Dumbbell akagara akagara-nzira yakarurama yekuita

Nokuda kwekufambira mberi kwemuviri, zvakakosha kuti uite maitiro ose emasumbu. Dumbbell akagara dumbbell ibasa rinosvikika, rinowirirana nezvinokosha, kuti rive neruzivo rwekudzidzira kwemisungo yemapfudzi. Kune mhando dzakasiyana-siyana dzemakambani ane maitiro avo chaiwo emhando yekuita.

Dumbbell akagara achinyorwa - ndezvipi masumbu anoshanda?

Nyanzvi dzezvemakambani uye vadzidzisi vanofunga nezvekuita basa iri rinotakura mutoro wakaisvonaka wezvikamu zvitatu zve deltas. Miti yakatarisana inogamuchira mutoro mukuru, uye ipapo, miviri yacho yakabatana, uye chikamu chemukati chinotakurwa zvishoma. Mukuwedzera, dumbbell bench rekunyora mabhizimisi rinokura trapezoid, triceps, wrist flexors, kumashure nebhokisi.

Dumbbell bench press set technique

Pane zvinhu zvakasiyana-siyana zvine chokuita nekushanda kwemarudzi ose ezvidzidzo:

1. Dumbbell press yakagara pabhendi inofanira kuitwa pasina kumira, zvose pasi nepamusoro. Pamusana peizvi, zvichave zvichikwanisika kuisa pfungwa pamutoro wezvinyorwa zve deltoid. Usazununguka, uchiva nechokwadi chokuti kufamba kwakanaka.
2. Paunenge uchidzidzira, zvakakosha kudzora kuti dumbbells inofamba pamwe chete neropa rakapiwa uye haufaniri kutamira kumativi.
3. Kuita mutsara wezvipfeko muhugaro hwekugara haufaniri kudzinga kuwanda kwakakura kudarika vazhinji vemabibi vanoita. Paunenge uchishandisa mutoro wakawandisa, kushandiswa kwaro kunowanikwa uye maronda e-deltoid haagamuchiri zvakakodzera. Mukuwedzera, njodzi yekukuvara inowedzera. Sarudza dumbbells kuitira kuti iwe unogona kuita 8-12 reps neyo nzira yakakwana.
4. Kuti ubudise mishonga zvakanaka, dzokorora basa iri muna 3-4 rinogadzikana nehombodo shoma pakati pavo.

Arnold wrist akagara ane dumbbells

Imwe nyanzvi inozivikanwa, mutambi uye gavhuna Schwarzenegger akagadzira basa rake, iro, mumaonero ake, rinoshanda zvakanakisisa pamisungo yemapfudzi. Dumbbell press yakagara pamapfudzi kuita pamatanho aya:

1. Gara pabhenchi nechekunze, izvo zvakakosha kuderedza mutoro kumashure. Tora mahombekombe, kupfugama maoko ako uye kumanikidzira zvikwereti zvako kurwisa muviri wako. Zvichindwe zvinofanira kuendeswa kune ivo pachavo.
2. Kuchema, tsvina dumbbells kumusoro kwepamusoro wako, uye panguva iyi iwe unofanirwa kuchinja 180 °. Somugumisiro, mahwendefa emagumo ekupedzisira anotarisa kure navo.
3. Paunenge uchitaura, tora nzvimbo yekutanga kuburikidza kudzorera dumbbells panzvimbo yavo yepakutanga.

French bench press ne dumbbells

Izvo zvinoratidzwa zvinoreva kuvhara, uye kunobatsira kukudziridza misuru yemapfudzi uye triceps. French bench press nemaoko maviri echinyunyuta paanogara, tevera mirayiridzo iri pasi apa:

1. Sezvakaita mubasa rekare, iwe unofanira kudzidzira pabhenchi nekumusoro. Pamusana pekuita basa, rimwe dumbbell rinotorwa uye rinobatwa pamaoko akatambanudzirwa pamusoro pemusoro. Kuti uchengete sei, ona chimiro. Zvakakosha kuti matende acho anotarisana kumusoro.
2. Kuita bhenekiti yekunyora dumbbells, zvakakosha kuchengeta fudzi pedyo nechepamusoro munzvimbo inenge yakamira. Inhaling, kuderedza dumbbell nemusoro, kuitsvaga pamwe chete nechimiro chechimiro chechimiro kusvika kumusana wepamberi.
3. Uchitsvaira, ruramisa maoko ako, nokudaro udzorere dumbbell kuenda panzvimbo yayo yepakutanga.

Bhenyhini bhendi rekudhinda iri kugara nemabhomba

Iyi sarudzo inofungidzirwa seyakasikwa, uye nekuda kwekushandiswa kwezvinyunyuta iwe unogona kumanikidza mishonga kuti iwedzere. Dhinda dumbbell pamusoro pemusoro wako uchiita zvinyorwa zvinotevera:

1. Zviise iwe pabhenchi nekunze, zvakasimba kuomesa pasi yako kumashure. Chengetedza dumbbells zvishoma pamapfudzi ako, kupfugama zvikanda zvako. Zvichindwe zvinofanira kutarisa mberi.
2. Paunenge uchifambisa, ita chidimbu, usimudze dumbbells pamusoro pemusoro wako, uchichengetedza mapepa ako. Usanyatsogadzirisa maoko ako, kuitira kuti urege kutamisa mutoro.
3. Mushure meizvozvo, chengetedza projectiles kusvika panzvimbo yekutanga. Iwe unogona kuita rimwe bhenji re press press dumbbells rakagara, iro ndiro, rokutanga, uye ipapo, rumwe rutivi.