Bench atolankhani akunama: njira zolimbitsa thupi ndi miyezo * Crossfit

Makina osindikizira a benchi ndi masewera olimbitsa thupi omwe amaphatikizapo kutsikira pachifuwa ndikukweza bala mukakhala pa benchi yopingasa. Makina osindikizira a benchi mwina ndi masewera olimbitsa thupi kwambiri padziko lonse lapansi, simupeza masewera olimbitsa thupi amodzi pomwe pafupifupi aliyense wothamanga samachita izi. Ntchitoyi ndi imodzi mwazomwe mungagwire ntchito zolemera zazikulu chifukwa cha kutulutsa kwa benchi, ndipo uwu ndi mwayi wabwino kutulutsa mphamvu zanu zamatenda.

Ndikamanena za zolemera zazikulu, ndikutanthauza ziwerengero zochititsa chidwi zomwe zitha kudodometsa woyambira aliyense. Mbiri yapadziko lonse lapansi yosindikiza benchi yopanda zida ndi ya Kirill Sarychev waku Russia ndipo ndiyofanana ndi makilogalamu 335 ochititsa chidwi. Kirill adalemba izi ku Moscow mu Novembala 2015, ndipo ndani akudziwa zotsatira zake zomwe wothamanga ayesa pampikisano wotsatira. Ngwazi yaku Russia ili ndi zaka 27 zokha, ndipo ndikutsimikiza kuti zolembedwa zatsopano sizikhala zazitali kubwera, ngati sipangakhale kuvulala kulikonse.

M'nkhani yathu lero timvetsetsa:

Chifukwa chiyani benchi imasindikiza?
Momwe mungapangire benchi yosindikiza ndi barbell;
Zolakwitsa;
Kodi njira zina ndi ziti pa makina osindikizira a benchi;
Momwe mungakulitsire makina osindikizira a benchi;
Miyezo ya Bench Press;
Maofesi a Crossfit okhala ndi benchi yosindikizira.

Chifukwa chiyani benchi ya barbell imasindikiza?

Makina osindikizira a benchi ndi masewera olimbitsa thupi oyenera kupangira mphamvu yonse ya wothamanga ndikupeza minofu ya minofu yam'mimba ndi lamba lonse lamapewa. Poterepa, kalembedwe kogwiritsira ntchito benchi "mphamvu" ndi "kulemera" nthawi zambiri kumakhala kosiyana.

Pogwiritsa ntchito makina osindikizira kuti tikhale ndi mphamvu, timagwira ntchito mobwerezabwereza (nthawi zambiri osapitilira sikisi), timabwereza mobwerezabwereza mokwanira, tikukonza bala pansi ndi pamwamba. Pofuna kuchepetsa matalikidwe, komanso kuphatikiza minofu yambiri pantchitoyi, wothamanga amachita masewera olimbitsa thupi "mlatho" atagona pabenchi. Pachifukwa ichi, kugwiritsidwa ntchito kumagwiritsidwa ntchito momwe zingathere (kuchuluka komwe kumaloledwa malinga ndi malamulo a powerlifting ndi 81 cm).

Mukamakweza zolemera, makina osindikizira a benchi ndi ntchito yayifupi. Sitikukulitsa mokwanira, timagwira ntchito osapumira, motero minofu yam'matumbo ndi ma triceps amakumana ndimavuto nthawi zonse. Nthawi yomweyo, wothamanga sagwada pabenchi kuti achepetse matalikidwe, koma amangogona pa benchi; othamanga ena odziwa ntchito amakonda ngakhale kuyika mapazi awo m'mphepete mwa benchi kapena kuwayika mlengalenga pamwambapa. Tanthauzo lake ndi lomveka - mwanjira imeneyi tili ndi malo ochezera ochepa ndipo sitimakhudza minofu yotsutsana nawo pantchito.

Magulu akuluakulu ogwira ntchito akamachita benchi: chifuwa, ma triceps ndi ma deltas amtsogolo.

