Ubwino wa makina osindikizira a benchi

Makina osindikizira a benchi ndi masewera olimbitsa thupi omwe angagwiritsidwe ntchito kutulutsa minofu yakumtunda, kuphatikiza ma pectorals, mikono, ndi mapewa.

Kutengera ndi zolinga zanu, pali mitundu yosiyanasiyana yama benchi yomwe imagwiranso ntchito mosiyanasiyana. Mwachitsanzo, makina ocheperako ogwiritsira ntchito benchi imagwiritsanso ntchito ma triceps ndi mikono yakutsogolo.

Zina zowonjezerapo makina osindikizira a benchi pamachitidwe anu ophunzitsira kulemera zimaphatikizapo kuwonjezera mphamvu zakuthupi, kulimbitsa kupirira, komanso kukonzekera thupi lanu lakumtunda kuti liziyenda ngati ma pushups. Zitha kukhalanso zolimbitsa thupi pamasewera ngati kuthamanga, hockey, ndi mpira.

Werengani kuti mudziwe zambiri zamakina osindikizira a benchi ndi momwe mungapindulire ndi izi.

Kodi kusiyanitsa kwa mabenchi kumakhudza bwanji minofu?

Kusintha kulikonse kwa benchi kumagwira ntchito mosiyanasiyana magulu a minofu. Kusiyanasiyana kuli monga:

• Makina osindikizira a benchi. Kuchita izi kumachitika atagona pabenchi lathyathyathya ndikukanikiza barbell mmwamba ndikutsika pachifuwa. Imagwira minofu ya pectoral, mapewa, ndi mikono.
• Sungani makina osindikizira. Pazosinthazi, kutsogolo kwa benchi kumakhala kozungulira pakati pa 45 ndi 60 madigiri kotero kuti mwatsamira pang'ono. Imalunjika minofu ya chifuwa chapamwamba ndi mapewa.
• Chepetsani makina osindikizira. Pazosinthazi, kutsogolo kwa benchi kumayang'ana pamwamba, chifukwa chake mukamagona pansi mapazi anu amakhala pamalo apamwamba kuposa mutu wanu. Imagwira minofu yakumunsi pachifuwa ndi mapewa.
• Wopapatiza wogwira benchi atolankhani. Pakusintha uku, manja anu ndi ocheperako limodzi pa barbell. Imagwira triceps ndi mikono yakutsogolo.

Sikoyenera kupanga kusiyanasiyana konseku mu kulimbitsa thupi komweko. Kugwiritsa ntchito gulu la minofu kumatha kubweretsa kuvulala. Izi ndizowona makamaka ngati mukugwira ntchito zolemera zolemera.

Ngati mumakonda zosiyanasiyana, mutha kusankha mitundu iwiri pa kulimbitsa thupi. Yesetsani kudzipatsa tsiku lopuma lolola kuti minofu ibwezeretse musanasinthe.

Momwe mungapangire benchi

Zachikhalidwe, chosindikizira cha benchi

Zida zofunikira: barbell (zolemera zowonjezera posankha), benchi lathyathyathya

1. Gona chagada pabenchi lathyathyathya. Gwirani barbell ndi manja wokulirapo pang'ono kuposa mulifupi mwake.
2. Limbikitsani mapazi anu pansi ndikukhazikika m'chiuno mwako poyenda konseko.
3. Pepani pang'onopang'ono, ngati mukugwiritsa ntchito, ndikutsitsa chikhochi pachifuwa, kulola zigongono kugwadira mbali.
4. Lekani kutsika pamene zigongono zili pansi pa benchi. Onetsetsani mapazi pansi pamene mukukankhira bala kumbuyo kuti mubwerere poyambira.
5. Pangani maulendo 5-10, malingana ndi kulemera kwake. Chitani masewera atatu.

Wopapatiza wogwira benchi atolankhani

Zida zofunikira: barbell (zolemera zowonjezera posankha), benchi lathyathyathya

Gwiritsani ntchito masitepe pamwambapa pa makina osindikizira a benchi, koma gwirani barbell ndi manja m'lifupi m'mbali mwake.

Sungani makina osindikizira

Zida zofunikira: 2 dumbbells kapena barbell, wotchera benchi wopingasa pakati pa 45 ndi 60 madigiri

1. Ikani mapazi anu pansi mutatsamira pang'ono kuti msana wanu ugwere pabenchi osagwiritsa ntchito msana.
2. Yambani pogwira ma dumbbells kapena barbell pachifuwa. Zikhatho ziyenera kukhala zikuyang'ana kutsogolo, ndi chala chachikulu chikulungidwa m'chiuno.
3. Sindikizani kulemera kwake m'maso mwanu kapena kupitilira pang'ono, zigongono zakwaniritsidwa.
4. Lembani ndi kutsitsa pang'onopang'ono ma dumbbells kapena barbell pang'onopang'ono ndikuwongolera mpaka atakhudza kapena kufikira pamwamba pachifuwa, zigongono ndi maloko kukhala mbali.
5. Bwerezani atolankhani ndikuchita mozungulira ma reps 5, kapena kupitilira apo ngati mwapita patsogolo. Yambitsani kuchuluka kwa reps omwe mumakhala omasuka nawo kuchuluka kwakulemera komwe mukugwiritsanso ntchito. Chitani mpaka maseti atatu.

