Mekhoa e meng ea 12 ea Bench Press ho aha Boholo le Matla

Litaba

• Lintho tseo u lokelang ho li nahana
• Tobetsa sefubeng sa Dumbbell
• Mokhoa oa ho e etsa
• Li-push up
• Mokhoa oa ho e etsa
• Sekamela khatiso ea dumbbell
• Mokhoa oa ho e etsa
• Fokotsa khatiso ea dumbbell
• Mokhoa oa ho e etsa
• Ho fofa ha Dumbbell
• Mokhoa oa ho e etsa
• Ho cheka benche
• Mokhoa oa ho e etsa
• Mochini oa khatiso
• Mokhoa oa ho e etsa
• Mochini oa khatiso o emeng oa cable
• Mokhoa oa ho e etsa
• Pullover ea Dumbbell
• Mokhoa oa ho e etsa
• Offset pushups
• Mokhoa oa ho e etsa
• Cable crossover
• Mokhoa oa ho e etsa
• Mochini oa khatiso oa sefubeng
• Mokhoa oa ho e etsa
• Ntlha ea bohlokoa

Mochini oa khatiso oa benche ke e 'ngoe ea boikoetliso bo tsebahalang haholo ba ho etsa sefuba sa' molai - aka benche mohlomong ke e 'ngoe ea lisebelisoa tse tsebahalang haholo jiming ea hau.

Ha ho hlokahale hore u tšohe! Haeba ho bonahala u sa fihle bencheng, kapa haeba u se na phihlello ea tšepe le lipoleiti, ho na le boitlhakiso bo bong bo bongata ba ho leka bo tla fana ka melemo e mengata e tšoanang.

Ka tlase, re hlokometse mekhoa e meng ea khatiso ea benche e 12 ho aha mesifa ea hau ea pectoral.

Khetha tse peli ho isa ho tse tharo tsa tse latelang ho kenyelletsa ho ikoetlisa habeli ka beke 'me u shebe hore' mele o kaholimo o hola.

Lintho tseo u lokelang ho li nahana

Ka boikoetliso bo bong le bo bong, o tla batla ho phethela lihlopha tse 3 tsa reps tse 12.

Sena se lokela ho ba phephetso e lekaneng hore o ka phethela rep ea ho qetela ka foromo e ntle, empa o sitoa ho tlatsa e ngoe.

Netefatsa hore o ntse o eketsa boima ba 'mele ho lula o iphephetsa - hona ho bitsoa tsoelo-pele e fetelletseng.

Tobetsa sefubeng sa Dumbbell

Li-dumbbells li ka ba bonolo ho li fumana - le ho li ts'oara - ho feta barbell, haholo bakeng sa ea qalang.

Bonus e 'ngoe: Mochini oa khatiso oa sefubeng o hlasela mesifa e tšoanang le e hatisoang ke benche: li-pectorals, anterior deltoid, le triceps.

Mokhoa oa ho e etsa

1. Robala ka mokokotlo bencheng le sekoti letsohong le leng le le leng, u phomole boemong ba sefuba.
2. Tobana le liatla tsa hau maotong a hau, 'me u netefatse hore maoto a hau a bataletse fatše.
3. Qala ho otlolla matsoho mme u sutumetse li-dumbbells sefubeng sa hau. Matsoho a hau a lokela ho ba ka kotloloho mahetleng a hau kaholimo.
4. Hang ha matsoho a hao a otlolohile, emisa 'me u lokolle litekanyo ho theosa le mahetla.
5. U tla hlokomela mefuta e eketsehileng ea ho sisinyeha ka li-dumbbells ho feta ka barbell. Khutlela morao hape.

Tlatsa lihlopha tse 3 tsa reps tse 12.

Li-push up

Ha e hloke lisebelisoa, pushup e ka etsoa kae kapa kae.

Empa u se ke ua lumella seo hore se u thetse - se ntse se shebile sefuba sa hau ka tsela e kholo, hammoho le mesifa e meng e mengata mmeleng oohle.

Haeba pushup e tloaelehileng e le thata haholo, qala ka mangole.

Mokhoa oa ho e etsa

1. Nka boemo bo phahameng ba mapolanka ka matsoho a hao a pharaletse hanyane ho feta mahetla a hao.
2. Hlooho ea hau e lokela ho beoa molemong oa hore o shebe pele feela, mme mmele oa hau o lokela ho theha mola o otlolohileng ho tloha hloohong ho isa leotong.
3. Qala ho koba litsoeng, tse lokelang ho ba ka lehlakore la likhato tse 45, 'me u theohele fatše ho fihlela sefuba sa hao se ama fatše.
4. Khutlela morao ho qala.

Ikemisetsa bakeng sa lihlopha tse 3 tsa reps tse 12. Haeba u qala ka mangole, ikemisetse sete ea reps tse 20. Hang ha sena se ba bonolo, ema ka maoto.

