Makina osindikizira a benchi ndi gulu loyenda limodzi la pectoralis, anterior deltoid, ndi triceps.
Chifukwa chake anthu azitenga mopepuka kuti kulemera kukayamba kulemera, kuyambitsa magulu atatu a minofu kudzawonjezeka.
Koma, ofufuzawo adapeza kuti kulemera kwanu kwa benchi kukafika pa 70% ya 1RM, kutsegulira minofu yanu kumatha kutengeka ndi mtolo wamkati ndi ma triceps, ndipo minofu yayikulu ya pectoralis imayambitsidwa. M'malo mwake, kuwonjezeka sikukuwonekera kwenikweni. Pamwamba pa 90%, icheperachepera. ①.
RM (Zolemba zambiri)
RM imatanthawuza kuchuluka kwa nthawi zomwe mungachite kuti mutope chifukwa cholemera.
1RM ndi kulemera komwe kumatha kubwerezedwa kamodzi. Mwachitsanzo: mutha kungopanga 100 kg ya benchi kamodzi, ndipo 1RM yanu ndi 100 kg. Ndiye mukamasindikiza pa benchi 70 kg, ndi 70% ya 1RM yanu.
Mwanjira ina, makina osindikizira a benchi sangakhale chisankho chabwino pakukula kwa chifuwa. Kuti
Ngati mukufuna kugwiritsa ntchito makina osanjikizira a benchi ngati maphunziro akulu pakukula pachifuwa, ndibwino kuti muchepetse kulemera kwake pafupifupi 75% 1RM. Mwanjira imeneyi, kuyika bwino pachifuwa ndipamwamba kwambiri.
Chifukwa ma anterior deltoid ndi ma triceps si magulu akulu am'miyendo omwe amakhala ndi chipiriro, amachulukitsa kuchuluka kwa magwiridwe antchito, nthawi zochepa zomwe mungachite (mwachitsanzo, 75% 1RM imatha kuchita 8 ndipo 90% RM imangopanga 3, powerengera, kusiyana kwa mphamvu kuli pafupi ndi 55%).
Kuti
Kuphatikiza apo, ngakhale masewera olimbitsa thupi pachifuwa monga ma benchi osindikizira komanso ma push-up akuwoneka ngati "akukankha". Koma kwenikweni, ntchito yayikulu yathupi lamatumbo a pectoral ndikungowonjezera mikono yayikulu.
Zochita za "flat barbell bench press", chifukwa barbell ndi lever yolimba, pakuchita zolimbitsa thupi, mkono uli pafupi kwambiri ndi njira yoyenda motsika ndi kutsika, palibe kupendekera kopingasa, komwe kumalepheretsa mphamvu ya gawo la minofu ya pachifuwa.
Kotero, "makina osindikizira a benchi" sizochita zolimbitsa thupi zomwe ndizoyenera kwambiri momwe minofu ya pectoral imagwirira ntchito ...
Post nthawi: Aug-09-2021