Iindlela ezili-12 zeBench Press ezizezinye zokwakha ubukhulu kunye namandla

Umxholo

• Izinto ekufuneka ziqwalaselwe
• Ukucofa kwesifuba seDumbbell
• Indlela yokwenza
• Ukuphusha usenyuka
• Indlela yokwenza
• Thambekisa i-dumbbell press
• Indlela yokwenza
• Nciphisa umshicileli we-dumbbell
• Indlela yokwenza
• I-Dumbbell ibhabha
• Indlela yokwenza
• Idipsi yebhentshi
• Indlela yokwenza
• Umatshini wokushicilela
• Indlela yokwenza
• Intambo yokuma yesifuba esime ngxi
• Indlela yokwenza
• Ipulangwe yeDumbbell
• Indlela yokwenza
• Ukuhlawula i-pushups
• Indlela yokwenza
• Ikhebula crossover
• Indlela yokwenza
• Umatshini wokucinezela esifubeni
• Indlela yokwenza
• Umgca wezantsi

Umatshini wokushicilela webhentshi yenye yezona zinto zaziwayo zokukhulisa isifuba sokubulala - ibhentshi mhlawumbi sesinye sezona zixhobo zithandwayo kwindawo yokuzivocavoca.

Akukho mfuneko yokukhathazeka! Ukuba awukwazi ukubonakala ufika ebhentshini, okanye ukuba awunakho ukufikelela kwi-barbell kunye neepleyiti, zininzi ezinye iindlela zokuzama ukuzizisa eziya kuthi zibonelele ngezibonelelo ezifanayo.

Apha ngezantsi, sikhethe ezinye iindlela zokushicilela zebhentshi ezili-12 zokwakha izihlunu zepectoral.

Khetha ezi zimbini ukuya kwezintathu kwezi zinto zilandelayo ukuze ubandakanye ukuzilolonga kwakho kabini ngeveki kwaye ubukele ukuba umzimba ongaphezulu ukhula.

Izinto ekufuneka ziqwalaselwe

Ngomsebenzi ngamnye, uya kufuna ukugqiba iisethi ezi-3 ze-12 ze-reps.

Oku kunokuba ngumceli mngeni ngokwaneleyo ukuba ungagcwalisa i-rep yokugqibela ngefom elungileyo, kodwa awukwazanga ukugcwalisa enye.

Qinisekisa ukuba uyongeza ubunzima ekuzicelingeni ngokwakho - oku kubizwa ngokuba ngumthwalo oqhubekayo.

Ukucofa kwesifuba seDumbbell

Ii-dumbbells kunokuba lula ukuzifumana-kunye nokusingatha-kune-barbell, ngakumbi kwabaqalayo.

Enye ibhonasi: Uxinzelelo lwe-dumbbell esifubeni lujolise kwimisipha efanayo ne-bench press: ii-pectorals, i-deltoid yangaphambili, kunye ne-triceps.

Indlela yokwenza

1. Thetha ngomqolo ebhentshini kunye ne-dumbbell kwisandla ngasinye, uphumle kwinqanaba lesifuba.
2. Jongana neentende zakho ngasezinyaweni zakho, kwaye uqiniseke ukuba iinyawo zakho zicaba phantsi.
3. Qala ukwandisa iingalo zakho kwaye utyhale i-dumbbells ngaphezulu kwesifuba sakho. Iingalo zakho kufuneka zibe ngqo phezu kwamagxa akho phezulu.
4. Nje ukuba iingalo zakho zithi nkqo, nqumama kwaye ukhulule iintsimbi zibuyele egxalabeni.
5. Uya kuqaphela uluhlu olwandayo lokuhamba kunye nee-dumbbells kunokuba zenziwe nge-barbell. Buyela umva kwakhona.

Gcwalisa iiseti ezi-3 ze-12 reps.

Ukuphusha usenyuka

Ngaphandle kokufuna izixhobo, i-pushup inokwenziwa naphina.

Kodwa ungasivumeli ukuba sikukhohlise - sisajolise esifubeni sakho ngendlela enkulu, kunye nezinye izihlunu ezininzi kuwo wonke umzimba.

Ukuba i-pushup esemgangathweni inzima kakhulu, qalisa emadolweni akho.

Indlela yokwenza

1. Thatha indawo ephezulu yeplanga ngezandla zakho zibanzi kancinci kunamagxa akho.
2. Intloko yakho kufuneka ibekwe ngendlela ukuze ujonge phambili, kwaye umzimba wakho kufuneka wenze umgca othe ngqo ukusuka entloko ukuya ezinzwaneni.
3. Qala ukugoba iingqiniba zakho, ekufuneka zibekwe kwinqanaba le-45-degree, kwaye wehle ezantsi de isifuba sakho sichukumise umhlaba.
4. Buyela umva ukuqala.

Cwangcisa iiseti ezi-3 zokuphindaphinda ezili-12. Ukuba uqala emadolweni, jolisa iseti ye-20 reps. Nje ukuba oku kube lula, yiza ngeenyawo zakho.

