Yadda za a kara 20 kg zuwa ga bench press

Kusan kowa yana samun ciwo a kan benci, yawanci saboda ana horar da shi sau ɗaya a mako, koyaushe a hanya ɗaya, koyaushe ga rashin nasara.

Tsarin (makonni 12)

Sau biyu a mako, tare da wani daban-daban girmamawa:

• Rana ta 1 (mai tsanani): 4 × 4 a 85% na iyakar ku, hutawa na minti 3.
• Rana ta biyu (ƙarar): 4 × 8 a 70%, 2 minti hutawa, 3 seconds saukarwa.

Ƙara 2.5 kg a ranar da ta fi ƙarfin kowane mako muddin yana aiki. Idan ya tsaya har tsawon makonni biyu, sai ya sauka da kashi 10 cikin dari sannan ya sake hawa.

Ayyukan taimako (zaɓi biyu)

• Ƙarƙashin ƙuƙwalwa 3 × 10 ya gyara matsakaicin matsakaici.
• Ƙarƙashin ƙuƙwalwar ƙuƙwalwa 3 × 8 triceps shine mafi yawan raunin rauni.
• An dakatar da benci (2 s a kirji) 3 × 5 ya kashe tsalle.
• Ƙungiyar barbell 4 × 8 baya mai ƙarfi shine dandamali da kake latsawa daga.

Fasaha da ke ba da kilogiram kyauta

1. An matsa kafafun kafafun kafafun kafafu don dukan saitin.
2. Ƙafafun da ke motsawa a cikin bene (doka a mafi yawan saituna, kwatangwalo suna zaune).
3. Bar zuwa ƙananan kirji, hannayen riga a tsaye.
4. Latsa baya kadan, zuwa fuskarka.

Abin da ya sa mutane suke jinkiri na shekaru

• Kowane saiti zuwa ga gazawar → babu farfadowa tsakanin zaman.
• Sau ɗaya ne kawai a mako.
• Tsarin sakewa ba ya canzawa (koyaushe 3 × 10).
• Rashin ƙarfi da ƙwayoyin cuta.
• Rashin barci da abinci ƙarfin jiki ba ya girma a cikin rashi.

Ka kasance da Ra'ayin da Ya Dace

Mai farawa: +20 kg a cikin watanni 344. Matsakaicin matsakaici: +10 kg a cikin watanni 3. Ci gaba: +5 kg cikin watanni shida yana da kyau.

Gajerun bayanai

• Sau biyu a mako: wata rana mai nauyi, wata rana mai girma.
• Aukuwar motsa jiki biyu, layuka dole ne.
• Kada ka riƙa yin ƙoƙari don ka yi nasara a kowane lokaci.