Chifuwa chokongola choponyedwa ndichinthu chofunikira kwambiri pamasewera a aliyense wothamanga, kaya ndi mwamuna kapena mkazi. Pali njira zambiri zothandiza kulunjikitsa gulu lamisili. Makina osindikizira a benchi ya Dumbbell atagona pa benchi ndi njira imodzi yopezeka. M'nkhaniyi, tikukuwuzani mwatsatanetsatane momwe mungagwiritsire ntchito makina osindikizira a dumbbell, ganizirani kusiyanasiyana kwa zochitikazo (dumbbell benchi yosindikiza pabenchi yopingasa ndi yopendekera pakatikati pa 30-45 C), ndikuwonetserani mapulogalamu ndi zovuta za crossfit pogwiritsa ntchito izi.
Ubwino wochita masewera olimbitsa thupi
Makina osindikizira a benchi ya Dumbbell ndichimodzi mwazinthu zofunikira kwambiri ku CrossFit. Tiyeni tiwone bwino kuti ndi minofu iti yomwe imagwira ntchito polumikizira mabenchi ndi phindu lake. Chophatikiza chachikulu kwambiri pakuchita masewera olimbitsa thupi ndikuti chifukwa cha izi mutha kunyamula minofu yayikulu ya pectoral. Triceps ndi mtolo wakutsogolo wa deltas nawonso amatenga nawo mbali pantchitoyi. Ma biceps, komanso latissimus dorsi, amakhala olimbitsa panthawi yochita masewera olimbitsa thupi.
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Pakusuntha, wothamanga amayendetsa zida zakutchire kumtunda. Phindu la benchi kwa othamanga ndikuti masewerawa amamulola kuti azigwiritsa ntchito bwino pachifuwa cha thupi, komanso kuwonjezera mphamvu pakuchita masewera olimbitsa thupi. Zochita izi ndizabwino kwa oyamba kumene ndipo zikhala poyambira kupopera pachifuwa chanu. Pogwira ntchito yoyang'aniridwa ndi wophunzitsa, wothamanga woyamba atha kutenga masitepe oyamba kukhala bwino. Ntchitoyi ndiyothandiza kwambiri kuti muyambe maphunziro anu.
Akatswiri akuyenera kupanga dumbbell benchi kuti awonjezere mphamvu pakuchita masewera olimbitsa thupi. Komanso, othamanga odziwa zambiri amafunika kusintha pulogalamu yawo yophunzitsira. Zochita izi zithandizira kusiyanitsa njira yopopera minofu yanu yamatumbo. Mutha kuchita masewera olimbitsa thupi pogwiritsa ntchito njira yayikulu kwambiri. Phatikizani zolimbitsa thupi za benchi ndi kupangika kwa dumbbell komanso kukankha kwamanja. Chitani masewera olimbitsa thupi osiyanasiyana osapumula.
Makina osindikizira a Dumbbell atagona pabenchi yopingasa ndiyofunikanso kwa azimayi. Atsikana ayenera kugwira ntchito yolemetsa yokwanira. Musanagwire ntchito ndi chitsulo, mutha kupanga mphamvu zoyambira ndi kukankhira pafupipafupi.
Makina osindikizira a Dumbbell benchi
Ochita masewera othamanga ambiri omwe amabwera ku masewera olimbitsa thupi kwa nthawi yoyamba amalakwitsa kwambiri. Kukakhala kuti ndinu woyamba kumene pa ntchito yolemetsa, onetsetsani kuti mukugwiritsa ntchito wothandizira waluso, chifukwa njira yopangira makina osindikizira a benchi siyosavuta momwe imawonekera kunja. Wophunzitsayo akuthandizani kupanga pulogalamu yophunzitsira, komanso kukulangizani pankhani yazakudya. Kale mukuchita masewera olimbitsa thupi oyamba, mutha kuphunzira za zovuta zaukadaulo zapa benchi ndi malamulo ochitira masewera olimbitsa thupi.