Thambekisa i-dumbbell press

Umahluko kuxinzelelo lwe-dumbbell esifubeni, i-cline dumbbell cofa ijolise kwinxalenye ephezulu yesihlunu se-pectoral kunye namagxa ngaphezulu komatshini oqhelekileyo we-bench.

Indlela yokwenza

1. Lungisa ibhentshi ukuze ibekwe kwi-angle ye-45-degree.
2. Bamba i-dumbbell kwisandla ngasinye kwaye ubeke umqolo wakho ngokuthe tye ebhentshini.
3. Iinyawo zakho mazibe tyaba phantsi.
4. Yizisa i-dumbbells zakho kwinqanaba lamagxa, iintende zibonisa.
5. Yandisa iingqiniba zakho, ukutyhala iidumbbells ngaphezulu.
6. Ukukhupha i-dumbbell, ubazise emacaleni esifubeni sakho, emva koko unyuse umva.

Gcwalisa iiseti ezi-3 ze-12 reps.

Nciphisa umshicileli we-dumbbell

Ngelixa i-cumb dumbbell cofa ijolise kwiipcs eziphezulu, ukwehla kwe-dumbbell press kujolise kwiipcs ezisezantsi.

Indlela yokwenza

1. Lungisa ibhentshi ukuze ibe kukuhla kancinci.
2. Bamba i-dumbbell kwisandla ngasinye kwaye ulale ebhentshini, ubambe i-dumbbells kwinqanaba lamagxa.
3. Yandisa iingqiniba zakho, ukutyhala iidumbbells phezulu.
4. Bakhulule, ubavumele babuyele ezantsi ukuya kuthi ga kwinqanaba lamagxa, emva koko ubatyhalele kwakhona.

Gcwalisa iiseti ezi-3 ze-12 reps.

I-Dumbbell ibhabha

Ngelixa i-dumbbell ibhabha ijolise esifubeni, ikwafumana amagxa kunye nomqolo ongaphezulu ngendlela enkulu.

Awuyi kuba nakho ukuhamba nzima ngobhabho lwe-dumbbell, ke khetha ukukhanya-ukuya kumodareyitha ezinobunzima ukuqala.

Indlela yokwenza

1. Bamba i-dumbbell kwisandla ngasinye, kwaye ulale ngomqolo wakho ebhentshini.
2. Beka iinyawo zakho phantsi phantsi.
3. Yandisa iingalo zakho kwaye uzise ii-dumbbells phezulu ngaphezulu kwesifuba sakho. Zifanele ukuba zihambelane nomzimba wakho.
4. Cothisa kancinci ukuwisa iingalo zakho kwicala ngalinye, ugcine ukugoba kancinci engqinibeni.
5. Yeka xa i-dumbbells ikwinqanaba lamagxa.
6. Sebenzisa izihlunu zesifuba sakho, tsala iidumbbells ubuyisele embindini.

Gcwalisa iiseti ezi-3 ze-12 reps.

Idipsi yebhentshi

Sebenzisa nje ubunzima bomzimba wakho, iidipsi zebhentshi zikhuthaza ukomelela komzimba ongaphezulu.

Bajolise kwi-triceps, esifubeni, nasemagxeni- kanye njengoko ibhentshi ibiza kwenza - kunye neelats.

Indlela yokwenza

1. Hlala phantsi ebhentshini, izandla ecaleni kwamathanga akho.
2. Hamba iinyawo zakho ngaphandle kwaye wandise imilenze yakho, uphakamise ezantsi ebhentshini kwaye ubambe apho ngengalo ezandisiweyo.
3. Kananjalo unakho ukhetho apha lokushiya amadolo egobile ukuba ufuna inkxaso eyongezelelweyo.
4. Ukuxhoma engqinibeni, yehlisa umzimba wakho ukuya kuthi ga apho unokuya khona, okanye kude kube iingalo zakho zibetha ama-90 degrees.
5. Pushisa phezulu ngeentende zezandla zakho ukuqala.

Gcwalisa iiseti ezi-3 ze-12 reps.

Umatshini wokushicilela

Isicinezeli somgangatho sisiseko sebhentshi sokucinezela emhlabeni, ke sisebenza izihlunu ezifanayo.

Kuba ungaziva igxalaba lakho kunye nokuzibandakanya ngasemva kunye nomzimba wakho ongaphezulu uthe tyaba ngapha emgangathweni, ngumsebenzi omkhulu wokukhusela amagxa akho.

Indlela yokwenza

1. Thetha ngomqolo ucabalele emhlabeni kwaye imilenze yakho yandisiwe, ubambe i-barbell esifubeni sakho. Iintende zakho kufuneka zijongane.
2. Cofa i-barbell phezulu ngokwandisa iingalo zakho.
3. Misa kancinci phezulu, uze unciphise ubunzima ude iingalo zakho zichukumise umhlaba.
4. Dubula uphinde ubuyisele enye impendulo.

Gcwalisa iiseti ezi-3 ze-12 reps.

Intambo yokuma yesifuba esime ngxi

Ukufuna ungqimba olongezelelekileyo lokuzinza ngokuma, intambo yesifuba sokushicilela ijolise kwimisipha efanayo njengebhentshi yokucinezela kunye nemiceli mngeni oya kuyo.

