I-Dumbbell Bench Press yenye yezona ziQiniso zoMzimba ziphezulu onokuzenza

Umxholo

• Izibonelelo zeendaba zeDumbbell Bench kunye neeNdidi
• Uyenza njani i-Dumbbell Bench Press
• Uphengululo lwe

Ngelixa umatshini wokushicilela webhentshi unokwaziwa njengesiqhelo sokutya komzimba, kunye nokuziqhelanisa nomzimba ophezulu, ingaphezulu kunoko: "Umatshini wokushicilela webhentshi, ngelixa ugxininisa kumaqela athile emisipha, kukuhamba komzimba okupheleleyo," utsho uLisa. UNiren, umyaleli oyintloko wokusebenzisa usetyenziso lweStudiyo.

Umatshini wokushicilela we-dumbbell bench (oboniswe apha ngumqeqeshi osekwe e-NYC uRachel Mariotti) unokukunceda wakhe amandla kuyo yonke indawo ukulungiselela ezinye iindlela zokuzilolonga (hi, push-ups) kwaye kukwenze uzive njengebhass eyomeleleyo, nokuba uyayenza intsimbi, iidumbbell, okanye... umhlobo wakho wokuzilolonga.

Izibonelelo zeendaba zeDumbbell Bench kunye neeNdidi

"Umatshini wokushicilela webhentshi usebenzisa amagxa akho, iitriceps, iingalo, iilati, iipeccs, imigibe, iirhomboids, kunye nesihlunu esincomekayo emzimbeni wakho," utshilo uNiren. "Nangona kunjalo, i-bench press ayifuni kuphela sebenzisa isifuba sakho okanye umzimba ongasentla. Xa ubeka ibhentshi ngokufanelekileyo, usebenzisa umqolo wakho ongezantsi, isinqe kunye nemilenze ukuzinzisa umzimba wakho uphela, wenze isiseko esiqinileyo, kunye nokuvelisa ukuqhuba emhlabeni. "

Injalo loo nto: Akukho milenze ye-noodle ivunyelweyo. Kuya kufuneka ubandakanye ii-quads zakho kunye ne-glutes ukuze ucinezele iinyawo zakho emhlabeni, kunye nombindi wakho wokugcina umva wakho ukhuselekile kwaye wenze kwinqanaba.

Ukwenza umatshini wokushicilela ibhentshi ngee-dumbbells kongeza into eyongezelelweyo: "Ngenxa yokuba oku kwahluka kufuna uzinzo olukhulu egxalabeni, kuya kunceda ukomeleza izihlunu ezomeleleyo egxalabeni ngaphezu kokuba usebenzisa i-barbell," utshilo uHeidi Jones, umsunguli we-SquadWod kunye nomqeqeshi weFortë.

Ukucinezela ibhentshi kunokukunceda ukuba wakhe amandla okunyusa i-push-ups, kodwa unokwenza i-bodyweight push-ups ukulungiselela izihlunu zakho zokucinezela ibhentshi. Ukuba zombini zicela umngeni kakhulu, buyela kwi-eccentric push-ups: Qala kwindawo ephezulu yeplanga kwaye wehlise umzimba wakho kancinane kangangoko unakho ukuya emgangathweni. Imiba yamagxa? "I-45-degree okanye ukubambelela okungathathi hlangothi (funda: iintende zijongise ngaphakathi) ziya kujolisa izihlunu zesifuba ngokwahlukileyo kwaye ziya kuvumela abo banemicimbi yamagxa ukuba babeke indawo ebhetele," utshilo uJones.

Ukuba ufunda i-dumbbell bench press, nyusa i-ante ngokwenza nge-barbell endaweni yoko, wenza ibhentshi elisondeleyo, ibhentshi lesantya, okanye umatshini wokushicilela webhendi, utsho uNiren. (Qinisekisa ukuba usebenzisa i-spotter okanye i-benching ngokukhuselekileyo xa uqala ukukhupha ubunzima.)

Uyenza njani i-Dumbbell Bench Press

A. Hlala ebhentshini nge-dumbbell enobunzima obuphakathi kwisandla ngasinye, uphumle emathangeni.

B. Cofa ingqiniba ngokuqinileyo ukuya ezimbanjeni, kwaye wehlise ngokucothayo itorso ezantsi kwibhentshi ukuze ulale ujonge phezulu, ubambe iidumbbells phambi kwamagxa. Vula iingqiniba emacaleni ukuze i-triceps ihambelane nomzimba, ubambe i-dumbbells ebanzi kancinci kunobubanzi begxalaba kunye neenyawo ezijongana neenyawo. Cinezela iinyawo zithe tyaba emgangathweni kwaye ubandakanye undoqo ukuze uqalise.

C. Khupha kwaye ucofe i-dumbbells kude nesifuba, ukuzolula iingalo ukuze i-dumbbells ngqo ngaphezulu kwamagxa.

D epheleleyo. Ukungenisa i-dumbbells ezantsi kancinci ukubuyela kwindawo yokuqala, ukunqumama xa i-dumbbells zingaphezulu nje kokuphakama kwamagxa.

Yenza i-10 ukuya kwi-12 reps. Zama iiseti ezi-3.

Iingcebiso zeFom ye-Dumbbell Bench Iingcebiso

• Ukusuka kwisikhundla esisezantsi, cudisa amagxa egxalaba kunye ngokungathi ucofe ipensile phakathi kwabo. Oku kuya kucinezela iilats zakho kwibhentshi.
• Bandakanya i-glutes yakho kunye ne-quads ukuze ucinezele iinyawo zakho emgangathweni lonke ixesha. Iiflanzi kufuneka zijolise kumgangatho.
• Qiniseka ukuba ushenxisa iidumbbells ngqo phezulu nasezantsi ngokuhambelana neziko lesifuba sakho.

Uphengululo lwe