Kwa oyamba kumene, ndikulimbikitsidwa kuti nthawi yoyamba azichita masewera olimbitsa thupi ndi awiriwa. Kukanikiza ma dumbbells atagona kumafuna luso lapadera kuchokera kwa wothamanga. Koma ngati mulibe mwayi wochita masewera olimbitsa thupi ndi mnzanu, ndiye kuti kumbukirani njira yapadera yochitira mayendedwe.
Musanayambe zolimbitsa thupi, muyenera kusankha dumbbells kulemera koyenera. Gwiritsani ntchito mopepuka poyamba. Nthawi yoyamba wothamanga amafunika kuyesetsa kukonza maluso ake. Mukatha kuchita zinthu zonse molondola, tengani zida zolemera zamasewera.
Njira yopangira makina osindikizira a dumbbell ndi iyi:
- Kwezani zododometsa pansi ndikufika m'chiuno mwanu. Mukuyenda mozungulira, muyenera kugona pabenchi ndikuyamba pomwe.
- Dzipangitseni kukhala omasuka. Pindani kumbuyo kwanu pang'ono kumbuyo. Mutu ndi mapewa ziyenera kutsindikizidwa pamwamba. Yang'anani. Ndikofunikanso kuti mapazi anu azikhala pansi ndi phazi lathunthu. Afalitseni pang'ono kuposa kukula kwa mapewa anu.
- Sungani zojambulazo mwamphamvu m'manja mwanu. Zitsulo ziyenera kukhala zowongoka kapena zopindika pang'ono.
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- Yambani kutsitsa modzidzimutsa zomwe mumatulutsa, ndikuzifinya mukamatulutsa mpweya.
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- Mukamayenda, khalani okhazikika pamanja.
- Makina osindikizira a Dumbbell ogona pa benchi yopingasa ayenera kuchitidwa pamatalikidwe omwewo monga ntchito yabwinobwino yachitika.
- Mukamaliza kuchita zolimbitsa thupi, perekani ma dumbbells pansi. Mukakhala kuti mumachita masewera olimbitsa thupi limodzi ndi mnzanu, atha kutenga zida zamasewera kuchokera kwa inu.
Mitundu yochita masewera olimbitsa thupi
Pofuna kuthana bwino ndi magawo osiyanasiyana amitsempha ya pectoral, omanga thupi odziwa ntchito amagwiritsa ntchito machitidwe osiyanasiyana amodzimodzi. Mutha kupanga makina osindikizira a dumbbell m'malo osiyanasiyana komanso m'njira zosiyanasiyana:
Onetsani Dumbbell Press
Ntchitoyi ndi yabwino kupopera chifuwa chanu chapamwamba. Musanayandikire, muyenera kusankha benchi yomwe imapendekeka. Kusiyanitsa kwakukulu ndi makina osindikizira a 30-degree (45-degree) dumbbell benchi.
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Zochita zamtunduwu ndizoyenera kwa othamanga omwe ali kale ndi maphunziro. Ma deltas othamanga ndi ma triceps nawonso amalandila katundu wina. Makina osunthira a dumbbell ayenera kuchitidwa molingana ndi maluso omwewo monga kuchita masewera olimbitsa thupi.
Makina osindikizira a benchi ya Dumbbell omwe agona pa benchi amalimbikitsidwanso kwa othamanga omwe amafunikira maphunziro kumtunda. Mukakhala kuti mukuchita masewera olimbitsa thupi mukumva kupweteka m'mapewa anu, muyenera kutembenuza ma dumbbells pang'ono. Izi zimachepetsa katundu pamapewa anu.
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Dumbbell Press pa benchi yokhala ndi zotsutsana
Makina osunthira osunthira a dumbbell benchi ndi abwino kwa othamanga omwe akufuna kupopa pachifuwa chawo chakumunsi komanso amatulutsa gululi. Pakati pa masewera olimbitsa thupi, wothamanga amagwiritsanso ntchito ma triceps ndi delts. Kuti mumalize seti, muyenera kusankha benchi yoyenera. Malo otsetsereka oyenera ayenera kukhala pakati pa 30 ndi 45 madigiri.
