I-Dumbbell Bench Press ingenye Yezivivinyo Ezingcono Kakhulu Zomzimba Ongayenza

-Delile

• Izinzuzo Zokucindezela Bhentshi Le-Dumbbell kanye Nokwehluka
• Ungayenza Kanjani I-Dumbbell Bench Press
• Buyekeza kwe-

Nakuba umshini wokunyathelisa ebhentshini ungase waziwe njengesisekelo sokuqina komzimba kanye nokuzivocavoca komzimba okuphezulu, kungaphezu kwalokho: "I-bench press, ngenkathi igcizelela amaqembu athile emisipha, ingukunyakaza komzimba ogcwele," kusho uLisa. UNiren, umqeqeshi oyinhloko wokusebenzisa i-App Studio.

I-dumbbell bench press (ekhonjiswe lapha ngumqeqeshi osuselwa e-NYC uRachel Mariotti) ingakusiza ukuthi wakhe amandla kuyo yonke indawo ukulungiselela ezinye izivivinyo (hi, push-ups) futhi kukwenze uzizwe njenge-badass enamandla amakhulu, noma ngabe uyakwenza nge i-barbell, ama-dumbbell, noma... umngane wakho wokujima.

Izinzuzo Zokucindezela Bhentshi Le-Dumbbell kanye Nokwehluka

"Umshini webhentshi usebenzisa amahlombe akho, ama-triceps, izingalo zangaphambili, ama-lats, ama-pecs, izingibe, ama-rhomboids, nayo yonke imisipha esemzimbeni wakho," kusho uNiren. “Kodwa-ke, i-bench press ayikwenzi lokho kuphela sebenzisa isifuba sakho noma umzimba ongaphezulu. Uma ubhentshisa kahle, usebenzisa umhlane wakho ophansi, okhalweni, nemilenze ukuze uzinzise umzimba wakho wonke, udale isisekelo esiqinile, futhi ukhiqize ukushayela phansi. "

Kunjalo: Ayikho imilenze ye-noodle evunyelwe. Kufanele uhlanganyele ama-quads akho kanye ne-glutes ukuze ucindezele izinyawo zakho emhlabathini, kanye nengqikithi yakho ukugcina umqolo wakho uphephile futhi wakhe iphuzu.

Ukwenza umshini wokucindezela ibhentshi ngama-dumbbells kunezela inzuzo ethe xaxa: "Ngoba lokhu kwehlukahlukana kudinga ukuzinza okukhulu ehlombe, kuzosiza ukuqinisa imisipha yokuzinzisa ehlombe kakhulu kunangesikhathi usebenzisa i-barbell," kusho uHeidi Jones, umsunguli we-SquadWod kanye nomqeqeshi weFortë.

Ukucindezela ibhentshi kungakusiza ukwakha amandla okusunduza, kodwa futhi ungenza ama-push-ups esisindo somzimba ukuze ulungiselele imisipha yakho yokucindezela ibhentshi. Uma zombili ziyinselelo enkulu, phindela emuva kuma-push-up e-eccentric: Qala endaweni ephezulu yamapulangwe bese wehlisa umzimba wakho kancane ngangokunokwenzeka phansi. Izinkinga zamahlombe? "Ukubamba ngama-degree angama-45 noma ukungathathi hlangothi (funda: izintende zibheke ngaphakathi) kuzobhekisisa imisipha yesifuba ngokuhlukile futhi kuzovumela labo abanezinkinga zamahlombe ukuba bakwazi ukuhlala ebhentshini elingcono," kusho uJones.

Uma ufundela umshini wokucindezela ibhentshi we-dumbbell, khuphula i-ante ngokwenza nge-barbell esikhundleni salokho, wenze ibhentshi elisondelene, ibhentshi lejubane, noma umshini wokucindezela ibhentshi, kusho uNiren. (Vele uqiniseke ukuthi usebenzisa i-spotter noma ubhentshi ngokuphepha uma uqala ukusikhipha ngempela isisindo.)

Ungayenza Kanjani I-Dumbbell Bench Press

A. Hlala ebhentshini eline-dumbbell enesisindo esimaphakathi esandleni ngasinye, uphumule emathangeni.

B. Cindezela izindololwane uqine ezimbanjeni, bese wehlisa kancane kancane umzimba wakho phansi ebhentshini ukuze ulale ubheke phezulu, ubambe ama-dumbbell phambi kwamahlombe. Vula izindololwane ezinhlangothini ukuze ama-triceps aqondane nesifuba, aphethe ama-dumbbells abanzi kancane kunobubanzi behlombe ngezintende ezibheke ezinyaweni. Cindezela izinyawo zibheke phansi bese ubamba umgogodla ukuze uqale.

C. Exhale bese ucindezela ama-dumbbells kude nesifuba, izingalo zokuqondisa ukuze ama-dumbbells abe ngqo phezu kwamahlombe.

D. Donsela ukwehlisa kancane ama-dumbbell emuva endaweni yokuqala, ume isikhashana lapho ama-dumbbells angaphezulu nje kokuphakama kwamahlombe.

Yenza kabusha ama-10 kuya ku-12. Zama amasethi ama-3.

Izeluleko Zefomu Lezindaba Le-Dumbbell Bench

• Ukusuka endaweni engezansi, khama izindwani zamahlombe akho kube sengathi ubencinza ipensela phakathi kwazo. Lokhu kuzocindezela ama-lats akho ebhentshini.
• Hlanganisa ama-glutes akho nama-quads ukuze ucindezele izinyawo zakho phansi ngaso sonke isikhathi. Shins kufanele kube perpendicular phansi.
• Qiniseka ukuthi uhambisa ama-dumbbells uqonde phezulu nangaphansi ngokuhambisana nendawo yesifuba sakho.

Buyekeza kwe-