Usoro ọzụzụ: bench maka beginners

Muscular obi - kaadị nke na-eme egwuregwu. Na-mepụtara muscle uka, sara mbara obi na ndị mara mma ọdịdị ala nwere ike mere dina ala na-enyemaka nke bench pịa. Ịgachi arụmọrụ nke nsụgharị dị iche iche nke egwuregwu na omume na a barbell ma ọ bụ dumbbells ga-enyere gị aka dịkwuo ego nke muscle, iru ume na ntachi obi ịrụ ọrụ. Ọtụtụ na-eme egwuregwu na-eji ndị a arụsi mere ezi ahụ pụta.

Ọ bụrụ na ị na-dị malite na-arụ ọrụ na obi mọzụlụ, mgbe ahụ ị mkpa ike a set nke omume na ga ngwa ngwa dịkwuo muscle uka nke elu ahu. Ma ọ bụrụ na unu ruru a dị larịị oge ha sports, ajụjụ wepụrụ gị banyere otú ntọt bench pịa. The usoro ọzụzụ dị otú ahụ ikpe na-achọ a mgbazi, nke ga-enye kacha na-abawanye na ego nke muscle uka na ike arụmọrụ. Ka anyị kwuo banyere otú iji melite arụmọrụ nke egwuregwu na-eme, na-enweta nti utịp.

Olee otú ike a usoro ọzụzụ maka obi uru

Independent chịkọtara ọzụzụ omume maka mmepe nke muscular elu akụkụ nke ahụ ahụ na-achọ a pụrụ iche na obibia. Ọ bụchaghị ga-gaa na akaụntụ onye e ji mara gị ahụ nkịtị. Mgbagwoju ọzụzụ, nke ga-zuru okè n'ihi na ị, nye magburu onwe ya pụta na-abawanye nke na nkịtị ike na ntachi obi. Dị ka a n'ihi nke ihe ị bụghị nanị na-ewu muscle, ma nweta a mara mma muscular enyemaka.

Tupu ị na-a mgbagwoju omumu nke obi mọzụlụ, mkpa ka ị chọpụta isi nzube nke ọzụzụ: abawanye na ara olu, ume na ntachi obi, doro anya enyemaka. Magburu onwe ibu ibu na-enye bench pịa. The usoro ọzụzụ na nke a mee nke dị iche iche na nsụgharị nke ihe omume na igwe ka iwelie olu nke obi na-akpali ndị akụkụ okuku ume na usoro.

Ka ịgbakwunye ndị dị otú ahụ a mgbagwoju nwere ike ịbụ site n'aka ike ọcha maka ịbịaru na ule nke enyemaka. Ahụmahụ na-eme egwuregwu na-eji iji nweta ndị a mgbaru ọsọ setịpụ mkpanaka ke ná mkpọda, eweli dumbbells si n'azụ isi, curl na a bench Scott na bench pịa. n'ihi na ihe atụ, ihe omume Shejko ọzụzụ na-agụnye a dịgasị iche iche nke kpụrụ nke ike ọcha, nke bụ proportional ịzụlite uru nke elu ahụ, jiri ịnyịnya ígwè na-abụghị nanị ara ma ndị ọzọ dị iche iche nke uru ahụ.

Usoro nke arụmọrụ bench pịa

Basic omume na ike egwuregwu ndị dị otú dị ka bodybuilding na powerlifting bụ bench pịa. Ọ bụ iji zụlite pectoral uru (nnukwu, obere, serratus ihu), ogwe aka (biceps, triceps) na ihu ùkwù deltoid muscle. Bench nwere ọtụtụ variants: oge gboo, ozugbo tọgbọ na ogbe, na-achọ bench. Onye ọ bụla na-egosipụta dị iche iche oru mmejuputa na na-eduzi na ọbọ a ụfọdụ anụ ahụ N'ihi. A omume ntọt bench pịa na-agụnye dị iche iche ụdị nke a mmewere, dabere na nzube ka na-eme egwuregwu. Tụlee ihe nkowa bụla ụdị Usoro.