Chepetsani kusindikiza pachifuwa

Zida zofunikira: Bench adazungulira pansi -30 madigiri.

1. Pepani pang'onopang'ono pa benchi yocheperako kotero kuti miyendo yanu ndiyokwera kuposa mutu wanu, kusunga msana wanu utakhazikika kumbuyo kwa benchi. Ikani mapazi anu pazotumphuka zomwe zaperekedwa.
2. Khalani ndi malo okuthandizani kuti mukweze chotsitsa kapena chikhomodzinso, ngati mukugwiritsa ntchito. Muyenera kukhala ndi kulemera kwake pachifuwa, mikono yayitali pang'ono kuposa kutalika kwa phewa.
3. Kanizani kulemerako mpaka manja anu atawongoka ndikutsekedwa pamwamba.
4. Pepetsani kulemera kwake mpaka m'chifuwa, zigongono mpaka mbali.
5. Bwerezani atolankhani ndikuchita mozungulira ma reps 5, kapena kupitilira apo ngati mwapita patsogolo. Yambitsani kuchuluka kwa reps omwe mumakhala omasuka nawo kuchuluka kwakulemera komwe mukugwiritsanso ntchito. Chitani mpaka maseti atatu.

Kuphatikiza makina osindikizira a benchi mumachitidwe anu

Ngati mukufuna kuwonjezera makina osindikizira a benchi muntchito yanu yolemera, yesetsani kupanga makina osindikizira a benchi kawiri kapena katatu pa sabata. Dzipatseni osachepera tsiku limodzi pakati pa makina osindikizira a benchi kuti minofu yanu ipezenso bwino.

Chiwerengero cha omwe mumachita pagawo lililonse chimadalira zolinga zanu zolimbitsa thupi. Ngati mukugwiritsa ntchito kulemera kwambiri, kungoyankha maulendo atatu mpaka asanu nthawi imodzi kungakhale kokwanira kuti mukhale ogwira mtima. Mutha kusewera mpaka maseti atatu, kupumula mphindi zochepa pakati pama seti.

Ngati mukuyang'ana kuti mukhale ndi thanzi lamtima, mutha kuchita maulendo angapo obwereza - kuzungulira 5 mpaka 10 - ndi kulemera pang'ono.

Zochita zina zomwe mungafune kuchita pachifuwa ndi kumbuyo zimaphatikizapo mizere yopindika, ma chinups, ndi ma pushups a diamondi.

Kuti mukhale ndi thupi lathunthu, pitirizani tsiku lina kuyang'ana miyendo ndi mapewa pochita masewera, mapapu, ndi makina osindikizira. Muyeneranso kuphatikiza masewera olimbitsa thupi amtima ngati kuthamanga, kusambira, kapena kupalasa njinga mumachitidwe anu sabata iliyonse.

Kutsatira njira zosiyanasiyana izi ndikofunikira kuti muwonetsetse kuti mukugwiritsa ntchito thupi lanu lonse. Mchitidwe wamtunduwu wamlungu uliwonse umakupatsaninso masiku opuma kuti minofu yosiyana ibwezere.

Zochita zathupi lathunthu zitha kukhala zothandiza kwambiri kuposa kuphunzira, kapena nthawi zonse kuchita zolimbitsa thupi zomwezo kuti muyambe kulimba. Kumbukirani, thupi lanu limazolowera kuchita masewera olimbitsa thupi, chifukwa chake ndikofunikira kusinthitsa kulimbitsa thupi kwanu kuti thupi lanu likhale lovuta.

Tengera kwina

Makina osindikizira a benchi atha kukhala masewera olimbitsa thupi omanga pachifuwa, mkono, ndi mapewa. Ngati mwatsopano ku benchi yosindikiza, gwirani ntchito ndi spotter. Amatha kuwona mawonekedwe anu ndikuonetsetsa kuti mukukweza kulemera koyenera kwa mulingo wanu wolimbitsa thupi.

Ngati simukudziwa momwe mungawonjezere makina osindikizira a benchi kuti mukhale ndi chizolowezi cholimbitsa thupi, gwirani ntchito ndi wophunzitsa zovomerezeka. Amatha kupanga chizolowezi kutengera zolinga zanu.