Tabeng ea ho aha mesifa ea sefubeng e ntlafalitsoeng le e matla, barbell ha se monopolist, mme li-simulators ha se sesebelisoa sa bokahohleng. Ho ikoetlisa ka li-dumbbells bakeng sa mesifa ea pectoral ha ho tlatse feela thupelo: basali le banna ba bangata ba li hloka bakeng sa thuto ea boleng bo holimo ea se seng sa lihlopha tsa bohlokoahali tsa mesifa. Ha u tobane le phephetso ea sehlaba se koetlisitsoeng, etsa bonnete ba hore o kenyelletsa motsamao le lisebelisoa tsena tsa khale lenaneong la hau.
Sehloohong sena, re tla sheba boikoetliso bo sebetsang ka ho fetesisa ba dumbbell bo reretsoeng ho holisa le ho holisa mesifa ea sefuba.
Malebela le Likarolo tsa koetliso ea mesifa ea Dumbbell
Ha u sebetsa le li-dumbbells, latela likhothaletso tse 'maloa:
- Theknoloji pele, ebe litekanyo tse boima. Bakeng sa ba sa tsoa ikoetlisa bakeng sa ho pompa mesifa ea pectoral ka li-dumbbells, qalong ho tla ba thata ho utloisisa mokhoa o nepahetseng oa likhetla. Ho fapana le `` barbell '', ha ho na sebaka se bolokang mesifa - ho tsitsisa mesifa ho kenyelelitsoe mosebetsing, kahoo ho nka nako ho ntlafatsa mokhoa ona.
- Matšoao a mesifa a maholo, kahoo ho hlokahala mefuta e fapaneng ea koetliso ho aha. Etsa bonnete ba hore o kenyelletsa boikoetliso ho tsoa maemong a fapaneng lenaneong la hau.
- Mosifa o hola ka kitjhineng le betheng. Koetliso e boima e qala kholo ea mesifa, empa kholo ea mesifa e eketseha ka phepo e nepahetseng le ho fola. Ho fihlela li-pectoral li folile ka botlalo, ha ho na thuso ho li laela hape. Ke ka lebaka leo, ka molao, letsatsi le le leng ka beke le lekanang bakeng sa koetliso ea bona.
- Ha ho hlokahale ho tsepamisa maikutlo sefubeng ho senya mokokotlo le maoto. Mokokotlo o fokolang o nang le sefuba se matla ke setulo se batlang se netefalitsoe, 'me boikoetliso ba leoto ha bo fane feela ka mekhahlelo e leka-lekaneng, empa hape le likhatiso tse matla ho feta.
Melemo ea koetliso ea dumbbell
Melemo ea ho sebelisa li-dumbbells ho sebetsa mesifa ea hau ea pectoral:
- mefuta ea ho sisinyeha e kholo ho feta ka barbell;
- mesifa e sebetsoa ka mahlakore a fapaneng;
- ho tsitsisa mesifa ho kenyelelitsoe mosebetsing, o netefatsang kholo ea bona;
- u ka sebelisa likhetla ka bonngoe;
- koetliso e fapaneng - li-dumbbells li u lumella ho etsa mehato e joalo e ke keng ea etsoa ka barbell, mohlala, ho hasana;
- boitlhakiso mesifa ea pectoral e nang le li-dumbbells lapeng ha e sebetse hantle joalo ka boikoetliso ba boikoetliso;
- li-dumbbells li loketse ba tšabang barbell kapa kelellong ba ke ke ba e mamella, ho feta moo, ho bonolo haholo ho banana ho sebetsana le li-dumbbells ho feta barbell.
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Boikoetliso ba Dumbbell
Ha re shebeng boikoetliso ba mantlha ba sefubeng sa dumbbell.
Tšoaea bencheng e holimo
Mechini eohle ea khatiso ea dumbbell e ka nkuoa e le mokhoa o mong ho fapana le mochini o hatisang oa benche ea khale, empa ho molemo ho kopanya mekhatlo ena ka bobeli, ho e tlatselletsa ka ho itšehla thajana.
