Ngati ndinu mtundu wa munthu amene amaganiza za makina osindikizira ngati masewera olimbitsa thupi kuti mukhale ndi minofu ya pectoral, ndi nthawi yoti muganizirenso.

Author: Matt Rhodes

Akachita bwino, makina osindikizira a benchi amakhudza minofu ya thupi lonse, kukulitsa mphamvu ndi minofu mofanana ndi kuchita masewera olimbitsa thupi angapo. Zitha kukhala ndendende mtundu wa masewera olimbitsa thupi omwe, ngati achita ndi kulemera kokwanira, amatembenuza mitu yonse kumalo ochitira masewera olimbitsa thupi komweko. Njira yonse yopezera zambiri pazochitika zachikhalidwe ichi ndikuwonjezera mwadala kulemera kwa makina osindikizira - ntchito yomwe singakhale yokwanira kuchita ndi chidziwitso.

Gulu lirilonse lalikulu la minofu m'thupi lanu limagwira ntchito popanga makina osindikizira bwino, makamaka mukayamba kugwiritsa ntchito zolemera kwambiri. Ndipo chinthu chachikulu ndikuti mutha kukankha zolemera zazikulu, mosasamala kanthu kuti muli ndi mawere amphamvu mwachibadwa kapena ayi. Mukungoyenera kuyesetsa kugwiritsa ntchito minofu yonse yowonjezera yomwe ikukhudzidwa ndi makina osindikizira a benchi. Mukangopanga "thandizo" la minofu ya synergistic, mutha kuthana ndi zolemetsa zazikulu kuposa kale, zomwe zimakupatsani mwayi wopanga misa mwachangu.

Tifotokoza ntchito yomwe gulu lililonse lamagulu amtunduwu limagwira ndikuwonetsa njira yabwino yolumikizirana kuti ikhale njira imodzi yomwe ingawonjezere kulemera kwa benchi ndikukusandutsani kukhala makina akulu komanso amphamvu a barbell press.

Kunyumba

Kuti muwonjezere kugunda koyambirira kuchokera pachifuwa, muyenera kuphunzitsa miyendo yanu, komanso mwamphamvu kwambiri. Izi zitha kumveka ngati zotsutsana, koma thupi lakumunsi limagwira ntchito ngati maziko amagetsi a benchi. Kumayambiriro kwa makina osindikizira a benchi opangidwa bwino, thupi lanu limakhala ngati kasupe woponderezedwa, mphamvu zonse zomwe zingatheke zomwe zimayikidwa m'miyendo. Ngati mukulephera kuphunzitsa thupi lanu lakumunsi mokwanira kuti "mutsegule kasupe" ndi mphamvu zonse, mudzapereka gawo lalikulu la kulemera kwake komwe mukanatha kufinya.

Kuti muthe kumanga maziko otere, mudzayenera kupereka tsiku limodzi lathunthu la maphunziro kuti mupange thupi lanu lakumunsi. Mudzagwada, kukwera, ndikukonzekera minofu ya miyendo yanu kuti muyambe ndikuthandizira makina osindikizira. Zochitazi sizidzangolimbitsa miyendo yanu, komanso zimagwirizanitsa minofu yanu yam'mbuyo ndi m'munsi.

Maziko

Ngakhale mumathandizira bala ndi manja anu ndi chifuwa panthawi yosindikizira, ndi nsana wanu womwe umagwira thupi lanu lonse pamene mukuchita masewera olimbitsa thupi. Barbell ikangoyamba kusunthira m'mwamba chifukwa cha mphamvu ya miyendo yanu, ma lats amayamba kusewera, kuthandiza kukankha ndikufulumizitsa kusuntha kwa bar mpaka pakati pa matalikidwe a atolankhani.

Zochita mu pulogalamuyi zidzakulitsa msana wanu pamakona onse kuti mupereke katundu wofunikira ndi> mphamvu, zomwe zidzawonjezera misa ndi m'lifupi ndikuwongolera makina anu osindikizira. Kuphatikiza pakuchita zolimbitsa thupi (zomwe, mwa njira, ndizochita zolimbitsa thupi kwambiri zakumbuyo) zomwe cholinga chake ndikukulitsa thupi lanu lakumunsi, mudzachita masewera angapo a latissimus: mzere wa T-bar ndi mzere wa pachifuwa. ... Ndipo ntchito ina yabwino kwambiri ya kumtunda - kukokera - "kumaliza" kumbuyo.

Kukhazikika

Tsopano kuti barbell yanu ikupita kumtunda, muyenera kuikhazikika. Mudzakhala ndi lingaliro la nyimbo yanuyanu pamene chirichonse chikuchitika monga chiyenera, nthawi iliyonse pamayendedwe osiyanasiyana. Mukangomva izi, yesetsani kusunga malire omwe mwapeza; zidzakuthandizani kukhalabe ndi malo abwino komanso kupewa kuvulala.

Chinsinsi apa ndi mphamvu ya mapewa, osati kungokankhira zolemera zazikulu, komanso kuteteza minofu yomwe imamaliza kusindikiza; ndipo ngati mapewa ali amphamvu, aliyense wolemera kwambiri adzamva ngati ntchitoyo ikuchitika molondola.

Mosiyana ndi zimenezi, ngati mapewa anu sali olimba mokwanira kuti agwire zolemera zolemera pamalo okhazikika pamene akukankhira, iwo akhoza kukhala pachiopsezo cha mitundu yosiyanasiyana ya kuvulala.

Ndi pulogalamuyi, mungochita masewera olimbitsa thupi amodzi kuti mulimbikitse mapewa anu, koma ndi masewera olimbitsa thupi omwe amadziwika masiku ano: makina osindikizira a barbell. Tikudziwa kuti izi ndi zolimbitsa thupi, koma zikafika pakukula kwa mapewa ndi mphamvu zonse, masewerawa ndi othandiza kwambiri kuposa masewera ena aliwonse.

Yang'anani njira yochitira masewera olimbitsa thupi (kusuntha kwa bar kuyenera kutha pamwamba ndi kumbuyo pang'ono kumutu) ndipo mudzawona kuti kulemera kwa bar yanu kudzakwera m'milungu yochepa chabe.

mathero

Kuchokera pakati pa matalikidwe a makina osindikizira a benchi, ma triceps amakhudzidwa ndi kuphedwa. Izi ndi minofu yomwe imakankhira bar kumalo ake omaliza, kotero mphamvu ya triceps - makamaka mutu wautali - ndiyofunika kuti ikhale yopambana yosindikizira benchi.

Mukakonza mutu wautali wa triceps, mudzamva kugwedezeka pafupi ndi zigongono zanu. Ndi pulogalamuyi, "mudzaukira" chinthu chofunikira kwambiri cha anatomical ndi makina osindikizira a benchi ndi makina osindikizira a ku France. Mukhoza kuwonjezera makina osindikizira a ku France ku pulogalamu yanu kuti muyese bwino gulu la minofu ili, koma kumbukirani kuti mutu wautali ndi womwe umapereka mphamvu zomwe mukufunikira kuti muthe kukankhira zolemera zazikulu.

Dongosolo Lanu Lozizira la Bench Press

Gawo lanu loyamba limaphatikizapo kudziwa kulemera kwa bar pa kubwereza kamodzi (1RM). Ngati mukuphunzira nokha ndipo simukumva kuti ndinu otetezeka pochita izi, mutha kugwiritsa ntchito njira iyi kuwerengera pafupifupi 1RM:

Program

Tsiku 1: Thupi lapamwamba

Tsiku 2: Pansi thupi

Tsiku 3: Minofu yowonjezera

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