Bench muna Hummer. mamiriro zviitwa

Zvinenge zvose ano kugwinya nzvimbo, vatambi vanopiwa mukana kuita pabhenji mune Hummer. Kugadzwa ichi mhando yokudzidza akagadzirirwa simba tsandanyama achitevedza michina yemhando yepamusoro. Muchiitwa pamusoro mashandiro pamwe mhikuriso maitiro anofanira amakavaitira zvakarurama unyanzvi - chete iyi nomutambi achakurumidza kuwana mugumisiro wakanaka.

sando

Bench muna Hummer ndowenyika chezvakaipa Muchiitwa zvakagadzirirwa kugadzirisa mapoka tsandanyama zvakasiyana. Anokosha zvinobatsira kurovedza izvi ndiyo kunyange kuparadzirwa uremu pamaoko kana netsoka. Paunotonona kana tichishanda dumbbells vanobatanidzwa mune vanenge vose zvakafanana tsandanyama, asi havazivi Zvichaguma kubudirira nokukurumidza zvakadaro. The Hummer kuwanda inofamba ndee pachine, zvichiita kuti zvive nyore kushanda, asi panguva imwe chete riri tibudirire.

Pakutanga, zvinoita sokuti munhu wakaiswa amplitude - iri ndinoiitawo hombe, asi chaizvoizvo vamwe vanhu chinhu chiduku Vakaomerwa nokuti ichikutadzisa kusarudza muviri chinzvimbo. The chete chinhu mumhanyi kuita woga - kushandura chigaro kukwirira uye yakatenuka maoko kuzvidzosera achava mumwe chete. Sezvo iri chidhina kurovedza, kuvamirira kwakadaro hakunganzi chinokosha.

pane zvimwe zviratidzo nokuda chiitwa:

1. Gogonera kupomba pachipfuva chake.
2. Kana dzinokosha muviri hazvikwani kuti mutoro yakakwana.

Kuti sando saizvozvo vachava kutsivira kuti zvinokosha kuti mutambi mumwe nomumwe awane zvizere mutoro.

Kubatanidzwa mapfundo tsandanyama

Sezvataurwa pamusoro apa, pane muchisviniro Hummer ane imwe dzinonakidza zvinobatsira - mukana kusimbisa mutoro pamapfudzi, chipfuva uye makumbo. Paaiita tsandanyama dzakawanda vari kushandiswa Somuenzaniso, kana kudzidzisa chipfuva tsandanyama dzichava kushanda triceps uye pamberi delts, asi basa ravo, tichienzanisa vacheche ndiyo shoma.

The weshumba mugove chikawira pamusoro pachipfuva tsandanyama mwanda. Ndiko, kana mazamu kare yakatanga vanoiswa, ipapo achizviendesa pamusoro Hummer agere kana avete pasi kuchabatsira kurasa prekos izvi. Kuti tiwane mugumisiro wakanaka, chete vanoda kufamba mutoro pamusoro ruoko apo danda riri lagging mumashure kukura.

Panguva yechiitwa inofanira kuongororwa akanyatsotevera shure - zvinofanira zvakajeka aisa panze uye zvakasimba waitsimbirira seri Simulator kudzivisa kukuvara. Uyezve, kana kudiwa kwete kuedza zvakasimba kufadza huwandu tsandanyama kubva huru chinangwa chaizvo unhu wokudhinda muna Hummer, asi chero zvakadaro havana kuwedzera uremu.

Majoini, mukusiyana kuna mumapoka makuru tsandanyama pasina kusangana zvikuru mupfungwa panguva kudzidzisa ari pamusoro Simulator Hammer. Ivo mberi zvakajeka amplitude. Pano ndipo pane mumwe mukana uyu mhando muviri - usingashandi mukana zvakaipa pezvisungo zvenguvo maoko (papfudzi uye kugokora) uye makumbo.

Kazhinji, kutaura kusavapo ngozi kunogona chete pasi nomutambi zvose nemitemo yacho chikwidzo. Yokufutisa kungava dambudziko guru, sezvo ivo achaita okuwedzera kushushikana pamusoro mapfundo, uye amplitude of pre-akanyorwa izvi kuchaita kuridza kunaka basa. Panguva yechiitwa mumhanyi havazokwanisi kuchinja nzvimbo kwemaoko, zvinogona kuitwa chete sokunge barbell kana dumbbells. Tyisa chinzvimbo maoko uye emaoko, uyewo kunyanya mutoro anosimbiswa kutungamirira kukuvara. Zvichitevera izvi, unofanira kuita pabhenji wokudhinda vose mitemo, kwete kutsvaka kuomesa zviitwa zvavo kuwana zvakanakisisa kushanda.