Sekamela khatiso ea dumbbell

Phapang mochineng oa sefuba sa dumbbell, mochini o kobehang oa dumbbell o shebile karolo e kaholimo ea mesifa le mahetla ho feta mochini o hatisang oa benche.

Mokhoa oa ho e etsa

1. Fetola benche ea hau hore e behe ka likhato tse 45.
2. Tšoara sekoti letsohong le leng le le leng ebe u beha mokokotlo oa hau ka holim'a benche.
3. Maoto a hau a lokela ho ba fatše fatše.
4. Tlisa li-dumbbells tsa hau mahetleng, ho bontšitse liatla.
5. Atolosa litsoeng, u sutumetsa li-dumbbells holimo.
6. Lokolla sekoti, u se tlise mahlakoreng a sefuba sa hau, ebe u sutumetsa morao.

Tlatsa lihlopha tse 3 tsa reps tse 12.

Fokotsa khatiso ea dumbbell

Le ha mochini o hatellang oa dumbbell o shebile likhahla tse kaholimo, khatello ea dumbbell e shebana le lipeche tse tlase.

Mokhoa oa ho e etsa

1. Fetola benche hore e fokotsehe hanyane.
2. Tšoara sekoti letsohong le leng le le leng ebe u robala bencheng, u tšoere litšepe tse mahetleng.
3. Eketsa litsoeng, u sutumetsa li-dumbbells.
4. Ba lokolle, ba tlohelle hore ba khutlele mahetleng, ebe o ba sutumetsa hape.

Tlatsa lihlopha tse 3 tsa reps tse 12.

Ho fofa ha Dumbbell

Ha ntsintsi ea sefubelu e habanya sefuba, e boetse e hira mahetla le mokokotlo o moholo ka tsela e kholo.

U ke ke ua khona ho ba boima haholo ka fofa ea dumbbell, ka hona khetha li-dumbbell tse bobebe ho isa ho tse itekanetseng ho qala.

Mokhoa oa ho e etsa

1. Tšoara sekoti letsohong ka leng, 'me u robale ka mokokotlo holim'a benche.
2. Beha maoto a hau fatše.
3. Eketsa matsoho 'me u tlise li-dumbbells holimo bohareng ba sefuba sa hau. Li lokela ho tšoana le 'mele oa hau.
4. Butle-butle qala ho lahlela matsoho a hao lehlakoreng le leng le le leng, o lule o kobehile setsoeng.
5. Emisa ha li-dumbbells li le mahetleng.
6. U sebelisa mesifa ea sefubeng, hula li-dumbbell morao ho ea bohareng.

Tlatsa lihlopha tse 3 tsa reps tse 12.

Ho cheka benche

Ho sebelisa boima ba 'mele oa hau feela, ho inela benche ho khothaletsa matla a mmele o holimo.

Ba shebile li-triceps, sefuba le mahetla - joalo ka ha mochini oa khatiso oa benche o ka etsa joalo - le lats.

Mokhoa oa ho e etsa

1. Lula setulong, matsoho haufi le lirope tsa hau.
2. Tsamaea maoto 'me u otlolle maoto, u phahamise tlase bencheng' me u tšoare moo ka matsoho.
3. Hape o na le khetho mona ea ho tlohela mangole a hau a koalehile ha o hloka tšehetso e eketsehileng.
4. Ho inamela setsoeng, theola 'mele oa hao ho fihlela moo u ka eang, kapa ho fihlela matsoho a hao a fihla likhatong tse 90.
5. Sutumelletsa liatla tsa hau morao ho qala.

Tlatsa lihlopha tse 3 tsa reps tse 12.

Mochini oa khatiso

Mochine oa khatiso oa fatše ke mochini o hatisang fatše, ka hona o sebetsa ka mesifa e tšoanang.

Hobane o khona ho utloa mahetla a hau le mokokotlo oa hau le mmele oa hau o kaholimo o bataletse fatše, ke boikoetliso bo botle ho sireletsa mahetla a hau.

Mokhoa oa ho e etsa

1. Thetsa ka mokokotlo oa hao fatše 'me maoto a hao a atolositsoe, o tšoere molamu sefubeng. Liatla tsa hau li lokela ho tobana le sefahleho.
2. Sutumelletsa tšepe ka ho otlolla matsoho.
3. Emisa hanyane holimo, ebe o theola boima ba 'mele ho fihlela matsoho a ama fatše.
4. Phatloha ho khutlela morao bakeng sa rep e 'ngoe.

Tlatsa lihlopha tse 3 tsa reps tse 12.

Mochini oa khatiso o emeng oa cable

E hloka botsitso bo eketsehileng ka ho ema, khatiso ea sefuba sa sefuba e shebile mesifa e tšoanang le e hatisoang ke benche ebe e u phephetsa le ho feta.

