Kankhani kuchokera pa benchi

Kukweza mabenchi ndi masewera olimbitsa thupi omwe cholinga chake ndi kukhazikitsa mitu yamiyendo yamiyendo yamiyendo yamiyendo yam'mbali, yochitidwa ndi kulemera kwake kwa othamanga. Kugwira ntchito ndi kulemera kwanu pakukankhira ndi kukoka kumapangitsa wothamanga kuti amve bwino kutambasula ndi kugwirana kwa gulu lamagulu ogwira ntchito.

Njira yosinthira ma benchi imathandizira kukulitsa mphamvu ndi kuchuluka kwa triceps brachii. Kuphatikizidwa ndi masewera olimbitsa thupi (monga makina osindikizira a benchi kapena atolankhani aku France), izi zimalola wothamanga kuti apite patsogolo kwambiri kuti atenge minofu ndikukulitsa mphamvu yamanja. Pochita kukankhira kumbuyo kuchokera pabenchi, mumathandizanso kuti maphunziro anu azikhala osiyanasiyana, potero zimapangitsa kukula kwa minofu.

M'nkhaniyi, tikukuwuzani kuti ndi minofu iti yomwe imagwira ntchito mukamakankhira pa benchi, momwe mungachitire zolimbitsa thupi moyenera kuti mupewe zolakwika komanso kuvulala, komanso kukuwuzani pulogalamu yomwe ingakuthandizeni kukwaniritsa zotsatira za triceps posachedwa.

Ubwino wochita masewera olimbitsa thupi

Zoyeserera za benchi za Triceps zitha kuchitidwa ndi oyamba kumene komanso akatswiri owoloka, olimbitsa thupi kapena othamanga, chifukwa aliyense atha kupindula ndi izi.

Oyamba

Mwachitsanzo, oyamba kumene ayenera kuyamba kuphunzitsa ma triceps ndi zochitikazi, kenako ndikupita kumalo osindikizira olemera kapena ma barbell - mwanjira iyi mukhazikitsa zida zamagetsi, kukhazikitsa kulumikizana kwa mitsempha ndikuwonetsa minofu yamikono. Mukaphunzira momwe mungapangire zolondola kuchokera pa benchi mothandizidwa kumbuyo chifukwa chantchito zokhazokha za triceps, mutha kupitiliza kukankhira pazitsulo zosagwirizana, benchi yosindikiza ndi zochitika zina. Kenako mumvetsetsa ma biomechanics a kusunthaku ndikukonzekeretsa minofu kuti igwire ntchito molimbika, kuchepetsa chiopsezo chovulala m'zigongono kapena pamalowo. Kuphatikiza pa ma triceps, mulimbikitsanso mitolo yapambuyo ya deltoid, chifuwa cham'munsi ndi minofu yam'mimba.

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Za zabwino zake

Ochita masewera olimbitsa thupi nthawi zambiri amayika kumbuyo kwa benchi kumapeto kwa masewera olimbitsa thupi a triceps kuti apopere ndi magazi momwe angathere chifukwa chophunzira patokha ndikukwaniritsa kupatukana kwa minofu - mtolo uliwonse wa triceps udzajambulidwa ndikuwoneka wopindulitsa molumikizana ndi ma biceps ndi delts.

Atsikana

Kubwezeretsanso ku benchi kumathandiza kwambiri atsikana ndi amayi omwe ali ndi vuto pakhungu lawo (cellulite, stretch marks, ndi zina zambiri). Amayi ambiri amanyalanyaza kuphunzitsidwa mkono kwathunthu, ponena kuti safuna kukhala ndi minofu yayikulu, monga omanga thupi. Zachidziwikire, uku ndi malingaliro olakwika wamba. Kankhani kuchokera ku benchi kwa atsikana sikowopsa pakuchepetsa mawonekedwe a manja - sikungakulitse kuchuluka kwa manja kukula kwakukulu, koma abweretsa madera anu ovuta mwachangu.

Njira yolimbikitsira benchi

Njira yolimbikitsira ya triceps imapereka njira zingapo pochita izi. Pankhaniyi, manja nthawi zonse amagwira ntchito chimodzimodzi, kusiyana kokha kuli momwe miyendo ilili. Ndichizolowezi kuwonetsa ukadaulo wapamwamba (kukankhira mmwamba miyendo ikakhala pabenchi), yomwe imathandizidwa kwa oyamba kumene komanso anthu onenepa kwambiri, komanso kukankha kuchokera pabenchi kumbuyo ndi zolemera m'chiuno kwa othamanga odziwa zambiri.

Njira zosinthika zakukankhira kumbuyo

Njira yolimbikitsira benchi imaphatikizapo kugwiritsa ntchito mabenchi awiri ofanana. Ndikofunika kuziyika patali bwino moyang'anizana, izi zimadalira kutalika ndi kutalika kwa miyendo ya wothamanga. Pa benchi imodzi timayika manja athu ndi kanjedza pansi pamlingo wokulirapo pang'ono kuposa mapewa, mbali inayo timayika zidendene, zimatha kuyikidwa pafupi kapena kusiya kamtunda pakati pawo - monga mungakonde. Chifukwa chake, othamanga amachita makamaka kukankhira pakati pamabenchi. Ntchitoyi imatha kuchitika kunyumba, kenako kugwiritsa ntchito mipando yotsika, monga sofa ndi mpando, m'malo mwa mabenchi.