Pali ma nuances angapo a dumbbell benchi osindikizira pa benchi osakondera:
- Oyenera okha othamanga omwe akhala akuyendera masewerawa kwanthawi yayitali.
- Chizungulire chimapezeka mwa othamanga. Osakhala mozondoka kwa nthawi yayitali. Onetsetsani momwe mulili.
- Ndikofunika kupuma moyenera, kuzichita bwino komanso mofanana.
- Ntchitoyi itha kuchitidwa pabenchi yapadera atolankhani.
- Njira ina yopangira ma dumbbells ikhoza kukhala barbell kapena maunyolo.
- Pambuyo pomalizira pake, dzukani mosamala. Mungafunike khoka lachitetezo.
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Makina osindikizira a dumbbell benchi
Kuchita masewera olimbitsa thupi kumatha kuchitidwa mukakhala pabenchi osasunthika. Mwanjira imeneyi, mutha kugwiranso ntchito dzanja limodzi motsatana. Tidzayang'ana kwambiri pa ntchito ya kumanzere ndi kumanja kwa thoracic dera. Chofunika kwambiri pa ntchitoyi ndikukweza manja anu nthawi imodzi, koma nawonso.
Zolakwitsa zomwe othamanga amapanga
Makina osindikizira a benchi ndi masewera olimbitsa thupi kwa othamanga oyamba komanso akatswiri. Ochita masewera ambiri omwe akhala akuchita masewera olimbitsa thupi kwanthawi yayitali amapitilizabe zolakwitsa zambiri panthawi yama heavy. Njira yolakwika ya dumbbell imatha kungosokoneza kukula kwa minofu, komanso kuvulaza.
Kuti ntchito yanu yophunzitsira ikhale yoyenera komanso yotetezeka momwe mungathere ndikupewa zolakwitsa, gwiritsani ntchito malamulo awa:
Malamulowa athandiza omanga zolimbitsa thupi kuti akwaniritse zotsatira zawo munthawi yochepa, komanso kuti adziteteze kuvulala.
Monga mukudziwa, makina osindikizira a benchi amatha kuchitidwa m'njira zambiri. Kuti muwonjezere kuchita bwino kwa zolimbitsa thupi, chitani zolimbitsa thupi pa benchi yomwe siyotakata kwambiri, koma osati yopapatiza (torso yanu iyenera kukhazikika). Muyenera kutambasula chifuwa chanu moyenera.
Mukaphatikizidwa ndi mnzanu, mufunseni kuti apereke zonyoza pachifuwa chanu nthawi yomweyo. Bwezerani wina ndi mnzake mukamagwira ntchito zolemera zazikulu. Mukapita kumalo ochitira masewera olimbitsa thupi ndi munthu amene mumamudziwa, mutha kuwonjezera zotsatira zanu. Bwenzi lanu lidzakulimbikitsani, ndipo mudzayesa kuwonetsa zotsatira zabwino.
Pali zipolopolo zomwe zingathetsedwe. Ngati mumachita masewera olimbitsa thupi ngati amenewa, ndiye kuti muyenera kuyesa mphamvu zawo. Dzitetezeni ku Kuvulala Musachite mantha kuyesa. Sinthani ma angles a benchi, matalikidwe oyenda kwa zida zamasewera. Muyenera kukhala ndikumverera bwino pagulu lama minofu. Finyani ma dumbbells ndendende mothandizidwa ndi kuyesetsa kwa chifuwa, osati ma biceps ndi thupi lonse.
Mapulogalamu ophunzitsa
Ochita masewerawa amachita makina osindikizira a benchi kwinaku akuphunzitsa minofu ya m'mimba. Kuti mugwiritse bwino ntchito pachifuwa, pulogalamu yosindikiza ya dumbbell benchi ndiyabwino. Izi zikutanthauza kuti paulendo umodzi wochita masewera olimbitsa thupi, othamanga amayenera kulimbitsa magulu awiri aminyewa.
