1. I-Dumbbell bench press, i-bench press iyona ndlela ingcono kunye neyona ndlela ikhawulezayo yokusebenzisa i-pectoralis enkulu, i-deltoid kunye ne-biceps brachii. Okokuqala, kufuneka ulale phantsi ebhentshini. Ukuba uyaziqhelanisa ekhaya, unokukhetha ibhentshi enobunzima obunzima. Musa ukugoba umqolo wakho kunye nezinqe okanye ubambe umoya wakho. Oku kuya kwenza ukuba izihlunu zakho zingakwazi ukulawula. Emva koko, nyathela emhlabeni ngeenyawo ezipheleleyo zeenyawo zombini, ubambe i-dumbbell kwisandla ngasinye, ugobe iingqiniba zakho, ubeke iintende zezandla zozibini ukuya emilenzeni, i-perpendicular ukuya kwindawo ephezulu yomzimba, kwaye ugcine i-axis ye-dumbbell enye. isentimitha ngaphezulu kwengono.

Ngale ndlela, imisipha yesifuba inokubandakanyeka ekusebenziseni amandla. Emva koko, vula kancinane iingalo zombini kumacala omabini, kwaye uthobe iingalo zombini kancinci. Xa i-dumbbell iwela ekolulweni kwemisipha yeengalo zombini, tyhala i-dumbbell phezulu. Xa utyhalela phezulu, gcina ukuma kokucofa ingqiniba kwaye ungqiyame phambili kancinci. Gcina isithuba esibanzi phakathi kweengalo ukuze uqeqeshe isihlunu esikhulu se-pectoralis, kunye nesithuba esimxinwa sokuqeqesha isihlunu se-deltoid.

2. Ukunyuswa kwecala lokuhlala, le ndlela yokuqeqesha ngokuyinhloko ukusebenzisa i-lateral middle bundle ye-deltoid muscle. Inyathelo 1: hlala phantsi kwibhentshi esecaleni, beka iinyawo zakho phantsi, gcina imilenze yakho ifana nobubanzi obufana namagxa akho, kwaye iingalo zakho ziwela ngokwemvelo. Gcina iintende zakho zijongene kwaye ubambe i-dumbbell shape, kwaye uphakamise iingalo zakho phezulu. Musa ukuphakamisa i-dumbbell ngokuyiphosa. Zoba i-dumbbell phezulu kwi-arc ye-semi-circular, yiphakamise kwindawo ekufutshane nengcambu yendlebe okwethutyana, kwaye emva koko ulahle i-dumbbell phantsi kunye ne-arc yokuqala, kwaye uphinde wenze isenzo.

3. Ukuhlala phantsi kunye nokugoba, le nto iyona ndlela ikhawulezayo kunye neyona ndlela isebenzayo yokusebenzisa i-biceps brachii. Okokuqala, hlala phantsi kwaye ugcine umzimba ophezulu ujonge phambili. Isandla sasekhohlo siphezu kwethanga lasekhohlo. I-dumbbell ebanjwe ngesandla sasekunene ngokwemvelo ithoba kwisithathu esingaphakathi sethanga. Ingalo yasekunene igcina i-angle ye-45 ° kunye nethanga, kwaye intende ingaphakathi. Emva koko phakamisa i-dumbbell ngokucothayo esifubeni kwindlela ye-arc ye-semicircular, hlala ixeshana, kwaye uphinde ubuyisele isenzo kunye nendlela yokuqala yokuqhawula. Phinda uqeqesho ngesandla sasekhohlo nasekunene.