Bencheng o tobetsa - sa ho sebedisa ho fetisisa bakeng sa sefuba

Bencheng o tobetsa - e ho ikoetlisa hore ka tsela e atlehang ka ho fetisisa ntshetsa pele pectoral mesifa. E oela dihlopha tsa boitlhakiso li motheo, gore e tle e lokela ho etsoa bakeng sa bobeli novice le litsebi. Palo e kahodimodimo bokgoni ka pompa sefuba ka feela finyelloang ka ho etsa bencheng o tobetsa ka rarahaneng le dumbbells zhimom le wiring.
Ho na le dikgetho tse mmalwa ho joang ho phetha eona. A re ke re hlahlobisiseng ka e mong le e ba bona ba.

Bencheng ka kotloloho bencheng

mothofatso ena ke khale bencheng, ebe o tobetsa. O sebelisa pecs, delts ka pele le triceps. Hantle phetha sena ka esita le simololang. Leshano ka bencheng e le hore bareng o ne a le boemong ba leihlo, ikemisetsa ho khotsofalletse hae ho ena mefuta e 'me ba qala ho etsa ho ikoetlisa ka. Inspiratory fokotsa bareng ho bohareng ba sefuba, exhale khutla ho boemo ba qalang. Ho molemo ho boloka ho leka-lekana ka, maoto a ka thata phomola khahlanong le fatše. Phetha repetitions 8 ho 12 ka dikelaka 3-5.

Bencheng o tobetsa (hlooho fihlela)

Haeba u batla ho lefa a lebisa tlhokomelo ho ho batalatsa sefuba holimo, u lokela ho kenyeletsa ho boithapollo benche ea hao ka letsoapong (hlooho fihlela). Joalo mothofatso e tla etsa hore maemo a hodimo sefubeng, karolo e itseng pele ho deltas, trapezoid le triceps. ho ikoetlisa ena e ngoletsoe batho ba nang le matsoele a ka toka tsa litonanahali, empa batla ho lefa a lebisa tlhokomelo ho ea karolong e ka holimo. Qalang li sa kgothaletswa ho etsa sena. Lisebelisoa lokisa mphahamisetsa ka sekamisetse bencheng e le 'ngoe le oa classic bencheng o tobetsa, empa o batla ho bareng ka holim'a sefuba, ho ena le ho bohareng theola. Ho boetse ho na le ea hlileng a ho molumo o tlaase. E e sebelisoa ho imolla mojaro ka triceps ena.

Bencheng thulametse ka sekamisetse bencheng

Ho ela hloko ho ea botlaaseng ba sefuba, latela bencheng hlohlolingoane fatše. Joalo mothofatso e tla etsa hore tlase benching sefubeng, triceps le makgobokgobo ka pele. Ho ikoetlisa ho lokela ho ho phethwa ka baatlelete feela ba se ba ntse ba hantle pumped ka sefubeng, empa batla ho le fa eona sebopeho, e le ho re "faola". Lewa e tšoanang le mochine tloaelehileng, empa bareng lokela ho theolela ho le akira theo gun letsatsi. Etsang sebedisa ka li tlameha ho mefuta e fapaneng ya e tletseng.
O lokela hape ho ela hloko grabbing molamu. The kgolo ee bophara litleneng, e khōlō ke mojaro ka sefubeng, empa e ha ho bolele hore matsoho e lokela ho behoa ka bophara lebetsoeng le. Khetha khotsofalletse, bakeng sa boiketlo ba hao, empa ka linako tse ling etsa hore kgolo ee bophara kapa tsesaane. Haholo khotsofalletse lohle lokela ho e etsa, ho seng joalo lematsa mahetleng ka.

Bencheng o tobetsa ka bareng tshekaletseng

Sena ke ho ikoetlisa ka ho fetisisa ratoa har'a batho ba tšoarehileng ka tlelaseng ea boikoetliso e. Haeba u koetlisa hantle ka lilemo tse peli kapa tse tharo, o ka fumana e le sehlooho - MMR bencheng Tobetsa. Haeba boima ba 'mele oa hao o ea 60 lik'hilograma, ka nako eo u na le ho sisinyeha ho maemo a boima ba lik'hilograma tse 97,5, ka boima ba' mele oa boima ba lik'hilograma tse 75 - 117,5 lik'hilograma. Ha ho leka-lekana ke tlas'a o bontša lik'hilograma 90, o lokela ho tobetsa lik'hilograma 132,5.

Ha o batla ho leka ho pepeta le boima lebetsoeng le, ke ho beha tlhōlisano rekoto bencheng o tobetsa ho hlokahala hore ho phetha e hloekileng le le u etse khefu, kapa rekoto ke ke ho nkoa. Ke tšepa sehlooho sena se nthusitse hore o ithuta ho hong e ncha ka sena.