Ezinye izindlela ezi-12 zeBench Press zokwakha Usayizi namandla

-Delile

• Izinto okufanele uzicabangele
• Ukucindezela kwesifuba se-Dumbbell
• Ungakwenza kanjani
• Ukujima
• Ungakwenza kanjani
• Hlanganisa ukucindezela kwe-dumbbell
• Ungakwenza kanjani
• Nciphisa ukucindezela kwe-dumbbell
• Ungakwenza kanjani
• Ukundiza kwe-Dumbbell
• Ungakwenza kanjani
• Ukucwilisa ibhentshi
• Ungakwenza kanjani
• Umshini wokucindezela phansi
• Ungakwenza kanjani
• Ikhebula lesibambo esimile cindezela
• Ungakwenza kanjani
• I-Dumbbell pullover
• Ungakwenza kanjani
• I-Offset pushups
• Ungakwenza kanjani
• Ikhebula crossover
• Ungakwenza kanjani
• Umshini wokucindezela esifubeni
• Ungakwenza kanjani
• Okubalulekile

Umshini wokucindezela ibhentshi ungenye yezindlela zokuzivocavoca ezaziwa kakhulu zokuthuthukisa isifuba sokubulala - ibhentshi kungenzeka ukuthi lingezinye zezinto ezithandwa kakhulu ejimini yakho.

Akunasidingo sokukhathazeka! Uma kungabonakali ukuthi ufika ebhentshini, noma uma ungenakho ukufinyelela ku-barbell kanye namapuleti, kunokuningi okunye ukuzivocavoca ukuzama okuzohlinzeka ngezinzuzo eziningi ezifanayo.

Ngezansi, sikhethe ezinye izindlela zokucindezela ibhentshi eziyi-12 ukwakha imisipha yakho ye-pectoral.

Khetha ezimbili noma ezintathu zalezi zinyathelo ezilandelayo ukuze uzihlanganise nokuzivocavoca kwakho kabili ngesonto futhi ubuke ukuthi umzimba ophezulu ukhula.

Izinto okufanele uzicabangele

Ngokuvivinya umzimba ngakunye, uzofuna ukuqedela amaqoqo ama-3 we-12 reps.

Lokhu kufanele kube yinselele ngokwanele ukuthi ungagcwalisa i-rep yokugcina ngefomu elihle, kepha awukwazanga ukuqedela enye.

Qiniseka ukuthi ungeza isisindo ukuze uzinselele ngokungaguquguquki - lokhu kubizwa ngokuthi ukulayishwa okuqhubekayo.

Ukucindezela kwesifuba se-Dumbbell

Ama-dumbbells angaba lula ukuthola - nokusingatha - kune-barbell, ikakhulukazi kwabaqalayo.

Elinye ibhonasi: Isicindezeli sesifuba se-dumbbell sikhomba imisipha efanayo nokucindezela kwebhentshi: ama-pectorals, i-deltoid yangaphakathi, ne-triceps.

Ungakwenza kanjani

1. Lala ngomhlane ebhentshini kanye ne-dumbbell esandleni ngasinye, uphumule ezingeni lesifuba.
2. Bhekana nezandla zakho ngasezinyaweni zakho, bese uqinisekisa ukuthi izinyawo zakho ziyisicaba phansi.
3. Qala ukwelula izingalo zakho bese uphonsa ama-dumbbells phezulu esifubeni sakho. Izingalo zakho kufanele zibe ngqo phezu kwamahlombe akho phezulu.
4. Lapho izingalo zakho seziqondile, misa isikhashana bese ukhulula izinsimbi zibuyele ezingeni lehlombe.
5. Uzobona ukunyuka kokunyuka okunyakazayo ngama-dumbbell kunokuba ne-barbell. Phindisela emuva futhi.

Gcwalisa amasethi ama-3 we-12 reps.

Ukujima

Njengoba ingadingi mishini, i-pushup ingenziwa noma yikuphi.

Kodwa ungakuvumeli lokho kukukhohlise - kusakhomba isifuba sakho ngendlela enkulu, kanye neminye imisipha eminingi kuwo wonke umzimba.

Uma i-pushup ejwayelekile iyinselele kakhulu, qala ngamadolo akho.

Ungakwenza kanjani

1. Thatha indawo ephezulu yepulangwe ngezandla zakho zibanzi kancane kunamahlombe akho.
2. Ikhanda lakho kufanele limiswe kahle ukuze ubheke phambili nje, futhi umzimba wakho kufanele wakhe umugqa oqondile kusuka ekhanda kuye ozwaneni.
3. Qala ukugoba izindololwane zakho, okufanele zibe ku-angle engu-45 degree, bese wehla phansi kuze kube yilapho isifuba sakho sithinta phansi.
4. Phusha emuva ukuze uqale.

Hlela amasethi ama-3 we-12 reps. Uma uqala ukuguqa ngamadolo, phokophela isethi yama-reps angama-20. Uma lokhu sekulula, yiza ezinyaweni zakho.