Mapulogalamu otchuka kwambiri:
| Chifuwa + chimadumpha | |
| Njira yofala kwambiri yopopera gulu lama minofu. Pakati pa zolimbitsa pachifuwa, ma triceps nawonso amatenga nawo mbali pantchitoyi. Yambani ndikutsitsa gulu lalikulu la minofu. Ngati mutangoyamba kuchita masewera olimbitsa thupi oyenera kupopera manja anu, ndiye kuti atolankhani a dumbbell sangakuthandizeni. | |
| Chitani masewera olimbitsa thupi | Ikani x reps |
| Onetsani Press Press ya Barbell | 4x12,10,8,6 |
| Makina osindikizira a benchi ya Dumbbell | 3x12,10,8 |
| Kusambira pazitsulo zosagwirizana | 3x12 |
| Dziwani zambiri mu crossover | 3x15 |
| Makina osindikizira benchi yaku France | 4x15,12,10,8 |
| Kukulitsa kumtunda kumtunda ndi chingwe | 3x12 |
| Chifuwa + biceps | |
| Pakukonzekera, wothamanga amatha kuphatikiza katunduyo pagulu lalikulu lokhalitsa minofu ndi yaying'ono ndikukoka. | |
| Chitani masewera olimbitsa thupi | Ikani x reps |
| Bench atolankhani | 4x12,10,8,6 |
| Onetsani Dumbbell Press | 3x12,10,8 |
| Onetsetsani mu hummer pachifuwa chapamwamba | 3x12 |
| Kuyika mabelu abodza akunama | 3x12 |
| Kukweza bala la ma biceps ataimirira | 4x15,12,10,8 |
| Kusinthanitsa ma dumbbells atakhala pa benchi yopendekera | 3x10 |
| Chifuwa + kumbuyo | |
| Otsutsana ndi minofu amatenga nawo mbali pazochitikazo. Izi zikutanthauza kuti chifuwa chimayendetsa mayendedwe osiyanasiyana, ndipo kumbuyo ndiko komwe kumakoka. Phunziro limodzi, mutha kugwira ntchito bwino magawo awiri akulu amthupi nthawi imodzi. | |
| Chitani masewera olimbitsa thupi | Ikani x reps |
| Bench atolankhani pa benchi yoyenda ku Smith | 4x10 |
| Kukoka | 4x12 |
| Makina osindikizira a benchi ya Dumbbell | 3x12,10,8 |
| Barbell Row kupita ku Belt | 3x12,10,8 |
| Kusambira pazitsulo zosagwirizana | 3x12 |
| Kukoka kwakukulu kwa chigawo chapamwamba kupita pachifuwa | 3x10 |
| Dumbbell amakhala pa benchi yoyenda | 3x12 |
| Kukoka kopingasa kwa block kupita ku lamba | 3x10 |
Izi zimakupatsani nthawi yowonjezera kuti minyewa ibwezeretse. Pulogalamu yosindikizira ya benchiyi ithandizira onse oyamba kumene komanso akatswiri. Mukamapanga makina osindikizira ogona pa benchi kapena benchi yopingasa, muyenera kumvetsetsa cholinga chachikulu cha gawo lanu. Mutha kuphunzitsa misa, mphamvu ndi kupumula. Kuti muwonjezere kuchuluka kwa minofu yathupi, gwirani ntchito ndi zolemera zazikulu. Kwezani projekitiyo nthawi 8-10. Chitani izi potsegula mokwanira minofu yanu yam'mimba. Ngati mutenga dumbbells zolemetsa kwambiri kwa inu, ndiye kuti mudzalimbikira mphamvu. Ndikokwanira kuti wothamanga azingopanga benchi kwa kubwereza kangapo.
