Bench tsvimbo riri vachida pabhenji pamusoro musoro

Mubvunzo yokumusoro danda kupomba chipfuva tsandanyama dzinopiwa vatambi vakawanda vanosarudza uremu Kurovedza senzira vave muviri yavo. Kuitira kudzivisa backlog okukura tsandanyama uye kuzadziswa yavo zvinogona simba vatambi vave kuita zvakasiyana-siyana kudzidziswa, sezvo venhau nedanda iri deva pabhenji.

kudikanwa dzika

Nei zvichikosha kuti mari chaiyo kuteerera boka iri tsandanyama? Hazvina nyore. Chokwadi kuti mureza zvinokosha muviri zvakadai bhenji pachaunga squats, deadlifts, nechinangwa panguva elaboration makuru mapoka tsandanyama, kwete zvinobudirira kushanda ako yokumusoro pachipfuva. Naizvozvo, zviri lagging shure kukura pechipfuva tsandanyama, iyo rinobatanidza vasanyanye simba rinomutsa simba zviratidzo kukura uye zvinoita pectoral tsandanyama zvishoma anoyevedza.
Hatifaniri kukanganwa kuti unofanira dhayira kutanga yose muviri uremu, uye chete ipapo pfungwa dzakananga tsandanyama.

Elaboration of unodikanwa danda tsandanyama zvinobatsira kuti achizviendesa tsvimbo musoro upwardly bhenji vachida, panzvimbo chinotarisa akati mutoro nharaunda. Mumwe urongwa - wokudhinda tsvimbo musoro pasi pamusoro pabhenji vachida - zvinobatsira elaboration pasi akati tsandanyama boka. Vatambi yemanyorero kushandiswa bhenji wokudhinda ane vachida pabhenji pamusoro.

waivako chidobi

The kutaba unofanira kusarudza nzira kuti yakadereresa pfungwa honokono panguva pamakona kubhawa kurudyi, saka nechokwadi optimum mutoro uye zvinoderedza mukana wokuti zvinokuvadza. Kazhinji akasarudzwa kutaba zvishoma kupfuura papfudzi upamhi.

Kuita womupepanhau tsvimbo mudenga pamusoro pabhenji vachida varumbidzwa aine naye, sezvo ari pachiitwa ichi zvakaoma kushandisa kubiridzira.

The muviri: kubvisa goko kubva rack uye musimudze kuona mutoro, tora mweya uye zvishoma nezvishoma kudzikisa pakapuranga ari yakarurama mutsetse uri pachipfuva. Achitaura rokumusoro muchipfuva, kuti diki kumbomira uye Svinai goko kumusoro, exhale. Kamwe shamhu mwoyo zvakazara, kudzokorora.
Kana scapula zviitwa zvinofanira kuderedzwa uye wakarovererwa pabhenji. A chikanganiso zvakafanana iri hunched mamiriro, umo kana pectoral tsandanyama iri zvaivapowo pasi, uye mutoro uri zvava pasi mubhokisi, kureva, sezvo zvinoita kwakajairika bhenji nesimba achirurama pabhenji.

Nuances uye Mazano

Professional Vamhanyi vari yakarumbidza kuisa zvinodiwa kwekona pamusoro 30-45 inegumi.

Bench tsvimbo pa 30 madhigirii kurerekera bhenji - mumwe inonyanya pachake yechiitwa, mumwe pakona maduku mafungiro vakanga vaine kwavakarerekera mutoro pamusoro rezasi chikamu zamu. Zvisinei, zvinofanira kucherechedzwa kuti pakona kuti mafungiro "kugadziridzwa" mumwe nomumwe nomumwe, zvichienderana nekukura tsandanyama uye ezvirevo. Kana kugadzwa zviri pabhenji madhigirii anopfuura 45, mugove mutoro cheshumba achabviswa kuti deltoid tsandanyama uye musana, zvisina yakanaka chinhu uye hunoratidza kururama unongotaura muviri.

Usakanganwa pamusoro makumbo: kutambanudza tsoka pasi, ichipa rubatsiro yakavimbika, kuwedzera chipande chakati pamusoro pabhenji. Zvechokwadi, pasi rinorema uremu barbell muviri kuchaita Vaiisa pasi, kunyanya panguva necheparutivi rworwendo 45.

The kutaba Kazhinji akasarudzwa zvishoma kupfuura papfudzi upamhi: yakamanikana kunosanganisira zvimwe tsandanyama, vakwanise yavose sezvavakatarirwa kare panguva imwe yepamusoro mutambi - akatakura matanda unobva pectoral tsandanyama pamwe papfudzi.

kuita maitikiro

Bench nesimba ane deva pabhenji ari kubhawa ngazviitwe 4 rinovira, 8-10 reps neimwe. Kushandisa ichi, hazvina chinodiwa kwete zvimwe voga kurovedza kaviri pavhiki, uye vanodiwa, nokuti muviri inoda zororo pakupora zvakakwana. Kutonga uku rinoshanda kwete chete kune boka iri tsandanyama, asi zvose zvavo.