Ngati timakanikizika pamayendedwe amagetsi, kuyesera kukhala ndi minofu yambiri momwe tingathere, timadzithandiza tokha pang'ono ndi ma quadriceps, ma extensors a msana ndi latissimus dorsi, popeza amakhala pamavuto okhazikika nthawi zonse ndipo samasiya ntchito kwachiwiri.

Njira yopangira benchi

Pansipa pali makina osindikizira a benchi omwe adzagwire ntchito kwa othamanga ambiri. Kutengera ndi kulimba kwa thupi lanu, mutha kusokoneza ndikusintha, mwachitsanzo, gwirani ntchito popanda kuthandizira m'miyendo yanu kapena gwiritsani ntchito zida zina zomwe zimasokoneza kayendetsedwe kake: malupu amphira kapena maunyolo. Tiyeni tiwone momwe tingapangire benchi moyenera ndi barbell molondola.

Malo oyambira

Timakhala poyambira: timagona pa benchi, timayesetsa kubweretsa masamba amapewa palimodzi ndikugwada pang'ono kumunsi kumbuyo, pomwe matako, kumbuyo ndi mutu akuyenera kukanikizidwa molimba pa benchi. Timapumitsa mapazi athu pansi, mosavutikira timapanikiza ma quadriceps. Bala iyenera kukhala pafupifupi diso.

Timasankha pazakulumikiza kwake: ndikukula kwa manja, kufupikitsa matalikidwe, komanso minofu ya pectoral imagwira nawo ntchitoyo. Kuchulukanso komwe timayika manja, ndikocheperako matalikidwe, komanso momwe ma triceps ndi ma delts akutsogolo amagwirira ntchito. Apa timagwira ntchito poyeserera.

Ndikulangiza kuti muyambe kugwira pang'ono kuposa mapewa, chifukwa chake tigawa katunduyo pakati pa magulu onse ogwira ntchito.

Osayamba kukanikiza mwamphamvu kwambiri, chifukwa mumatha kumva kupweteka pamagulu amapewa komanso kukondana pachifuwa. Kuti mugwire bwino ntchito zolemera zazikulu zogwira kwambiri, samalani kutambasula mosamala kwa minofu ya pectoral, izi zidzakuthandizani kuti muwonjezere zotsatirazo.

Tikangoganiza zokhazikitsira manja, ndikofunikira kuchotsa barbell pazonyamula. Kuti muchite izi, khalani okhazikika pamayeso anu ndikuyesera kutambasula mivi yanu, ndikufinya bala mwamphamvu.

Barbell benchi atolankhani

Chotsani barbell pazomenyera ndikubweretsa patsogolo pang'ono, ziyenera kukhala pansi pa chifuwa.

Timatsitsa bwino barbell pansi, ndikuyenda ndi izi ndikupumira. Popanda kusuntha mwadzidzidzi, ikani barbell pansi pa chifuwa chanu. Ngati mukugwira ntchito yamphamvu, ndikulimbikitsani kuti muime pachifuwa kwa masekondi 1-2, kotero kuti kayendedwe kake kadzaphulika kwambiri. Ngati mukugwira ntchito yambirimbiri, sikofunikira kuchita izi, yambani kukanikiza mukangogwira pansi pa chifuwa ndi bala.
Timafinya bala ndikulimbikira kwa minofu ya pectoral ndi triceps. Timapanga mpweya wamphamvu. Poterepa, zigongono siziyenera kusintha mawonekedwe awo, "kukhazikitsidwa" kwa zigongono zamkati ndizodzaza ndi kuvulala. Kuti mumvetse bwino pa makina osindikizira, yesani njira zotsatirazi: mukangoyamba kukweza barbell, yesetsani kukankhira thupi lanu lonse mu benchi momwe mungathere, ngati kuti "mukuchokapo" kuchokera ku barbell, potero kukhazikitsa kuthamanga kwamphamvu pakukweza projectile. Mwanjira imeneyi mutha kumva bwino biomechanics yoyenda ndipo mutha kukweza kwambiri. Mukamaliza kubwereza kwathunthu ndikutambasula bwino zigongono, bwerezaninso.
Ikani cholembera kumbuyo, poyendetsa mapewa anu pang'ono kumutu.

