Iva neChifu Chikuru uye Chine Simba
Chifuko chakasimba, chakavakwa hachisi kungotarisa chakanaka asi chinowedzera simba repamusoro-muviri kwezvinhu zvakasiyana-siyana, kunyanya mukubatana, uye kurwisana nemitambo. Zvakakosha kuti tisakanganise maziso emapfupa uye chimiro chavanotarisira.
Incline Press
Ita izvi ne barbell kana dumbbells. Shandisa bhenji yakagadziridzwa yakagadzika paakona ye-45-60 degrees.
Ichi chiito chakanaka chakaitwa ne dumbbells asi iwe unogona kushandisa barbell kana iwe une bhenekeri rakakodzera. Shanduro ye Smith inogonawo kushandiswa. Iko kunotenderera kunoshandisa chikamu chepamusoro chechipfuva chikuru chechipfuva, chikuru chePectoralis, uyewo mberi deltoid yefudzi uye triceps.
Bench Press
Iyi ndiyo yepamusoro yakanamatira mabhenji , iyo inowanzoitwa pane imwe isingagadziriki bhenji, kusiyana nekuderera uye kupera kwemakambani. Bhuku rakabatana bhenchi rinokupa basa rakakwana rakazara remisungo yepectoralis. (Inotenderera inoshandisa mabhosi kumusoro kwepecs, iyo inowanzogadziriswa.) Unogonawo kushandisa vertical chest press machine kuti yakasiyana.
Decline Press
Nechisimba chekuderera, bhenzoro rinosara rinogadziriswa kuitira kuti muviri wako wepamusoro unonoke pamakona. Kuita mapepa ekuderera kunopfurikidza chikamu chakanyanya chepectoralis - mukati me groove yezvikuru pecs, iyo inonyanya kuonekwa nevhudziri vehutano hwekuenzanisa chifukidzo chechipfuva.
Unogonawo kuita basa iri paSmith machine. Muzvokwadi, vamwe vekushandisa vanosarudza kuzviita pane Smith machine.
Parallel Bar Dips
Kunyangwe kuvhara kunoshandiswa kwemitambo yemadumbu mushure memaoko, kuvhara kwepombi kunoputika pecs zvakare, kunyanya apo bhokisi riri mberi kupfuura rakarurama.
Mitambo yakasiyana-siyana inoshandiswa inowanikwa, inoda kuti iwe ubatsire muviri wako, vamwe vane tsoka dzenyu pasi.
Dumbbell Chest Press
Dumbbell press is exercising yakanaka yekubatanidza neyodhudhudhu bhenikiti yekunyora nokuti ruzivo rwakasimbiswa rwekufamba runotambanudza mitsipa yepectoralis kupfuura yebhenchi nguva dzose. Izvo zvinokonzera zvinogona kukonzera kusvimha misodzi, iyo haisi kukuvadza zvishoma. Rara pasi pane bhenji uye shandisa dumbbells kumusoro uone kuti hapana kuchinja kunoitika.
Flys (Dumbbell, Cable uye Pec Deck)
Flys inodzidzisa umo maitiro akaremerwa anodzingwa uye anodzingwa mubhokisi. Iwe unogona kuita izvi nebhendi uye dumbbells, nematafura mumutambo wekambo, kana nePec Deck machine. Flys yakanakisisa pakuwedzera chifuva pamwe nekurova zvikuru Pectoralis.
Tora Dumbbell Flys
Zvichida zvakanakisa zvebhururuka maitiro ndezvakarereka dumbbell fly. Usashandise zviyero zvinoremedza nemutambo uyu kuitira kudzivirira mapepa uye pecs. Ita 10-15 reps.
Push-Ups
Kuzvininipisa -kukwidza kunobatsira pakupa chifukidzo chekuita basa kana iwe usingakwanisi kuwana zvigadziko kana mashizha. Iko-push-up inoshanda pamafudzi uye triceps zvakare.
Dumbbell uye Barbell Pullovers
Zvinyengeri hazvisi kudhonza-ups, uyewo hazvikwanisi kutengesa zvikwata kana shangu-crushers.
Tarisa pamusoro pebheni, iwe unobata mbambo yechipfuva kumusoro kwemaziso, nekunamatira kwepamusoro uye maoko epafudzi paupamhi. Zvishoma nechezasi kuvhara bhure shure kwekona nemaoko akatambanudzwa uye kudzokera kunzvimbo yekutanga. Ichi chiito chikuru chekushanda muchifuva, triceps uye mamwe mushure mushure zvakare.
Fomu Yakanaka uye Zvakanaka Sense
Kunze kwekuti iwe uri kudzidzira kuva musimba wekukwikwidza, hapana chikonzero chekukanda miganhu yako yepamusoro nekusimudzira muviri, kunyanya kana chimiro uye ukuru zvizere zvako zvinangwa. Kukuvara kunofanirwa kuve kudzivirirwa, sezvinoitwa musasa wechipfuva uye kukuvara kwepfudzi kunogona kurwadza uye kutora nguva yekugadzirisa.