Bench pịa: kpochapụwo version

Classic bench pịa na a barbell rụrụ na kwụ mmanya. Ịrụ mmewere na a Usoro bụ magburu onwe ibu bụghị naanị pectoral uru na aka, kamakwa uru nke azụ, ike na thighs. Kpochapụwo version nke omume, plus ihe ọzọ ibu na dumbbells - ukwuu n'ihi na a mbido mmega ahụ.

Bench pịa rụrụ na-eso usoro:

• Amalite ọnọdụ - edina ala na bench, ike, na azụ isi ẹkenịmde tightly na n'elu, ụkwụ kpebisiri na ikpere, ụkwụ n'ala. Grif mkpanaka dị na obi larịị. Wepụ shei si guzoro, aka n'ihu ya.
• -Elo - Lower mmanya na ala nke obi.
• Eloda - ebuli shei elu, idozi na ogwe aka.

N'oge mmega projectile ga-abụrụ imi na obi, sochiri a na-egbu oge, ma mgbe na ịrị elu nke mmanya. The kacha obosara nke adịgide bụ anya nke 81 cm, nke na-denoted site pụrụ iche notches na kasị n'olu. Na nke a na ọnọdụ aka mmega n'oge omumu na-evenly ekesa n'etiti n'ihu na triceps doo deltoid uru.

Bench na aka

Isi ihe dị iche n'etiti a Usoro ịrụ bench pịa si gboo variant mejupụtara ke eziokwu na n'oge omumu mmanya mgbe ara aka n'egbughị oge na-aga. Emega ahụ na-eduzi na otu akụkụ nke ahu (obi, ogwe aka, azụ, ike na thighs), ma site na ịba ụba ijeụkwụ na ike ụba ike arụmọrụ na ntachi obi na-eme egwuregwu.

Program bench maka beginners nwere na-agụnye ihe omume a dị ka a zuo ezu ka kpochapụwo version. A ihe na-adịghị gụnyere na mpi omume, ma na ọtụtụ-eji ot ike ọzụzụ dị ka a novice na ọkachamara na-eme egwuregwu.

Bench na ogbe

Power ogbe - a oké egwuregwu na ngwa, nke ga-ekwe ka ị dịkwuo irè nke ọzụzụ na bench pịa. N'ihi ya, i nwere ike mfe imeri oge nke ala dị larịị na set of muscle uka na-amụba ike uru site na-arụ ọrụ na arọ arọ na-enweghị enyemaka. Jiri ike etiti ka mma na Usoro nke na-arụ oge gboo variant mmega na-arụ ọrụ ndị ìsì tụrụ na njupụta nke gị mmegharị.

usoro ọzụzụ (bench pịa):

• Nịm bench na etiti ike, mkpọchi n'olu nwere akwụsị na a anya nke 5 cm n'elu gị obi. Arọ nke mmanya ga-dakọtara gị max maka 10 reps. Tupu na-arụ dị mkpa okpomọkụ uru iji zere imerụ aka n'uru na akwara njikọ.
• Ịgha ụgha na a bench na afanyekwa na barbell si na ala ọnọdụ karịa ọnụ ọgụgụ nke ugboro.
• Welie olu retainers na ogbe na otu onu na elu ọzọ ebuli mmanya iji wuchaa odida nke uru ahụ.
• Tinyegharịa a nzọụkwụ ruo mgbe ndị kasị elu na o kwere omume larịị.

Nke a na usoro benching mmanya ibikwasị enye magburu onwe anụ ahụ nje na pectoral uru, uru ahụ gị na ogwe aka na azụ. Beginners na-atụ aro iji nke a nhọrọ omume na-emepe emepe technology ma na-amụba ike arụmọrụ. Advanced-eme egwuregwu, ọ ga-enyere iji merie a dị larịị na ọzụzụ, rụọ arụmọrụ nke ọzụzụ. Ndị dị otú ahụ oké nrụgide na-atụ aro na doses zere overtraining na o kwere omume muscle mmerụ.

