1. I-Dumbbell bench press, i-bench press yeyona ndlela ilungileyo nekhawulezayo yokwenza i-pectoralis major, i-deltoid kunye ne-biceps brachii. Okokuqala, kufuneka ulale tyaba ebhentshini. Ukuba uziqhelanisa ekhaya, ungakhetha ibhentshi enobume obuqinileyo. Musa ukugoba umqolo wakho kunye nezinqe okanye ubambe umphefumlo wakho. Oku kuya kwenza izihlunu zakho zingalawuleki. Okulandelayo, nyathela emhlabeni ngeenyawo zombini, ubambe i-dumbbell esandleni ngasinye, ugobe iingqiniba zakho, ubeke iintende zezandla zombini ngasemilenzeni, zithe nkqo kwinxalenye ephezulu yomzimba, kwaye ugcine i-dumbbell axis enye isentimitha ngaphezulu kwe-nipple.

Ngale ndlela, umsipha wesifuba unokubandakanyeka ekusebenziseni amandla. Emva koko, vula iingalo zombini kancinci kumacala omabini, uze uthobe iingalo zombini kancinci. Xa i-dumbbell iwela kwimisipha yeengalo zombini, tyhala i-dumbbell phezulu. Xa utyhala phezulu, gcina ukuma okucinezela ingqiniba kwaye ugobe phambili kancinci. Gcina isithuba esibanzi phakathi kweengalo ukuze uqeqeshe umsipha omkhulu we-pectoralis, kunye nesithuba esincinci sokuqeqesha umsipha we-deltoid.

2. Ukuliphakamisa icala lokuhlala, le ndlela yoqeqesho ikakhulu kukuzilolonga i-lateral milk bundle ye-deltoid muscle. Inyathelo 1: hlala phantsi ebhentshini elisecaleni, beka iinyawo zakho zithe tyaba emhlabeni, gcina imilenze yakho inobubanzi obufanayo namagxa akho, kwaye iingalo zakho zigobile ngokwemvelo. Gcina izandla zakho zichasene kwaye ubambe imo ye-dumbbell, uze uphakamise iingalo zakho phezulu. Musa ukuyiphakamisa i-dumbbell ngokuyiphosa. Zoba i-dumbbell phezulu nge-semi-circular arc, uyiphakamisele kwindawo ekufutshane neengcambu zendlebe okwethutyana, uze emva koko uyiwise i-dumbbell phantsi kwi-arc yokuqala, kwaye uphinde wenze loo nto.

3. Ukuhlala phantsi nokugoba, le yeyona ndlela ikhawulezayo nesebenzayo yokuzilolonga i-biceps brachii. Okokuqala, hlala phantsi uze ugcine umzimba ongaphezulu uthambekele phambili kancinci. Isandla sasekhohlo singaphezulu kwethanga lasekhohlo. I-dumbbell ebanjwe sisandla sasekunene igoba ngokwendalo kwisithathu sangaphakathi sethanga. Ingalo yasekunene igcina i-engile ye-45 ° kunye nethanga, kwaye intende ingaphakathi. Emva koko phakamisa i-dumbbell kancinci esifubeni ngendlela ye-semicircular arc, hlala okwethutyana, uze ubuyisele isenzo ngendlela yokuqala yokugoba. Phinda uqeqesho ngezandla zasekhohlo nezasekunene.