Multifunctional olimba zida weightlifting benchi atolankhani pachithandara yogulitsa
Multifunctional olimba zida weightlifting benchi atolankhani pachithandara yogulitsa
Kwa mabedi wamba okweza zolemera pamsika, m'lifupi mwa makina osindikizira a benchi sasinthika, osasinthika, komanso okhazikika, mwina 77CM kapena 105CM.
Bedi lathu lanzeru lomwe lakonzedwa kumene, lokhala ndi chosindikizira cha bench chosinthika [77--105CM], ndiloyenera magulu onse olimbitsa thupi.
Chifukwa chiyani musankhe bedi lolemera la telescopic:
M'lifupi ukhoza kusinthidwa, osati kusinthidwa malinga ndi chiwerengero cha munthu, kukula kwa danga, komanso zizolowezi zomwe munthu amagwiritsa ntchito komanso kusintha kwapadera kwa masewera olimbitsa thupi, kugwira kwakukulu ndiko kulimbikitsa mbali yakunja ya pectoralis yaikulu, kugwedeza kopapatiza kumapangitsa muyeso wamkati. wa minofu ya pectoral, ndi kukankhira kwa lathyathyathya ndiko kuchita masewera olimbitsa thupi pakati pa chifuwa, kotero Chiŵerengero cha mtengo-ntchito ndipamwamba kwambiri.
Zambiri Zamalonda
Zolemba zazing'ono, zosinthika m'lifupi komanso zopindika.Kutalika kumatha kusinthidwa m'malo 6.
A zosiyanasiyana m'lifupi chosinthika, oyenera zosiyanasiyana zosowa za anthu.
Squat ndi bench press.Kutalika kwa barbell bench press bracket kungasinthidwe mu magiya asanu, ndipo kutalika kwa bulaketi ya squat yaulere kungasinthidwe mu magiya asanu ndi limodzi.
Mapangidwe a chimango ndi okhazikika komanso otetezeka mwasayansi ndipo ali ndi mphamvu zambiri.
Kusintha kwa zida zingapo, magawo osiyanasiyana a maphunziro.
Umboni wokweza zachilengedwe
Chitetezo cha chilengedwe, kukana kuvala, kukhazikika, kuthamanga, ndi chitetezo chapansi ndi khalidwe lomwe takhala tikutsatira nthawi zonse!
Sinthani mbale zotetezera zachilengedwe, Zotsika mtengo komanso zowona, Zodzaza ndi chitsulo chosakaniza cha simenti ya ufa, Kuteteza zachilengedwe pansi kosagwira ntchito.
Nati yachitetezo chazitsulo ziwiri, zitsulo zonse ndizotetezeka komanso zolimba, bolt ya butterfly ndiyosavuta kugwiritsa ntchito, yosasunthika, yokhazikika komanso yotsutsa kumasula.
Njira zolimbitsa thupi zodziwika:
Kukoka kumbuyo kuchokera pamalo apamwamba:Sungani chifuwa chanu, mimba ndi chiuno mmwamba, manja otambasuka kuposa mapewa anu, gwirani lever kutsogolo ndi manja anu ndikukoka manja anu kutsogolo kwa khosi lanu, pamene mukutulutsa mpweya, gwirani mokhazikika kwa masekondi a 2.Gwiritsani ntchito kwambiri pectoralis yaikulu, minofu ya mkono, ndi minofu yakumbuyo.
Kukhala pansi:Kukhala pa benchi ya dumbbell, tsitsani kapamwamba kuchokera pamwamba pa mutu mpaka pachifuwa chanu, kenako bwererani ku njira yomweyo ndikubwereza masewero olimbitsa thupi.Gwiritsani ntchito latissimus dorsi, teres major, ndi zina zotero.
Kick Pampando:Khalani pa thabwa lapamwamba ndi miyendo yanu yotambasulira kutsogolo.Kuchita masewera olimbitsa thupi kwambiri.
Mpiringidzo Wakukhala:Khalani pa thabwa lapamwamba, gwirani bar ndi manja onse awiri, ndikusunthira mmwamba ndi pansi.Kuchita masewera olimbitsa thupi kwambiri.
Barbell bench Press:Gona chagada chagada pa bolodi, gwira bala ndi manja onse awiri, ndikusunthira mmwamba ndi pansi.Kuchita masewera olimbitsa thupi kwambiri, minofu yam'mimba, biceps.
Kukhala pamwamba:Gona pansi chagada pa thabwa ndipo gwiritsani ntchito abs yanu kukoka thupi lanu.Makamaka masewera a pamimba.
Barbell Front Neck Press:Imani ndi mapazi onse mwachibadwa, mutagwira kapamwamba kopingasa ndi manja onse awiri, kugwirako kumakhala kokulirapo pang'ono kuposa mapewa.Kwezani barbell kumapewa anu, manja anu mmwamba, ndi kukankhira barbell kumaso mpaka manja anu ali molunjika pamwamba pa mutu wanu.Makamaka masewera a kutsogolo kwa deltoid.
Kukweza Miyendo Yowongoka:Gona m'mimba mwako pamtsempha wa mwendo kuti kumbuyo kwa bondo lanu kukhale pansi pa gudumu, pamwamba pa kayendetsedwe kake, finyani ma biceps anu mwamphamvu, kenako pang'onopang'ono mubwerere ku malo oyamba.Kuchita masewera olimbitsa thupi kwambiri ndi biceps femoris.
Kukula kwa Mabere a Flying Bird:Sungani chifuwa chanu, mimba ndi chiuno mmwamba, manja otambasuka kuposa mapewa, gwirani manja anu patsogolo, tsitsani manja anu ndikugwetsa kutsogolo kwa khosi lanu, tulutsani mpweya nthawi yomweyo, gwirani mokhazikika kwa masekondi a 2.Gwiritsani ntchito kwambiri pectoralis yaikulu, minofu ya mkono, ndi minofu yakumbuyo.
