Thuthukisa isifuba esikhulu futhi esinamandla
Isikhumba esinamandla, esakhiwe singabukeka sihle kodwa sibuye sithuthukise amandla angaphezulu-mzimba ngemisebenzi eminingi, ikakhulukazi ekuthintweni, nasezemidlalo zokulwa. Kubalulekile ukuthi ungayinaki imisipha yesifuba nesakhiwo abaxhomeke kuso.
Nciphisa Press
Yenza lokhu nge-barbell noma ama-dumbbells. Sebenzisa ibhentshi eguquguqukayo ejwayelekile engxenyeni engama-degree angu-45-60.
Lo msebenzi wenza kahle ngezingqungquthela kodwa ungasebenzisa i-barbell uma unesitokisi esifanele ebhentshini. Umshini we-Smith ungasetshenziswa futhi. I-press incline isebenza engxenyeni engenhla yesisindo esikhulu se-chest, i-Pectoralis enkulu, kanye ne-deltoid yangaphambili yehlombe kanye ne-triceps.
Bench Press
Lona umshini wokulinganisa osezingeni elijwayelekile elibheke ebhentshini , elivame ukuqhutshwa ebhentshini elingenakulungiswa, ngokungafani nokunyakaza nokunciphisa imishini. Umshini we-bench flat usinika ukuqeqeshwa okuphelele kwemisipha ye-pectoralis. (The incline press bulks up ingxenye engaphezulu ye-pecs, evame ukuguqulwa.) Ungasebenzisa futhi umshini wokucindezela amacilongo oqondile ukuze uhlolwe.
Yehlisa UCindezela
Ngomshini wokunciphisa ukuncipha, ukuphumula kwesibhentshi kulungiswa ukuze umzimba wakho ophezulu unqamuke ekhoneni. Ukwenza ucindezela ekunciphiseni kuhloswe ingxenye ekhethekile kakhulu ye-pectoralis - i-groove yangaphakathi yama-big pecs, okuhlonishwa kakhulu ngabakhi bomzimba ngokuthuthukiswa kwesifuba se-symmetrical.
Ungenza futhi lo msebenzi kumshini we-Smith. Eqinisweni, amanye ama-exercisers akhetha ukukwenza kumshini weSmith.
I-Bar Equal Dips
Nakuba ama-dips ayimithi yendabuko yezinhlanzi ze-triceps ezingemuva kwezingalo, i-bar efanayo edidayo ihlaba ama-pecs futhi, ngakho-ke uma isifuba sibheke phambili kunesokudla.
Imishini ehlukahlukene yokugcoba iyatholakala, ezinye zidinga ukuba uxhase isisindo somzimba wakho, ezinye zinezinyawo zakho phansi.
I-Dumbbell Chest Press
Umshini we- dumbbell uyisimo esihle sokuzivocavoca ukuze uhlangane ne-barbell bench press ngoba uhla lwezinyathelo oluthuthukisiwe luhlanganisa imisipha ye-pectoralis ngaphezu kwe-bench press evamile. Ama-pecs angabangela ukukhala, okungeyona ukulimala okuncane. Themba flat ebhentshini bese uphonsa dumbbells up ukuqinisekisa akukho ukujikeleza kwenzeka.
AmaFlys (Dumbbell, Cable kanye nePec Deck)
Ama-fly is umzimba lapho izingalo ezithwele zithathwa khona futhi zihanjiswa esifubeni. Ungakwenza lokhu ngebhentshi nama-dumbbells, ngezintambo ezikuloluhlaka lwekhebula, noma ngomshini we-Pec Deck. Ama-fly fly aphezulu kakhulu ekwandiseni kwesifuba kanye nokushaya i-Pectoralis enkulu.
Hlanganisa ama-Dumbbell Flys
Mhlawumbe okungcono kakhulu kokuzivocavoca ama-fly is the incline dumbbell fly. Ungasebenzisi izisindo ezinzima kakhulu ngalokhu kuvivinya ukuze uvikele amahlombe kanye nama-pecs. Yenza kabusha ama-10-15.
Ukujima
I- push-up ethobekile iyasiza ekunikezeni isifuba ukudlala uma ungenayo ukufinyelela kwamanani noma imishini. I-push-up isebenza emahlombe nase-triceps kanye.
I-Dumbbell ne-Barbell Pullovers
Ama-pullovers awayidonsa, futhi awaqedi ama-extensions noma ama-skull-crushers.
Ubheke phezulu ebhentshini, ubamba i-barbell elula ngaphezu kwamehlo, nge-grip grip and izandla ububanzi begceke ngaphandle. Kanciphisa kancane i-barbell ngemuva kwekhanda ngezingalo ezikhishwe futhi ubuyele esimweni sokuqala. Lokhu kuyisisindo esihle sokusebenza esifubeni, i-triceps kanye neminye imisipha emuva.
Ifomu Elihle neSense Elihle
Ngaphandle kokuthi uqeqeshwe ukuba ube ngumqhubi wokuncintisana, asikho isidingo sokuphoqa imingcele yokuphakama kwakho okuphezulu ngokusebenzisa izifuba, ikakhulukazi uma isimo nesayizi kuyizinhloso zakho eziyinhloko. Ukulimala kumele kuhloswe ukuba kugwenywe, njengoba ukulimala kwesifuba kanye nokulimala kwehlombe kungaba buhlungu futhi kuthathe isikhathi sokulungisa.