Kuchita benchi atolankhani

Pofuna kuonjezera chifuwa, mukhoza, ndithudi, monga anaphunzitsa ana kudya kabichi zambiri, koma pali njira yodalirika kwambiri. Bwino kwambiri, komanso mwa zolimbitsa mphamvu-kwambiri ndi benchi atolankhani ku chifuwa. Njira iyi ndi yovuta mwaukadaulo, koma adzakhala nako kuchita bwino, chifukwa zimakhudza chifukwa komaliza.

Ambiri analakwitsa oyamba, osati oyamba, kusankha molakwika ndodo kulemera. Onse kuiwala ulamuliro zofunika ntchito zolemera: "zochepa, koma bwino." Kumene, ndi kufuna bwino mwamtheradi oyamba kuyang'ana ndi anyamata ophunzitsidwa bwino ndi atsikana kusonyeza luso lawo. Choncho mlandu ndi kulemera wokwera pa chifuwa chake, si powasamalira mfundo yakuti zimenezi bwino.

Choncho, chitani zida benchi atolankhani barbell atagona maonekedwe monga izi:

Chagada pa benchi ndi mapazi anu mosabisa pansi phewa-m'lifupi padera. Mabenchi ayenera okha mutu, masamba phewa ndi matako. Ndipo komabe! M'chiuno ndi inagwa, sitiyenera amugwire iye benchi, izi ndi zofunika kwambiri. Tengani positi kotero kuti pamene kutsitsa mu malo ya dzuwa plexus manja ndichotse pa elbows pa kumathandiza kupeza ngodya zabwino bwino. mpweya kumachitika pa nthawi ya yopezera ndodo mmwamba. Pokoka mpweya monga muyenera kuchita pamene projectile ali ayanjane pamtima. lingaliro ndi mavuto minofu yambiri ya mpweya ndi pa zoyesayesa zake kuti nambala pazipita mu mapapo. Ndiko kuti, kuchita mwake, panthawi imene voteji mu mapapo anu adzakhala kwambiri wa carbon dioxide, amene si abwino ngati inu kusinthanitsa ndi kutuluka mpweya. Kotero kumbukirani Komabe, benchi atolankhani, monga masewera olimbitsa thupi ina, kuchitidwa ndi kupuma zolondola.

Pamene akuchita Zochita kuganizira chisamaliro pa minofu kuti ntchito. Yesani kuona ntchito zawo, masiteji onse yosangalala ndi mavuto. Pamene kutigwira ku projectile palokha, "siigwa kudzera" pachifuwa. Lofufuma kwambiri mbali imodzi kwa iye, ngati kuyesera kupeza kuti denga. Mukhoza kuyang'ana pa iye mu ndondomeko ya kukhazikitsa. Kupsa, makamaka mu gawo lotsiriza, pamene kapamwamba ndi kale pamwamba, ine ndikufuna Finyani ake ngakhale apamwamba, ndi chimene mukuchita likuvutika kulephera kwa chifuwa ndi manja ake kuukonza.

Pali malamulo pochita chilichonse zolemera. Njira yoyamba - otentha amene ndi imene minofu yanu ndi kukhazikitsidwa ntchito ndi chofunika kwambiri. Kupanga njira imeneyi okha ndiwo ayenera stamped popanda atapachikidwa pa iye zikondamoyo. Atangotha minofu kutenthetsa, kutsatira benchi atolankhani ndi kulemera ntchito.

Kumbukirani, Margolis Wheel ndikofunikira pamaso pa mlangizi kapena wothamanga odziwa, chifukwa ankaona kuti kwambiri ndipo tikusowa wina amene angathe kutsimikiza inu.

Cholakwa chachikulu, zomwe zalembedwa pamaso - ichi ndi kusankha molakwika ndodo kulemera. Chifukwa inu kungopeza ntchito bwino. Only mutamva katswiri njira ya benchi atolankhani ndi kupuma moyenera angadwale kulemera kwa projectile lapansi.

Monga muyenera kuchita benchi atolankhani pa kulozetsa benchi. Njira ya ntchito yonseyi ndi chimodzimodzi monga pa molunjika benchi, koma zinayenda bwino kuposa matabwa magombe a minofu pachifuwa. Izi kuonjezera izo zowoneka. Monga ntchito yonseyi ndi abwino kwa atsikana ndi amayi. Ndi bwino kwambiri Ufumuyo mawonekedwe m'mawere. Kumangitsa izo, ndithudi, njira iyi si zenizeni, koma kupanga mabere wokongola kwambiri ngati n'kotheka.

othamanga ambiri kuchita masewera olimbitsa thupi mosiyana zokwanira. Benchi atolankhani nsinga pafupi ndi kugwira ntchito bwino mkati chifuwa mitolo minofu, koma ntchito yonseyi, pali drawback chimodzi - ndinu katundu wolemera kwambiri pa triceps ndi zigoli. Kuphunzira mkati mwa chifuwa akadali bwino yosayenera Kulumikizana dumbbells mu dzanja ndi kuchita kokoka ndi gulu lapadera zolinga zimenezi.