Bench pamafudzi

Deltoids kudzidza yakarumbidza mu nokugara chinzvimbo, pamwe chete akarurama pabhenji wokudhinda kumusoro. Panyaya iyi, iyo simulated basa barbell kana dumbbell. The midziyo iri zvakaenzana kuparadzirwa, uye chigaro uye kuchinja amplitude imwe munhu, zvichienderana wake pachake maitiro. Izvi musiyano wezvinyorwa kudzidza tsandanyama zvakakodzera vose beginners uye nyanzvi zvakafanana, asi mutoro nechimwe chazvo zvakasiyana.

The angled kuti mafungiro ari Hummer chinofanira kusarudzwa kuti mutoro pamusoro deltoid tsandanyama aiva soro. The mutambi anogona kushanda sezvo maoko maviri panguva imwe chete kana rave. Munguva kuurayiwa kumashure vanofanira zvakasimba aimanikidzwa kumashure, uye vose kufamba kunodiwa kuva voga hunhu. Panyaya iyi, zvipfundo haangauyi nokusangana kudzokororwa kunyanyisa mutoro, uye nokudaro, hachibatsiri panguo.

bhenji dzvanya

Kana kuita pabhenji wokudhinda ari Hummer, basa chete mumaoko. Pano chinoshanda triceps uye kugokora tsandanyama. Kana curl they duku mutoro pamusoro biceps uye pamafudzi tsandanyama. Chinhu chikuru mutoro nechinangwa chipfuva uye musana.

With pachena kukwira musana uye elongated mubato, vanomutsirwa muchipfuva pamwero, maoko vanofanira ruramisa, zvishoma nezvishoma kukwidza uremu kumusoro. Panguva yechiitwa vanofanira kunzwa makakatanwa. Kuti nenzira isingaoneki achitovabatsira kunatsiridza muviri wako zvakakwana kuita reps 15 chete, uye kana mutambi anotarisirwa kutanga vakawanda uye simba, zvingava zvinokwana 8 chiwedzerwa maoko.

Bench muna Hummer pamusoro pectoral tsandanyama

Kurovedza simulators ari mhikuriso kunoita kuti utange uye nenzira isingaoneki achitovabatsira kunatsiridza chimiro unorema kubva pectoral netsandanyama. Kubva bhenji wokudhinda barbell muviri uyu madhigirii zvakasiyana ndoga. The mutambi anotora chinzvimbo uye kuita basa kuti vaida nzira. mutoro zvose anotarira pachipfuva tsandanyama uye pakudzikamisa tsandanyama kuti vanonzi pamusoro nokuita mamwe mabasa havana kuwanikwa. Nyanzvi vanokurudzira kuita pabhenji pamusoro pectoral tsandanyama pashure kurovedza inokosha maximize kuti tsandanyama boka aida kushanda.

The chikuru zvakanakira ichi mhando benching vari:

• stabilizers regai kushanda;
• mukana kushanda mumwe kurutivi muviri;
• chengetedzo apo achiunza.

Bench agere Hummer

unofanira kuita pabhenji agere kumagumo yokurovedza. Iye anofanira kupedzisa uye kuti "kupedza kubvisa" zamu. Kuita maekisesaizi chinofanira pasi mitemo zvinotevera:

• muviri zvakasimba chakatsindirwa;
• kuguma nzvimbo ndee kuti masekonzi mashoma;
• ari mhikuriso iri akatura kakawanda nomumugwagwa kwaitora nguva.

Mweya kana kuva dzakafanana, kana kuti nhamba inodiwa repetitions hazvigoni kuitwa. The marapirwo ndiyo shoma kufamba - muviri haashandi kuita yake werudzii, nohupamhi rokuona neizmenima.

gumbo dzvanya

Equipment kwakadai akagadzirirwa kudzidza muhudyu. Pano basa rinobatanidza rezasi chikamu muviri. Upamhi gumbo nzvimbo zvinogona kuchinja nyore zvichienderana kudzidza nzvimbo.

Hummer kana kumhanya pasi pabhenji netsoka dzake anofanira kugadzirisa unyanzvi. Kureva, kutanga, kuisa zvinodiwa uremu, uye ipapo makumbo dziri mu zvakarurama chinzvimbo, uye Anodzivisawo pamwe papuratifomu akabvisa, mabvi hwakakungwa kuti pave zvakanaka angled.