Mabhenefiti Epamusoro Ekushandisa Anochinjika Mabhenji mune Yako Workout Routine

Kana iwe ukangosarudza chidimbu chimwe chete chemudziyo wekubatanidza nemadumbbells ako kana barbell, chingave chii?

Vazhinji vangati treadmill kana bhasikoro. Asi pakuvaka muviri wakadzikama, wakasimba, mhinduro ndeyeAdjustable Bench.

Nepo bhenji rakafuratira riri chinhu chikuru, bhenji rinogadziriswa (rinowanzonzi FID Bench: Flat, Incline, Decline) ndiyo 'Swiss Army Knife' yeHome Gym Equipment . Inovhura mazana emaekisesaizi akasiyana ayo akajairwa nzvimbo yakati sandara haigone kutsigira.

Muchinyorwa chino, tinoongorora kuti sei kugona kushandura makona kusiri kungoita zvekushamisira-icho chinodiwa pakukura kwakakwana kwemhasuru uye kuchengetedzeka.

1. Kusafananidzwa Kwakasiyana-siyana Kwekudzidziswa Kwemuviri Wese

Mukana wekutanga weAdjustable Mabhenji kugona kwavo kushandura nzvimbo imwe chete kuita yakawanda-inoshanda chiteshi chekudzidzisa.

A. Simba reMakona

Nekugadzirisa padhi yekumashure, unoshandura fizikisi yechiitwa:

• 90 Madhigirii (Kururama): shandura bhenji kuita chigaro nerutsigiro rwekumashure kune Overhead Shoulder Presses . Izvi zvinodzivirira musana wako wezasi zvichienzaniswa nemichina yakamira.

• 30-45 Madhigirii (Incline): Inoshandura kutarisa kune yepamusoro pectorals (chipfuva) uye mberi deltoids.

• 0 Madhigirii (Flat): Iyo yakasarudzika chinzvimbo chepamusoro simba rekubuda mumabhenji mashini.

• -15 Degrees (Decline): Inotarisa chipfuva chezasi uye inoderedza kunetseka pamapfudzi.

B. Kupfuura Chest Press

Hazvisi zvekusunda chete. Bhenji rinogadziriswa rinotsigira:

• Chest Inotsigirwa Mitsetse: Rara wakatarisa pasi pane yakarerekera kuparadzanisa musana wako mhasuru pasina kudzvinyirira lumbar spine.

• Incline Curls: Kugara kumashure pane yakatenuka inotambanudza mabiceps, ichigadzira yakakura huwandu hwekufamba kupfuura kumira curls.

Simudzira Setup Yako: Bhurawuza yedu yakasiyana-siyana Racks uye Mabhenji Kuunganidza kuti uwane bhenji rinopa nyore, rakachengeteka kugadzirisa.

2. Kuvandudza Workout Kubudirira (Iyo Sainzi)

Nei kona yacho ichikosha? Izvo zvinouya kune muscle fiber recruitment.

Kana iwe uchingodzidzira pabhenji rakati sandara, unenge uchinyanya kurova sternal musoro wepectoralis chikuru (chepakati chipfuva). Nokufamba kwenguva, izvi zvinogona kukonzera kusaenzana kwetsandanyama uko chipfuva chepamusoro nemapfudzi zvinosara kumashure.

Kuvavarira Vasina Simba

Nekubatanidza Mabhenji Anochinjika mumaitiro ako, unogona 'kuveza' tsandanyama zvakanyanya.

• Upper Chest Development: Iyo 'sherufu' yechipfuva chepamusoro inozivikanwa zvakaomarara kuvaka. Incline presses ndiyo nzira inonyanya kushanda yekunangisa iyi nzvimbo.

• Isolation: Paunogara kana kurara pasi, iwe unobvisa kudiwa kwemakumbo ako uye nheyo yekudzikamisa muviri wako. Izvi zvinokutendera kuti utungamire 100% yesimba rako mune inotangwa tsandanyama, zvichitungamira kune nani hypertrophy (kukura).

Research Insight: Imwe ongororo yakabudiswa neAmerican Council on Exercise (ACE) yakasimbisa kuti kuita mabhenji ekutsikirira pa45-degree incline kunoguma nekukwirisa kwakanyanya activation yekumusoro clavicular pectoralis zvichienzaniswa nebhenji rakafuratira.

3. Kuchengeteka uye Kugadzikana kweMatanho ese

Kunyangwe iwe uri wekutanga kana kuti powerlifter, kuchengetedzwa kwakakosha.

A. Kugadzikana Pasi Pomutoro

Kuedza kuita mutsindo wepafudzi ugere pabhora rakagadzikana kana kusimuka kunoda hombe yepakati. Sezvo iwe uchineta, fomu rako rinoputsika, uye njodzi yekukuvara inokwira.

Bhenji repamusoro-soro rinogadziriswa rinopa chimiro chakasimba, chesimbi. Rutsigiro urwu rwunokutendera kuti usimudze zvinorema zvakachengeteka, uchiziva musana wako wakachengetedzwa.

B. Yakagadzirirwa Kusimudza Zvinorema

Haasi ese mabhenji akafanana. Premium Racks uye Mabhenji akagadzirwa ane tsoka yakakura kudzivirira kupeta.

• Kune Vanotanga: Inopa nharaunda yakachengeteka yekudzidza mafambiro ekufamba pasina kuzununguka.

• For Pros: Inobata mitoro inorema (kazhinji 600lbs+) isina buckling.

4. Kukwirisa Nzvimbo muKumba Gyms

ZveKumba Gym Equipment , kugona kwenzvimbo kwakakosha.

Panzvimbo yekutenga chigaro chepfudzi chakasiyana, bhenji rakafuratira, uye bhenji rekuderera, bhenji rimwe remhando yepamusoro rinogadziriswa rinoita basa revatatu. Paunenge wakabatanidzwa neseti yeanogadziriswa dumbbells kana hafu-rack, une yakakwana yekutengesa-giredhi gym mukona yekamuri.

Mhedziso

Bhenji rakafuratira rakanaka, asi bhenji rinogadziriswa rakakosha.

Nekubvumidza iwe kuti uchinje kona yekurwiswa, unogona kunanga chaiwo tsandanyama fiber, chengetedza majoini ako, uye kuwedzera kusingaperi akasiyana kune ako ekushanda. Ndiyo imwe yeashoma mainvestment anokura newe sezvaunowedzera kusimba.

Usaganhurira kugona kwako kukona imwe chete. Ongorora iyo inorema-basa, akawanda-ekona mabhenji mune yedu Racks uye Mabhenji Series uye tora kudzidziswa kwako kune inotevera dimension.