1. Dumbbell bench press, bench press ndiyo yakanakisa uye inokurumidza nzira yekushandisa pectoralis huru, deltoid uye biceps brachii. Chokutanga pane zvose, unoda kurara pasi pabhenji. Kana iwe uchidzidzira kumba, iwe unogona kusarudza bhenji nehutu hwakaoma. Usaisa musana wako uye chiuno kana kubata mweya wako. Izvi zvichaita kuti tsandanyama dzako dzisadzore. Tevere, tsika pasi netsoka dzakazara dzetsoka mbiri, bata dumbbell muruoko rumwe norumwe, kotamisa magokora ako, isa zvanza zvemaoko ese kumakumbo, perpendicular kusvika kumusoro kwemuviri, uye chengeta dumbbell axis imwe. masendimita pamusoro pezamu.

Nenzira iyi, tsandanyama yechipfuva inogona kubatanidzwa mukushandisa simba. Zvadaro, zvishoma nezvishoma vhura maoko ose kumativi ose, uye zvishoma nezvishoma udzikise maoko ose. Kana dumbbell inodonha kusvika pakutambanudza kwemhasuru dzemaoko ese, sundira dumbbell kumusoro. Kana uchisaidzira uchienda kumusoro, chengeta chimiro chekudzvanya gokora uye kuzembera mberi zvishoma. Chengetedza nzvimbo yakakura pakati pemaoko kudzidzisa pectoralis hombe tsandanyama, uye nzvimbo yakamanikana kudzidzisa tsandanyama yedeltoid.

2. Kugara parutivi kusimudza, iyi nzira yekudzidzira inonyanya kushandisa lateral yepakati bundle ye deltoid muscle. Danho 1: gara padivi pebhenji, isa tsoka dzako pasi, chengeta makumbo ako akaenzana nehupamhi semapfudzi ako, uye maoko ako anodonha. Chengetedza zvanza zvako zvakatarisana uye bata dumbbell chimiro, uye wozosimudza maoko ako kumusoro. Usasimudza dumbbell nekuikanda. Dhirowa dumbbell kumusoro mune semi-denderedzwa arc, isimudze kune chinzvimbo padhuze nenzeve mudzi kwechinguva, wobva wadonhedza dumbbell pasi pamwe nearc yekutanga, uye dzokorora chiito.

3. Kugara pasi nekukotama, iyi ndiyo inonyanya kukurumidza uye inoshanda nzira yekushandisa biceps brachii. Kutanga, gara uye chengetedza muviri wepamusoro wakarereka zvishoma kumberi. Ruoko rworuboshwe rwuri pamusoro pechidya chekuruboshwe. Dumbbell inobatwa neruoko rwerudyi inongodonha mukati mechikamu chetatu chechidya. Ruoko rworudyi runochengetedza 45 ° kona nechidya, uye chanza chiri mukati. Wosimudza zvishoma nezvishoma dumbbell kuchipfuva munzira ye semicircular arc, gara kwechinguva, uye wobva wadzoreredza chiito nenzira yepakutanga yekumisikidza. Dzokorora kudzidziswa nemaoko kuruboshwe uye kurudyi.