Bench pịa: mgbada bench

Press dina ihe mmasị bench nwere ike rụrụ ke isi ọnọdụ na elu ma ọ bụ ala. Nke a-enye gị ohere iji mara na elu ma ọ bụ ala nke pectoral uru. Ọ bụrụ na ndị isi bụ n'elu pelvis, ibu dara na elu obi, triceps na deltoids. Ná mkpọda nke ụlọ ala na-agụnye na-arụ ọrụ ala akụkụ nke pectoralis isi muscle.

arụmọrụ Usoro:

• ịtọ azụ nke oche na n'akuku nke 30-40 degrees;
• Nọdụ tightly enwe na azụ n'elu ụkwụ ọzọ megide n'ala;
• Anyị na-post - obosara Promotional na ọnọdụ chọpụta n'olu na ala ebe: n'ọbụ kwesịrị nditịm n'elu n'ikpere aka, aka - perpendicular ka n'ala;
• n'ókè nke tangency n'olu ọganihu - n'elu (dị n'okpuru olu akwa ọkpụkpụ) ma ọ bụ ala nke obi, dabere na nchepụta nke bench;
• ume - idebe nke bọmbụ isiala;
• -Elo - ebuli elu.

usoro ọzụzụ (bench pịa na a ná mkpọda) nwere ike na-agụnye ọtụtụ nhọrọ omume. Ị nwere ike iji dị iche iche nke adịgide (n'ihu, backward), aka karịa ego nke muscle. Ọ na-atụ aro ka zuo ezu nke bench na a barbell na ihe mgbada bench dị iche iche ike omume na dumbbells ga-enyere gị ike a mara mma enyemaka nke muscle.

boosting

Boosting Usoro a-eji mma na ike arụmọrụ nke na-eme egwuregwu na ike egwuregwu, na dị ka a ụzọ obibi mmegharị ọzụzụ, nke na-ebu enweghị ọganihu. Gburu na Usoro nke oge gboo bench pịa, ma n'olu ka obi ghara ịda. E nwere dị iche iche nhọrọ maka boosting ka ihe atụ, na mkpanaka nwere ike zie site 10-20 cm ma ọ bụ ọbụna ala. Bogbuo họrọ dabere na ebumnobi bụ isi nke ọzụzụ. Dịkwuo ike nke na-eme egwuregwu, na ihe omumu a rụrụ na a nnukwu ibu, ma obere njupụta boosting 2-4 ugboro.

Na-adịghị mma bench presses

Na-adịghị mma na Usoro nke bench pịa bụ otu n'ime ndị kasị sie ike ike mmega. Ọzụzụ dị otú ahụ variant nwere a stimulatory utịp ke ụjọ usoro na-eduga ná a akpọ microtraumas uru site n'iji oké ibu arọ. Na-adịghị mma bench presses nwere ike dịkwuo ike udu na-eme ka muscle uru.

arụmọrụ Usoro:

• amalite ọnọdụ bụ otu ihe ahụ dị ka na ot'omuma bench pịa;
• ibu - 100-150% nke kacha nke nwere ike ịkpọlite ndị lifter n'otu ugboro ugboro;
• nkpa-n'aka-ewepụ si racks na a onye na mgbe ahụ na-adịghị ngwa ngagharị dara na ya obi;
• elu na ala ebe nke projectile akpọlite onye;
• mgbe ọzọ e nwere a ngwa ngwa ẹsụhọde nke mmanya na obi.

usoro ọzụzụ (bench pịa na a na-adịghị mma na Usoro) nwere ike arọ iji mara na mọzụlụ, akwara na nkwonkwo na dum nso nke ngagharị. Ọ na-adịghị atụ aro na-eme ihe omume a karịa 2-3 ugboro na otu mgbatị ahụ na ihe karịrị 1 oge na 10 ụbọchị. Amụba ego na ugboro ole nke ọmụmụ na-eru nso na-eduga overtraining na muscle unan.

Okuku bench pịa

Ọ bụrụ na ị na-azụ na-arọ arọ na-enweghị enyemaka nke a onye, mgbe ahụ ị maa kwesịrị idebe nchebe anya zere traumatic ọnọdụ. Okuku omumu nwere ike dị ka ndị a:

• tutu ime bench pịa, kwụsị ịkpọchi na isana pancakes na fretboard;
• Ọ bụrụ na ị na-adịghị ike ka ịlaghachi na shei na counter, jiri nlezianya Lower mmanya obi;
• n'aka nri na fretboard ịkwaga nso ka Pancake na ebuli - pancakes n'aka-ekpe kwesịrị ileghara n'ala;
• na-arụ otu ọrụ na n'aka-ekpe, jigidesiri n'olu nke mmanya.

