I-Dumbbell ihlezi ihlezi - inqubo efanele yokwenza

Ukuze ngisho nokuthuthukiswa komzimba, kuyadingeka ukuba usebenze wonke amaqembu omzimba. I-Dumbbell ehlezi i-dumbbell iyindlela yokufinyeleleka okufinyeleleka, ehlobene nezisekelo, ukuze kuqeqeshwe kahle imisipha yamahlombe. Kunezinhlobonhlobo ezihlukahlukene zokucindezela ngezici zazo siqu lezinqubo zokubulawa.

I-Dumbbell ihlale icindezela - yimiphi imisipha esebenza?

Abagijimi abaqeqeshiwe nabaqeqeshi bacabanga ukuthi lo msebenzi oyisisekelo ungumthwalo omuhle kakhulu kuwo wonke ama-deltas amathathu. Izigxobo zangaphambili zithola umthwalo omkhulu, bese kuthi, izixhumanisi zixhunyiwe, futhi ingxenye yangemuva ilayishwa kancane. Ngaphezu kwalokho, ukuzivocavoca kwebhokisi le-dumbbell kuveza i-trapezoid, i-triceps, i-wrist flexors, emuva nesifuba.

I-Dumbbell bench press inqubo yokuhlala

Kunezici eziningana eziphathelene nokusebenza kwazo zonke izinhlobo zokuzivocavoca:

1. Umshini we-dumbbell ohlezi ebhentshini kufanele wenziwe ngaphandle kokuyeka, kokubili phansi nangaphezulu. Ngenxa yalokhu, kuzokwazi ukugxila umthwalo emisipha ye-deltoid. Ungazifihli, uqiniseke ukuthi ukuhamba kuhamba kahle.
2. Ngesikhathi usebenzisa umzimba, kubalulekile ukulawula ukuthi ama-dumbbell ashukumisele eceleni kwe-trajectory enikeziwe futhi ungahambi emaceleni.
3. Ukwenza ucingo lwezingqungquthela endaweni yokuhlala akudingeki ukuxosha isisindo esiningi kunezintsha eziningi ezenzayo. Uma usebenzisa umthwalo okweqile, ukuhamba kwawo kuvela futhi imisipha ye-deltoid ayitholi ukunakekelwa okufanele. Ngaphezu kwalokho, ingozi yokulimala iyanda. Khetha ama-dumbbell ukuze ukwazi ukwenza izinsimbi ezingu-8-12 ngezinqubo eziphelele.
4. Ukuze usebenze kahle imisipha, phinda umsebenzi owenziwa ngo-3-4 ubeka nekhefu elincane phakathi kwabo.

Isikhwama sika-Arnold sihlezi nezinyembezi

Ummeli womzimba owaziwayo, umlingisi nombusi uSchwarzenegger uye wahlakulela ukuzivocavoca kwakhe, okuyinto, ngokombono wakhe, osebenza kangcono emisipha yamahlombe. I-Dumbbell press ehlezi emahlombe yenza ngalezi zigaba:

1. Hlala ebhentshini ngemuva, okubalulekile ukunciphisa umthwalo ngemuva. Thatha amagobolondo, ugoqa izingalo zakho bese ucindezela izingxube zakho emzimbeni wakho. Izintende kufanele ziqondiswe kubo.
2. I-Exhaling, cindezela ama-dumbbells ngenhla kwekhanda lakho, futhi ngalokhu kufanele ujikeleze 180 °. Ngenxa yalokho, izintende zezindebe zokuphela zizobukeka ziqhelile.
3. Ngenkathi uxhumusha, thatha isikhundla sokuqala ngokubuyisela izikhalazo endaweni yazo yasekuqaleni.

I-French bench press nge-dumbbells

Ukusetshenziswa okwethulwa kubhekisela ekusongeni, futhi kusiza ukuthuthukisa imisipha yamahlombe kanye ne-triceps. Umshini wephephandaba laseFrance enezandla ezimbili zesimungulu ngenkathi uhlezi, landela imiyalo engezansi:

1. Njengokusebenza okudlule, kufanele uqeqeshe ebhentshini ngemuva. Ukuze kusetshenziswe, kukhonjelwa isidumbu esisodwa futhi sibanjwe ezandleni ezikhishwe ngenhla kwekhanda. Indlela yokuyigcina, bheka isibalo. Kubalulekile ukuthi izintende zibheke phezulu.
2. Ukwenza ucwaningo lwamabhentshi, kubalulekile ukugcina ihlombe eduze kwekhanda endaweni emile. Ukunciphisa, ukwehlisa indlebe ngenhloko, ukuyilandela nge-trajectory ye-semicircular kuya kwe-touch of the forearm.
3. Ukukhipha amandla, lungisa izikhali zakho, ngaleyo ndlela ubuyisele isidumbu endaweni yakhe yokuqala.

Umshini wezintambo zamabhentshi ehlezi nama-dumbbells

Lolu khetho lubhekwa njengesiyingqayizivele, futhi ngenxa yokusetshenziswa kwama-dumbbell ungakwazi ukuphoqa imisipha ukuba ihlehlise kakhulu. Cindezela i-dumbbell ngaphezulu kwekhanda lakho ngenkathi wenza amavesi alandelayo:

1. Zibeke ebhentshini ngemuva, ngokucindezela ngokucindezela emuva kwakho okuphansi. Gcina ama-dumbbells kancane ngaphezu kwamahlombe akho, ugoqa izintambo zakho. Izintende kufanele zibheke phambili.
2. Ngenkathi usondeza, yenza ucindezela, uphakamise ama-dumbbells ngenhla kwekhanda lakho, ngenkathi ugcina amahlombe akho emi. Ungalulazi ngokugcwele izandla zakho, ukuze ungashintshi umthwalo.
3. Ngemuva kwalokho, wehlisa ama-projectiles endaweni yokuqala. Ungenza amanye ama-dumbbells e-bench press ehlezi, okuwukuthi, owokuqala, bese-ke, ngakolunye uhlangothi.