Indlela efanelekileyo yokupompa i-torso-bench press of dumbbells

Umzimba omhle wawuhlala uxabiso. Ngethuba lethu, abantu baye bahamba phambili ngenxa yenkqubela phambili kwezobuchwepheshe. Abaninzi basebenza kwiiofisi, behleli esihlalweni emva komboniso wekhompyutha. Ezi zinto zikhokelela ekubeni bunzima obunzima, iingxaki zempilo, njl. Elizweni lethu, ukuhamba kwabantu, okukhuthaza impilo yokuphila, kancane kancane kukhula. Kwaye akukho nto iphosakeleyo. Makube ngcono ukuba abantu abatsha baya kwi-gym, kunokusebenzisa utywala kunye neziyobisi. Kule nqaku siza kuxoxa ngeendlela ezisemgangathweni onokuzihlakulela ngayo imisipha yepectoral.

Abadlali abaninzi banqwenela ukwenza umshini we-bench press. Lo ngumsebenzi osisiseko onokuwufumana uninzi lwe-torso. Ngoxa usebenza kunye nebha, amaninzi amaninzi ayabandakanyeka. Ngokwefuthe elikhulu leepesenti, isetyenziselwa ukuqeqeshwa kuyimfuneko. Phantse bonke abaqeqeshi bacebisa ukuba benze ngokuhambelana nomxube wee-dumbbell ezilele phantsi. Ukuzivocavoca kwandisa amandla abo bonke imisipha ye-pectoral, ichukumisa ngokugqibeleleyo ukukhutshwa kwesihlunu. Ukongezelela, amaqela athile abandakanyekayo: i-biceps, i-triceps, i-front deltas. Ngempumelelo kwenkcenkcazo yebhenki, i-dumbbell ayikho ngaphantsi komsebenzi kunye ne-barbell. Uhluke ngokuthe ngqo. Ngomqulu webar, umthwalo ungenxa yesisindo esinzima. Kwimeko ye-dumbbells, umphumo ufezekiswa ngokusebenzisa umthamo omkhulu. Kufuneka kukhunjulwe ukuba le misebenzi iya kwenziwa ngendlela enzima. Ngaloo ndlela, i-torso yenziwa ngokupheleleyo (ngaphandle kweyona nxalenye ephezulu).

Kukho nawuphi na umsebenzi, ubuchule obufanelekileyo kubalulekile. Okokuqala, kufuneka uqikelele ubunzima bokusebenza. Eli xabiso ngumntu ngamnye kumdlali ngamnye. Yenza umsebenzi ogqwesileyo kunye neqabane eliza kukhonza kunye nokudubula iigobolondo. Ukubhala phantsi kungabandakanyi iimeko eziphazamisayo. Ukulala ebhentshini, umdlali kufuneka athathe isikhundla sokuqala - ukuguqulwa kumqolo osezantsi, imilenze ebubanzi bamagxa ngaphandle kokulahlekelwa kozinzo. Xa iqabane liza kunika i-dumbbells, ungaqalisa ukusebenza. Iingqungquthela kwindawo ephantsi kufuneka zikhangele ngqo kumacala. Ukuphakamisa ama-dumbbells, ama-vultures kufuneka athinte. Ukuzivocavoca ukuhlanganiswa okupheleleyo kufuneka kwenziwe kwintetho ezintathu okanye ezine zeetethi ezi-6-8. Iphutha labaninzi abadlali be-novice ngumthwalo ophezulu kakhulu wokusebenza. Ukuba kule ndlela yokugqibela uzinceda nge-pelvis okanye ngasemva, kufuneka unciphise ubunzima bee-shells. Kungcono ukwenza umshicileli wee-dumbbell ezilele ngaphandle kwebar. Isiphumo siphethe ngokufanayo, kwaye amandla aya kuchitha kabini. Ngoko ke, ukubuyisela kuya kuthatha ixesha elongezelelweyo. Njengoko uyakubona, inkcazo yebhenki ye-dumbbells isenzo esiwusizo kakhulu.

Abagijimi abaninzi abanakukwazi ukunika umzobo wazo. Kule ngxaki kuya kunceda ukulima kwee-dumbbells. Ngosizo lomsebenzi, ukuxhaswa kunye neentambo zesifuba zifundiswa kakuhle. Phakathi kwabadlali, "i-wiring" ithandwa kakhulu. Kwaye akumangalisi. Ngokubandakanya ukusetyenziswa kwenkqubo yoqeqesho lwakho, uya kufezekisa ukukhululeka kunye nesimo esifanelekileyo esifubeni. Ukuphunyezwa kwe "wiring" kuyisiseko. Kuza kuthatha ibhentshi ehamba phambili. Umgijimi ulala phantsi, unike iigobols, iintendelezo kufuneka zijonge omnye nomnye. Akukho naliphi na into enokukrazula ikhanda lakho ebhentshini. Oku kuya kuphazamisa kakhulu ukusebenza komsebenzi.

Ukuba i-thorax yayiphambaniswe ngokulinganayo, kubalulekile ukukhumbula inxalenye yayo ephezulu. Ukusetyenziswa ngokufanelekileyo kulo mzekelo kukushicilela okutyekisayo kwee-dumbbells. Ngenxa yobukhulu bemimandla yokuhamba, imisipha ephezulu yesifuba isalwe ngokukhawuleza. Oku kubangela ukukhula kobunzima bomzimba. Ukuzivocavoca kufuneka kwenziwe emva kokushicilela ibha. Oko kukuthi, kuqala kuza umthwalo osisiseko, kwaye emva koko uphando olunzulu lweqela elithile lemisipha. Umsebenzi udinga ibhentshi nge-angle yokuthambekela kwama-35-45 degrees. Le nqubo ifana neyesiqhezu esibhekisele ebhentshini. Ukwahlukana kuphela ngumsebenzi onzima.