Meriv Çawa Bi Leadman Fitness Fitness Bench Destkeftiyên Xwe Zêde Dike

Bi Leadman Fitness Fitness Bench, ku amûrek piralî ye û ji bo gihîştina armancên we yên fitnessê hatiye çêkirin, dest bi rêwîtiyek werzişê ya veguherîner bikin. Ev bench deriyê we ye ji bo vekirina hêz, girseya masûlkeyan û nermbûna mezintir, û dihêle hûn laşê ku hûn xeyal dikin şekil bidin.

II. Sazkirin û Bicîhkirina Kursiyê

Li gorî rêwerzên hatine dayîn, kursiya xwe ya werzîşê bicivîne û rast bike, da ku aramî û rehetiyê misoger bike. Li gorî armancên werzîşa xwe û komên masûlkeyên hedefgirtî, ji bo her werzîşê goşeyên û pozîsyonên çêtirîn hilbijêre. Di seranserê werzîşên xwe de form û helwesta rast biparêze da ku bandorkeriyê herî zêde bike û birîndariyan asteng bike.

III. Temrînên ji bo Laşê Jorîn

Çapemeniya Bencê ya Barbell:- Lie on the bench with your feet flat on the floor and grip the barbell slightly wider than shoulder-width. - Lower the barbell to your chest, then press it back up to the starting position. - Perform 3-4 sets of 8-12 repetitions.

Presa Dumbbell a Meyldar:- Adjust the bench to an incline position and hold a dumbbell in each hand. - Lie back on the bench with your feet flat on the floor and press the dumbbells towards each other. - Perform 3-4 sets of 10-15 repetitions.

Firîna Dumbbell a Daxistinê:- Adjust the bench to a decline position and hold a dumbbell in each hand. - Lie back on the bench and lower the dumbbells down to your sides. - Perform 3-4 sets of 12-15 repetitions.

Dirêjkirina Triceps:- Sit on the end of the bench with your feet flat on the floor. - Hold a dumbbell in one hand and extend your arm back behind your head. - Perform 3-4 sets of 10-15 repetitions on each arm.

Çapemeniya Milê:- Adjust the bench to an upright position and hold a dumbbell in each hand. - Position the dumbbells at your shoulders and press them overhead. - Perform 3-4 sets of 8-12 repetitions.

IV. Temrînên ji bo Beşa Jêrîn a Laşê

Çapemeniya Lingan:- Sit in the leg press machine and place your feet on the platform. - Push the platform forward to press the weight upward. - Perform 3-4 sets of 10-15 repetitions.

Çerxên masûlkeyên paş ranan:- Lie on the back of the bench with your feet elevated on the leg curl bar. - Pull the bar towards your glutes to engage your hamstrings. - Perform 3-4 sets of 10-15 repetitions.

Bilindkirina çîçikan:- Stand on the edge of the bench with your feet flat on the floor. - Raise up onto your toes and lower back down. - Perform 3-4 sets of 15-20 repetitions.

V. Temrînên Sereke

Rûniştinên rûniştinê:- Lie on the back of the bench with your knees bent and feet flat on the floor. - Cross your arms over your chest and sit up, engaging your core. - Perform 3-4 sets of 15-20 repetitions.

Taxte:- Position yourself on the bench with your elbows and forearms on the surface. - Hold your body in a straight line from head to heels. - Perform 3-4 sets of 30-60 seconds.

Nîqaşên Rûsî:- Sit on the bench with your feet off the floor. - Hold a weight plate or dumbbell in front of your chest and twist your torso from side to side. - Perform 3-4 sets of 15-20 repetitions.

Bilindkirina lingan:- Hang from the bar on the bench and raise your legs straight up until parallel to the floor. - Perform 3-4 sets of 10-15 repetitions.

VI. Tetbîqatên Pêşketî

Soskirinên bençê:- Stand facing the bench and grab the bars at shoulder-width. - Dip down and press back up, focusing on engaging your triceps. - Perform 3-4 sets of 8-12 repetitions.

Push-upên Plyometrîk:- Place your hands on the bench at shoulder-width. - Lower your chest towards the bench, then explosively push back up, clapping your hands together. - Perform 3-4 sets of 10-15 repetitions.

Bilindkirinên Alîkî bi Bendên Berxwedanê:- Stand in front of the bench and attach resistance bands to each end. - Grab the handles and raise your arms out to the sides, engaging your shoulders. - Perform 3-4 sets of 10-15 repetitions.

VII. Plana Perwerdehiyê

Despêkevan:- Perform 2-3 workouts per week - Choose 2-3 exercises per workout - Start with 2-3 sets of 10-15 repetitions - Rest for 60-90 seconds between sets

Di nav:- Perform 3-4 workouts per week - Choose 4-5 exercises per workout - Increase weight or resistance by 5-10% per workout - Rest for 60-90 seconds between sets

Pêşveçû:- Perform 4-5 workouts per week - Choose 5-6 exercises per workout - Train to failure on the last set of each exercise - Rest for 30-60 seconds between sets

VIII. Xurek ji bo Destkeftiyên Herî Baş

Bi dabînkirina xurdemeniyên rast ji bo laşê xwe mezinbûna masûlkeyên xwe zêde bikin. Armanc bikin ku rêjeyek makronutrîjent ji van pêk were:

• Proteîn: 1.6-2.2 gram ji bo her kîlogramê giraniya laş
• Karbohîdrat: 4-6 gram ji bo her kîlogramê giraniya laş
• Rûn: 1-1.2 gram ji bo her kîloyek giraniya laş

Çavkaniyên proteînên bêrûn, karbohîdratên tevlihev û rûnên saxlem di parêza xwe de bihewînin. Ji bo rêberiya kesane, şêwirîna bi diyetisyenekî qeydkirî re bifikirin.

IX. Vegerandin û Parastin

Bêhnvedan û başbûn ji bo mezinbûna masûlkeyan pir girîng in. Bi şev 7-9 saetan razanê, bila laşê we xwe baş bike. Di rojên bê werzîş de beşdarî çalakiyên başbûnê yên çalak bibin, wek meş an avjenî. Ji bo baştirkirina nermbûnê û kêmkirina êşê, teknîkên dirêjkirin û gerandina kefê bikar bînin. Ji bo ku performansa çêtirîn misoger bikin, kursiya xwe ya werzîşê bi rêkûpêk paqij bikin û biparêzin.

X. Encam

Potansiyela xwe ya werzişê bi Leadman Fitness Fitness Bench vekin. Bi tevlêkirina vê amûra piralî di rûtîna xwe de, hûn dikarin hêz, girseya masûlkeyan û nermbûnê ava bikin. Ji bîr mekin ku ji bo zêdekirina destkeftiyên xwe, forma rast, xwarin, bêhnvedan û başbûnê bidin pêşîniyê. Îro dest bi rêwîtiya xwe ya werzişê bikin û şahidiya hêza veguherîner a Leadman Fitness Fitness Bench bikin.

Pirs û Bersîvên Pir tên Pirsîn (FAQ) derbarê Leadman Fitness Bench de