1. I-Dumbbell bench press, i-bench press iyindlela engcono kakhulu nesheshayo yokuzivocavoca i-pectoralis major, i-deltoid kanye ne-biceps brachii. Okokuqala, udinga ukulala phansi ebhentshini. Uma uziqeqesha ekhaya, ungakhetha ibhentshi elinobume obuqinile. Ungagobi umhlane wakho kanye nezinqe noma ubambe umoya wakho. Lokhu kuzokwenza imisipha yakho ilahlekelwe ukulawula. Okulandelayo, nyathela phansi ngamathe aphelele ezinyawo zombili, ubambe i-dumbbell esandleni ngasinye, ugobe izindololwane zakho, ubeke izintende zezandla zombili emilenzeni, ziqonde engxenyeni engenhla yomzimba, bese ugcina i-dumbbell axis isentimitha elilodwa ngaphezu kwe-nipple.

Ngale ndlela, imisipha yesifuba ingabandakanyeka ekusebenziseni amandla. Bese, vula kancane izingalo zombili izinhlangothi zombili, bese wehlisa izingalo zombili kancane kancane. Lapho i-dumbbell iwela ekweluleni kwemisipha yezingalo zombili, sunduza i-dumbbell iye phezulu. Uma usunduza uye phezulu, gcina ukuma kokucindezela indololwane bese ugoba phambili kancane. Gcina isikhala esibanzi phakathi kwezingalo ukuze uqeqeshe imisipha emikhulu ye-pectoralis, kanye nesikhala esincane sokuqeqesha imisipha ye-deltoid.

2. Ukuphakamisa uhlangothi oluhleli, le ndlela yokuqeqesha iwukusebenzisa i-lateral middle bundle yemisipha ye-deltoid. Isinyathelo 1: hlala phansi ebhentshini eliseceleni, beka izinyawo zakho phansi, gcina imilenze yakho inobubanzi obufanayo namahlombe akho, futhi izingalo zakho zigobe ngokwemvelo. Gcina izandla zakho zibhekene bese ubamba isimo se-dumbbell, bese uphakamisa izingalo zakho phezulu. Ungaphakamisi i-dumbbell ngokuyiphonsa. Dweba i-dumbbell phezulu nge-semi-circular arc, uyiphakamisele endaweni eseduze nempande yendlebe isikhashana, bese uphonsa i-dumbbell phansi nge-arc yokuqala, bese uphinda isenzo.

3. Ukuhlala phansi nokugoba, lena yindlela esheshayo nephumelelayo kakhulu yokuzivocavoca i-biceps brachii. Okokuqala, hlala phansi bese ugcina umzimba ongaphezulu uthambekele kancane phambili. Isandla sobunxele singaphezu kwethanga lesobunxele. I-dumbbell ebanjwe yisandla sokudla igoba ngokwemvelo engxenyeni yesithathu yangaphakathi yethanga. Ingalo yesokudla igcina i-engeli engu-45 ° nethanga, kanti intende yesandla ingaphakathi. Bese uphakamisa kancane i-dumbbell esifubeni ngendlela ye-semicircular arc, hlala isikhashana, bese ubuyisela isenzo ngendlela yokuqala yokugoba. Phinda ukuqeqeshwa ngezandla zesobunxele nezesokudla.