1. Dumbbell bench press, benci press shine hanya mafi kyau kuma mafi sauri don motsa jiki na pectoralis major, deltoid da biceps brachii.Da farko, kuna buƙatar kwanta a saman benci.Idan kun yi aiki a gida, za ku iya zaɓar benci tare da rubutu mai wuya.Kada ka runtse baya da hips ko riƙe numfashinka.Wannan zai sa tsokoki su rasa iko.Bayan haka, taka ƙasa tare da cikakkun tafin ƙafafu biyu, riƙe dumbbell a kowane hannu, lanƙwasa gwiwar gwiwarku, sanya tafin hannun biyu zuwa ƙafafu, daidai da sashin jiki na sama, sannan ku riƙe dumbbell axis ɗaya. santimita sama da nono.

Ta wannan hanyar, tsokar ƙirjin za ta iya shiga cikin motsa jiki.Sa'an nan kuma, sannu a hankali bude hannaye biyu zuwa ɓangarorin biyu, kuma a hankali runtse hannayen biyu.Lokacin da dumbbell ya faɗi zuwa shimfiɗar tsokoki na hannu biyu, tura dumbbell zuwa sama.Lokacin matsawa sama, ci gaba da matsawa gwiwar gwiwar hannu da karkata gaba kadan.Tsaya tazara mai faɗi tsakanin hannaye don horar da babbar tsokar pectoralis, da ƙunƙunwar tazara don horar da tsokar deltoid.

2. Zama daga gefe, wannan hanyar horo shine yafi motsa jiki na tsakiya na tsokar deltoid.Mataki na 1: Zauna a saman benci na gefe, sanya ƙafafu a ƙasa, kiyaye ƙafafunku daidai da faɗin kafaɗunku, hannayenku kuma suna faɗuwa a zahiri.Tsaya tafukan ku a gaba kuma ku riƙe siffar dumbbell, sannan ku ɗaga hannuwanku zuwa sama.Kada ku ɗaga dumbbell ta hanyar jefa shi.Zana dumbbell zuwa sama a cikin madauwari mai madauwari, ɗaga shi zuwa matsayi kusa da tushen kunne na ɗan lokaci, sa'an nan kuma sauke dumbbell tare da ainihin baka, kuma maimaita aikin.

3. Zauna da lankwasawa, wannan ita ce hanya mafi sauri kuma mafi inganci don motsa jikin biceps brachii.Na farko, zauna a ajiye na sama ya dan karkata gaba.Hannun hagu yana saman cinyar hagu.Dumbbell ɗin da hannun dama ke riƙe a zahiri yana faɗuwa a cikin ukun cinya na ciki.Hannun dama yana kula da kusurwa 45 ° tare da cinya, kuma dabino yana ciki.Sa'an nan kuma a hankali ɗaga dumbbell zuwa ƙirji a cikin hanyar arc semicircular, zauna na ɗan lokaci, sa'an nan kuma dawo da aikin tare da ainihin hanyar haɗin gwiwa.Maimaita horo da hannun hagu da dama.