Iwo mabumper mahwendefa anowanikwa mujimu iyo inogona kushandiswa kuita akawanda maekisesaizi, ndiro imwe chete inokupa iwe kugadzika kubata, uye inogona zvakare kuita kwakawanda mafambiro kuti ubatsire kudzidziswa kwedu kukuru! Pano, tinoda kukuzivisa iwe kuti uite mamwe mafambisirwo echinyakare ayo anoshandisa mabumper plates kudzidzisa.
1.Barbell bench press
Iri ibasa rakanaka rekudzidzisa rekubatsira rinogona kutibatsira kusimbisa mukati pecs.
Maitiro ekuita:
Rara nemanhede pabhenji, bata bumper plate (uremu hunoenderana nesarudzo yako) pachipfuva, sunga bumper ndiro nemaoko ese, wobva watanga kufamba. Tanga kusundira ndiro kumusoro, dzvanya nesimba kana wasvika pamusoro. Panguva yekudzidzira, unoda kuchengeta nzira yose zvishoma nezvishoma.
2.Plate Row
Ndeipi bumper plate yaunoda kuita yakazembera-pamusoro mutsara usati waita maekisesaizi? Mutsara weplate inobatsira iwe kusimbisa mhasuru dzako dzekumusana! Batsira iwe kusimbisa musana wako mhasuru zviri nani!
Maitiro ekuita:
Tora bumper plate (chero saizi) uye ubate migumo yese yendiro nemaoko ese! Mira netsoka dzako paupamhi hwemapfudzi zvakaparadzana, gara kumashure nechiuno chako (hudyu yakanyunguduka), chengetedza musana wako usina kwawakarerekera uye torso yako yakakotama pasi. Simbisa musimboti wako kudzikamisa musana usina kwawakarerekera! Dhonza mapendekete kumashure, wozosimudza magokora, dhonza ndiro inokwira kusvika padumbu, teerera kune kudhonzwa kwemusana paunenge uchikwevera kumusoro, ita chiito chekudhonza nemaoko zvakare, kuitira kuti bumper plate ive pedyo. dumbu, wobva wasunga mapendekete kuti usvine mhasuru dzekumusana, gara masekonzi maviri. Zvishoma nezvishoma dzokorora ndiro, inzwa musana une kunzwa kwakazaruka, uye wotumira ruoko kunze. kusvikira ruoko rwatwasuka.
3.Front ndiro simudza
Mumwe munhu haafarire ma dumbbells uye mabarbell kana kudzidziswa kumberi kunosimudza, mabumper mahwendefa ndiyo yavo yekutanga sarudzo, iyo iri nyore kubata inoita kuti kudzidziswa kwedu kuve kugadzikana.
Maitiro ekuita:
Sarudza bamper plate yakakodzera, musana wako uchitarisana nemadziro, bata bumper plate nemaoko ese, wobva waisimudza kusvika pakakwirira pamapendekete, mira kwesekondi, chengetedza kushushikana, wobva watamba uchidzokera kunzvimbo chaiyo. zvishoma nezvishoma.
4.Bumper Plate Murimi Famba
Kune yakaoma simba rekubata, simba remunwe "pinch" rakakura!
Maitiro ekuita:
Pinza mupendero wendiro uye utakure kuti murimi afambe, izvo zvinogona kushandisa simba remunwe wako zvakanyanya. Paunenge uchiita mafambiro, unogona kusimudza rimwe divi kana mativi ese, asi iwe unofanirwa kutarisisa zvakanyanya kune chimiro, kwete kuve pachena kutsveta, kumberi, hunchback, nezvimwe.
5.Bumper Plate Squat
Iyi yakanaka kwazvo squat kudzidzisa rubatsiro. Squats ndiye mambo wekudzidziswa, uye dzimwe nguva diki diki rinogona kuita kuti hunhu hwekufamba kwako huwedzere! Dambudziko rinowanzoitika nderokuti muviri unosendamira mberi zvakanyanya, musimboti hauna kugadzikana zvakakwana, uye kushushikana hakuna kuchengetedzwa zvakakwana!
Kusvetwa nendiro yakakura, chifuva chakatsetseka chinoshandiswa kuchengetedza kuenzana kwekufamba uchichengeta torso yakatwasuka. Sezvo bhari inosundira kunze, torso inoipikisa ichiramba ichinetseka uye isingabvumiri torso kusendamira mberi.
6.Bumper Plate inofa
Ichi chiitwa chekudziya icho chatinowanzo chiita tisati tasvika pakufanodzidziswa. Mushure mekutambanudza masaja, isu tinotora bumper ndiro uye tova nehunyanzvi mune yakafa mafambiro modhi, kuitira kuti chinotevera nhanho kudzidzisa kufa.
Nguva yekutumira: Kubvumbi-13-2022