Ndikubwereza, njirayi ndi chitsanzo chabe cha benchi, koma kutengera zolinga zanu, imatha kusinthidwa. Ngati mukukweza magetsi, muyenera kupanga chingwe cholimba m'munsi kumbuyo kuti mufupikitse matalikidwe, komanso mudzithandizireni pang'ono ndi ma lats ndi miyendo yanu, kufinya bala. Ngati muli ndi chidwi kwambiri ndi benchi yosindikiza mobwerezabwereza, muyenera kutsitsa barbell pachifuwa mwachangu kuti "igunde" pachifuwa ndikudutsa gawo la matalikidwe chifukwa cha mphamvu ya inertia. Ngati cholinga chanu ndikugwiritsa ntchito bwino minofu ya pectoral, tsitsani batalo moyenera, mukuyang'ana kutambasula ndi kutenga pectoralis yotsika.

Zolakwitsa zoyambira wamba

Anthu ambiri ochita masewera olimbitsa thupi amatha kuvulala kwambiri akamachita makina osindikizira. Pofuna kuti asabwereze tsogolo lawo, ndikupangira kuti ndikumbukire mfundo zotsatirazi ndipo osatero.

Osanyalanyaza kutentha - imalimbikitsa mafundo ndi mitsempha yanu ndikuthandizani kuwongolera mayendedwe.
Gwiritsani nsapato zoyenera... Simungathe kupanga makina osindikizira a benchi muzoterera kapena popota, simungathe kupumula pansi.
Gawo lochotsera bala pamakoma ndilovuta kwambiri komanso lowopsa. Khalani omasuka kufunsa wina ku malo ochitira masewera olimbitsa thupi kuti akuthandizeni kukweza.
Pezani belayer wabwinobwino, yemwe adakwanitsa kuchita bwino pamakina osindikizira. Thandizo la mnzake pano liyenera kukhala losalala komanso lolondola, osati kukwera kwambiri.
Samalani ndi chipinda chanu chakumbuyo, makamaka zoyipa zoyipa. Izi, ndichida chabwino kwambiri pakuwonjezera mphamvu, koma simuyenera kutero ngati kulemera kwanu pa benchi kuli kochepera 100 kg - zida zanu zamagetsi sizingakhale zokonzekera izi.
Oyamba kumene ambiri amanyamula zikwangwani zawo pa benchi ndi makina osindikizira a benchi. Izi sizoyenera kuchita - pali kupanikizika kwamphamvu pama disc a intervertebral mu lumbar spine. Dzipatseni nokha malingaliro omwe muyenera kudalira benchi ndi mfundo zitatu: matako, kumbuyo kumbuyo ndi nape.

Ndi zolakwika zina ziti zomwe zimafala pakati pa oyamba kumene? Onerani kanema:

Kodi ndi njira ziti zina m'malo mwa makina osindikizira a benchi?

Makina osindikizira a benchi ndi masewera olimbitsa thupi kwa iwo omwe amakonda kulima molimbirako. Zochita zochepa chabe zomwe zingafanane nazo moyenera. Koma kwa iwo omwe, pazifukwa zina, sangathe kuchita zochitikazi ndi njira yolondola, tikupangira kuti muyesere chimodzi mwazomwe mungachite m'malo mwa makina osindikizira a benchi:

Makina osindikizira a benchi ya Dumbbell atagona pabenchi yopingasa

Ma dumbbells amatilola kugwira ntchito ndi matalikidwe ochulukirapo kuposa barbell, potero timatambasula bwino minofu ya pectoral ndikugwira ntchito patokha. Njira ya machitidwe awiriwa ndiyofanana, koma mukamagwira ntchito ndi ma dumbbells, chidwi chambiri chiyenera kulipidwa pagawo loyipa la mayendedwe - mayendedwe ayenera kukhala osalala komanso owongoleredwa.