Muthanso kugwiritsa ntchito kupumula pachifuwa. Zochita zamtunduwu ndizoyenera makamaka kwa othamanga omwe akufuna kuuma. Onetsani makina osindikizira okwera ndi kulemera kwabwino. Chitani pafupifupi maulendo khumi ndi asanu. Chiwerengero cha mayendedwewa ndichofanana pamitundu yonse yamaphunziro. Zidzakukwanani kuchita maseti 4. Zina zonse siziyenera kukhala zazitali kwambiri, sungani minofu yanu moyenera.
Kodi ntchitoyi ingachitike kunyumba?
Mutha ndipo muyenera kupita nawo kumasewera aliwonse. Kuti mukanikizire zida zamasewera, mufunika ma dumbbells, komanso benchi yapadera. Mutha kuyisintha ndi rug wokhazikika. Koma pali vuto pakuti mayendedwe a wothamanga amakhala osakwanira.
Ndibwino kugula zodula zazikulu m'sitolo zomwe mutha kuzisungunula. Chifukwa chake, wothamanga azitha kusiyanitsa katundu pagulu la minofu yomwe akufuna.
Ngati mulibe mwayi wogula zida zamasewera, poyamba mutha kuzisinthanitsa ndi zida zolemetsa. Koma posachedwa mufunikirabe kugula mamembala olimbitsa. Kuti mthupi likhale lolimba bwino, katunduyo amayenera kupitilira. Ngati mukufuna kungokhala okhazikika, komanso kuti musinthe pang'ono pachifuwa, ndiye kuti makina osindikizira a benchi kunyumba azikwanira.
Kusiyana pakati pa makina osindikizira a dumbbell ndi barbell
Makina osindikizira a benchi ndizoyeserera zolimbitsa thupi. Ndiwo gawo lamphamvu ya triathlon. Kukulitsa magwiridwe antchito olimbitsa thupi (monga masango a barbell), wonyamulayo amachita makina osindikizira okwera. Pali zosiyana zingapo pakugwiritsira ntchito zida zamasewera izi. Mutha kuwunikiranso zabwino zingapo zophunzitsira ndi ma dumbbells:
- Chitetezo. Sikoyenera kuchita masewera olimbitsa thupi ndi cholembera m'malo ochitira masewera olimbitsa thupi opanda kanthu. Chojambula cholemera chimatha kuphwanya wothamanga. Ngati mukuchita masewera olimbitsa thupi opanda mnzanu kapena mphunzitsi, ndipo simukudalira luso lanu, gwiritsani ntchito ma dumbbells. Amatha kutsitsidwa mosavuta osavulala.
- Zosiyanasiyana zoyenda. Pogwira ntchito ndi barbell, othamanga amalephera kuyenda pang'ono. Khosi limalumikiza manja awiri. Chifukwa chake, wothamanga sangathe kukulitsa matalikidwe a seti. Mukamagwira ntchito ndi barbell, minofu ya pectoral siyilandila bwino. Mukamachita masewera olimbitsa thupi ndi dumbbells, mukulitsa kuyenda kolumikizana. Kusunthaku kumawonedwa ngati kwachilengedwe kwa thupi la omanga thupi.
- Kuthekera kosintha mgwirizano wamagulu. Popeza wothamanga adzafunika kuchita masewera olimbitsa thupi ndi zida ziwiri zamasewera nthawi imodzi, azitha kusintha mwachangu komanso moyenera kulumikizana kwa mitsempha m'thupi la munthu. Wothamanga adzapititsa patsogolo kayendetsedwe ka kayendedwe kake. Luso limeneli lithandizanso pamoyo watsiku ndi tsiku.
- Kudziimira pawokha. Kutha kugwira ntchito ndi manja awiri motsatana. Izi zakusindikiza kwa dumbbell ndizofunikira kwambiri kwa othamanga pambuyo povulala. Kupsinjika kowonjezera mdera lomwe likulonderedwa kumathandizira kukonza kusakhazikika pakukula kwa zigawo zosiyanasiyana za thoracic. Pa makina osindikizira a barbell, dzanja lamphamvu lokha ndi lomwe lidzagwire ntchito yayikulu. Pogwiritsa ntchito ma dumbbells, womanga thupi amalowerera mbali kumanja ndi kumanzere kwa thupi chimodzimodzi. Chifukwa chake, ndizotheka kuthana ndi kusalinganika pazizindikiro zamagetsi, komanso kuchuluka kwa wothamanga.
