Ma mbale a bumper amapezeka kumalo ochitira masewera olimbitsa thupi omwe angagwiritsidwe ntchito pochita masewera olimbitsa thupi ambiri, mbale imodzi imakupatsani mphamvu yogwira bwino, komanso imatha kuchita mayendedwe ambiri kuti muthandizire maphunziro athu akulu!Pano, tikufuna kukudziwitsani za mayendedwe apamwamba omwe amagwiritsa ntchito ma bamper plates pophunzitsa.
1.Barbell bench press
Ichi ndi ntchito yabwino yophunzitsira yothandiza yomwe ingatithandize kulimbikitsa ma pecs amkati.
Zochita:
Gona chagada pa benchi, gwirani mbale yokulirapo (kulemera kwake kutengera zomwe mwasankha) pachifuwa, ikani mbaleyo ndi manja onse awiri, ndiyeno yambani kuyenda.Yambani kukankhira mbale mmwamba, finyani mwamphamvu mukafika pamwamba.Pa maphunziro, muyenera kusunga ndondomeko yonse pang'onopang'ono.
2.Plate Row
Ndi mbale iti ya bamper yomwe mumakonda kupanga mzere wopendekera musanachite masewera olimbitsa thupi?Mzere wa mbale umakuthandizani kulimbikitsa minofu yam'mbuyo!Thandizani kulimbitsa minofu yanu yam'mbuyo bwino!
Zochita:
Sankhani mbale yokulirapo (kukula kulikonse) ndikugwira mbali zonse za mbaleyo ndi manja onse!Imani ndi mapazi anu m'lifupi m'lifupi, khalani kumbuyo ndi m'chiuno mwanu (kusinthasintha), sungani msana wanu ndipo torso yanu imagwada pansi.Limbitsani pachimake chanu kuti mukhazikike msana wosalowerera ndale!Kokani mapewa kumbuyo, ndiye kwezani zigongono, kokerani mbale yayikulu mpaka pamimba, tcherani khutu ku kupindika kwa msana mukamakoka, chitani kukoka ndi manja kachiwiri, kuti mbale yayikulu ikhale pafupi ndi pamimba, ndiyeno chepetsa mapewa masamba kuti Finyani kumbuyo minofu, kukhala masekondi awiri.Seweraninso mbaleyo pang'onopang'ono, mverani kumbuyo kuli kotseguka, ndiyeno tumizani dzanja kunja.mpaka mkono uli wowongoka.
3.Kukweza mbale yakutsogolo
Wina sakonda ma dumbbell ndi ma barbell pamene akuphunzitsa kutsogolo akukweza, mbale zazikulu ndiye chisankho chawo choyamba, kugwira kosavuta kumapangitsa maphunziro athu kukhala omasuka.
Zochita:
Sankhani mbale ya bampu yoyenera, nsana wanu ku khoma, gwirani mbale yokulirapo ndi manja onse awiri, ndiyeno mukweze mpaka kutalika kwa mapewa, gwirani kwa mphindi imodzi, sungani kulimba, ndiyeno sewerani momwe mulili. pang'onopang'ono.
4.Bumper Plate Farmer Walk
Kwa mphamvu yogwira mwamphamvu, mphamvu ya chala "pinch" ndiyabwino!
Zochita:
Tsinani m'mphepete mwa mbale ndikunyamula kuti muyende mlimi, zomwe zimatha kugwiritsa ntchito chala chanu mwamphamvu kwambiri.Pochita mayendedwe, mutha kukweza mbali imodzi kapena mbali zonse ziwiri, koma muyenera kusamala kwambiri momwe mumakhalira, kuti musakhale okhotakhota, kutsogolo, kumbuyo, ndi zina zambiri.
5.Bumper Plate Squat
Ichi ndi chithandizo chabwino kwambiri chophunzitsira squat.Ma squats ndiye mfumu yophunzitsira, ndipo nthawi zina pang'ono pang'ono kungapangitse kuti kuyenda kwanu kukhale koipa!Vuto lofala kwambiri ndilakuti thupi limatsamira patsogolo kwambiri, pachimake sichikhazikika mokwanira, ndipo kukangana sikumasungidwa mokwanira!
Kugwedezeka ndi mbale yayikulu, chifuwa chophwanyika chimagwiritsidwa ntchito kusunga kayendetsedwe ka kayendetsedwe kake kamene kamakhala kolunjika.Pamene bala ikukankhira kunja, torso imatsutsa pamene ikupitirizabe kugwedezeka komanso kusalola torso kutsamira patsogolo.
6. Bumper Plate deadlift
Ichi ndi masewera olimbitsa thupi omwe timachita nthawi zambiri tisanaphunzire zakufa.Titatambasula kutikita minofu, timatenga mbale yayikulu ndikukhala odziwa bwino njira yakufa, kotero kuti sitepe yotsatira ndikuphunzitsa kufa.
Nthawi yotumiza: Apr-13-2022