Indlela eyanele ukumpompa esifubeni - ebhentshini dumbbell amanga

umzimba enhle njalo baziswa. Esikhathini sethu, abantu baqala ukuthutha kancane ngenxa intuthuko kwezobuchwepheshe. Abaningi umsebenzi ehhovisi, esihlalweni ngoba qapha ikhompyutha. Lo msebenzi kuholela isisindo okweqile, izinkinga zempilo, njll Ezweni lethu ke buthola umfutho ukunyakaza abantu abasekela i-indlela yokuphila enempilo. Futhi akukho lutho olungalungile. Kungcono ukuvumela intsha ukuya ejimini, kunokuba baphuze utshwala nezidakamizwa. Kulesi sihloko, sizokhuluma izivivinyo eziyisisekelo ezingakusiza ukuthuthukisa imisipha pectoral.

abasubathi abaningi bathanda ukwenza cindezela ebhentshini. Lokhu umsebenzi eyisisekelo, ngawo ukubamba isisindo esifubeni. Ngesikhathi kokuhlinzwa, okwamanje la mandla zisetshenziswa imisipha eminingi. Ukuze eziyikhulu amaphesenti umphumela kudinga iqoqo umzimba. Cishe bonke abaqeqeshi batusa ukwenza parallel ebhentshini dumbbell amanga. Ukuzivocavoca kwandisa amandla esiphezulu we imisipha esifubeni, udonsa omkhulu wokusiza esifubeni. Ngaphezu ukuthi zisetshenziswa amaqembu amaningana: biceps, triceps, delts phambi. Mayelana nokusebenza kahle ebhentshini dumbbell ukuqamba amanga kunabayeni ekusebenziseni nge barbell. ngokucacile ezahlukene nje. Lapho benching induku umthwalo kungenxa isisindo esikhulu. Endabeni nomphumela dumbbell kufinyelelwa nge amplitude enkulu. Kumelwe sikhumbule ukuthi lezi umzimba okufanele kwenziwe ngokucophelela. Ngakho, esifubeni se ngokugcwele saveza (ngaphandle phezulu).

Kunoma umsebenzi, inqubo efanele kubalulekile. Okokuqala, udinga unquma isisindo ukusebenza. Lokhu inani lingu ngamanye umsubathi ngamunye. Ukusebenzisa kungcono kakhulu nomlingani ngubani uzokwanelisa futhi asuse amagobolondo. Ukuphepha net aqede simo esikhungathekisayo. Ukuqamba Amanga ebhentshini, lo msubathi kumele athathe isikhundla ukuqala - eguqa okhalweni, ububanzi izinyawo ehlombe ngaphandle buckling. Lapho umlingani uhambisa dumbbell, ungaqala obonisa. Izindololwane endaweni ephansi kumele ubukeke ngokuqinile ususondele. Ukuphakamisa dumbbells up izintamo zabo kumele uthinte. Ukuzivocavoca okwesikhathi nokwenziwa ephelele iyokwenziwa ezinikezwa ezintathu noma ezine 6-8 amasethi. Iphutha Wabasaqalayo eziningi - kungcono ezisinda kakhulu lo msebenzi. Uma indlela yokugcina, uzisiza wena ukhalo noma emuva, kufanele kuncishiswe isisindo projectiles. Into engcono kakhulu ongayenza ebhentshini cindezela nge dumbbells elele eceleni kusuka emugqeni. Umthelela Cishe efanayo, futhi ibutho uzochitha kabili. Ngakho, ukubuyiselwa kuzodinga isikhathi esengeziwe. Njengoba ubona, ebhentshini dumbbell amanga -vesma umsebenzi ewusizo.

abasubathi abaningi abakwazi ukunikeza ukuma ayizindunduma esifubeni sakhe. Kulo mbuzo kuzosiza ezifanelekayo ukufuya dumbbells. Ngosizo umzimba wasebenza sendawo esihle kanye nentaba kwebele. Phakathi "Izintambo zikagesi ezisobala" yabadlali zithandwa kakhulu. Futhi lokhu akumangalisi. Ngu zokuhlanganisa umsebenzi ku ohlelweni lwakho ukuqeqeshwa, uyoba ukufezekisa Bump kanye lesifanele ukuma kwebele. Ukusebenza "Izintambo zikagesi ezisobala" aphansi. Idinga ebhentshini ovundlile. Athlete uwela, wakhonza amagobolondo, izintende kufanele sibheke nomunye. Akunakusetshenziswa musa Dabula ikhanda ebhentshini. Lokhu kakhulu zilulaza ukuphumelela umsebenzi.

Ukuze esifubeni kwaba akhishwa ziyalingana, kumele khumbula okuyingxenye layo elingenhla. Ukusebenzisa enhle kuleli cala - ithambekele ebhentshini cindezela nge dumbbells. Ngenxa amplitude enkulu motion elingenhla imisipha esifubeni kanzima sisalokhu. Lokhu kubangela ukukhula kwemisipha. Ukuzivocavoca okufanele kwenziwe ngemva benching bar. Okungukuthi, abangabantwana sokuqala umthwalo isizinda, bese ukutadishwa imisipha eqenjini elithile. Kudingeka sisebenze ebhentshini nge engela ukuthambekela 35-45 degrees. Technique efanayo cindezela dumbbells kubha ovundlile. Umehluko kuphela - kuyinto ukusebenza isisindo kancane.