Kusambira pazitsulo zosagwirizana

Pochita ma dothi pazitsulo zosagwirizana, titha kugwira bwino pachifuwa chapansi ndi ma triceps. Kuti ma dumbbells azilemera kwambiri, mutha kugwiritsa ntchito zolemetsa zowonjezera, yambani ndi keke imodzi ya 5kg kapena dumbbell yaying'ono ndipo pang'onopang'ono muziwonjezera kulemera kwake. Komabe, musachite mopitilira muyeso ndi kulemera, popeza pamapanikizika pamavuto ambiri. Njira ina yolemerera ndi maunyolo apakhosi, kotero torso yanu imatsamira patsogolo kwambiri, ndipo minofu yam'mimba imayamba kupsinjika.

Bench atolankhani ku Smith

Ndili ndi Smith, timathera nthawi yocheperako tikutsata njira yofananira. Makina osindikizira ku Smith ndioyenera kwa oyamba kumene kapena othamanga omwe sachita bwino pantchito yolemetsa ndi bala lomwelo.

Bench chosindikizira pamakina otsekemera kapena opondera

Pafupifupi kalabu iliyonse yamakono kapena malo olimbitsira thupi amakhala ndi makina osiyanasiyana omwe amatsanzira kusindikiza kwa chifuwa. Tilankhule mosapita m'mbali, ambiri mwa iwo ndi achabechabe, koma ena vekitala amaikidwa bwino kwambiri, zomwe zimakupatsani mwayi wogwiritsa ntchito ziwalo zam'munsi kapena zamkati za minofu ya pectoral. Osathamangitsa zolemera zazitali pamachitidwe awa, gwirani ntchito ndi zolemetsa zanu, zomwe mumamva bwino kupindika kwa minofu yofunikira, pakubwereza kwa 10-15, sitikufuna zolemba zamphamvu pano.

Momwe Mungakulitsire Mphamvu Zama Benchi?

Monga momwe zimayendera poyambira, chinsinsi chowonjezera zolemera zogwirira ntchito chagona pakugawana katundu moyenera ndikuchita zolimbitsa thupi zothandizira minofu yomwe ikuyenda. Kodi mumakulitsa bwanji benchi?

Ndikugawana katundu, zinthu ndizosavuta. Makina osindikizira a benchi ndi masewera olimbitsa thupi, choncho siziyenera kudabwitsa kuti simungapite patsogolo kuchokera kuntchito mpaka mutachita masewera olimbitsa thupi pokhapokha mutakhala ndi chibadwa chodabwitsa. Kugwiritsa ntchito atolankhani kuyenera kusinthidwa malinga ndi kulimba kwawo komanso kulimba kwawo. Mwachitsanzo, polimbitsa thupi limodzi timagwira ntchito zolemera zazikulu pobwereza pang'ono, kenako timachita makina osindikizira angapo kapena benchi ndikuyimitsa pachifuwa ndi kulemera kwapakati, ndikugwiritsanso ntchito minofu ya pectoral pamakona osiyanasiyana, pogwiritsa ntchito dumbbell press pa benchi yopendekera, ma push-ups pazitsulo zosagwirizana, kufalikira kwa dumbbell ndi zochitika zina. Njira yophunzitsira yophunzirira komanso kuphunzira patokha kwamagulu ang'onoang'ono a minofu ndi gawo lokakamiza kwa othamanga omwe amakonda benchi.

