Ndezvipi mirayiro iri nhau nhema

Bench wokudhinda wakaita zvinenge zvose, pasina anosara. Ungave uri mutsva kana mutambi kwakarungwa, bhenji wokudhinda richava guru muviri, pasina yausingazodyi kuzadzisa Somugumisiro akanaka. Kunenge kuti mune mumwe munhu angafarira zviratidzi deadlift kana squat, asi ukama chaiwo ari pabhenji wokudhinda wakasungwa kuti kukanganiswa muhurukuro yako. Iye mhando yavachashevedzera kadhi rimwe mutambi. Mukuwedzera, inoratidza pabhenji wokudhinda, ruremekedzo uye pfungwa dzako munhu akanaka.

Standards Bench Press Streats zviripo. Kwete kare, anenge gumi apfuura, pemisara uye zvinzvimbo mune mutambo takagoverwa maererano uwandu anobudirira zvikuru nzira muchiitwa matatu: bhenji wokudhinda bhaa nhema, deadlifts uye squats. Haana kukosha sezvo imi oga chakazunguzirwa, akagara kana kutambanudzira, kuti hachisi chokwadi pamusoro chipo, apo vakawanda mutambo nemisanganiswa mitoo yakadai haina kuomerera. Ivo kusuma mitemo pamusoro pabhenji wokudhinda.

Pamutemo bhenji chisviniro zvakananga Proportional kuvimba kurema kwenyu, chechikadzi uye muboka. Nokuti varume navakadzi Mapato akakamurwa vakomana nevasikana (Makore 18), juniors (18 kusvika 23 years), wakashama (24 kusvika 39) uye vakwegura (40+ subgroups, 50+, 60+, 70+). Asi kurema akasiyana chaizvo, kana kubuda zvaanoda bhenji wokudhinda kana kurwa zvezita. Somuenzaniso, varume vari uremu muboka 83 makirogiramu nokuda Implementation yatenzi yemitambo yacho kubhabhatidzwa zvakafanira nepavaigona kubva 177 makirogiramu, zvisina chokwadi vakadzi, uyo ari muboka kg 84 achada 115 makirogiramu. nzeve Great iri akaripa vatambi, lifters rwokugadzira.

Kana mukusimbisa muviri kupomba chipfuva tsandanyama pabhenji zvinoberekwa kwadzo kufamba, apo vachasimudza Streats nezveimwe yakasiyana zvachose mapoka tsandanyama. Nokuti migumisiro yakanakisisa, unofanira kufonyora yakawanda sezvingabvira uye kuita maekisesaizi sangano achabvuta, utilizing kwete chete chipfuva triceps, deltoid uye, chokwadi, zviri shure tsandanyama. Imi worudzii kudhonza shure, vachiita budiriro. Chimwe ezvinhu zvinokosha - zvinofema, kakawanda uye rakarurama zvabuda izvo kunoenderana nezvinodiwa.

Asati achiita mureza pabhenji wokudhinda kunokosha sei kubata mweya wake, nekuti pamberi penyu kumirira mutoro sezvo muviri wacho tsandanyama, uye ruzhinji nhengo dzayo. Zvino iwe ndatura befu uye kuchengeta mweya yenyu. Pashure atora zvakakodzera nzvimbo pamusoro pabhenji kuti rutapudzo, sezvamakaropafadzwa nokuti mweya wokufema zvishoma nezvishoma. zvinhu izvi zvinofanira kufungwa nezvazvo pose Workout yenyu, nokuti pasina navo, kunyange pasi pokudzora chero zvinodhaka kurovedza asingadi kuva vanobudirira. Kunenge kuti mabasa enyu pfupi vachaenda kupfuura kuchitsauko makirogiramu. Ungave kuita mutambo kana kwete, kutsikirira More hapana munhu kokurwadziwa! Mukupesana, zvinoita here kusimba uye yakanaka. Izvi vanonzi "nehwaro nezvigadziko zvose" mukuvaka simba dzakabudirira tsandanyama, uye vari kubudirira chero mitambo madunhurirwa. Saka tora pambiru, ona zvinotaurwa ndeyokuva kwamuri Bench Press, uye muviri pamusoro utano.