1. Dumbbell bench press, bench press ndiyo nzira yakanakisisa uye inokurumidza yekurovedza muviri pectoralis major, deltoid uye biceps brachii. Chekutanga, unofanirwa kurara pasi pabhenji. Kana uchidzidzira kumba, unogona kusarudza bhenji rine magadzirirwo akaomarara. Usakotamisa musana wako nechiuno kana kubata kufema kwako. Izvi zvichaita kuti tsandanyama dzako dzitadze kudzora. Tevere, tsika pasi netsoka dzese, bata dumbbell muruoko rumwe nerumwe, kota magokora ako, isa zvanza zvemaoko ese kumakumbo, zvakananga kuchikamu chepamusoro chemuviri, uye chengeta dumbbell axis imwe pamusoro pezano.

Nenzira iyi, tsandanyama yechipfuva inogona kubatanidzwa mukushandisa simba. Wobva wavhura maoko ese zvishoma nezvishoma kumativi ese, wodzikisa maoko ese zvishoma nezvishoma. Kana dumbbell yawira kusvika padanho retsandanyama dzemaoko ese, sundidzira dumbbell kumusoro. Paunenge uchisundidzira kumusoro, ramba wakabata gokora wokotama zvishoma. Chengetedza nzvimbo yakakura pakati pemaoko kuti udzidzise tsandanyama huru yepectoralis, uye nzvimbo yakamanikana kuti udzidzise tsandanyama yedeltoid.

2. Kusimudza ruoko rwako wakagara padivi, nzira iyi yekudzidzira inonyanya kushandiswa pakurovedza muviri nepakati petsandanyama ye deltoid. Danho 1: gara pasi pabhenji repadivi, isa tsoka dzako pasi, chengeta makumbo ako akafara zvakafanana nemafudzi ako, uye maoko ako anorembera. Chengeta zvanza zvako zvakatarisa wobata chimiro che dumbbell, wobva wasimudza maoko ako mudenga. Usasimudze dumbbell nekuikanda. Dhonza dumbbell mudenga ne semi-circular arc, woisimudza kusvika panzvimbo iri pedyo nemudzi wenzeve kwechinguva, wobva wadonhedza dumbbell pasi ne arc yekutanga, wodzokorora chiito.

3. Kugara pasi wokotama, iyi ndiyo nzira inokurumidza uye inoshanda kwazvo yekurovedza muviri ne biceps brachii. Kutanga, gara wakamira wochengeta muviri wepamusoro wakakotama zvishoma mberi. Ruoko rweruboshwe rwuri pamusoro pechidya cheruboshwe. Dumbbell inobatwa neruoko rwerudyi inorembera pachidya chemukati chetatu. Ruoko rwerudyi rune kona ye45 ° nechidya, uye chanza chiri mukati. Wobva wasimudza dumbbell zvishoma nezvishoma kuenda pachipfuva nenzira ye semicircular arc, gara kwechinguva, wobva wadzorera chiito nenzira yekutanga yekukotama. Dzokorora kurovedza nemaoko eruboshwe nerudyi.