1. Mutatha kukhazikitsa bwino mikono ndi miyendo yanu, onetsani miyendo yanu ndi msana, muyenera kuwona chilengedwe cha Lordosis m'mbali yonse yakumunsi. Maso akuyenera kulunjika kutsogolo. Matako ayenera kukhala pafupi ndi benchi pomwe mikono yayimilira, koma osakhudza.
2. Yambani kutsitsa bwino mafupa a chiuno, kutsitsimutsa, kwinaku mukugwedeza mikono yanu ndikuisunga kuti igwirizane ndi thupi. Osatambasula manja anu mbali - motere katundu wambiri amachoka pamatopewo, ndipo mumatha kuvulazidwa ndi cholumikizira.
3. Sinkani pansi pakona yabwino. Kusunthaku kuyenera kukhala matalikidwe, koma osafika pachimake panthawiyi. Musayese kutsika pansi kwambiri ndikufikira matako anu pansi, malo anu sangakuthokozeni chifukwa cha izi. Ngati mukumva kuti mulibe vuto m'mapewa kapena zigongono mukamatsitsa kwambiri, chitani masewerawa mwachidule.
4. Mukamatulutsa mpweya, bwererani pamalo oyambira, kenako mubwereza mayendedwewo. Ndibwino kuti musachedwe pamalo okwera ndi mikono yowongoka, chifukwa pamakhala zowawa zochuluka pamiyendo. Ndibwino kugwira ntchito osayima - mwanjira imeneyi mumateteza malo anu ndikupangitsa katunduyo kukhala wolimba kwambiri. Izi zikuwonetsedwa ndi kupopera kwabwino komanso kutentha kwamphamvu mu triceps.

Njira yopepuka kwa oyamba kumene

Ochita masewera olimbitsa thupi kwambiri kapena oyamba kumene kumene kumene angaone kuti njirayi yokakamiza ndi yovuta kwambiri. Izi ndichifukwa choti ma triceps awo ofooka sangathe kufinya zolemera zambiri. Pachifukwa ichi, tikukulimbikitsani kuti muyambe kuphunzira zolimbitsa thupi ndi mtundu wopepuka: sitiyika mapazi athu pabenchi, koma pansi, kotero mphamvu yokoka imasintha, ndipo kumakhala kosavuta kukweza. Miyendo imatha kukhala yowongoka kapena yopindika pang'ono m'maondo (pafupifupi madigiri 30). Poganizira mawonekedwe anu a anatomical, sankhani njira yomwe ikuwoneka bwino kwambiri kwa inu, ndipo ma triceps azigwira ntchito mokwanira. Muthanso kuwona momwe mungapangire zolimbitsa mopepuka kuchokera pa benchi mu kanemayo.

Kuchita masewera olimbitsa thupi ndikulemera

Kuti mumvetsetse ntchitoyi ndikupangitsa kuti katundu wanu azikhala wokulirapo komanso wokulirapo, mutha kugwiritsa ntchito zolemera zina pantchitoyi. Funsani mnzanu wophunzitsayo kuti ayike chimbale cha barbell patsogolo pa ntchafu yakutsogolo. Tengani kulemera kwanu mwakufuna kwanu, koma sitipangira izi kuyambira pomwepo ndi zolemetsa zazikulu. Mwina minofu yanu ikhala itakonzeka kale, koma mitsempha yanu sichoncho.

Kupanga ma push-up ndi disc, ndizovuta kuti musunge bata, ndipo minofu yambiri yolimbitsa imaphatikizidwa pantchitoyo, koma nthawi yomweyo, chiopsezo chovulala chimakulirakulira.

Zolakwitsa zomwe othamanga amachita

Makina obwerera kumbuyo ku benchi ndichizolowezi chosavuta chokha, ndipo alibe misampha yochulukirapo ngati makina osindikizira a benchi. Komabe, zolakwika zaukadaulo zomwe zafotokozedwa pansipa zidzakulepheretsani kuti mupindule kwambiri ndi zochitikazi, ndipo ngati mungadzizindikire chimodzi mwazimenezi, njirayi iyenera kukonzedwa nthawi yomweyo. Kuti mudziwe momwe mungapangire bwino kuchokera pabenchi kuchokera kumbuyo, penyani makanema angapo ophunzitsira pa intaneti kapena lankhulani ndi wophunzitsira wanu kumalo anu olimbitsa thupi.

Pali kusapeza - osatero

Musamachite masewera olimbitsa thupi ngati mukumva kupweteka m'mapewa kapena m'zigongono pamene mukuchita. Tetezani thupi lanu (kubwezeretsa chicherechi ndi njira yayitali, yokwera mtengo komanso yosasangalatsa). M'malo mwake, sinthanitsani zochitikazi ndi zochitika zina zilizonse zomwe zimagwirira ntchito ma triceps, monga kuwonjezera pamutu.

