Tcherani motsutsana ndi Benchi Yanyumba: Zabwino Kwambiri Pachifuwa Chanu?

Zamkati

• Sungani makina osindikizira
• Onetsani kusindikiza pachifuwa, pang'onopang'ono
• Makina osindikizira a benchi
• Lathyathyathya benchi pachifuwa atolankhani, sitepe ndi sitepe
• Kuteteza

Sungani motsutsana

Kaya mukusambira, kukankha ngolo yogulitsa, kapena kuponya mpira, kukhala ndi minofu yolimba pachifuwa ndikofunikira pazochitika za tsiku ndi tsiku.

Ndikofunika kwambiri kuti muphunzitse minofu yanu pachifuwa monga momwe mungapangire gulu lina lililonse la minofu. Chimodzi mwazinthu zodziwika bwino komanso zothandiza pakugwiritsa ntchito minofu yanu pachifuwa ndizosindikiza pachifuwa. Koma ndi atolankhani ati pachifuwa omwe ndi othandiza kwambiri: kutchera kapena makina osindikizira pachifuwa?

Palibe yankho lolondola kapena lolakwika. Ndi nkhani yokonda, zolinga zanu zokha, ndi zomwe mukuyesera kukwaniritsa. Kuti mukulitse zotsatira zanu, chitani mitundu yonse iwiri ya makina osindikizira pachifuwa, chifukwa onse amagwira ntchito pafupifupi minofu yonse koma amagunda minofu m'njira zosiyanasiyana.

Tiyeni tiwone chilichonse mwanjira izi.

Gome ili m'munsi likuwonetsa kuti makina osindikizira a benchi komanso makina osindikizira pachifuwa amakhala ndi minofu yambiri pachifuwa.

Sungani makina osindikizira

Minofu yayikulu ya pectoralis imakhala ndi mutu wa clavicular ndi sternocostal (kumtunda ndi kumunsi kwa pec).

Cholinga cha makina osunthira ndikuwunika zambiri pantchito zapamwamba. Phindu lalikulu pakupanga makina osunthira ndikupanga gawo lapamwamba la minofu ya pectoral.

Benchi ikakhazikika (15 mpaka 30 madigiri), mumathandizira mapewa anu chifukwa amafanana ndi atolankhani. Komanso, chifukwa cha benchi, zochitikazi sizikuchepetsa nkhawa pamakina anu ozungulira, omwe ndi malo wamba ovulala mukamagwiritsa ntchito benchi.

Komabe, pali zovuta zina popanga makina osindikizira pachifuwa. Chifukwa choti makina osindikizira pachifuwa amaika nkhawa kwambiri pec yanu, imakulitsa gululi, pomwe benchi lathyathyathya limakonda kukulira pec yonse.

Mukugwiritsanso ntchito mwakhama ma deltoid anu (mapewa) pakona ili, chifukwa chake simukufuna kuti muthane nawo ma deltoids tsiku lotsatira. Simukufuna kupititsa patsogolo minofu yanu, zomwe zingachitike ngati mungaphunzitse gulu lomwelo la masiku awiri motsatizana. Kugwiritsa ntchito kwambiri minofu iliyonse kumatha kuvulaza.

Onetsani kusindikiza pachifuwa, pang'onopang'ono

1. Bwererani pabenchi yoyenda. Onetsetsani kuti benchi yasinthidwa kukhala pakati pa 15 ndi 30 madigiri pamtunda. Chilichonse chodutsa kuposa madigiri a 30 chimagwira ntchito zapambuyo pake (mapewa). Mgwirizano wanu uyenera kukhala pomwe zigongono zanu zimapanga mawonekedwe a 90-degree.
2. Pogwiritsa ntchito zokulira paphewa, pezani zala zanu mozungulira bar ndi manja anu akuyang'ana kutali nanu. Kwezani kapamwamba kuchokera pachomenyerapo ndikuchigwira molunjika ndi manja anu mutatsekedwa.
3. Mukamapuma, bwerani pang'onopang'ono mpaka bala ili kutali ndi chifuwa chanu. Mukufuna kuti bala likhale logwirizana ndi chifuwa chanu chapamwamba nthawi yonseyi. Manja anu ayenera kukhala pamakona a madigiri 45 ndikukhala mbali zanu.
4. Gwirani malowa powerengera kamodzi pansi pa gululi ndipo, ndikutulutsa kamodzi kwakukulu, kanikizani bala kumbuyo komwe mumayambira. Tsekani mikono yanu, gwirani, ndikutsika pang'onopang'ono.
5. Bwerezani maulendo 12 kenako ndikubwezeretsani bar.
6. Malizitsani seti isanu, ndikuwonjezera kulemera paketi iliyonse.

Makina osindikizira a benchi

Monga tanenera, pectoralis wamkulu amakhala ndi pec wapamwamba komanso wotsika. Mukhazikika pabench, mitu yonse iwiri imapanikizika mofanana, zomwe zimapangitsa kuti ntchitoyi ikhale yopambana pakukula kwa pec.

Makina osindikizira a benchi ndimayendedwe achilengedwe kwambiri, poyerekeza ndi zochitika zanu za tsiku ndi tsiku. Komabe, monga makina osindikizira pachifuwa, pali zovuta zina.

