Dumbbell Bench Press ke E 'ngoe ea Boikoetliso bo Botle ba 'Mele o ka Holimo oo U ka e Etsang

Litaba

• Dumbbell Bench Press Melemo le Liphapano
• Mokhoa oa ho etsa Dumbbell Bench Press
• Tlhahlobo bakeng sa

Le ha mochini oa khatiso oa benche o ka tsejoa e le sejo se tloaelehileng sa boikoetliso ba 'mele le boikoetliso ba' mele bo holimo, ho feta moo: "Mochini oa khatiso oa benche, leha o ntse o hatella lihlopha tse itseng tsa mesifa, ke motsamao oa 'mele o felletseng." Niren, morupeli oa hlooho bakeng sa ho tsamaisa Studio Studio.

Mochine oa khatiso oa benche ea dumbbell (o bontšitsoeng mona ke mokoetlisi ea thehiloeng ho NYC Rachel Mariotti) o ka u thusa ho matlafatsa hohle ho itokisetsa boikoetliso bo bong (hi, push-up) le ho u etsa hore u ikutloe u le badass e matla haholo, ebang u e etsa ka barbell, li-dumbbells, kapa ... motsoalle oa hau oa ho ikoetlisa.

Dumbbell Bench Press Melemo le Liphapano

Niren o re: "Mochini oa khatiso oa benche o sebelisa mahetla a hau, li-triceps, li-forearm, lats, lipekse, maraba, li-rhomboids le mesifa e meng le e meng e kaholimo." "Leha ho le joalo, mochini oa khatiso oa benche ha o joalo feela sebedisa sefuba kapa mmele wa hao o ka hodimo. Ha u le bencheng hantle, u sebelisa mokokotlo oa hao o ka tlaase, letheka le maoto ho tsitsisa 'mele oohle oa hao, ho theha motheo o tiileng, le ho hlahisa koloi ho tloha fatše. "

Ke 'nete: Ha ho na maoto a noodle a lumelloang. U lokela ho kopanya li-quads le li-glutes ho hatella maoto a hau fatše, hammoho le mokokotlo oa hau ho boloka mokokotlo oa hau o sireletsehile 'me o theha ntlha.

Ho etsa mochini oa khatiso oa benche ka li-dumbbells ho eketsa lintlha tse ling: "Hobane phapang ena e hloka botsitso lehetleng, e tla thusa ho matlafatsa mesifa e nyane ea botsitso lehetleng ho feta ha o sebelisa barbell," ho bolela Heidi Jones, mothehi oa SquadWod le mokoetlisi oa Fortë.

Ho tobetsa benche ho ka u thusa ho matlafatsa li-push-up, empa hape u ka etsa li-push-up tsa bodyweight ho lokisa mesifa ea hau bakeng sa ho tobetsa benche. Haeba bobeli bo le thata haholo, khutlela ho eccentric push-ups: Qala sebakeng se phahameng sa mapolanka 'me u theole 'mele oa hau butle kamoo u ka khonang fatše. Mathata a mahetla? "Ho tšoara 45-degree kapa ho se nke lehlakore (bala: liatla tse shebileng) li tla lebisa mesifa ea sefuba ka tsela e fapaneng 'me e tla lumella ba nang le mathata a mahetla hore ba be boemong bo botle ba benche," ho bolela Jones.

Haeba u ntse u kena sekolo sa khatiso ea benche ea dumbbell, phahamisa ante ka ho e etsa ka barbell ho fapana le moo, u etsa benche e haufi, benche ea lebelo, kapa mochini oa khatiso oa benche, ho bolela Niren. (Etsa bonnete ba hore u sebelisa spotter kapa benche ka polokeho haeba u qala ho theola boima ba 'mele.)

Mokhoa oa ho etsa Dumbbell Bench Press

A. Lula bencheng e nang le dumbbell e boima bo bohareng letsohong le leng le le leng, u phomole liropeng.

B. Pepeta litsoeng ka thata likhopong, 'me butle butle u theole moea o theohelang bencheng ho robala sefahleho, u tšoere litšepe ka pel'a mahetla. Li-elbows tse bulehileng ka mahlakoreng e le hore li-triceps li shebane le torso, li tšoere li-dumbbells tse pharalletseng ho feta bophara ba mahetla 'me liatla li shebane le maoto. Tobetsa maoto a bataletse fatše ebe u kopanya mantlha ho qala.

C. Exhale le ho tobetsa li-dumbbells hole le sefuba, ho otlolla matsoho hore li-dumbbell li be ka kotloloho holima mahetla.

D. Hohella ho theola li-dumbbell butle-butle ho khutlela sebakeng sa ho qala, u eme ha li-dumbbell li le ka holim'a bophahamo ba mahetla.

Etsa makhetlo a 10 ho isa ho a 12. Leka lihlopha tse 3.

Malebela a Foromo ea Bench ea Dumbbell

• Ho tloha boemong bo tlase, pepeta mahetla a mahetla 'moho joalokaha eka u penya pentšele lipakeng tsa tsona. Sena se tla hatella li-lats tsa hau ka bencheng.
• Etsa li-glute le li-quads tsa hau ho hatella maoto a hau fatše nako eohle. Shins e lokela ho ba perpendicular fatše.
• Etsa bonnete ba hore o tsamaisa li-dumbbells ka kotloloho holimo le tlase ho latela setsi sa sefuba sa hau.

Tlhahlobo bakeng sa