U tla hloka benche ho li-dumbbells tsa khatiso ea benche. Lapeng, e tla nkeloa sebaka ke litulo tse ngata. E le khetho ea hoqetela, o ka ikoetlisa fatše. Mochini oa khatiso o rapameng o etselitsoe ho nts'etsapele mesifa ea bohareng ba sefuba.
Morero oa phethahatso:
- Ho qala boemo (IP) - ho robala bencheng, maoto a phomotse ka thata fatše (ka leoto lohle), mahare a mahetla a bokelloa, matsoho a otlolohileng a nang le li-dumbbells (liatla "li shebile" maotong - li otlolohile ka holimo ho sefuba. Matsoho a tlameha ho kobeha litsoeng - sena se eketsa polokeho, "se tima" li-triceps mme se ama boikoetliso bohle ba sefuba. Hlooho e lutse bencheng ntle le ho leketla ho eona.
- Hulela 'me ka bonolo u theole likhetla ho fihla sefuba. Karolong ena, o ka ema motsotsoana.
- Ha o ntse o tsoa, pepeta likhetla ho fihlela PI. Boiteko bo lokela ho tloha maotong, ka lats ho ea sefubeng le ho tloha sefubeng ho ea ho li-triceps. Ho tsitsisa maoto ho bohlokoa haholo - haeba u hlokomoloha molao ona, karolo e kholo ea boiteko e lahlehile.
Ha u ntse u ikoetlisa, tsepamisa maikutlo ho mesifa e sebetsang, e utloe. O mong oa melemo ea li-dumbbells ke hantle hore likhetla tsena li u lumella ho utloa mesifa hamolemo ho feta barbell.
Sebopeho sa benche e holimo
Boikoetliso bo thusang bo silang bahlaseli mme bo ba lumella ho otlolloa ka boleng boemong bo tlase haholo. Morero oa phethahatso:
- IP - e lutseng bencheng, matsoho a kobehile litsoeng a kaholimo ho sefuba ka liatla ho 'mele (ho se nke lehlakore), li-dumbbells ha li ame letho. PI e setseng e ts'oana le boikoetliso bo fetileng.
- Ha u ntse u hula moea, otlolla matsoho ka mahlakoreng. Boemong ba ho qetela, mahetla a ka tlasa 'mele - mesifa e otlollotsoe boemong bo lateloang ke boemo bo sa phutholohang. Empa ha ho hlokahale ho tlisa bohloko bo bohloko.
- Kamora khefu e khuts'oane tlase, tlisa matsoho ho PI. Ha u sisinyeha, matsoho a hau ke a monolith - ekare u leka ho haka sefate se teteaneng.
Ha ho na tlhoko ea ho tlisa likhetla hape. Sena sea sithabetsa ebile se fokotsa khatello ea maikutlo. Metsamao e boreleli ebile e tsepame.
© Makatserchyk - stock.adobe.com
Rekisa Bench Press (Bend Up)
Boikoetliso bona ba sternum dumbbell bo shebile sehlopha se holimo sa mesifa. Ke sebaka sena seo baatlelete ba bangata ba salang morao. Koetlisa koetliso ea benche e tla ntlafatsa maemo. Ka ho se leka-lekane ho matla, ho kgothaletswa ho beha mofuta ona oa khatiso ea benche pele letsatsing la koetliso la sefuba.
Morero oa ho bolaea o ts'oana le boralitaba "bo rapameng". Phapang e le 'ngoe feela e maemong a benche le sebakeng sa "ho fihla" ha li-dumbbells (mona likhetla li theoleloa haufi le holimo sefubeng).
Boemo ba tšekamelo boa fapana. Classic ke likhato tse 30 ho tloha fatše... Boemong bona, sefuba sea sebetsoa, li-deltas tse ka pele ha li kenyellelitsoe ho lekana. Li-angles tse fetang likhato tse 45 li lekana le ho lebisa tlhokomelo mahetleng. Sekhutlo se nyane se eketsa mojaro sebakeng sa sefuba se bohareng.
