Terera vs. Flat Bench: Chii chakanakira Chefu Yako?

Zvemukati

• Tenderedza mabhenji ekudhinda
• Tenderedza befu muchina, nhanho nhanho
• Flat bhenji michina
• Flat bhenchi chipfuva muchina, nhanho nhanho
• Kuchengetedza kwekuchengetedza

Terera vs. flat

Ungave uri kushambira, kusunda ngoro yegirosari, kana kukanda bhora, kuva nemhasuru yakasimba yechipfuva kwakakosha kune zviitiko zvezuva nezuva.

Izvo zvakakosha zvakanyanya kudzidzisa chipfuva chako mhasuru sezvaungaita chero rimwe boka remhasuru. Imwe yeanowanzojairika uye anoshanda ekurovedza ekushanda kwako chipfuva mhasuru ndeye chest chest. Asi ndeupi muchina wekudhinda wechipfuva unonyanya kushanda: iyo inoteedzera kana yakapfava bhenji chipfuva muchina?

Iko hakuna chaiko mhinduro chaiyo kana isiriyo. Iyi inyaya nyaya yekuda, zvinangwa zvako wega, uye zvauri kuyedza kuzadzisa. Kuti uwedzere mhedzisiro yako, ita ese maviri marudzi emuchina wekutsikirira, nekuti iwo maviri anoshanda angangoita ese akafanana mhasuru asi akarova mhasuru nenzira dzakasiyana zvishoma.

Ngatitarisei pane imwe neimwe yesarudzo idzi.

Tafura iripazasi inoratidza kuti ese ari maviri anoteedzera mabhenji ekutsikirira uye akapfava bhenji chipfuva michina inoshanda anoverengeka emhasuru yemhasuru.

Tenderedza mabhenji ekudhinda

Iyo pectoralis hombe mhasuru inoumbwa neyeclavicular uye musoro we sternocostal (yepamusoro uye wezasi pec).

Chinangwa chemuchina wekutenderedza ndeyekutarisa zvakanyanya iro basa pane epamusoro pecs. Kubatsira kukuru mukuita ekutsikirira ekutsikirira ndeyekukudziridza chikamu chepamusoro chepectoral mhasuru.

Kana bhenji rikaiswa padanho (15 kusvika pamadhigirii makumi matatu), iwe unomutsa mapfudzi ako zvakanyanya sezvo zvichienzaniswa nevekutsikirira papfudzi. Zvakare, nekuda kwekona yebhenji, chiitiko ichi chinoisa kusanyanya kushushikana pane yako rotator cuff, inova nzvimbo yakajairika yekukuvara kana uchishandisa bhenji rakapetana.

Nekudaro, kune zvimwe zvakanakira kuita yekuregedzera chifuva muchina. Nekuti iyo inorerekera muchipfuva yekudhinda inoisa kushushikana kwakawanda pec rako repamusoro, inokura iri boka remhasuru zvakanyanya, nepo bhenji rakapetana richiwanzo kuvaka uremu pamusoro peiyo pec.

Iwe urikushingairirawo kushandisa ako deltoids (mapfudzi) pakona iyi, saka haudi kushanda pane ako deltoids zuva rinotevera. Iwe haumbofi uchida kupfuurisa tsandanyama dzako, izvo zvinogona kuitika kana iwe ukarovedza iyo imwechete tsandanyama boka mazuva maviri akateedzana. Kunyanyisa kushandisa chero tsandanyama kunogona kukonzera kukuvara.

Tenderedza befu muchina, nhanho nhanho

1. Nhema kudzoka pabhenji rakamira. Ita shuwa kuti bhenji rakagadziriswa pakati pegumi nemashanu nemakumi matatu madhigirii pane inoteedzera. Chero chipi zvacho chakakwirira kupfuura madhigirii makumi matatu chinonyanya kushanda anterior deltoids (mapendekete). Kubata kwako kunofanirwa kuve uko magokora ako anoita 90-degree angle.
2. Uchishandisa ruoko rwefudzi-upamhi, putira minwe yako kutenderedza bhawa nemaoko ako akatarisa kure newe. Simudza bhaa kubva pa rack uye ubatisise rakatwasuka pamusoro pako nemaoko ako akakiyiwa.
3. Sezvaunofema mukati, buruka zvishoma nezvishoma kusvikira bhawa iri inch kubva pachipfuva chako. Iwe unoda kuti bhawa riwirirane nebhokisi rako repamusoro nguva yese. Maoko ako anofanira kunge ari pamadhigiri makumi mana neshanu uye akaiswa mumativi ako.
4. Bata chinzvimbo ichi kuti uverenge kamwe pazasi peichi chiitiko uye, uine muhombe mumwe chete, sundira bhawa kudzokera kunzvimbo yako yekutanga. Vhara maoko ako, bata, uye buruka zvishoma zvishoma.
5. Ita gumi nemaviri kudzokorora wobva waisa bhawa kumashure pane rack.
6. Pedzisa huwandu hweseti mashanu, uchiwedzera huremu mushure meimwe seti.

Flat bhenji michina

Sezvambotaurwa, iyo pectoralis yakakura inoumbwa neyepamusoro uye wezasi pec. Kana pabhenji rakapetwa, misoro miviri yakasimbiswa zvakaenzana, izvo zvinoita kuti chiitwa ichi chive chakanakisa kune kwese kukura kwepec.

