Iyo yakapfava barbell bhenji yekudhinda inoratidzirwa kufamba kweye pectoralis makuru, anterior deltoid, uye triceps.
Saka vanhu vanozozvitora sezvisina basa kuti kana huremu hwave kurema, kumisikidzwa kwemasumbu matatu emhasuru kuchawedzera.
Asi pachokwadi, ivo vaongorori vakawana kuti kana yako yekuremera uremu pabhenji yekudhinda ikasvika zvinopfuura 70% ye1RM, yako tsandanyama yekumisikidza ichave yakanyanya kutenderedzwa kune deltoid anterior bundle uye triceps, uye iyo pectoralis mhasuru huru inogoneswa. Pane kudaro, kuwedzera kwacho hakusi pachena. Pamusoro pe90%, ichatoderera. ①.
RM (Maximum nhamba yekudzokorora)
RM inoreva iyo nhamba yenguva dzaunogona kuzviita kuneta pasi peimwe huremu.
1RM ndiyo huremu hunogona kudzokororwa kamwechete. Semuenzaniso: iwe unogona chete kuita 100 kg bhenji yekudhinda kamwe, uye yako 1RM i100 kg. Zvino kana iwe pabhenji uchidhinda 70 kg, iri 70% ye1RM yako.
Mune mamwe mazwi, rinorema rakadzika barbell bhenji yekudhinda inogona kunge isiri sarudzo yakanakisa yekukura kwechifuva mhasuru. Ku
Kana iwe uchida kushandisa yakapfava barbell bhenji yekudhinda seyakanyanya kudzidziswa kwechipfuva kukura, zvakanakisa kudzora uremu hwekudzidzira pane ingangoita 75% 1RM. Nenzira iyi, iko kushanda kwekushanda kwechifuva ndiko kwakanyanya.
Nekuti iyo yekumberi deltoid uye triceps haasi makuru mhasuru mapoka ane kutsungirira, iyo yakakwira yavo yekumisikidza nhanho, mashoma nguva iwe aunogona kuzviita (semuenzaniso, 75% 1RM inogona kuita 8 uye 90% RM inogona kungoita 3 chete, saka kuverenga, iyo kugona musiyano kuri padyo ne55%).
Ku
Pamusoro pezvo, kunyangwe zviitwa zvechipfuva zvakadai semabhenji ekutsikirira uye mapush-ups anoita kunge ari "kusundira". Asi zviripo, iro chairo basa rezvemuviri wemhasuru yepectoral inongori yekumisikidza kwemaoko makuru.
Iyo "flat barbell bench press" yekuekisesaiza, nekuti iyo barbell ndeye yakaoma lever, mune chaiyo yekurovedza maitiro, ruoko rwemberi rwuri padyo padyo neiyo trajectory yekutwasuka kumusoro nekudzika kufamba, hapana yakatwasuka kutengesa, uko kunotadzisa simba re chikamu chetsandanyama dzechipfuva.
Saka pachokwadi, iyo "flat barbell bench press" hachisi chiitiko chakakodzera kwazvo mashandiro anoita mhasuru dzepectoral…
Post nguva: Aug-09-2021