© Makatserchyk - stock.adobe.com
Sekamisetsa sebopeho sa benche (se sekametse holimo)
Boikoetliso bo ka litsela tse ngata bo ts'oana le ba pele. Ntlha ea mantlha ea li-oblique dilutions ke thutong ea boleng ba sefuba se holimo qetellong ea boikoetliso.
© letsatsing le letšo - stock.adobe.com
Tšoaea Tobetsa (Down Bend)
Motsamao o shebane le nts'etsopele ea sefuba se ka tlase. E etsoa ka seoelo, hobane khaello ea karolo e ka tlase ea sefuba ha e fumanehe hangata. Litlhahiso tsa maqhubu a sekameng li ts'oana. Phapang e le 'ngoe feela ke hore likhutlo li fosahetse.
Ha ho maemong afe kapa afe, ha ua lokela ho etsa boikoetliso bona haeba u fumanoe u na le khatello e phahameng ea mali. Ka letsoapong le lebe, mali a potlakela hloohong, a ka lebisang mathateng a maholo.
© Makatserchyk - stock.adobe.com
Sekamela sebopeho sa benche (se sekametse fatše)
Metsoako ea "Lower" e thusa ho hopotsa sebaka sa sefuba se tlase mme haholoholo libaka tse kantle. Joalo ka linyeoe tse fetileng, ho kgothaletswa ho leka ka likhutlo. Sena se ke ke sa u lumella feela ho sebetsa sefuba ka botlalo, empa hape se fane ka kutloisiso ea hore ke letsoapo lefe le leng le loketseng maemong ohle.
Ema ka thoko
Le ha ho buuoa ka boikoetliso ba 'mele ba dumbbell mona, pullover ke motsamao o tenyetsehang. Hammoho le mesifa ea pectoral, e hlahisa mokokotlo hantle. Ho feta moo, pullover ha e matlafatse feela le ho nts'etsapele mesifa, empa hape e eketsa molumo oa sefuba. Motsotso ona o bohlokoa haholo ho bacha bao masapo a bona a seng a thehiloe ka botlalo. Empa le ha motho a le moholo, hoa utloahala ho otlolla sternum ka dumbbell.
Boikoetliso bona bo etsoa kahare le ka bencheng. Boemong ba ho qetela, ke feela bencheng e ka holimo e ka bencheng - hlooho le noka li leketlile. Ka lebaka lena, mesifa le sternum ka kakaretso li otlolohile ka matla le ho feta. Sena se bolela hore molumo oa sefuba o eketseha ka nepo.
Mokhoa oa ho etsa:
- IP - e robetse ka nqane (kapa hammoho) bencheng, matsoho a nang le dumbbell a batla a otlolohile ka botlalo mme a le kaholimo ho sefuba. Matsoho a otlolohileng ke senotlolo sa ho otlolla hamolemo. Ho koba hanyenyane litsoeng ho hlokahala feela ka mabaka a polokeho.
- Ntle le ho koba matsoho, theola projectile morao le ka morao hloohong, o laole le ho utloa mesifa e otloloha.
- Sebakeng sa tlhoro e fihlang sehlohlolong, boloka khefu e khuts'oane, kamora moo, ka boiteko bo matla ba ho ntša moea, khutlisetsa dumbbell ho PI.
Motsamao o etsoa feela ka lebaka la ho potoloha ha matsoho manonyellong a mahetla. Ponahalo ea litsoeng e fetola mojaro ho li-triceps.
© Nicholas Piccillo - stock.adobe.com
Kamora ho koetlisa li-pectoral, ho eletsoa ho li otlolla hanyane ntle le boima. Sena se tla potlakisa ho fola le ho fokotsa bohloko.