Pachishandiswa akaanyora chirongwa, maekisesaizi rinoitwa pazuva muviri pectoral tsandanyama, kunyanya pashure chaiwo pabhenji nesimba achirurama pabhenji. An nzira urongwa dumbbell pabhenji mune tilted. Zvakakodzera nyaya kana kurudyi mutambi goko vakabatikana kana vasipo. Zvisinei, muchiitiko ichi vanodawo rubatsiro naye kana murairidzi. Kusiyana benching tsvimbo, imwe kuchengeteka mambure kunoitwa kukuvadza emaoko, uyewo panopera kuita zviri zvakafanira kuti kubatsira mutambi kuderedza dumbbells.

Common zvikanganiso

The inonyanya chikanganiso beginners - iri kubva rubatsiro nyanzvi. Oga kusika chirongwa kurovedza anonzwisisa, yakavakirwa nyaya kubva Internet, asi kuisa beginners vanoshandisa michina anokwanisa chete murairidzi. Iva nhau tsvimbo zvachose pasi ane deva pabhenji kana akasimudza musoro, unofanira kuita maekisesaizi zvakarurama, zvimwe pamusana richaparadzwa, uyewo nechido.

Chimwe chikanganiso chikuru overtraining. Sezvataurwa pamusoro apa, muviri une kuzorora, nokuti chaizvo muviri chete atanga chirongwa tsandanyama kukura anoridza basa rinokosha mazororo.

Zvinokosha zvikuru uye simba. Quality zvokudya anozadza tsandanyama ose anodiwa zvinoriumba ramangwana kukura, budiriro uye rokuvakazve zvisinei iro boka ruzivo tsandanyama kugozha: yokumusoro chipfuva kana mumwe.

zvikanganiso nevakawanda pachiitwa ichi

Zvokurega pamusoro pabhenji ari pakapuranga pamusoro Rerekerai pabhenji, govera zvinotevera nhamba zvaaikanganisa:

• Kururama inoshandiswa pakutsigira tsoka. Tsoka vanofanira kupfuura pabendekete upamhi oga, vanobwembura pamabvi uye vakaoma vampire.face pasi, ichipa hwakavimbika anotsigira muviri.
• Beginners kazhinji dzingirira guru kurema mukusaziva kuedza kuratidza kure ari yokurovedza muviri, yayo simba unhu,. Haufaniri kuwana kubatanidzwa ichi, kuti arege kukanganwa chinangwa kuwedzera vhoriyamu imwe muviri tsandanyama. Great uremu achauya pashure, asi kutanga unofanira kuita basa guru.
• Bench tsvimbo mumwe pabhenji vachida zvinoda zvachose calibrated midziyo, panguva yakaderera pfungwa zvakafanira kubata chitambi repamusoro chipfuva. Vatsva vanowanzotevedzera kusiyira bhomba iri rezasi chikamu kana zvachose musi mudumbu, ndiro chikanganiso.
• Havafaniri kuva 'kurova "ari barbell kubva pachipfuva. Chekutanga, muchiitiko ichi, zvakaoma, kunyanya pachiitwa pabhenji tsvimbo pa madhigirii 45 kurerekera bhenji, chepiri zviri pamuviri kukuvara.

anobatsira zvahungava hwakaita zvakavimbika

Kushandisa pamusoro kubhawa pabhenji wokudhinda riri Rerekerai pabhenji, unofanira kuongorora mamiriro pachavo mapfundo dzavo nemarunda, izvo pasi zvokuimba kushushikana uye kuwedzera yokurovedza muviri. Nokuti vatambi vane vadyi matambudziko, izvo kunowanzoitika, Zvinokurudzirwa kushandisa rinokosha cuff. Uye regai kukanganwa pamusoro mishonga chaizvo kuti kudzorera uye kudzivirira vagari tishu.

Hatifaniri kuregeredza kuchengeteka mambure panguva yechiitwa, kunyange kana iwe chete rubatsiro nokubvisa goko kubva rack. Own noutano zvikuru kupfuura chinzvimbo, musakanganwa nezvazvo.

Achiratidza

Mukugumisa, zvinofanira kucherechedzwa kuti mumwe muviri zvinofanira kuitwa nemazvo, uye ichi chinofanira vakafunga panze uye akashanda purogiramu kudzidziswa. Achingwarira vakaronga chiito - kiyi pakukura muviri wake uye noutano pakururama uye vakachengeteka. Mumwe havafaniri kuona simba ravo uye zvinogonekwa, kuti chipenye pamberi vamwe yokurovedza muviri, nekuti haugoni kuva yakasimba zvose, pane nguva dzose munhu akasimba.

Chete kushamiswa mutambi - chete iye, pose marwadzo ake uye kurukutika munzira ubudirire. Uye zvakaoma chaizvo pasina nokungwarira pfungwa uye basa mabasa, uye kunyatsoomerera kuzvidzora.

Nekuti pane agere refu paIndaneti vachitsvaka rakasiyana nemamwe inoshanda zvirongwa, yokuedzwa akawana mashoko pamusoro pacharo uye kuwana ruzivo kuburikidza pachavo kutongwa kwavo uye kukanganisa, zviri nani kuti kutendeukira kune nyanzvi mudzidzisi uye kushanda pasi poutungamiriri hwake.