Zochita zothandizira

Pali zochitika zambiri zothandiza pakuwonjezera nthawi imodzi mu benchi, chifukwa chake musawope kusiyanitsa maphunziro anu - izi zidzabweretsa zotsatira zabwino ndikugonjetsa "kuchepa". Tiyeni tiwone zomwe zimafala kwambiri:

Benchi ikanikizani pang'ono. Mwa kuletsa kotheratu kayendedwe ndi kuzimitsa mphamvu ya inertia, benchi atolankhani amakhala wamphamvu kwambiri komanso mwachangu, mphamvu zophulika za minofu yam'mimba ndi ma triceps amakula bwino. Imapangidwa ndi kulemera kwa 20-30% yochepera nthawi imodzi.
Bench imasindikiza matalikidwe ochepa. Pogwiritsa ntchito zotchinga zapadera kapena zoyimitsira, timagwira ntchito yolemera kwambiri, osatsitsa kwathunthu barbell pachifuwa. Kuchita masewera olimbitsa thupi kumalimbitsa kwambiri mitsempha ndi minyewa ndipo zamaganizidwe amatithandiza kuti tizolowere zolemera zolemera.
Dinani kuchokera pansi. Ntchitoyi ikhoza kuchitidwa ndi barbell kapena ma dumbbells. Mfundo ndiyakuti pamalo otsika kwambiri timatsamira pansi ndi ma triceps ndikugwira ntchito panjira yofupikitsidwa. Amakhala ndi mphamvu zowongolera projectile.
Kubwereza kolakwika. Imachitidwa ndi kulemera kwa 15-30% kuposa kuchuluka kwake. Timatsitsa barbell pachifuwa pang'onopang'ono momwe tingathere, ndikuifinya mothandizidwa ndi mnzathu. Imatambasulira bwino minofu ya pectoral ndikuphunzitsa mphamvu ya mitsempha ndi minyewa.
Bench osindikiza ndi maunyolo. Ngati masewera olimbitsa thupi anu ali ndi maunyolo achitsulo cholemera, mutha kuwagwiritsa ntchito mosamala mukamachita masewera olimbitsa thupi. Timapachika maunyolo pamodzi ndi zikondamoyo ndikupanga benchi. Unyolo uyenera kukhala wautali mokwanira kotero kuti ambiri azikhala pansi pansi. Kukanikiza bala kumakhala kovuta kwambiri chifukwa maunyolo amachititsa kuti baryo ikhale yolemera komanso yolemera kwambiri mukamakweza.
Makina osindikizira ankhondo (atolankhani oimirira). Payokha ponyamula mtolo wakutsogolo wa ma deltas, womwe umatenga pafupifupi gawo limodzi mwa magawo atatu a katundu nthawi yonse yosindikiza benchi. Mapewa olimba ndiye mfungulo ku makina osindikizira olimba.
Bench atolankhani mwamphamvu. Kusintha kutsindika kwa katundu pamatope ndi mkatikati mwa chifuwa. Ntchitoyi ndi yovuta chifukwa chakuti mayendedwe amakula chifukwa chakuchepera kwa manja. Poterepa, zigongono zimayenera kuyenda ndi thupi.
Kuyika ma dumbbells atagona pa benchi yopingasa. Si chinsinsi kuti kutambasula kuli ndi gawo lalikulu pakukula kwa magwiridwe antchito amphamvu. Ndi kulumikizana komwe kumagwira bwino ntchitoyi, ndikupangitsa kuti minofu yam'mimba ikhale yamapulasitiki, yomwe imathandizira kutsitsa kwa barbell yolemera pachifuwa. Zochita zina zofananira, monga chidziwitso cha crossover kapena "gulugufe", m'malingaliro mwanga, sizothandiza kwenikweni, koma zimachitikanso magawo ena a maphunziro.
© Makatserchyk - stock.adobe.com

Malangizo a Bench Press 2019

Ku Russia, mipikisano ya benchi imachitika motsogozedwa ndi mabungwe ambiri. Komabe, federation (Federation of Powerlifting of Russia - FPR) posachedwa idaphatikizira magawano osakhala ndi zida mu benchi kuti izitha kuchita bwino, ndipo mfundo zake sizinafotokozeredwe bwino, miyezo ya MS, MSMK ndi Elite sinadziwikebe.