Hlanganisa ukucindezela kwe-dumbbell

Ukuhluka kumshini wokucindezela isifuba se-dumbbell, umshini we-incline dumbbell ukhomba ingxenye ephezulu yomsipha wamahlombe namahlombe ngaphezu komshini ojwayelekile webhentshi.

Ungakwenza kanjani

1. Lungisa ibhentshi lakho ukuze lisethwe engeli engu-45 degree.
2. Bamba i-dumbbell esandleni ngasinye bese ubeka umqolo wakho emuva ebhentshini.
3. Izinyawo zakho kufanele zibe phansi phansi.
4. Letha ama-dumbbells akho ezingeni lehlombe, izintende zikhombe.
5. Nweba izindololwane zakho, ucindezele ama-dumbbells phezulu phezulu.
6. Dedela i-dumbbell, uwalethe ezinhlangothini zesifuba sakho, bese ubuyisela emuva phezulu.

Gcwalisa amasethi ama-3 we-12 reps.

Nciphisa ukucindezela kwe-dumbbell

Ngenkathi umshini wokuthambekela we-dumbbell ukhomba ama-pecs aphezulu, umshini wokuncipha we-dumbbell ukhomba ama-pecs aphansi.

Ungakwenza kanjani

1. Lungisa ibhentshi ukuze lehle kancane.
2. Bamba i-dumbbell esandleni ngasinye bese ulala emuva ebhentshini, ubambe ama-dumbbells ezingeni lehlombe.
3. Nweba izindololwane zakho, ucindezele ama-dumbbells phezulu.
4. Badedele, ubavumele babuyele phansi baye ehlombe, bese ubacindezela ukuthi babuyele phezulu futhi.

Gcwalisa amasethi ama-3 we-12 reps.

Ukundiza kwe-Dumbbell

Ngenkathi i-dumbbell fly iqonde esifubeni, ibuye iqashe amahlombe nengaphezulu emuva ngendlela enkulu.

Ngeke ukwazi ukusinda nge-dumbbell fly, ngakho-ke khetha ama-dumbbells ayisisindo esilula ukuya esilinganisweni ukuze uqale.

Ungakwenza kanjani

1. Bamba i-dumbbell esandleni ngasinye, bese ulala ngomhlane uphahla ebhentshini.
2. Beka izinyawo zakho zibheke phansi.
3. Yelula izingalo zakho bese uletha ama-dumbbells phezulu ngaphezu kwesikhungo sesifuba sakho. Kufanele zihambisane nomzimba wakho.
4. Kancane kancane qala ukulahla izingalo zakho ziye ohlangothini ngalunye, ugcine ukugoba okuncane endololwaneni.
5. Misa lapho ama-dumbbells asezingeni lamahlombe.
6. Usebenzisa imisipha yakho yesifuba, donsela ama-dumbbells emuva phezulu enkabeni.

Gcwalisa amasethi ama-3 we-12 reps.

Ukucwilisa ibhentshi

Usebenzisa isisindo somzimba wakho nje, ukucwilisa ibhentshi kukhuthaza amandla omzimba aphezulu.

Bakhomba ama-triceps, isifuba namahlombe - njengoba nje umshini wokunyathelisa ibhentshi - kanye namalitha.

Ungakwenza kanjani

1. Hlala phansi ebhentshini, izandla eceleni kwamathanga akho.
2. Phuma izinyawo zakho welule imilenze yakho, uphakamise phansi ususe ebhentshini futhi ubambe lapho ngezingalo ezeluliwe.
3. Unenketho lapha yokushiya amadolo egobile uma udinga ukwesekwa okwengeziwe.
4. Hinging endololwaneni, yehlisa umzimba wakho phansi ngangokunokwenzeka, noma kuze kube yilapho izingalo zakho zishaya ama-degree angama-90.
5. Phusha phezulu ezandleni zakho emuva ukuze uqale.

Gcwalisa amasethi ama-3 we-12 reps.

Umshini wokucindezela phansi

Umshini wokucindezela phansi empeleni ucindezela ibhentshi phansi, ngakho-ke kusebenza imisipha efanayo.

Ngoba ungalizwa ihlombe lakho nokuzibandakanya kwakho emuva nomzimba wakho ongaphezulu ucabalele phansi, kungukuzivocavoca okuhle ukuvikela amahlombe akho.

Ungakwenza kanjani

1. Lala ngomhlane uyisicaba phansi imilenze yakho yeluliwe, ubambe umgoqo esifubeni sakho. Izintende zezandla zakho kufanele zibheke ngaphandle.
2. Phusha i-barbell phezulu ngokwelula izingalo zakho.
3. Misa kancane phezulu, bese wehlisa isisindo kuze kube yilapho izingalo zakho zithinta phansi.
4. Qhuma wenze isipele sesinye isabelo.

Gcwalisa amasethi ama-3 we-12 reps.