Zida ndizotakata kwambiri

Osayika mikono yanu kwambiri pabenchi, mulifupi mulifupi kuposa pang'ono paphewa. Kutambasula mikono yanu kutali kwambiri kumapangitsa kuti zikhale zovuta kuwongolera malo awo. Mutha kuwabweretsa mkati mosadziwa, ndikuyika pachiwopsezo pamagulu anu akhungu ndi mitsempha.

Musakhalebe kumtunda

Musakhale motalika kwambiri pamwamba ndikutambasula manja anu - pamakhala zovuta kwambiri pazitsulo. Ndibwino kugwira ntchito osayima, osatambasulira manja anu kumapeto kumapeto kwake. Izi zipatsa triceps magazi ambiri.

Zovulala zolumikizana ndi mitsempha

Samalani kwambiri mukamachita masewera olimbitsa thupi ngati mwakhala mukuvulala kale. Konzekerani bwino, gwiritsani ma bandeji otanuka ndikuchita mayendedwe mosamala komanso moyang'anira momwe zingathere.

Zolondola kwambiri ndi zolemera

Osachinyalanyaza pogwiritsa ntchito zolemera zowonjezera. Ngati ma triceps anu atha kale kukhala opangidwa bwino, ndiye kuti mphamvu yayikulu iyenera kupezedwa pazolimbitsa thupi zoyesedwa ndi zolemera zaulere. Poterepa, siyani zokankhira kuchokera pabenchi kumapeto kwa kulimbitsa thupi. Chiwembu chotere chimathandizira kukulitsa minyewa ya phewa ndikukhala ndi mpumulo wabwino.

Osaphatikiza ndi mipiringidzo yosagwirizana

Osamachita zokankhira ma benchi ndi ma bar-push up nthawi yomweyo. Zochita izi zimakhala ndi ma biomechanics ofanana, ndipo mumakhala pachiwopsezo chongowonjezera minofu yanu.

Chithandizocho chiyenera kukhala cholimba

Osamachita masewera olimbitsa thupi pamalo osakhazikika kapena ofewa. Chifukwa chake mumasokonezedwa kwambiri ndimalo amanja ndi miyendo, ndipo simudzatha kuyang'ana kwambiri ntchito yolimbitsa thupi.

Osayesa

Osachita zoyeserera zosafunikira muma triceps workouts anu - zinthu zonse "zogwira ntchito" zapangidwa kale pamaso pathu. Nthawi zingapo ndimayenera kuwona chithunzi chotsatira. Pakukankhidwapo, wothamanga amapumula pa benchi osati ndi manja ake, koma ndi zibakera zake, pomwe zigongono zake "zimayenda" kuchokera mbali ndi mbali. Sizomveka kuchita izi, ndipo maburashi amatha kulimbikitsidwa mothandizidwa ndi machitidwe ena, osagwiritsa ntchito izi.

Pulogalamu yolimbikitsira benchi

Kuti muwonjezere kuchuluka kobwereza pamachitidwe awa, muyenera kugawa bwino moyenera panthawi yophunzitsira. Sizingakhale zovuta kuti wothamanga waluso kapena wocheperako kuti aphunzire momwe angapangire ma 50 kapena kupitilira apo kuchokera ku benchi munthawi yochepa.

Timapereka ziwembu zotsatirazi kuchokera ku benchi:

• Khalani ndi ma benchi kawiri pamlungu, mutatha kuchita masewera olimbitsa thupi komanso mukamaliza masewera olimbitsa thupi.
• Pambuyo pophunzira pachifuwa, pangani ma 4-5 pakatikati (yambani ndi kubwereza 12-15 ndikuchulukitsa pang'onopang'ono) Mpumulo pakati pa magawo - mphindi 1-1.5.
• Chotsatira, tengani ma seti awiri mutaphunzitsa msana wanu ndikubwereza mobwerezabwereza (yesetsani kuti mulepheretse pagawo lililonse). Mpumulo pakati pa seti uyenera kukhala mpaka kupuma kukonzanso.

Pulogalamu yokankhira benchiyi ndi yamasabata asanu ndi awiri, ndipo ndi iyo mutha kukwera mpaka kubwereza 100 mu seti imodzi. Kugwira ntchito yobwereza mobwerezabwereza kumapangitsa kuti magazi aziyenda bwino, kumapangitsa kupanikizika kwakukulu pamitundu yonse ya ulusi waminyewa, komanso kumalimbitsa minofu ndikulimbitsa mphamvu.

Poterepa, kukankhira kumbuyo kuchokera pa benchi kuyenera kukhala ntchito yokhayo yomwe mumaphunzitsira ma triceps. Mukawonjezera machitidwe ena owonjezera 2-3, mudzangowonjezera minofu yanu ndipo simudzatha kupita patsogolo kuti mupeze mphamvu ndi misala.

Mukamaliza pulogalamuyi, muyenera kuyimilira pang'ono pamaphunziro anu a triceps ndikulola kuti mitsempha ndi matope zizichira bwino, kuti kenako ndi mphamvu zatsopano mutha kuyambitsa maphunziro okhwima.