Kurovedzwa kwesimba kunokosha kana tichida kunakidzwa noutano hwakanaka uye kurwisa muviri. Kune akawanda marudzi emaekisesaizi ekushandisa chipfuva chedu, senge bench press. Zvisinei, kune avo vanhu vanodzidzira kumba uye vasingakwanise kuenda kumitambo yekurovedza muviri, variko maekisesaizi kuita bhenji press pasina bhenji.
Muchikamu chino tichakuudza kuti ndezvipi zvakanakisisa bhenji press exercises pasina bhenji uye zvakakosha kudzidzisa simba kuti unakidzwe nehutano hwakanaka.
Kukosha kwekudzidzira simba
Kudzidziswa kwesimba ibasa remuviri rinosanganisira kuita maekisesaizi akagadzirirwa kuwedzera kutsungirira uye simba remhasuru. Vanhu vazhinji vanotenda kuti kurovedza simba ndekwevakavaka muviri kana vatambi, asi muchokwadi, inzira yakakosha yekuvandudza hutano hwese uye kudzivirira zvirwere.
Imwe yemabhenefiti akakosha ekudzidziswa kwesimba ndeyekuti inogona kubatsira kudzivirira nekurapa zvirwere zvisingaperi, zvakadai seshuga, osteoporosis uye kufutisa. Sezvatinokura, tinorasikirwa nemhasuru, izvo zvinogona kuwedzera njodzi yekudonha uye kuputika kwemapfupa. Kudzidziswa kwesimba kunogona kubatsira kudzivirira kurasikirwa kwemhasuru uye kuwedzera kusimba kwemapfupa, nokudaro kuderedza njodzi yekuputsika.
Pamusoro pezvo, kudzidziswa kwesimba kunogona zvakare kuvandudza hutano hwemoyo nekudzikisa BP uye nekuvandudza arterial basa. Kudzidziswa kwesimba kunogonawo kuvandudza kutsungirira, izvo zvinogona kuita kuti zviitiko zvezuva nezuva zvive nyore uye kuvandudza hupenyu hwehupenyu.
Imwe bhenefiti yekudzidziswa kwesimba ndeyekuti inogona kuvandudza kuumbwa kwemuviri. Sezvo mhasuru inowedzera, mafuta akawanda anopiswa uye kuzorora kwemasabolism kunowedzera, izvo zvinogona kukubatsira kuti uremerwe uremu uye uzvichengetedze kwenguva refu.
Pakupedzisira, kudzidziswa kwesimba kunogonawo kuvandudza hutano hwepfungwa uye hwepfungwa. Kuita maekisesaizi kunoburitsa endorphins, ari makemikari anonzwa-akanaka mumuviri anoderedza kushushikana uye kufunganya. Uyezve, kurovedza simba kunogona kuvandudza kuzviremekedza uye kuzvivimba. Icho chiitiko chakakosha chemuviri chinogona kuvandudza hutano munzvimbo dzakawanda, kusanganisira kudzivirira nekurapa chirwere chisingaperi, kuvandudza kuumbwa kwemuviri, kuvandudza hutano hwemoyo, nekuvandudza hutano hwepfungwa uye hwepfungwa. Kubatanidza kudzidziswa kwesimba mumararamiro anoshingaira kudyara kwakakosha muhutano hwenguva refu.
bhenji press exercises pasina bhenji
Kana iwe usingakwanise kuwana bhenji kana bhenji press kudzidzisa midziyo kumba, iwe unogona kuita maekisesaizi kusimbisa pectoral yako uye triceps tsandanyama uchishandisa zvinhu zvakajairika zvemumba.
Imwe nzira yekuisa bhenji pasina bhenji kushandisa nzvimbo yakasimba, yakati sandara, yakadai sepasi kana kuti tafura yakasimba. Rara nemanhede makumbo ako akakotama uye makumbo ako akati sandara pasi. Zvadaro, tora zvinhu zviviri zvinorema, zvakasimba, zvakadai semabhodhoro emvura akazadzwa kana mabhegi emabhuku, wozvibata muruoko rumwe norumwe, maoko akatambanudzwa. Zvishoma nezvishoma dzikisa zvinhu zvakatarisana nechipfuva chako, uchikotamisa magokora ako uye uchengete magokora ako padyo nemuviri wako. Tevere, sundira zvinhu kumusoro, uchitambanudza maoko ako zvizere. Ita kudzokorora kwakati wandei kwechiitwa ichi kushanda mhasuru dzako dzechipfuva uye triceps.