- Kusinthasintha. Mothandizidwa ndi ma dumbbells, womanga thupi amatha kupopa magulu onse amthupi mthupi. Ndikotetezeka kugwira ntchito ndi zida zamasewera komanso omasuka kwambiri. Chiwerengero chachikulu cha mayendedwe oyambira komanso kudzipatula amapezeka kwa othamanga.
- Kutha kugwiritsa ntchito projectile m'malo osiyanasiyana. Ma dumbbells ndi zida zazing'ono zamasewera zomwe zimatenga malo ochepa. Ndiosavuta kusunga kunyumba. Muthanso kutenga chipolopolo ichi pamaulendo ataliatali pagalimoto. Chifukwa chake, mutha kukhala ndi thanzi labwino nthawi zonse.
Kuphatikiza pa zabwino, pali zovuta zingapo pochita makina osindikizira a benchi ndi ma dumbbells. Chosavuta chachikulu ndikuchepa kwa zipolopolo. Kuti muphunzitse bwino, muyenera kukhala ndi ma dumbbells ambiri.Koma vutoli lingathetsedwe mwa kugula mamembala olimbitsa thupi. Ngakhale mutakhala pampando wosavuta kwambiri, mutha kupeza zida zamasewera zomwe zimakuyenererani pochita masewera olimbitsa thupi.
Njira zina zopopera mawere
Pali zolimbitsa thupi zambiri zomwe zitha kuchitidwa gawo limodzi limodzi ndi benchi yosindikiza ma dumbbells:
- Zokankhakankha. Njira yosavuta yothanirana ndi gulu la minyewa imalingaliridwa ngati kukankhira pafupipafupi. Mfundo yochita masewera olimbitsa thupi ndiyosavuta. Mutha kupanga zotsutsana ngakhale panthawi yakusukulu.
- Crossover. Crossover crossover imalola wothamanga kupopera mkati, pamwamba kapena pansi pa minofu ya pectoral (kutengera momwe mikono ndi thupi limakhalira).
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- Kukweza manja ndi mabelu. Kuchita masewera olimbitsa thupi kumathandizira omanga zolimbitsa thupi kuti azigwiritsa ntchito minofu yolakalakika mwaluso kwambiri. Ichi ndi chimodzi mwazinthu zabwino kwambiri zodzipatula. Kuswana kumalimbikitsidwa kumapeto kwa tsiku la maphunziro.
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- Kusambira pazitsulo zosagwirizana. Kuphatikiza pa minofu ya pectoral, ziwalo zambiri zimagwira nawo ntchitoyi. Ndi mipiringidzo yofananira, mutha kunyamula bwino mikono yanu, lamba wamapewa, kumbuyo. Kuphatikiza apo, mukulitsa kulimba kwa mitsempha ya thunthu ndi m'mimba mwa atolankhani.
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Makina osindikizira a benchi ya Dumbbell athandiza wothamanga kuti awonjezere mphamvu pakuchita masewera olimbitsa thupi. Iyi ndi imodzi mwanjira zodziwika bwino zopopera mawere. Sinthani mbali ya benchi nthawi kuti mugwire bwino ntchito m'malo osiyanasiyana pachifuwa.
Kuphatikiza pa kupanga makina osanja a benchi, muyenera kukhala ndi thupi lokwanira. Phunzitsani magulu onse a minofu kumalo ochitira masewera olimbitsa thupi. Kudya bwino nkofunikanso. Ndiwo chakudya choyenera komanso choyenera chomwe chingathandize othamanga kukhala ndi minofu, komanso kutaya mapaundi owonjezera.
