1. Dumbbell bench press, bench press ndi njira yabwino komanso yachangu yochitira masewera olimbitsa thupi a pectoralis, deltoid ndi biceps brachii.Choyamba, muyenera kugona pansi pa benchi.Ngati mumayeserera kunyumba, mutha kusankha benchi yokhala ndi mawonekedwe olimba.Osapindika msana ndi m'chiuno kapena kupuma.Izi zidzapangitsa kuti minofu yanu iwonongeke.Kenako, pondani pansi ndi miyendo yonse ya mapazi onse awiri, gwirani dumbbell m'dzanja lililonse, pindani zigongono zanu, ikani zikhato za manja onse awiri ku miyendo, perpendicular kumtunda kwa thupi, ndikusunga dumbbell oxida imodzi. centimita pamwamba pa nipple.

Mwanjira imeneyi, minofu ya pachifuwa imatha kutenga nawo mbali pakuchita mphamvu.Kenaka, tsegulani pang'onopang'ono mikono yonse kumbali zonse ziwiri, ndikutsitsa pang'onopang'ono manja onse awiri.Pamene dumbbell imagwera kutambasula kwa minofu ya manja onse awiri, kukankhira dumbbell mmwamba.Mukakankhira m'mwamba, sungani kaimidwe kotsina chigongono ndikutsamira patsogolo pang'ono.Sungani malo otalikirana pakati pa mikono kuti muphunzitse minofu yayikulu ya pectoralis, ndi malo ocheperako kuti muphunzitse minofu ya deltoid.

2. Kukweza kumbali, njira yophunzitsira iyi makamaka ndikugwiritsa ntchito mtolo wapakatikati wa minofu ya deltoid.Khwerero 1: khalani pansi pa benchi yam'mbali, ikani mapazi anu pansi, sungani miyendo yanu mofanana ndi mapewa anu, ndipo manja anu amagwera mwachibadwa.Sungani manja anu molunjika ndikugwira mawonekedwe a dumbbell, ndiyeno kwezani manja anu mmwamba.Osakweza dumbbell poponya.Jambulani dumbbell m'mwamba mu arc yozungulira, ikwezereni pamalo pafupi ndi mizu ya khutu kwakanthawi, ndikugwetsa dumbbell pansi pa arc yoyambirira, ndikubwereza zomwezo.

3. Kukhala pansi ndi kupindika, iyi ndiyo njira yofulumira komanso yothandiza kwambiri yochitira masewera olimbitsa thupi a biceps brachii.Choyamba, khalani pansi ndikuyang'ana kumtunda pang'ono kutsogolo.Dzanja lamanzere lili pamwamba pa ntchafu yakumanzere.Dumbbell yogwiridwa ndi dzanja lamanja mwachibadwa imagwera mkati mwachitatu cha ntchafu.Dzanja lamanja limasunga ngodya ya 45 ° ndi ntchafu, ndipo chikhatho chili mkati.Kenako kwezani dumbbell pang'onopang'ono pachifuwa munjira ya semicircular arc, khalani kwakanthawi, ndikubwezeretsanso zomwezo ndi njira yolumikizira yoyambirira.Bwerezani maphunzirowo ndi dzanja lamanzere ndi lamanja.