1. I-Dumbbell bench press, i-bench press iyindlela engcono kakhulu futhi esheshayo yokuzivocavoca i-pectoralis enkulu, i-deltoid ne-biceps brachii. Okokuqala, udinga ukulala phansi ebhentshini. Uma uzijwayeza ekhaya, ungakhetha ibhentshi ngokuthungwa kanzima. Ungagodli umhlane nezinqe noma ubambe umoya. Lokhu kuzokwenza ukuthi imisipha yakho ilahlekelwe ukulawula. Okulandelayo, gibela phansi ngezinyawo zombili, ubambe i-dumbbell esandleni ngasinye, ugobe izindololwane zakho, ubeke izintende zezandla zombili ngasemilenzeni, uqonde engxenyeni engenhla yomzimba, futhi ugcine i-axis ye-dumbbell eyodwa. isentimitha ngaphezu kwengono.

Ngale ndlela, imisipha yesifuba ingabandakanyeka ekusebenziseni amandla. Bese, kancane kancane vula izingalo zombili ezinhlangothini zombili, bese wehlisa kancane izingalo zombili. Lapho i-dumbbell iwela ekunwebeni kwemisipha yazo zombili izingalo, phushela i-dumbbell phezulu. Lapho uphushela phezulu, gcina ukuma kokumpintsha indololwane futhi uncike phambili kancane. Gcina isikhala esibanzi phakathi kwezingalo ukuze uqeqeshe umsipha omkhulu we-pectoralis, kanye nesikhala esincane sokuqeqesha umsipha we-deltoid.

2. Ukuphakamisa uhlangothi oluhlezi, le ndlela yokuqeqesha iwukusebenzisa isixha esimaphakathi esiseceleni semisipha ye-deltoid. Isinyathelo 1: hlala phansi ebhentshini eliseceleni, beka izinyawo zakho phansi, gcina imilenze yakho inobubanzi obufana namahlombe akho, futhi izingalo zakho zigobe ngokwemvelo. Gcina izintende zezandla zakho zibhekene futhi ubambe ukuma kwe-dumbbell, bese uphakamisa izingalo zakho phezulu. Ungaphakamisi i-dumbbell ngokuyiphonsa. Dweba i-dumbbell phezulu kuyi-arc eyisiyingi, uyiphakamise uyimise endaweni eseduze nempande yendlebe isikhashana, bese uphonsa i-dumbbell phansi eduze kwe-arc yasekuqaleni, bese uphinda isenzo.

3. Ukuhlala phansi nokugoba, lokhu ngokuyinhloko kuyindlela esheshayo nephumelelayo yokusebenzisa i-biceps brachii. Okokuqala, hlala futhi ugcine umzimba ongaphezulu utshekele phambili kancane. Isandla sokunxele singaphezu kwethanga lesokunxele. I-dumbbell ebanjwe ngesandla sokudla ngokwemvelo ishona phansi engxenyeni yesithathu engaphakathi yethanga. Ingalo yesokudla igcina i-engeli engu-45 ° nethanga, futhi intende ingaphakathi. Bese uphakamisela kancane i-dumbbell esifubeni ngendlela ye-arc eyisiyingi, uhlale isikhashana, bese ubuyisela isenzo ngendlela yokuqala yokufinyela. Phinda ukuqeqeshwa ngesandla sobunxele nesokudla.