Cara Memaksimumkan Keuntungan Anda dengan Leadman Fitness Fitness Bench

Mulakan perjalanan kecergasan transformatif dengan Leadman Fitness Fitness Bench, peralatan serba boleh yang direka untuk memperkasakan anda dalam mencapai aspirasi kecergasan anda. Bangku ini ialah pintu masuk anda untuk membuka kunci kekuatan, jisim otot dan kelenturan yang lebih besar, membolehkan anda mengukir fizikal yang anda bayangkan.

II. Persediaan Bangku dan Kedudukan

Pasang dan laraskan bangku kecergasan anda mengikut arahan yang disediakan, memastikan kestabilan dan keselesaan. Pilih sudut dan kedudukan yang optimum untuk setiap senaman, berdasarkan matlamat kecergasan anda dan kumpulan otot yang disasarkan. Kekalkan bentuk dan postur yang betul sepanjang latihan anda untuk memaksimumkan keberkesanan dan mencegah kecederaan.

III. Senaman untuk Bahagian Atas Badan

Akhbar Bangku 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.

Tekan Dumbbell Incline:- 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.

Tolak Dumbbell Fly:- 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.

Sambungan 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.

Tekan Bahu:- 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. Senaman untuk Bahagian Bawah Badan

Tekan Kaki:- 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.

Keriting Hamstring:- 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.

Menaikkan Anak Lembu:- 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. Latihan Teras

Sit-up:- 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.

Papan:- 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.

Pusingan Rusia:- 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.

Menaikkan Kaki:- 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. Latihan Lanjutan

Turun Bangku:- 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.

Tekan Tubi Pliometrik:- 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.

Peningkatan Sisi dengan Jalur Rintangan:- 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. Rancangan Latihan

Pemula:- 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

pertengahan:- 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

Lanjutan:- 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. Pemakanan untuk Keuntungan Optimum

Maksimumkan pertumbuhan otot anda dengan mengisi badan anda dengan nutrien yang betul. Bertujuan untuk nisbah makronutrien:

• Protein: 1.6-2.2 gram setiap kilogram berat badan
• Karbohidrat: 4-6 gram setiap kilogram berat badan
• Lemak: 1-1.2 gram setiap kilogram berat badan

Sertakan sumber protein tanpa lemak, karbohidrat kompleks dan lemak sihat dalam diet anda. Pertimbangkan untuk berunding dengan pakar diet berdaftar untuk panduan yang diperibadikan.

IX. Pemulihan dan Penyelenggaraan

Rehat dan pemulihan adalah penting untuk pertumbuhan otot. Biarkan badan anda pulih dengan tidur 7-9 jam setiap malam. Libatkan diri dalam aktiviti pemulihan yang aktif, seperti berjalan atau berenang, pada hari yang tidak bersenam. Menggabungkan teknik regangan dan guling buih untuk meningkatkan fleksibiliti dan mengurangkan kesakitan. Bersihkan dan selenggara bangku kecergasan anda secara kerap untuk memastikan prestasi optimum.

X. Kesimpulan

Buka potensi kecergasan anda dengan Leadman Fitness Fitness Bench. Dengan memasukkan peralatan serba boleh ini ke dalam rutin anda, anda boleh membina kekuatan, jisim otot dan fleksibiliti. Ingatlah untuk mengutamakan bentuk, pemakanan, rehat dan pemulihan yang betul untuk memaksimumkan keuntungan anda. Mulakan perjalanan kecergasan anda hari ini dan saksikan kuasa transformatif Leadman Fitness Fitness Bench.

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