Benci latsa - mafi kyau motsa jiki ga kirji

Benci latsa - wani motsa jiki da cewa mafi yadda ya kamata wajen samar da pectoral tsokoki. Yana da dama a cikin category na asali bada, don haka ya kamata a yi duka biyu novice kuma kwararru. Iyakar yadda ya dace a famfo da kirji ba zai samu ba ta hanyar aikata wani benci labaru a wani hadadden da zhimom dumbbells da wayoyi.
Akwai 'yan zaɓuɓɓuka saboda yadda za a yi da shi. Bari mu dauki wani kusa look at kowane daga cikinsu.

Benci a kan tafarki benci

Wannan embodiment ne mai classic benci latsa. Ya na amfani pecs, gaban delts da triceps. Yadda ya kamata yi wannan aikin yiwu ko da wani mafari. Kwanta a kan benci haka da cewa bar shi ne a ido matakin, gudanar domin ta wajen m riko da fara yin wannan aiki. Inspiratory runtse da mashaya zuwa tsakiyar kirji, exhale koma zuwa ga fara matsayi. Don mafi alhẽri ci gaba da balance, m kafafu huta a kan bene. Yi 8 zuwa 12 maimaitawar a 3-5 sets.

Benci manema (shugaban up)

Idan kana so ka kula da leveling kirji saman, kana bukatar ka hada a motsa jiki benci a cikin gangara (shugaban up). Irin wannan embodiment zai taimaka babba kirji, a gaban rabo daga deltas, trapezoid da triceps. Wannan darasi an tsara shi ga mutãne waɗanda suke wani fairly m ƙirãza, amma son kula da babba part. Sabon shiga ba da shawarar a yi wannan motsa jiki. Appliances gyara daga kan wani benci karkata saurãrẽ zuwa gareshi, daidai ne a matsayin na gargajiya benci latsa, amma kana son ka runtse ga mashaya a saman kirji, maimakon tsakiyar. Akwai kuma wani embodiment zuwa ƙananan mawadãta. Ana amfani da su taimaka da kaya a kan triceps.

Benci juye a kan wani benci karkata saurãrẽ zuwa gareshi

Don kula da kasa na nono, bi benci juye. Irin wannan embodiment zai taimaka kasa benching kirji, triceps da kuma gaban yankin Neja Delta. Motsa jiki ya kamata a yi kawai 'yan wasa da suka riga suna da kyau pumped cikin kirji, amma son ba shi da wani siffar, don haka ya ce "datsa". Dabara ne kama wani al'ada latsa, amma mashaya ya kamata a saukar da zuwa cikin hasken rana plexus. Yin motsa jiki dole ne a cikin cikakken kewayo.
Ya kamata ka ma kula grabbing sanda. A fadi da riko, da ita ce mafi girma load a kan kirji, amma shi ba ya nufin abin da hannãyen ya kamata a sanya a kan iyakar nisa. Zaɓi mai riko, don saukaka, amma lokaci-lokaci sa shi fadi ko narrower. Too m riko kamata ba yi, in ba haka ba cuta da kafadu.

Benci labaru a kan kwance mashaya

Wannan shi ne mafi m motsa jiki tsakanin mutanen da suka tsunduma a cikin dakin motsa jiki. Idan ka horar da kyau domin shekaru biyu ko uku, za ka iya samun muƙamin - MMR Bench Danna. Idan ka nauyi ne 60 kg, sa'an nan ku yi girgiza ga misali na 97,5 kg, tare da wani nauyi na 75 kg - 117,5 kg. Idan balance da ke ƙarƙashin ka nuna 90 kg, dole ka latsa 132,5 kg.

Idan kana so ka yi kokarin matsi da matsakaicin nauyi, da cewa shi ne ya sa wani m rikodin benci tura bukatar yin tsabta da kuma tare da wani ɗan hutu, ko rikodin ba za a kidaya. Ina fatan wannan labarin ya taimake ku koyi wani sabon abu game da wannan darasi.