Ikhebula lesibambo esimile cindezela

Kudinga isendlalelo esingeziwe sokuqina ngokuma, ikhebula lesifuba lekhebula likhomba imisipha efanayo nokucindezela kwebhentshi futhi likuphonsela inselelo eyengeziwe.

Ungakwenza kanjani

1. Beka izintambo ezimbili ngaphansi kwezinga lesifuba. Bhekela kude nomshini, bese ubamba izibambo ngokubamba ngokweqile nangezindololwane ezigobile.
2. Gxuma ukuma kwakho, uncike phambili, bese uphonsa izibambo ngaphandle nangaphakathi kwesifuba sakho.
3. Misa isikhashana lapha, bese udedela izintambo kuze kube lapho izibambo zisezingeni lesifuba.
4. Bese uphonsa emuva.

Gcwalisa amasethi ama-3 we-12 reps.

I-Dumbbell pullover

Ukuqondisa isifuba ngendlela ehluke kancane, i-dumbbell pullover nayo idinga imisipha yokuzinzisa nomgogodla wokusebenza ngokweqile.

Ungakwenza kanjani

1. Ukubamba i-dumbbell ngezandla zombili, zibeke ebholeni noma ebhentshini ukuze iqolo lakho eliphezulu lisekelwe ngaphezulu.
2. Amadolo akho kufanele agobe engxenyeni engu-90 degree.
3. Yelula izingalo zakho phezu kwekhanda lakho ukuze zifane nomhlabathi.
4. Ukugcina izingalo zakho zeluliwe futhi zibandakanyekile, donsela i-dumbbell phezulu naphezu kwekhanda lakho.
5. Lapho izingalo zakho zifinyelela ngokungafani nomhlabathi, zehlise emuva ukuze uqale.

Gcwalisa amasethi ama-3 we-12 reps.

I-Offset pushups

Ukwenza i-pushup ngesandla esisodwa endaweni ephakeme kudinga amahlombe akho, isifuba, nomgogodla wakho ukusebenza ngendlela ehlukile yokuqinisa umzimba wakho.

Uhla lwakho lokunyakaza nalo luyakhuliswa.

Ungakwenza kanjani

1. Thatha indawo ephezulu yepulangwe ngesandla esisodwa esinyathelweni noma ebholeni leBosu.
2. Gcwalisa i-pushup ngezindololwane zakho zibekwe engxenyeni ye-45-degree, ugcine umzimba wakho ulayini oqondile kusuka ekhanda kuye esithendeni.
3. Sondeza izandla zakho ndawonye enkabeni yesinyathelo noma ibhola nangaphezulu, ushintshe izinhlangothi.

Gcwalisa amasethi ama-3 we-12 reps.

Ikhebula crossover

Okunye ukuzivocavoca okubhekise engxenyeni engezansi yama-pecs, ikhebula crossover idinga ukuzinza okwengeziwe namandla ayisisekelo ngoba umile.

Ungakwenza kanjani

1. Beka izintambo ezimbili emgqeni ophezulu.
2. Bamba izibambo ngokubamba ngokweqile nezintende ezibheke emzimbeni wakho. Bhekane nomshini.
3. Gxadazela ukuma kwakho, uncike phambili, futhi, ngokugoba kancane endololwaneni, qala ukudonsa izandla zakho ndawonye.
4. Yima lapho zithinta.
5. Dedela isisindo, uvumele izingalo zakho ukuthi zize zidlule emahlombe akho, bese uzihlanganisa futhi.

Gcwalisa amasethi ama-3 we-12 reps.

Umshini wokucindezela esifubeni

Imishini inikeza ukuzinza okuningi kunezisindo zamahhala, okwenza ibe yindlela enhle yabaqalayo.

Umshini wokucindezela isifuba usebenza imisipha efanayo nokucindezela kwebhentshi, futhi.

Ungakwenza kanjani

1. Hlala emshinini, emuva ubheke phansi ubhekene nephedi.
2. Bamba izibambo izintende zezandla zakho zibheke ngaphandle.
3. Cindezela isisindo kude nomzimba wakho, ugcine izinyawo zakho phansi.
4. Lapho izingalo zakho seziqondile, phumula bese ubuyela ekuqaleni.

Gcwalisa amasethi ama-3 we-12 reps.

Okubalulekile

Ukuxuba izinto kunganikeza inzuzo engaphezulu kunalokho ucabanga! Inselelo yemisipha yakho ngendlela ehlukile, bese uvalelisa ezinsukwini zakho zokulinda umshini wokucindezela ibhentshi.

UNicole Davis ungumbhali ozinze eMadison, WI, umqeqeshi womuntu siqu, kanye nomqeqeshi weqembu lokuqina komzimba inhloso yakhe ukusiza abesifazane baphile impilo eqinile, enempilo, nenenjabulo. Lapho engasebenzi nomyeni wakhe noma ejaha indodakazi yakhe encane, ubuka imibukiso ye-TV yobugebengu noma enza isinkwa somuncu kusukela ekuqaleni. Mthole ku-Instagram ngezindaba zokuzilolonga, #momlife nokuningi.