Dumbbell Bench Press Ndi Chimodzi mwazochita Zolimbitsa Thupi Zapamwamba Zomwe Mungachite

Zamkati

• Ubwino Wosindikiza wa Dumbbell Bench ndi Kusintha
• Momwe Mungapangire Press Press ya Dumbbell
• Onaninso za

Ngakhale makina osindikizira a benchi amatha kudziwika kuti ndi chakudya cholimbitsa thupi komanso masewera olimbitsa thupi apamwamba, ndizoposa izi: "Atolankhani a benchi, pomwe amagogomezera magulu am'magazi, ndimayendedwe athunthu," akutero Lisa Niren, mphunzitsi wamkulu woyendetsa pulogalamu ya Studio.

Makina osindikizira a benchi (omwe akuwonetsedwa pano ndi wophunzitsa ku NYC a Rachel Mariotti) atha kukuthandizani kuti mukhale ndi mphamvu zokwanira kukonzekera masewera olimbitsa thupi ena (moni, ma push-up) ndikupangitsani kuti muzimva ngati badass wamphamvu kwambiri, kaya mumachita ndi barbell, dumbbells, kapena ... mnzako wolimbitsa thupi.

Ubwino Wosindikiza wa Dumbbell Bench ndi Kusintha

"Makina osindikizira a benchi amagwiritsa ntchito mapewa anu, ma triceps, mikono yakutsogolo, ma lats, ma pecs, misampha, ma rhomboid, ndi minyewa yambiri mthupi lanu," akutero Niren. "Komabe, makina osindikizira a benchi satero kokha gwiritsani ntchito chifuwa kapena kumtunda kwa thupi lanu. Mukakhala pabenchi moyenera, mumagwiritsa ntchito nsana wanu wam'munsi, chiuno, ndi miyendo kukhazikika thupi lanu lonse, kupanga maziko olimba, ndikupanga kuyendetsa kuchokera pansi. "

Ndizowona: Palibe miyendo yamkono yomwe imaloledwa. Muyenera kuyika ma quads anu ndi ma glutes kuti mukanikizire mapazi anu pansi, kuphatikiza pachimake kuti msana wanu ukhale otetezeka ndi mawonekedwe ake.

Kuchita makina osindikizira a benchi ndi ma dumbbells kumawonjezera mwayi wowonjezera: "Chifukwa kusinthaku kumafuna kukhazikika pamapewa, kumathandizira kulimbitsa minofu yaying'ono pamapewa kuposa pamene mumagwiritsa ntchito barbell," akutero Heidi Jones, yemwe anayambitsa SquadWod. ndi mphunzitsi wa Fortë.

Kukanikiza benchi kumatha kukuthandizani kuti mukhale ndi mphamvu zokankhira, koma muthanso kuchita zolimbitsa thupi zolimbitsa thupi kuti mukonzekeretse minofu yanu kukanikiza benchi. Ngati zonse ziwiri ndizovuta kwambiri, bwererani ku ma eccentric push-ups: Yambani pamalo okwera kwambiri ndikutsitsa thupi lanu pang'onopang'ono mpaka pansi. Mavuto a mapewa? "A 45-degree or neutral strip (werengani: mitengo ya kanjedza ikuyang'ana mkati) idzawongolera minofu ya chifuwa mosiyanako ndipo ipatsa mwayi kwa omwe ali ndi mavuto amapewa," atero a Jones.

Ngati mukuphunzitsa makina osindikizira a benchi, kukwera pamwamba pochita ndi barbell m'malo mwake, mukuchita benchi yoyandikira, benchi yothamanga, kapena makina osindikizira a benchi, akutero Niren. (Onetsetsani kuti mukugwiritsa ntchito spotter kapena benchi mosamala ngati mutayamba kulemera kwambiri.)

Momwe Mungapangire Press Press ya Dumbbell

A. Khalani pa benchi ndi dumbbell yolemera sing'anga m'dzanja lililonse, kupumira pa ntchafu.

B. Finyani nsonga zolimba ku nthiti, ndipo pang'onopang'ono tsitsani torso pansi pa benchi kuti mugone moyang'anizana, mutanyamula zotumphukira patsogolo pamapewa. Tsegulani zigongono kumbali kuti ma triceps akhale ofanana ndi torso, okhala ndi ma dumbbells wokulirapo pang'ono kuposa m'lifupi mwa phewa ndi mitengo yakanjedza yoyang'ana kumapazi. Kanikizani mapazi pansi pansi ndikugwirizanitsa pakati kuti muyambe.

C. Exhale ndikusindikiza ma dumbbell kutali ndi pachifuwa, kuwongola manja kuti ma dumbbell akhale molunjika pamapewa.

D. Pumani mpweya kuti mutsitse ma dumbbell pang'onopang'ono kubwerera pamalo oyambira, kuyimitsa pomwe ma dumbbells ali pamwamba pa phewa.

Chitani maulendo 10 mpaka 12. Yesani maseti atatu.

Malangizo a Fomu ya Dumbbell Bench Press

• Kuchokera pamalo apansi, Finyani masamba anu paphewa palimodzi ngati kuti mukukanika pensulo pakati pawo. Izi zikanikiza ma lats anu mu benchi.
• Gwiritsani ntchito ma gluti ndi ma quads anu kuti mukanikizire pansi nthawi yonseyo. Zipolopolo ziyenera kukhala zowonekera pansi.
• Onetsetsani kusuntha ma dumbbells molunjika mmwamba ndi pansi mogwirizana ndi pakati pa chifuwa chanu.

Onaninso za