Iyo yakapfava bhenji yekudhinda iri yakanyanya kuwanda yemvura inofamba, zvichienzaniswa neyako yezuva nezuva zviitiko. Nekudaro, kungofanana neinorerekera muchipfuva yekudhinda, pane zvimwe zvakashata.

Dorian Yates, nyanzvi yekuvaka muviri, akati: "Handitombobatanidze bhenji rakapfava mune yangu pec maitiro nekuti ndinofunga zvinomanikidzira kumberi deltoids zvakanyanya kuti chive chiitiko chinobudirira chekuvaka chipfuva. Zvakare, iyo kona yeyakafairika bhenji yekudhinda inoisa iyo pec tendon munzvimbo inotambura. Kukuvara kwakawanda kwepafudzi uye kukuvara zvakanyanya kunogona kukonzerwa nekugara pamabhenji. Zvipenga zvakawanda zvakabvaruka mukuvaka muviri zvave zvichikonzerwa nemadhindaini anorema epabhenji. ”

Semudzidzisi wega, ndinoona kukuvara kwepafudzi pakati pevarume sekukuvara kwakanyanya. Zvakajairika zvikanganiso ndeizvi:

• ndisina munhu anovaona zvakanaka
• kushaya rubatsiro rwekudzosera bhari
• kubata zvisina kufanira
• kuva nerutivi rwakanyanya kusimudza huremu hwakawanda, zvichireva kuti vangave vari pakukombamira

Sezvakaita nemhando ipi neipi yekudhinda, iwe unonyatsoda kudziya chipfuva chako nemapfudzi zvakanaka nekushandisa kuramba mabhande uye nekutambanudza. Uine bhenji rakapetwa, unofanirwa kuona kuti une mafudzi akazara uye kugadzikana kwekudzikisira mikana yekukuvara.

Kana iwe ukawana kusagadzikana zvachose panguva yeyakagara bhenji kurovedza muviri, iwe unofanirwa kunyatsofunga iyo inokombamira bhenji kurovedza muviri kana kushandisa dumbbells panzvimbo.

Pakupedzisira, inyaya yekuda uye kuti zvinangwa zvako ndezvipi. Iyo yakapfava bhenji yekudhinda inoita iri nani basa rekuvandudza ako ma pecs.

Varairidzi vazhinji vanobvuma kuti iyo yekutsikirira yekudhinda yakachengeteka pane ako mapeche, mapendekete, uye rotator cuffs. Uine akawanda maekisesaizi ekusimbisa chipfuva chako, muchipfuva muchina nechero bhenji uchashanda.

Heano mamwe anonongedzera kuti uve nechokwadi chekuti uri kuita yega yega kurovedza muviri nenzira kwayo.

Flat bhenchi chipfuva muchina, nhanho nhanho

1. Rara pasi pabhenji rakapetana kuitira kuti mutsipa wako nemusoro zvitsigirwe. Mabvi ako anofanira kunge ari pamadhigiri makumi mapfumbamwe nemakumbo ako akatsetseka pasi. Kana musana wako ukabuda pabhenji, unogona kufunga kuisa tsoka dzako pabhenji pane pasi. Zviise pasi pezasi pebhawa kuitira kuti iyo bar ienderane nebhokisi rako. Isa maoko ako akapamhi zvishoma pane ako mapendekete, uine magokora ako akatenderedzwa pane 90-degree angle. Bata bhaa, michindwe yakatarisana newe, neminwe yako yakaputirwa pairi.
2. Exhale, svina musimboti wako, uye pusha bharanzi kubva pareji uye kumusoro kumusoro kune siringi uchishandisa yako pectoral mhasuru. Ruramisa maoko ako kunze muchibvumirano, uye svina chipfuva chako.
3. Inhale uye uunze bharubheri pasi zvishoma nezvishoma kuchipfuva chako, zvakare anenge masendimita kure. Izvo zvinofanirwa kutora iwe zvakapetwa kareba kuti uburise barbell pasi sezvazvinoita kuisundira kumusoro.
4. Putika uchidzokera kunzvimbo yako yekutanga uchishandisa tsandanyama dzako dzepectoral. Ita gumi nemaviri kudzokorora uyezve wobva wawedzera imwe huremu kune yako inotevera seti.
5. Ita maseti mashanu.

Kuchengetedza kwekuchengetedza

Kana iwe uri kushandisa dumbbells, zvakakosha kuti usadonhedze zvidhoma pasi kudivi rako kana wapedza kuzvishandisa. Izvi zvine njodzi kune yako rotator cuff uye kune vanhu vakakukomberedza.

Kana iwe usina spotter yekubvisa kurema kure, zorora zvimisipfuva pachipfuva chako uye ita crunch kuti uzvisimudzire iwe kuenda kunzvimbo yakagara. Wobva wadzikisa madhiri ekuzvidzva muzvidya zvako uyezve pasi pasi.

Kana iwe uri mutsva pachiitwa ichi, ndapota shandisa unoona. Kana pasina mushambadzi aripo, saka chenjera nehuwandu hwehuremu hwaunoshandisa.

Uku kurovedza kwakagadzirwa naKat Miller, CPT. Akave akaverengerwa muDaily Post, munyori wekuzvimirira akasimba, uye ane Fitness naKat. Parizvino anodzidzisa kuManhattan's elite Upper East Side Brownings Fitness Studio, mudzidzisi wega kuNew York Health uye Racquet Club iri pakati peguta reManhattan, uye anodzidzisa bhutsu.