Dorian Yates, wogwira ntchito zomanga thupi, anati: "Sindikuphatikizanso kuyika benchi mosasunthika m'ndondomeko yanga ya pec chifukwa ndikuganiza kuti imagogomezera kwambiri zakutsogolo kwambiri kuti zikhale zolimbitsa thupi zomangira chifuwa. Komanso, mawonekedwe osindikizira a benchi amaika ma pec pangozi. Kuvulala kwamapewa ambiri ndi kuvulala kopitilira muyeso kumatha kuyambitsidwa chifukwa chokhala benching. Mitengo yambiri yomangika pomanga thupi yachitika chifukwa cha makina osindikizira olemera a benchi. ”

Monga wophunzitsa ndekha, ndimawona kuvulala kwamapewa pakati pa amuna ngati ovulala kwambiri. Zolakwitsa wamba ndi izi:

• wopanda wina wowawona bwino
• wopanda thandizo kuti abwezeretse bala
• kugwira mosagwirizana
• kukhala ndi mbali yowoneka bwino yonyamula zolemetsa zambiri, kutanthauza kuti mwina anali opendekeka

Monga mtundu wina uliwonse wa atolankhani, mukufunikiradi kutentha pachifuwa ndi mapewa anu moyenera pogwiritsa ntchito magulu olimbana ndi kutambasula. Ndi benching lathyathyathya, muyenera kuwonetsetsa kuti mukuyenda bwino paphewa ndikukhazikika kuti muchepetse kuvulala.

Ngati simukupeza bwino konse panthawi yochita masewera olimbitsa thupi, muyenera kuganizira zolimbitsa thupi kapena kugwiritsira ntchito ma dumbbells m'malo mwake.

Pamapeto pake, ndi nkhani yokonda komanso zolinga zanu. Makina osindikizira a benchi amachita ntchito yabwino yopanga ma pecins anu.

Ophunzitsa ambiri amavomereza kuti makina osindikizira amakhala otetezeka pamatumba anu, mapewa anu, ndi makapu anu ozungulira. Ndi zolimbitsa thupi zambiri zolimbitsa chifuwa chanu, makina osindikizira pachifuwa okhala ndi benchi atha kukhala othandiza.

Nawa malangizowo onetsetsani kuti mukuchita zolimbitsa thupi zilizonse moyenera.

Lathyathyathya benchi pachifuwa atolankhani, sitepe ndi sitepe

1. Gonani pa benchi lathyathyathya kuti khosi ndi mutu wanu zithandizidwe. Mawondo anu ayenera kukhala pamtunda wa madigiri 90 ndi mapazi anu pansi. Ngati msana wanu utuluka pa benchi, mungaganizire zoyika mapazi anu pabenchi m'malo moyang'ana pansi. Ikani nokha pansi pa bala kuti bala likugwirizana ndi chifuwa chanu. Ikani manja anu wokulirapo pang'ono kuposa mapewa anu, ndi magongono anu osinthasintha mozungulira madigiri 90. Gwirani kapamwamba, mitengo ya kanjedza ikuyang'ana patali ndi inu, ndi zala zanu mutakulungidwa.
2. Tulutsani, finyani mtima wanu, ndikukankhira barbell pamtunda ndikukwera padenga pogwiritsa ntchito minofu yanu. Wongolerani mikono yanu pamalo pangano, ndikufinya pachifuwa.
3. Lembani ndi kubweretsa barbell pang'onopang'ono pachifuwa chanu, kachiwiri pafupi ndi inchi imodzi. Iyenera kukutengerani kawiri kuti mubweretse barbell pansi momwe imakhudzidwira.
4. Pitirizani kubwerera kumalo anu oyamba pogwiritsa ntchito minofu yanu. Bwerezani kambirimbiri ndikuwonjezera kulemera kwanu.
5. Chitani seti zisanu.

Kuteteza

Ngati mukugwiritsa ntchito ma dumbbells, ndikofunikira kuti musataye mabowo kumbali yanu mukamaliza kuwagwiritsa ntchito. Izi ndizowopsa ku khafu yanu ya rotator komanso kwa anthu okuzungulirani.

Ngati mulibe cholembera kuti muchotse zolemetsazo, pumulirani ma dumbbells pachifuwa panu ndikupanga crunch kuti mudzikwezeke pamalo okhala. Kenako tsitsani zonyoza m'matumba mwanu kenako pansi.

Ngati mwatsopano pa ntchitoyi, chonde gwiritsani ntchito spotter. Ngati palibe malo omwe alipo, samalani ndi kuchuluka kwa kulemera kwanu komwe mumagwiritsa ntchito.

Ntchitoyi idapangidwa ndi Kat Miller, CPT. Iye wakhala akudziwika mu Daily Post, ndi wolemba yekha payekha, ndipo ali ndi Fitness ndi Kat. Pakalipano amaphunzitsa ku Upper East Side Brownings Fitness Studio ya Manhattan, ndiwophunzitsa payekha ku New York Health and Racquet Club mkatikati mwa mzinda wa Manhattan, ndipo amaphunzitsa nsapato.