Mokhoa oa ho e etsa

1. Beha mehala e 'meli hanyane ka tlasa sefuba. Shebella hole le mochini, 'me u tšoare lintho tse ts'oaroang ka letsoho le litsoeng tse kobehileng.
2. Tsamaea, 'me u sutumetse matsoho' me u ee bohareng ba sefuba sa hao.
3. Emisa mona, ebe u lokolla likhoele ho fihlela mehele e le boemong ba sefuba.
4. Ebe o sutumetsa morao.

Tlatsa lihlopha tse 3 tsa reps tse 12.

Pullover ea Dumbbell

E shebile sefuba ka tsela e fapaneng hanyane, dumbbell pullover e boetse e hloka mesifa ea botsitso le mokokotlo ho sebetsa ho feta tekano.

Mokhoa oa ho e etsa

1. Tšoara dumbbell ka matsoho ka bobeli, ipehe bolo kapa bencheng hore mokokotlo oa hau o kaholimo o tšehetsoe holimo.
2. Mangole a hau a lokela ho kobeha ka lebelo la likhato tse 90.
3. Eketsa matsoho holim'a hlooho ea hau hore e tšoane le lefatše.
4. Ho boloka matsoho a hau a otlolohile mme o sebetsa hantle, hula molumo oa hlooho holimo le hloohong ea hau.
5. Ha matsoho a hau a fihla holimo ho ea fatše, li theole morao ho qala.

Tlatsa lihlopha tse 3 tsa reps tse 12.

Offset pushups

Ho etsa pushup ka letsoho le le leng sebakeng se phahameng ho hloka mahetla, sefuba le mokokotlo ho sebetsa ka tsela e fapaneng ho tsitsisa 'mele oa hau.

Mofuta oa hau oa motsamao le ona o eketsehile.

Mokhoa oa ho e etsa

1. Nka boemo bo phahameng ba mapolanka ka letsoho le le leng mohatong kapa bolo ea Bosu.
2. Tlatsa pushup ka lithupa tsa hao li eme ka leqhubu la likhato tse 45, ho boloka 'mele oa hau o otlolohile ho tloha hloohong ho ea seretheng.
3. Phahamisa matsoho hammoho bohareng ba mohato kapa bolo le ho feta, ho fetola mahlakore.

Tlatsa lihlopha tse 3 tsa reps tse 12.

Cable crossover

Boikoetliso bo bong bo shebaneng le karolo e tlase ea li-pec, cable crossover e hloka botsitso bo eketsehileng le matla a mantlha hobane o eme.

Mokhoa oa ho e etsa

1. Beha mehala e 'meli mokokotlong o kaholimo.
2. Tšoara liphahla ka letsoho le liatla tse shebileng 'meleng. Sefahleho hole le mochini.
3. Tsokotsa boemo ba hau, itšetleha ka pele, 'me, ka ho koba hanyenyane setsoeng, qala ho hula matsoho.
4. Emisa ha li ama.
5. Lokolla boima, o lumella matsoho a hau hore a nyolohe mahetleng a hau, ebe o a hula hape.

Tlatsa lihlopha tse 3 tsa reps tse 12.

Mochini oa khatiso oa sefubeng

Mechini e fana ka botsitso ho feta litekanyo tsa mahala, e li etsa khetho e ntle bakeng sa ba qalang.

Mochini oa khatiso oa sefuba o sebetsa ka mesifa e tšoanang le mochini oa benche hape.

Mokhoa oa ho e etsa

1. Lula mochineng, u bataletse khahlano le pad.
2. Tšoara matsoho le liatla tsa hau li shebile ka ntle.
3. Tlosa boima boo hole le 'mele oa hau, u behe maoto fatše.
4. Hang ha matsoho a hao a otlolohile, emisa 'me u khutlele ho qala.

Tlatsa lihlopha tse 3 tsa reps tse 12.

Ntlha ea bohlokoa

Ho kopanya lintho ho ka fana ka leruo ho feta kamoo u nahanang! Phephetsa mesifa ea hau ka tsela e fapaneng, 'me u re malatsi a hau a ho emela mochini oa khatiso oa benche.

Nicole Davis ke sengoli se lulang Madison, WI, mokoetlisi oa motho ka mong, le morupeli oa boikoetliso ba sehlopha bao sepheo sa bona e leng ho thusa basali ho phela bophelo bo matla, bo phetseng hantle le bo thabileng. Ha a sa ikoetlise le monna oa hae kapa a lelekisa morali oa hae e monyane, o shebelletse mananeo a botlokotsebe a TV kapa o etsa bohobe ba hlama e bolila ho tloha qalong. Mo fumane ho Instagram bakeng sa litlatsetso tsa 'mele, #momlife le tse ling.