Iji zere ndị dị otú ahụ ọnọdụ, na-anọghị nke nnyemaaka, ọ na-atụ aro ịrụ bench presses na ogbe.

benching omume dina uka na ike

Iwu muscle uka nke elu ahụ na-amụba n'ike udu, ọ dị mkpa ime na bench pịa a isi mmewere nke mmega. Anyị na-enye gị a omume nke na-enye a oké njọ nje na pectoral uru ma na-enye a ibu ibu nke ọnwa 3 ruo 10 n'arọ. Iji zere overtraining na mmerụ, ọzụzụ dị otú ahụ bụ na-achọsi ike na-eji 1 ụbọchị a izu, kpamkpam iwepu dịpụrụ adịpụ omume maka triceps. The mgbagwoju mejupụtara omume: push-acha ọkụ na bench pịa.

Mmemme maka ume na ibu:

• The mbụ izu - bench pịa si n'ala na ibu eku. The mmega na-rụrụ dina n'ala, n'olu ofu elu forearms (elbows ga emetụ n'ala ubé). Oge ọ bụla afanyekwa na mmanya ruo kacha agbawa agbawa ike iji mara ihe niile n'uru ahụ na akwara aka na ike cell. Bogbuo 100% - a ibu na i nwere ike ebuli 5 ugboro na Usoro kọwara n'elu. Igosi 5 tent nke 5 repetitions nke na-esonụ usoro: a na-ekpo ọkụ na-elu-(setịpụrụ 2 na arọ nke 50% na 75%), 2 na-arụ ọrụ obibia (100 wt%), otu oru (75 wt%). Ezumike n'etiti tent ọrụ - dịkarịa ala 3-4 nkeji.
• Abụọ n'izu - dips na ibu ibu. ibu ụkpụrụ bụ otu ihe ahụ dị ka na bench pịa. Ịrụ 5 tent nke 5 ugboro 2 mgbatị 2-arụ ọrụ, onye oru. The mmega a rụrụ site na a adade itie na a guzoro ndakota Ogwe: eloda - piakota na bogbuo onwe ha elu na ogologo ogwe aka, elo - alọta support.
• Nke atọ n'izu - bench na ogbe. N'olu idozi mkpanaka na ala (5 cm n'elu ara), na-arụ ibu na otu ụzọ ahụ dị ka n'elu omume - 5 tent nke 5 ugboro. First zhmete ibu elu, mgbe ahụ arịdata na support.

N'ime izu atọ, ị na-eji atọ arụsi esịnede otu mmega. Mgbe nke ahụ gasịrị, dịkwuo ya ọrụ ibu 2.5-5 n'arọ ma na-agafe mbụ okirikiri. Ọ bụrụ na ị na-enweghị ike igosi chọrọ nọmba nke reps, mgbe ahụ, ndị ọzọ, ihe na-agbalị chefuo maka ibu. On nkezi, mgbe atọ ma ọ bụ anọ cycles gị na-arụ ọrụ ibu bench pịa ga-amụba site 7,5-12,5 n'arọ.

ọgwụgwụ

N'isiokwu a anyị kọwara n'ụzọ zuru ezu otú ntọt bench pịa. The usoro ọzụzụ ga-haziri-ewere n'ime akaụntụ ihe mgbaru ọsọ na-eme egwuregwu chọrọ nweta dị ka a N'ihi nke na-eme na ike egwuregwu. Iji nweta magburu onwe ya pụta na ibu ibu, mụbara ume na ntachi obi arụmọrụ, igosi a dịgasị iche iche nke nhọrọ maka bench pịa na Nchikota na ndị ọzọ dịpụrụ adịpụ omume. Nke nta nke nta dịkwuo ibu mgbe ọzụzụ iji zere mmerụ ahụ na overtraining.