Konzekeretsani makina opangira magetsi ndi makina osindikizira mabenchi ndi njira zotsutsana, ndipo mwina tiziwasiya zokambirana zawo lero. Pazifukwa izi, bungwe lina la WPC / AWPC (lopanda mankhwala osokoneza bongo / lopanda mankhwala osokoneza bongo) ndilotchuka kwambiri pamakina osindikizira mabenchi komanso opangira magetsi ambiri mdziko lathu, akuchita opanda zida, zomwe zikufuna kukwaniritsa izi (ndiyenera kunena, demokalase kwambiri) posankha membala masewera amasewera:

KUKHALA KWA ANTHU (AWPC)

(WOLEMBEDWA KWAMBIRI POPANDA Zida)

Kulemera gulu	Osankhika	MSMK	MC	CCM	Ine	II	III	Ine jun.	II jun.
52	127.5	110	95	82.5	75	67.5	57.5	47.5	37.5
56	137.5	120	102.5	90	80	72.5	62.5	52.5	42.5
60	147.5	127.5	112.5	97.5	87.5	77.5	67.5	55	45
67.5	165	142.5	125	107.5	97.5	87.5	75	62.5	50
75	180	155	135	117.5	105	95	82.5	67.5	55
82.5	192.5	167.5	145	127.5	112.5	102.5	87.5	72.5	57.5
90	202.5	175	152.5	132.5	120	107.5	92.5	77.5	60
100	215	185	162.5	140	125	112.5	97.5	80	65
110	225	195	167.5	147.5	132.5	117.5	100	85	67.5
125	235	202.5	177.5	152.5	137.5	122.5	105	87.5	70
140	242.5	210	182.5	157.5	142.5	127.5	110	90	72.5
140+	250	215	187.5	162.5	145	130	112.5	92.5	75

MEN'S WATCH RATE TABLE (WPC)

(WAKULEMBEDWA KWAMBIRI POPANDA Zida)

Kulemera gulu	Osankhika	MSMK	MC	CCM	Ine	II	III	Ine jun.	II jun.
52	150	130	112.5	97.5	87.5	77.5	67.5	55	45
56	162.5	140	122.5	105	95	85	72.5	60	47.5
60	175	150	130	115	102.5	92.5	77.5	65	52.5
67.5	195	167.5	147.5	127.5	115	102.5	87.5	72.5	57.5
75	212.5	182.5	160	140	125	112.5	95	80	65
82.5	227.5	197.5	170	147.5	132.5	120	102.5	85	67.5
90	240	207.5	180	157.5	140	125	107.5	90	72.5
100	252.5	220	190	165	147.5	132.5	115	95	75
110	265	227.5	197.5	172.5	155	140	120	100	80
125	275	240	207.5	180	162.5	145	125	105	82.5
140	285	247.5	215	187.5	167.5	150	130	107.5	85
140+	292.5	252.5	220	192.5	172.5	155	132.5	110	87.5

Mapulogalamu ophunzitsa

Ochita masewera olimbitsa thupi nthawi zambiri amakhala ndi benchi pamakina awo ophunzitsira. Kwa oyamba kumene, masewerawa ndi gawo la pulogalamu yathunthu ya thupi, kwa othamanga odziwa zambiri - patsiku lophunzitsira minofu yam'mimba.

