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 ku-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 ivele yehlele 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 ngezandla kwesokunxele nesokudla.