Ubwino Wapamwamba Wogwiritsa Ntchito Mabenchi Osinthika Panjira Yanu Yolimbitsa Thupi

Mukadangosankha chida chimodzi cholumikizira ndi ma dumbbell kapena mipiringidzo yanu, chingakhale chiyani?

Ambiri anganene kuti chopondapo kapena njinga. Koma pakumanga thupi lokhazikika, lolimba, yankho ndiloti Adjustable Bench.

Ngakhale kuti benchi lathyathyathya ndilofunika kwambiri, benchi yosinthika (yomwe nthawi zambiri imatchedwa FID Bench: Flat, Incline, Decline) ndi 'Swiss Army Knife' ya Home Gym Equipment . Imatsegula masewera olimbitsa thupi mazana ambiri omwe malo athyathyathya sangathe kuthandizira.

M'nkhaniyi, tikufufuza chifukwa chake kutha kusintha ma angles sikungokhala kosangalatsa-ndikofunikira kuti minofu ikule bwino komanso chitetezo.

1. Kusinthasintha Kosafanana kwa Maphunziro Onse a Thupi

Ubwino waukulu wa Mabenchi Osinthika ndikuti amatha kusintha malo amodzi kukhala malo ophunzitsira amitundu yambiri.

A. Mphamvu ya ngodya

Mukasintha pad yakumbuyo, mumasintha fiziki yamasewera olimbitsa thupi:

• Madigiri 90 (Kuwongoka): sinthani benchi kukhala mpando wokhala ndi chithandizo chakumbuyo kwa Kusindikiza Kwamapewa Kwapamwamba . Izi zimateteza kumbuyo kwanu poyerekeza ndi makina osindikizira oyimirira.

• 30-45 Digiri (Incline): Imasuntha kuyang'ana kumtunda kwa pectoral (chifuwa) ndi kutsogolo kwa deltoids.

• Madigiri 0 (Flat): Malo apamwamba kwambiri otulutsa mphamvu zambiri pamakina osindikizira.

• -15 Degrees (Decline): Imalunjika pachifuwa chakumunsi ndikuchepetsa kupsinjika pamapewa.

B. Kupitirira Chifuwa Press

Sizongokankhira. Benchi yosinthika imathandizira:

• Mizere Yothandizira pachifuwa: Yalani nkhope yanu mokhotakhota kuti mulekanitse minofu yanu yam'mbuyo popanda kukakamiza msana wanu.

• Ma Curls Oyimilira: Kukhala kumbuyo kumtunda kumatambasula ma biceps, ndikupanga kusuntha kwakukulu kuposa ma curls oyimirira.

Sinthani Kukonzekera Kwanu: Sakatulani zosunthika zathu Ma Racks ndi Mabenchi Collection kuti mupeze benchi yomwe imapereka zosintha zosavuta, zotetezeka.

2. Kupititsa patsogolo Kugwira Ntchito Mwachangu (Sayansi)

Chifukwa chiyani angle ili yofunika? Zimabwera pakulemba minofu ya minofu.

Ngati mumangophunzitsa pa benchi yathyathyathya, mukugunda mutu wapakati wa pectoralis wamkulu (chifuwa chapakati). Pakapita nthawi, izi zingayambitse kusalinganika kwa minofu komwe kumtunda kwa chifuwa ndi mapewa kumatsalira kumbuyo.

Kutsata Zofooka Zofooka

Mwa kuphatikiza Mabenchi Osinthika muzochita zanu, mutha 'kusema' minofuyo molondola.

• Kukula kwa Chifuwa Chapamwamba: 'Shelefu' ya pachifuwa chapamwamba ndizovuta kwambiri kupanga. Makina osindikizira a Incline ndi njira yabwino kwambiri yowonera derali.

• Kudzipatula: Mukakhala kapena kugona, mumachotsa kufunikira kwa miyendo yanu ndi pachimake kuti mukhazikike thupi lanu. Izi zimakulolani kuwongolera 100% ya mphamvu zanu mu minofu yomwe mukufuna, zomwe zimatsogolera ku hypertrophy (kukula).

Research Insight: Kafukufuku wofalitsidwa ndi American Council on Exercise (ACE) adatsimikizira kuti kuchita makina osindikizira a benchi pamtunda wa 45-degree kumapangitsa kutsegula kwambiri kwa upper clavicular pectoralis poyerekeza ndi benchi yosalala.

3. Chitetezo ndi Kukhazikika kwa Magawo Onse

Kaya ndinu oyamba kapena oyendetsa magetsi, chitetezo ndichofunika kwambiri.

A. Kukhazikika Pansi Pakatundu

Kuyesera kusindikiza pamapewa mutakhala pa mpira wokhazikika kapena kuyimirira kumafuna kukhazikika kwakukulu. Mukatopa, mawonekedwe anu amawonongeka, ndipo chiwopsezo chovulala chimawonjezeka.

Benchi yapamwamba yosinthika imapereka mawonekedwe olimba, opangidwa ndi zitsulo. Thandizoli limakupatsani mwayi wokweza zolemera zolemera bwino, podziwa kuti msana wanu watetezedwa.

B. Omangidwa Kuti Anyamule Kwambiri

Sikuti mabenchi onse ali ofanana. Ma Racks a Premium ndi Mabenchi adapangidwa kuti azikhala ndi phazi lalikulu kuti apewe kuwongolera.

• Kwa oyamba kumene: Zimapereka malo otetezeka kuti muphunzire kayendedwe kake popanda kugwedezeka.

• Kwa Ubwino: Imanyamula katundu wolemetsa (nthawi zambiri 600lbs+) osamangirira.

4. Kukulitsa Malo mu Ma Gyms Akunyumba

Kwa Zida Zolimbitsa Thupi Zanyumba , kugwiritsa ntchito bwino malo ndikofunikira.

M'malo mogula mpando wapamapewa, benchi lathyathyathya, ndi benchi yocheperako, benchi imodzi yapamwamba kwambiri imagwira ntchito zitatu. Mukaphatikizidwa ndi ma dumbbells osinthika kapena theka-rack, mumakhala ndi masewera olimbitsa thupi athunthu pakona ya chipinda.

Mapeto

Benchi yosalala ndiyabwino, koma Benchi Yosinthika ndiyofunikira.

Mwa kukulolani kuti musinthe mbali ya kuukira, mutha kulunjika ulusi wina wa minofu, kuteteza mafupa anu, ndikuwonjezera kusinthasintha kosalekeza kuntchito zanu. Ndi imodzi mwazinthu zochepa zomwe zimakula ndi inu mukamakula.

Osachepetsa kuthekera kwanu pakona imodzi yokha. Onani mabenchi olemetsa, okhala ndi ma angle angapo mu yathu Racks ndi Mabenchi Series ndikutenga maphunziro anu kupita gawo lina.