Lenaneo la koetliso
Sefuba ke sehlopha se seholo sa mesifa, ka kakaretso, boikoetliso bo le bong ka beke bo tla lekana. Hangata e kopantsoe le triceps, kaha e sebetsa ka mafolofolo nakong ea likhatiso tsohle.
Tabeng ea boikoetliso le li-dumbbells, se rarahaneng joalo (sefuba + triceps) se ka shebahala tjena:
| Ho ikoetlisa | Palo ea mekhoa le reps |
| Mochine oa khatiso oa benche ea Dumbbell bencheng e tshekaletseng | Lihlopha tse 4 tsa li-reps tse 10-12 |
| Mochine oa khatiso oa benche ea Dumbbell o lutse bencheng e sekametseng holimo | Lihlopha tse 4 tsa li-reps tsa 10-12 |
| Moralo oa benche o sekametseng | Lihlopha tse 3 tsa makhetlo a 12 |
| Ema ka thoko | Lihlopha tse 3 tsa li-reps tse 10-12 |
| Mochini oa khatiso oa benche oa Fora o nang le li-dumbbells | Lihlopha tse 4 tsa li-reps tse 10-12 |
| Khutlela morao | Lihlopha tse 3 tsa makhetlo a 10-12 |
Baatlelete ba nang le boiphihlelo ba ka ikoetlisa habeli ka beke haeba ba na le lihlopha tsa ho anyesa.
Ho ikoetlisa ka ho hatisa sefubeng se kaholimo:
| Ho ikoetlisa | Palo ea mekhoa le reps |
| Mochine oa khatiso oa benche ea Dumbbell o lutse bencheng e sekametseng holimo | Lihlopha tse 5 tsa reps tse 8-12 |
| Moralo oa benche o sekametseng | Lihlopha tse 4 tsa li-reps tsa 10-12 |
| Ema ka thoko | Lihlopha tse 4 tsa li-reps tsa 10-12 |
Ho ikoetlisa ka bobeli ka ho hatisa sefuba se bohareng le se tlase:
| Ho ikoetlisa | Palo ea mekhoa le reps |
| Mochine oa khatiso oa benche ea Dumbbell bencheng e tshekaletseng | Lihlopha tse 4 tsa reps tse 8-12 |
| Mochine oa khatiso oa Dumbbell o lutse bencheng o sekametse hampe | Lihlopha tse 4 tsa li-reps tse 10-12 |
| Sebopeho sa benche e holimo | Lihlopha tse 3 tsa makhetlo a 12 |
Mohahong ona o loketse hantle koetliso ea boikoetliso le koetliso lapeng. Ka tlelaseng ea boikoetliso, ho eletsoa ho kopanya mosebetsi le li-dumbbells le boikoetliso le barbell. U ka tlatselletsa lenaneo ka li-push-up libakeng tse sa lekanang.
U ja joang ha u ntse u ikoetlisa?
Mokhoa oa ho pompa mesifa ea pectoral ka li-dumbbells kapa projectile efe kapa efe, haeba o sa khotsofatse tlhoko ea 'mele ea lisebelisoa tsa kaho? Ho hang.
Ho fumana se molemohali thupelong ea hau, latela tataiso e itseng:
- Sebelisa 2 g ea protheine ka kg ea boima ba 'mele ka letsatsi (bala liprotheine tsa liphoofolo feela);
- ja palo e lekaneng ea lik'habohaedreite (bonyane 5 g ka kg ea boima ba 'mele) - ntle le matla a lekaneng, u ke ke ua ikoetlisa hantle;
- noa lilithara tse 2-3 tsa metsi ka letsatsi;
- haeba ho khonahala, sebelisa phepo ea lipapali: liprotheine tse sisinyehang le li-gainer li tla tlatsa khaello ea lintho tse hlokahalang, hobane ho thata ho li fumana ka botlalo ho tsoa lihlahisoa tsa tlhaho.
Ho kgothaletswa ho nka Sportpit makhetlo a 2-3 ka letsatsi - kamehla kamora koetliso le bosiu, hammoho le lipakeng tsa lijo.