Chimwe chiitwa chinogona kuitwa pasina uremu bhenji ndeyekusundira kumusoro kana kusunda-kumusoro. Tanga munzvimbo yepuranga, maoko ako akaiswa pasi uye tsoka dzako dzakadzika pasi pasi shure kwako. Zvishoma nezvishoma dzikisa muviri wako pasi nekukotamisa magokora ako uye nekuchengeta musana wako wakatwasuka. Wobva wasimudzira muviri wako kusvika wadzokera kunzvimbo yekutanga. Ichi chiitwa chikuru chemuviri wakazara chinoshanda kwete chechipfuva uye triceps tsandanyama, asiwo mhasuru dzemudumbu uye dzekumusana.
Kuti uwedzere kuoma kwepushups, zvinogona kuitwa netsoka dzako dzakasimudzwa panzvimbo yakasimudzwa, yakadai sechigaro chakasimba. Iwe unogona zvakare kuita misiyano yepushups, senge diamond pushups, iyo anoitwa nemaoko akabatanidzwa muchimiro chedhaimani uye-ruwoko push-ups, izvo zvinoitwa neruoko rumwe pasi. uye rumwe rutivi panzvimbo yakasimudzwa.
Pane nzira dzinoverengeka dzekuita mabhenji press maekisesaizi kumba, uchishandisa zvinhu zvakajairika zvemumba uye uremu hwemuviri wako. Nekusika kudiki uye kushanda nesimba, unogona kusimbisa chipfuva chako uye triceps tsandanyama mukunyaradza kweimba yako wega. Zvakakosha kuyeuka kuita chiitwa chega chega nehunyanzvi hwakanaka uye kuita kudzokorora kwakawanda kuti ubatsirwe zvakanyanya.
Maitiro ekufambira mberi bhenji press maekisesaizi pasina bhenji
Paunenge uchiita mabhenji ekudhinda maekisesaizi pasina bhenji, zvakakosha kuti urambe uchifambira mberi uye uchipikisa mamhasuru kuti uwane mhedzisiro. Heano dzimwe nzira dzekufambira mberi pane bhenji press pasina bhenji:
- Wedzera uremu: Kana iwe uri kushandisa zvinhu zvakaita semabhodhoro emvura kana mabhegi emabhuku ebhenji press, unogona kuwedzera zvishoma nezvishoma kuwedzera kuwedzera kupikisa. Iwe unogona kuzadza mabhodhoro emvura kusvikira arema kana kuwedzera mamwe mabhuku muhomwe.
- kuwedzera reps: Sezvo iwe uchiwedzera kusimba, edza kuita akawanda reps paseti. Kuwedzera nhamba yekudzokorora iwe unogona kuita nehuremu humwe chiratidzo chekufambira mberi.
- Shandura nzvimbo yemaoko: Nekushandura nzvimbo yemaoko ako mubhenji rekudhinda, unogona kushanda mamhasuru akasiyana. Semuenzaniso, kana iwe ukaisa maoko ako pamwechete muchimiro chedhaimani, iwe unenge uchishanda iyo triceps zvakanyanya.
- Shandura kona yemaoko: Iwe unogona kushandura kona yemaoko ako kana bhenji richidzvanya kusimbisa nzvimbo dzakasiyana dzepectoral muscle. Semuenzaniso, kana iwe ukaisa maoko ako pa45 degree angle pane kuti wakatwasuka kumusoro, unenge uchisimbisa yako yepamusoro chipfuva tsandanyama.
- Kuita push-up kusiyana: Pushups inzira yakanaka yekushanda chipfuva chako uye triceps tsandanyama, uye pane zvakawanda zvakasiyana zvaunogona kuedza. Semuenzaniso, unogona kuedza kuita pushups neruoko rumwe chete netsoka dzako dzakasimudzwa pachigaro chakasimba.
Zvakakosha kuyeuka kuti zvisinei nenzira yekufambira mberi yaunosarudza, unofanirwa kuita chiitwa chega chega nehunyanzvi hwakanaka uye kudzivirira kuwedzeredza. Izvo zvakakoshawo kubvumira mamhasuru kuti adzoke zvakanaka pakati pema Workouts kudzivirira kukuvara uye kubvumira tsandanyama kukura uye kusimba.
Ndinovimba kuti neruzivo urwu unogona kudzidza zvakawanda nezve bhenji press exercises pasina bhenji.