Indlela yokwenza

1. Beka iintambo ezimbini ngaphantsi kwenqanaba lesifuba. Bhekela kude kumatshini, kwaye ubambe izibambo ngokubamba ngokungaphezulu kunye neengqiniba ezigobile.
2. Gxadazela ukuma kwakho, jika phambili, kwaye utyhale izibambo ngaphandle nangasembindini wesifuba sakho.
3. Misa apha, emva koko ukhulule iintambo kude kube izibambo zikwinqanaba lesifuba.
4. Emva koko tyhala umva uphume.

Gcwalisa iiseti ezi-3 ze-12 reps.

Ipulangwe yeDumbbell

Ukujolisa esifubeni ngendlela eyahlukileyo ngokwahlukileyo, i-dumbbell pullover ikwafuna izihlunu ezizinzileyo kunye nomongo wokusebenza ngaphezulu.

Indlela yokwenza

1. Ukubamba i-dumbbell ngezandla zozibini, zibeke kwibhola okanye ebhentshini ukuze umva wakho wangaphezulu uxhaswe ngaphezulu.
2. Amadolo akho kufuneka agobe kwi-angle ye-90 degree.
3. Yandisa iingalo zakho phezu kwentloko yakho ukuze zihambelane nomhlaba.
4. Ukugcina iingalo zakho zandisiwe kwaye zibandakanyekile, tsala i-dumbbell phezulu naphezu kwentloko yakho.
5. Xa iingalo zakho zifikelela ngokuthe ngcembe emhlabeni, zehlisa kwakhona ukuqala.

Gcwalisa iiseti ezi-3 ze-12 reps.

Ukuhlawula i-pushups

Ukwenza i-pushup ngesandla esinye kwindawo ephakanyisiweyo kufuna amagxa akho, isifuba, kunye nomongo wokusebenza ngendlela eyahlukileyo yokuzinzisa umzimba wakho.

Uluhlu lwakho lwesindululo nalo lonyukile.

Indlela yokwenza

1. Thatha indawo ephezulu yeplanga ngesandla esinye kwinyathelo okanye ibhola yeBosu.
2. Gcwalisa i-pushup kunye neengqiniba zakho zibekwe kwi-angle ye-45-degree, ukugcina umzimba wakho kumgca ochanekileyo ukusuka entloko ukuya kwisithende.
3. Nyusa izandla zakho phezulu kunye embindini wenyathelo okanye ibhola nangaphezulu, utshintshe amacala.

Gcwalisa iiseti ezi-3 ze-12 reps.

Ikhebula crossover

Omnye umthambo ojolise kwinxalenye esezantsi yee-pecs, i-cable crossover ifuna uzinzo olongezelelekileyo kunye namandla asisiseko kuba umile.

Indlela yokwenza

1. Beka iintambo ezimbini kumqolo ophezulu.
2. Bamba izibambo ngokubamba ngokugqithileyo kunye neentende ezijongene nomzimba wakho. Jonga kude kumatshini.
3. Gxadazela ukuma kwakho, jika phambili, kwaye, ngokugoba kancinci engqinibeni, qala ukutsala izandla zakho kunye.
4. Bayeke xa bephatha.
5. Khulula ubunzima, uvumele iingalo zakho ukuba zize zidlule emagxeni akho, emva koko uzitsale kwakhona.

Gcwalisa iiseti ezi-3 ze-12 reps.

Umatshini wokucinezela esifubeni

Oomatshini babonelela ngozinzo ngakumbi kunesisindo sasimahla, sibenza babe lukhetho olukhulu kubaqalayo.

Umatshini wokushicilela esifubeni usebenza izihlunu ezifanayo njengokushicilelwa kwebhentshi, nako.

Indlela yokwenza

1. Hlala kumatshini, ubuye umva tyaba ngokuchasene nephedi.
2. Bamba izibambo kunye neentende zakho zijonge ngaphandle.
3. Cofa ubunzima kude nomzimba wakho, ugcine iinyawo zakho phantsi.
4. Nje ukuba iingalo zakho zithi nkqo, nqumama kwaye ubuyele ekuqaleni.

Gcwalisa iiseti ezi-3 ze-12 reps.

Umgca wezantsi

Ukudibanisa izinto phezulu kunokubonelela ngeenzuzo ezininzi kunokuba ucinga! Cela umngeni kwimisipha yakho ngendlela eyahlukileyo, kwaye uxele iintsuku zakho zokulinda umshicileli webhentshi.

UNicole Davis ngumbhali osekwe eMadison, WI, umqeqeshi wabucala, kunye nomqeqeshi weqela lomzimba onjongo yakhe ikukunceda abantu basetyhini baphile bomelele, besempilweni kwaye bonwabile. Xa engasebenzi nomyeni wakhe okanye eleqa intombi yakhe encinci, ujonge ulwaphulo-mthetho kwiinkqubo zikamabonwakude okanye wenza isonka esimuncu kwasekuqaleni. Mfumane kwi-Instagram yempilo entle, #momlife kunye nokunye.