Njira yabwino kutulutsa torso - benchi dumbbell atagona

Wokongola thupi amakhala bwino kwambiri. Masiku ano, anthu n'kuyamba zochepa chifukwa patsogolo sayansi. Ambiri ntchito mu ofesi, atakhala pa mpando kwa polojekiti kompyuta. Chochitachi zimabweretsa kulemera owonjezera, matenda, etc. Mu dziko lathu ndi ikupita patsogolo gulu la anthu amene amaphunzitsa kuti moyo wathanzi. Ndipo palibe cholakwika. Bwino kulola achinyamata masewero olimbitsa thupi, osati kumwa mowa ndi mankhwala. M'nkhaniyi, ife kukambirana Zochita zikuluzikulu zomwe zikhoza kugwiritsidwa ntchito popanga pectoral minofu.

othamanga ambiri amakonda kuchita benchi atolankhani. Izi masewera olimbitsa thupi kusekondale, imene kugwira kulemera kwa torso ndi. Pa ntchito, mzati zosungidwazo zimagwiritsidwa ntchito minofu ambiri. Pakuti zotsatira kwathunthu amafuna akonzedwa zokambirana. Pafupifupi aphunzitsi onse amalangiza kuchita kufanana benchi dumbbell kunama. Chitani kumawonjezera mphamvu pazipita minofu pachifuwa amkoka kwambiri mpumulo torso. Kuwonjezera pamenepo zosungidwazo zimagwiritsidwa ntchito magulu angapo: kukongola, triceps, delts kutsogolo. Pa mphamvu ya benchi dumbbell kunama si wolephera yonseyi ndi barbell a. Monga osiyana kulunjika. Pamene benching ndodo katundu ndi chifukwa kulemera lalikulu. Pankhani ya tingati ndi dumbbell zimatheka ndi matalikidwe lalikulu. Tiyenera kukumbukira kuti Zochita izi zichitike comprehensively. Choncho, torso wa kwathunthu zinayenda (kupatula pamwamba).

N'zachidziwikire aliyense, njira yoyenera n'kofunika. Choyamba, muyenera kusankha kulemera ndi ntchito. Khalidwe limeneli ndi munthu aliyense wothamanga. N'zachidziwikire bwino ndi okondedwa amene adzakupatsani ndi kuchotsa zipolopolo lapansi. Safety ukonde kumatha zinthu zoopsa. Kugonera benchi ya wothamanga ayenera kutenga malo kuyambira - kupinda pa m'chiuno, mapazi phewa m'lifupi popanda buckling. Pamene naye amagonjera ndi dumbbell, mukhoza kuyamba wokhulupirira. Elbows pa mfundo wotsikitsitsa Chioneke mosamalitsa pa dzanja. Kukweza dumbbells mpaka makosi awo ayenera kugwira. Thupi ndi kuloŵerera wathunthu kuti zichitidwe mu kubwereza atatu kapena anai amene adzabweretse 6-8. Kulakwitsa oyamba ambiri - ndi kulemera kwambiri ntchitoyo. Ngati njira yamasika, inu kuthandiza nokha mafupa a chiuno kapena kumbuyo, ayenera kuchepetsa kulemera kwa projectiles lapansi. Chinthu chabwino kuchita benchi atolankhani ndi dumbbells atagona mosiyana kapamwamba. Zotsatira ndi pafupi zofanana, ndipo mphamvu tikatha kuwirikiza kawiri. Chotero, kubwezeretsa Pakufunika nthawi zina. Monga mukuonera, benchi dumbbell atagona -vesma zolimbitsa zothandiza.

othamanga ambiri sangapereke mawonekedwe otukukira kunja torso wanu. Mu funso limeneli kudzakuthandizani kuswana kwa dumbbells. Mothandizidwa zokambirana ntchito zimachititsa chilumbachi zabwino ndi mizere ya bere. Pakati pa "Kulumikizana" mwa akatswiri chotchuka kwambiri. Ndipo zimenezi si zodabwitsa. Ndi pophatikiza zolimbitsa mu pulogalamu wanu maphunziro, inu kukwaniritsa kwa kugundana ndi lolondola mawonekedwe a bere. Magwiridwe a "Kulumikizana" pulayimale. Zimafunika yopingasa benchi. Wothamanga akugwa, anatumikira zipolopolo, kanjedza ndi kuyang'ana pa wina ndi mzake. Palibe musati Vulani mutu pa benchi. Izi kwambiri amanyoza mphamvu zochita.

M'chifuwa anali amawapopa symmetrical, muyenera kukumbukira mbali chapamwamba. Ntchito yabwino Pankhaniyi - umafuna benchi atolankhani ndi dumbbells. Chifukwa matalikidwe lalikulu zoyenda wa chapamwamba minofu pachifuwa kwambiri anatambasula. Izi zimapangitsa kukula minofu. Chitani ayenera kuchitika pambuyo benching kapamwamba. Ndiko kuti, woyamba ndi katundu m'munsi, ndiyeno phunziro mwatsatanetsatane makamaka minofu gulu. Tiyenera ntchito benchi ndi maganizo mopendekeka ndi madigiri 35-45. Njira zofanana atolankhani a dumbbells pa bala yopingasa. Kusiyana kokha - ndi kugwira ntchito ndi kulemera zochepa.