Bench Press - muchini muviri

Bench wokudhinda - ndiyo huru inokosha muviri, vakanzwa ose mutambi. Kunyange beginners, uyo akauya mukamuri kokutanga, yokunzvenga oma simulators uye magora uye pakarepo kumhanyira kuita pabhenji wokudhinda. Machinery, zvingaita sezvinoshamisa Pakutanga, nyore, asi hazvina kudaro. Kune zvakasiyana zhinji uye mhando muviri. Somuenzaniso, bhenji daka yakamanikana kubata, vachida bhenji wokudhinda uye nevamwe.

Bench wokudhinda ndiyo inonyanya kufarirwa pachiitwa mukusimbisa muviri uye Weightlifting zvavo. Shamwari dzako arege kuziva here pamusoro squat, deadlift, asi kubvunza sei iwe kukohwa. Kana uchida kuvandudza mhinduro dzako pamusoro Simulator ichi, tevera zvose zano uye mitemo yakanyorwa ino. Mukuwedzera, magadzirirwo kukanganisa nzvimbo maoko ako uye mutumbi. Nyaya ino ichakurukura pfungwa huru.

Kazhinji Exercise anoshandisa izvi tsandanyama mapoka: bhokisi, mapendekete (kumberi uye neshure danda) uye triceps. Uyezve, zvikuru kusvinwa triceps zvakasimba. Izvi hazvishamisi, nokuti muviri hakusi chinhu ndiyo hwaro. Kutanga zvakarurama unyanzvi uye munoziva kupomba yakananga tsandanyama boka, unofanira kurovedza chaizvo uye vane ruzivo zvakakwana.

Zvinokanganisawo nzvimbo emaoko, uye upamhi kutaba?

Chinhu chokutanga kubata noupamhi simba pamusoro chii tsandanyama mapoka zvaachaitawo panguva yechiitwa. The rakasiyana iwe tora mubato, zvikuru achaparadzwa akatakura pecs uye biceps. A rakatetepa kutaba ndiye anokonzera kupomba triceps uye deltas. Zvakakosha kuziva kuti navanopinda kubata runoita kusimudza zvakawanda uremu pane yakatetepa.

Yakarurama yokuti maoko kuratidzwa nomufananidzo. Zvinokosha kuti honokono yako perpendicular pamutsipa yakanga panguva apo maoko ako ari soro mutoro. kutaba ichi kunokupa mudanga nzvimbo kuti achadzivirira iwe pakukuvara.

muviri nzvimbo

The muviri zvinofanira akaiswa pamusoro pabhenji kuti gora amire pamusoro pani, aingova pamusoro meso. Muchiitiko chino, muchagamuchira optimum chinzvimbo, uye zvichava nyore kuti kutamira pamutsipa kusvika kwokutanga ehurumende, uye agomudzosera pashure chiitwa. Zvaisazova zvakanaka Svinai nemizariro, pasina kukanganisa rack.

Professional vakafugama shure

Kutsauka kumashure chinhu chinokosha chaizvo chikamu pachiitwa. Asi, chokwadi ndechokuti kwakadaro nzira inowanikwa chete vanhu ruzivo vanotova munoziva kuti ndiite zvokusimbisa muviri uye kwete kuti akakuvara. Dzatsatsa chinodiwa kuti kusimudza zvakawanda uremu panguva yechiitwa pabhenji. Equipment iwayo kunzwisisa. Unofanira Achabvambura pabhenji muviri wako, uye chete kubata magaro ake. Huru basa weveta makumbo uye pamafudzi mashizha.

Kutsauka kuchaitawo vakwanise kushandisa mamwe mapoka tsandanyama, akadai yakaderera zamu danda (ndiye simba).

How kutama pamutsipa

Tora pamutsipa mumaoko ake, uye tikarega kuitira kuti anobata pasi pectoral tsandanyama, vakakomba nzvimbo yacho zuva plexus. vachida bhenji wokudhinda Panewo. Chidobi siyanei, maererano nako pumped nevamwe mapoka tsandanyama. Zvakakosha kuziva kuti haugoni kudzikisa pakapuranga pedyo pamutsipa, zvimwe pane njodzi yokukuvadzwa.

chengetedzo

Zvinokosha kuti iwe une shamwari insured panguva yechiitwa pabhenji. Nzira iri nyore zvikuru, asi unofanira kurapa kwakakanganisa. Enough kuuya shure, tora mutsipa zvakaoma, vachigadzira yacho emberi. Pashure paizvozvo, kuishandisa uye achifambirana pamwe nayo. Umo nyaya I kubata muzariro akariisa rack.