Dumbbell bhenji wokudhinda: a hubudirire kudzidza tsandanyama

Pari, kuti tirambe zvakanaka mumuviri chimiro uye kuchengetedza utano hwakanaka yazova nevakawanda mutambo akadai mukusimbisa muviri. Kunoitawo kuti utange zvose tsandanyama maererano, kwete kushandisa munhu muviri, sezvo zvinowanzoitika Somuenzaniso, apo basketball kana kukanda tsanga. Uye inonyanya kufarirwa mukusimbisa muviri vaiona bhenji dumbbell kana barbell akasiyana zvinzvimbo.

Kune vazhinji mhando nemichina. Vanogona kuitwa akarara pasi, akamira, agere akarurama kana akatsenhama pamusoro deva pabhenji. Mumwe nomumwe kurovedza izvi ane mutoro kune mumwe boka tsandanyama uye zvakanaka kuti muviri wose.

Kusiyana pematanda, bhenji dumbbell vaiona nzira aibudirira zvikuru kudzidzisa, kubva muchiitiko ichi maoko anoshanda chete kurema tisingatungamirirwi mumwe. Izvi zvinobvumira kuti kushanda mativi nani dzavo nepakati kukura, nepo asymmetry anogona kuitika kana nokusimudza barbells.

Press pamusoro dumbbells nhema

Press pakati dumbbells nhema hwapedyo Anterior musoro deltoid tsandanyama, pakati zvikamu pectoral tsandanyama uye triceps brachii (triceps). basa Minor zvinoitwa okumusoro chikamu pectoral tsandanyama. Chiitwa ichi ndechimwe inokosha mukusimbisa muviri.

Bench wokudhinda kushandisa dumbbells hwakanaka anoita zvose tsandanyama muzvirongwa izvi. Uyezve, mumwe rutivi muviri wakaparadzana dumbbells anogona kudzikiswa pazasi pechipfuva pamwero, nokuti iyi hapana limiter sezvo tsvimbo mutsipa.

Exercises anobatsira nani kushanda kunze kwete chete chipfuva triceps asi sezvazvakaita Runtime, unogona kushandura nzvimbo maoko. Somuenzaniso, kana pasi pomuchindwe rakatarisana mumwe, panguva kufamba kwavo kunogona zvayaitenderera paguyo madhigirii 90 kuitira kuti twumapuranga pfungwa vakanga rinodzoserwa akananga toe.

Bench wokudhinda mumwe deva pabhenji

Press pamusoro dumbbells avete imwe deva pabhenji hwapedyo Anterior uye pakati deltoid musoro, nechepakati uye yokumusoro chipfuva tsandanyama uye triceps. Kuuraya zvakafanira kugadzirisa pabhenji pa necheparutivi pamusoro 50-80 madhigirii pasi.

The angled kuti zvinodiwa anosarudzwa nenzira yakadaro kuti vakashanda kuburikidza chikamu kuti muviri chinoda pfungwa. The pedyo chinjikira nzvimbo ndiye mutambi, shoma basa rokumusoro pecs uye deltoids unosvikirwa danda.

Just sokune mumwe bhenji venhau, unogona siyana kufamba kwako nokuchinja nzvimbo maoko. Uyezve, kana maoko pamafudzi upamhi oga, kupfuura avhareji kushanda pachipfuva netsandanyama. Uye kana ari kukwira nzvimbo kuderedza pamwechete, ipapo mutoro vachawira pasi mukati.

bhenji yakamira

Dumbbell bhenji wokudhinda amire kushanda haana kumbosiyana kubva pabhenji wokudhinda pamwe dumbbells agere ari zvizere dzakarurama chinzvimbo. Chinhu chinonyanya kukosha pachiitwa ichi - muviri vanofanira kuramba zvachose vachiri, apo iri kumhanya chete kushanda nemaoko. Assisted pokugara pacharo haufaniri kuva zvikonzero zvikuru zviviri: kudzidziswa kwepasi akarasika, uye pasi nomuzongoza makavigwa mutoro ngozi.

Bench yakamira inotakura akawanda mutoro pamusoro triceps, rokumusoro chikamu pectoral tsandanyama uye avhareji danda deltoid. Uyezve, yechipiri migumisiro pasi trapezoid. Sezvo mamwe marudzi michina, unogona kushanda kubva dumbbells mapoka tsandanyama akasiyana nokuchinja nzvimbo maoko uye daro pakati pavo pamusoro. The pedyo maoko mumwe, kunokonzera hwehutachiwana triceps.

Pasinei nokuti dumbbell pabhenji chisviniro anobudirira muviri, hatifaniri kukanganwa pamusoro pamatanda. Nekuti dumbbells usarega kufamba dilution maoko imwe nehafu kana kunyange maviri pamafudzi upamhi. Panguva iyoyowo, uchishandisa upamhi kubata tsvimbo inogona hwakawedzera, mauri mukuru mutoro rinoitwa pasi chipfuva kana deltoid tsandanyama uye triceps ari kushanda kuti muduku pamwero.

Kana uchida kuwedzera Vhoriyamu tsandanyama, yakanakisisa kuitwa imwe nzira, kubvira 4 kusvika 8 reps. Nokuti pakati nepakati kukura uchishandisa 8-12 repetitions. Uye kana aripo mavhoriyamu kuita zvakawanda kuzorodzwa kunofanira kushandiswa zvinenge 15-18 repetitions. Panguva iyoyowo, yeuka kuti zvachose nguva pachiitwa anofanira kutora 40 kusvika 65 seconds.