Iwo mabumper plates anowanikwa mujimu ayo anogona kushandiswa kuita akawanda maekisesaizi, ndiro imwe chete inokupa yakasununguka kubata, uye inogona zvakare kuita kwakawanda mafambiro kubatsira kudzidzisa kwedu kukuru!Pano, tinoda kukuzivisa iwe kuti uite mamwe mafambisirwo echinyakare anoshandisa mabumper plates kudzidzisa.
1.Barbell bench press
Iri ibasa rakanaka rekubatsira rekudzidzira 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 magumo endiro 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 wadzvanya 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 mabarbells kana kudzidziswa kumberi kunosimudza, mabumper plates isarudzo yavo yekutanga, kubata kuri nyore kunoita kuti kudzidziswa kwedu kuve nyore.
Maitiro ekuita:
Sarudza bhampa ndiro rakakodzera, musana wako uchitarisana nemadziro, bata bumper ndiro nemaoko maviri, wobva waisimudza kusvika pakakwirira pamapendekete, imbomira kwesekondi, chengetedza kushushikana, wobva watamba uchidzokera panzvimbo chaiyo. zvishoma nezvishoma.
4.Bumper Plate Murimi Famba
Kune yakaoma simba rekubata, simba remunwe "pinch" rakakura!
Maitiro ekuita:
Pinza kumucheto kwendiro uye utakure kune murimi anofamba, izvo zvinogona kushandisa simba remunwe wako zvakasimba.Paunenge uchiita mafambiro, iwe unogona kusimudza rimwe divi kana mativi ese, asi iwe unofanirwa kutarisisa zvakanyanya kune iyo posture, kwete kuve pachena skewed, 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!
Kukwenya 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 chiitiko chekudziya icho chatinowanzo chiita tisati tasvika pakufanodzidzira.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