Iyo Dumbbell Bench Press Ndiyo Imwe Yakanakisa Ekumusoro-Muviri Maekisesaizi Iwe Aungaita

Zvemukati

• Dumbbell Bench Press Mabhenefiti uye Misiyano
• Maitiro ekuita Dumbbell Bench Press
• Ongororo ye

Nepo bhenji yekudhinda inogona kuzivikanwa senge mukoma wekusimbisa muviri uye yechinyakare yepamusoro-muviri kurovedza muviri, zvakati wandei kupfuura izvo: "Bhenji yekudhinda, ichiri kuisa simbiso pane akasarudzika mhasuru mapoka, izere-muviri kufamba," anodaro Lisa Niren, murairidzi mukuru wekumhanyisa app Studio.

Iyo dumbbell bench press (yakaratidzwa pano neNYC-based trainer Rachel Mariotti) inogona kukubatsira kuvaka simba pamusoro pekugadzirira mamwe maekisesaizi (hi, push-ups) uye kukuita kuti unzwe semhare yakasimba kwazvo, ingave uchizviita ne barbell, dumbbells, kana ... shamwari yako yekudzidzira.

Dumbbell Bench Press Mabhenefiti uye Misiyano

"Muchina webhenji unoshandisa mapendekete ako, triceps, forearms, lats, pecs, misungo, rhomboids, uye yakawanda mhasuru dzose dziri kumusoro," anodaro Niren. "Zvisinei, muchina wekudhinda webhenji hauna chete shandisa chipfuva chako kana muviri wepamusoro. "Paunogara pabhenji nemazvo, unoshandisa rako repazasi musana, chiuno, uye makumbo kudzikamisa muviri wako wese, kugadzira hwaro hwakasimba, uye kugadzira dhiraivhu kubva pasi."

Ndizvozvo: Hapana makumbo enoodle anobvumirwa. Iwe unofanirwa kubatanidza yako quads uye glutes kunyatso kumanikidza tsoka dzako muvhu, pamwe neyako musimboti yekuchengetedza musana wako wakachengeteka uye fomu pane poindi.

Kuita bhenji muchinda nemadumbbell kunowedzera imwe perk. uye mudzidzisi weFortë.

Kutsikirira bhenji kunogona kukubatsira kuvaka simba rekusundidzira, asi iwe unogona zvakare kuita bodyweight push-ups kugadzirira tsandanyama dzako dzebhenji kudzvanya. Kana zvese zviri kunetsa, dzokera kune eccentric push-ups: Tanga panzvimbo yakakwirira yepuranga uye udzikise muviri wako zvishoma nezvishoma kusvika pasi. Nyaya dzakabatana? "45-degree kana kwazvakarerekera kubata (verenga: michindwe yakatarisana mukati) inozotarisa mhasuru dzechipfuva zvishoma zvakasiyana uye inobvumidza avo vane nyaya dzepafudzi nzvimbo iri nani yebhenji," anodaro Jones.

Kana iwe uchidzidzira dumbbell bench press, simudza ante nekuzviita nebarbell panzvimbo, uchiita bhenji rekuvhara-pedyo, bhenji rekumhanya, kana bhenji rebhenji, anodaro Niren. (Ingo ita shuwa kuti urikushandisa spotter kana bhenji zvakachengeteka kana iwe ukatanga kunyatso kukwidza kurema.)

Maitiro ekuita Dumbbell Bench Press

A. Gara pabhenji nehuremu-huremu dumbbell mune yega ruoko, uchizorora pazvidya.

B. Sveta magokora zvakasimba kusvika pambabvu, uye zvishoma nezvishoma dzikisa torso pasi pabhenji kuti urare wakatarisa, wakabata dumbbells pamberi pemapfudzi. Vhura magokora kumativi kuitira kuti triceps akaenzana kune torso, akabata zvimedu zvishoma zvakapamhamha kupfuura bendekete-upamhi nemichindwe yakatarisana netsoka. Dzvanya tsoka dzakadzika pasi uye batanidza core kuti utange.

C. Exhale uye wobva wadzvanya dumbbells kure nepachipfuva, uchitwasanudza maoko kuitira kuti zvinyoronyoro zviri pamusoro pemapfudzi.

D. Inhale kudzikisa zvishoma nezvishoma madumbbells kudzokera kunzvimbo yekutanga, kumbomira kana madumbbells ari pamusoro pemapfudzi-urefu.

Ita 10 kusvika ku12 reps. Edza 3 seti.

Dumbbell Bhenji Press Fomu Mazano

• Kubva pachinzvimbo chepasi, svina mapendekete ako pamwechete sekunge uri kupinza penzura pakati pavo. Izvi zvinodzvanya ma lats ako mubhenji.
• Batanidza glutes yako uye quads kuti ushingaire kudzvanya tsoka dzako pasi nguva yese. Shins inofanira kunge yakatarisa pasi.
• Ive neshuwa yekufambisa dumbbells yakatwasuka kumusoro uye pasi zvinoenderana nechepakati pebhokisi rako.

Ongororo ye