Mapulogalamu odziwika kwambiri:

Chifuwa + chimadumpha
Chitani masewera olimbitsa thupi	Ikani x reps
Bench atolankhani	4x12,10,8,6
Onetsani Press Press ya Barbell	3x10
Kusambira pazitsulo zosagwirizana ndi zowonjezera. kulemera	3x12
Dziwani zambiri mu crossover	3x15
Makina osindikizira benchi yaku France	4x12
Bwererani	3x12
Chifuwa + biceps
Chitani masewera olimbitsa thupi	Ikani x reps
Bench atolankhani	4x12,10,8,6
Onetsani Dumbbell Press	3x10
Onetsani mu hummer	3x10
Zambiri mu crossover	3x15
Kusinthanitsa ma dumbbells atakhala pa benchi yopendekera	4x10
Kukweza bala la ma biceps pa benchi yaku Scott	3x12
Chifuwa + kumbuyo
Chitani masewera olimbitsa thupi	Ikani x reps
Bench atolankhani	4x12,10,8,6
Kukoka ndi kuwonjezera. kulemera	4x10
Onetsani Press Press ya Barbell	3x10
Dumbbell Row kupita ku Belt	3x10
Kusambira pazitsulo zosagwirizana ndi zowonjezera. kulemera	3x10
Njira Yopapatiza Yogwira Mzere	3x10
Kuyika mabelu abodza akunama	3x12
Kukoka kopingasa kwa block kupita ku lamba	3x10
Chifuwa pa tsiku losiyana
Chitani masewera olimbitsa thupi	Ikani x reps
Bench atolankhani atagona pa benchi yopingasa	4x12,10,8,6
Onetsani Dumbbell Press	3x12,10,8
Kusambira pazitsulo zosagwirizana ndi zowonjezera. kulemera	3x10
Onetsani mu hummer	3x12
Zambiri mu crossover	3x15

Maofesi a Crossfit

Gome ili m'munsi likuwonetsa mtanda womwe uli ndi makina osindikizira a benchi. Muyenera kumvetsetsa kuti palibe othamanga ofanana, aliyense wa ife ali payekha m'njira yakeyake, chifukwa chake kulemera kwa benchi kuli pamphamvu ya wothamanga. Wothamanga aliyense wa CrossFit amatha kuyesa kumaliza zomwe amakonda, kusiyanitsa kulemera kwake kwa kapamwamba kutengera mtundu wa kulimbitsa thupi komanso zizindikiritso zamphamvu.

Wokonda	Timapanga piramidi yotsutsana (timatsika kuchokera pa 10 mpaka 1 kubwereza) mu benchi ndikusindikiza pa roller yamafuta am'mimba, ndikusinthana machitidwe aliwonse.
Chiwonongeko cha polojekiti	Chitani piramidi yotsutsana (kusiya kuchokera kubwereza 10 mpaka 1) pa benchi. Pambuyo pa benchi iliyonse - makina 10 okoka pa bar.
100 × 100 Barbell Bench Press	Chitani maulendo 100 pa benchi chosindikizira ndi 100 kg barbell.
4 km	Kuthamanga 1 km kuthamanga ndi benchi atolankhani. Zozungulira 4 zonse. Ntchitoyi ndikuchita kubwereza kubwereza pa benchi.
Nangula	Chitani 21-15-9-15-21 kettlebell swings ndi dzanja limodzi ndi benchi osindikiza.
Base	Chitani zida zakufa 21-15-9, squats achikale ndi makina osindikizira a benchi okhala ndi barbell, yomwe kulemera kwake kuli kofanana ndi kulemera kwake kwa othamanga.

Makina osindikizira a benchi ndi masewera olimbitsa thupi omwe amagwiritsa ntchito minofu yambiri ndipo amatha kuphatikizidwa momasuka ndi zochitika zina zambiri. Yesani ma supersets of incline dumbbell ndi dumbbell push-ups kapena dips ndi kulemera kowonjezera kuti mugwiritse ntchito zigawo zonse za minofu yanu yam'mimba. Kapena yesani makina osinthana ndikumakoka kumbuyo kwanu (kuwerama pamizere, kukoka, kapena kuwerama pamizere ya dumbbell) kuti mugwiritse ntchito chifuwa chanu ndikubwerera kulimbitsa thupi kamodzi munthawi yochepa. Izi zimangotengera malingaliro anu komanso mulingo wathanzi.