Bena Press - oomatshini umthambo

cinezela Bena - yengundoqo umthambo, ova yonke imbaleki. Nkqu wabaqalayo, ababefike igumbi okokuqala, esa simulators okuntsonkothileyo kunye amanqe kwangoko libalekele ukwenza cofa kwibhentshi. Oomatshini, njengoko kubonakala ngathi uqala, ngendlela elula, kodwa akunjalo. Kukho ezahlukahlukeneyo kunye neendidi umthambo. Umzekelo, kwisitulo cinezela kukubamba na emxinwa, cinezela kwisitulo bathanda kunye nabanye.

cofa esitulweni kuyinto ekusebenziseni uthandwa kakhulu abanxibe impahla kunye weightlifting ngokubanzi. nabahlobo bakho ukuze ungabonakali ngalo ezintle, deadlift, kodwa ufuna kuvuna kangakanani. Ukuba ufuna ukuphucula iziphumo zakho kule mshini, landela zonke iingcebiso kunye nemithetho echazwe kweli nqaku. Ukongeza, le ndlela kuchaphazela indawo iingalo esifubeni sakho. Eli nqaku liza kuqwalasela iimbalasane.

Imithambo jikelele isebenzisa la maqela kwezihlunu: isifuba, amagxa (ngaphambili kunye nomqadi diff) kunye esineendidi. Ukongeza, kakhulu bumuncu ngamandla esineendidi. Oku akumangalisi, kuba umthambo hayi akukho nto isiseko. Ukuphuhlisa ubuchule ekunene kwaye ukwazi yokumpompa njani iqela kwezihlunu elithile, kufuneka ukuqeqesha eninzi kwaye benamava ngokwaneleyo.

Ichaphazela indawo iingalo, ububanzi njengokubamba?

Into yokuqala okumbophelela ububanzi nempembelelo koko amaqela kwezihlunu aya kubandakanyeka ngexesha lo msebenzi. I ebanzi uthatha emphinini, kokukhona zizakulayishwa pecs kunye zomfana. A ukubambelela ayemxinwa inoxanduva esineendidi zokumpompa imila-. Kubalulekile ukwazi ukuba ukubambelela ngokubanzi kwenza kube lula ukuba ukuphakamisa ubunzima kakhulu ngaphezu elimxinwa.

Ukuqulunqwa elichanekileyo izandla eboniswe kulo mzobo. Kuyimfuneko ukuba yengalo aa Incopho entanyeni ngelo xesha nini na umthwalo aphezulu izandla zakho. Le isango ikunika imeko ezinzileyo ukuba uya kukukhusela ngenxa yokwenzakala.

amalungu omzimba

Umzimba kufuneka ibekwe phezu kwesitulo ukuze njengexhalanga emi phezu nesakhelo, nje ngentla emehlweni. Kulo mzekelo, uya kufumana indawo egqibeleleyo, yaye oko kuya kuba lula ukuhambisa entanyeni ukuya isimo sokuqala, umzise emva msebenzi. Kwakhona bekuya kakuhle buthi bar, ngaphandle kokuchaphazela yokubeka.

Professional eguqa emva

Le kuka ngasemva siyinxalenye ebaluleke kakhulu kulo msebenzi. Kodwa, inyaniso kukuba loo ndlela ifumaneka kuphela kubantu abanamava sele ukwazi ukwenza indlela imithambo kwaye ndenzakale. Nika kuyimfuneko ukuze ancede ubunzima ngakumbi ngexesha umthambo kwibhentshi. Izixhobo inzima kakhulu. Kufuneka ndiziqhawule igushuza umzimba wakho, uchukumise into kuphela ezinqeni zakhe. Umsebenzi main iwela imilenze iibhleyidi negxalaba.

Le aphambuke iya kwenza ukuba usebenzise amanye amaqela kwezihlunu, ezifana beam ibele ephantsi (nguye kakhulu).

Indlela ukuhambisa intamo

Thatha intamo ezandleni zakhe, kwaye zinokuwehlisa ukuze ochukumisa emazantsi izihlunu pectoral, ngeenxa zonke indawo ye plexus elanga. cinezela kwibhentshi othanda nayo ikhona. Technique yahluke kancinane, ngokunxulumene ngayo ezimpontshelwa namanye amaqela kwezihlunu. Kubalulekile ukwazi ukuba awukwazi ukwehlisa bar kufuphi entanyeni, kungenjalo kukho ingozi yokwenzakala.

ukuphepha

Kubalulekile ukuba uneqabane inshorensi ngexesha umthambo kwibhentshi. Le nqubo ilula kakhulu, kodwa kufuneka ukuluphatha nzulu. Yanele ukuba umva, thatha elukhuni, ukulungisa kuyo kunene. Emva koko, sisisebenzise size siqhubeke ukuba kunye nayo. Xa kunjalo ndikhe ndive le bar kwaye wayibeka phezu yokubeka.