Health, Psychology, Fitness, Food & Drink

HOW MUCH DO YOU BENCH? 你多久在板凳上做一次运动?

2022-03-31 15:47:50 simyang 4

HOW MUCH DO YOU BENCH?

Good for far more than merely pressing barbells, the bench is a versatile piece of kit in its own right. Looking to use it to its full potential? Check out these upgrades

图片关键词

Think this bit of kit is only for pressing? Try these 10 moves on for size...

01 BARBELL ROW

Place one end of your bench on a box or racked barbell, with a loaded bar beneath. Lie so that you can reach the bar. Gripping slightly wider than shoulder width (A), row the bar towards you. Pause as it reaches the bench (B); lower under control.

02 DUMBBELL ROW

Set a bench to 45 degrees and position yourself with your chest on the pad, holding a pair of dumbbells (A). Staying tight to the bench, row both dumbbells towards your hips, pause (B) and slowly lower before repeating.

03 A-JACK JUMP

Straddle a bench lengthways. Squat to touch it (A) before jumping up explosively. Bring your feet together to land on the bench (B), then drop back down. As your feet hit the floor, slow your descent so that you don’t slam into the bench.

04 CHINESE PLANK

Position your upper back on the bench and put your heels on a second bench or platform (A). Extend at your hips and lift into the air, creating a line from your shoulders to feet. Hold (B), maintaining ‘structure’ for as long as possible.

05 BURPEE OVER BENCH

Assume burpee position next to a bench (A). Jump your feet to your chest and, as you begin to stand, place your hands on the bench and hop over it (B). Perform another burpee, repeating the movement.

06 ELEVATED SIDE PLANK KNEE RAISE

Lie sideways and position your feet on top of each other. Push one hand into the ground and lift into side plank (A). Lift your top foot and bring your knee to your chest (B). Reverse and repeat this movement.

07 BOX SQUAT

Straddle the bench with a barbell on your back, feet slightly wider than shoulderwidth apart (A). Push your hips back and bend at the knees, slowly squatting until you lightly touch the bench (B). Keep your torso upright and stand up explosively.

08 TRI EXTENSION

Place your hands on a bench, about shoulder-width apart, and step back so your arms are fully extended (A). Keeping your elbows tucked, lower your head until it’s below your hands (B) . Extend at your elbows, pushing back up to full extension.

09 PIKE PRESS-UP

Assume press-up position with your feet on a bench. Walk your hands back until your hips are above your shoulders (A). Lower you head slowly by bending at the elbows (B). Your head and hands should form a triangle. Pause and push back up. 10

GHD SIT-UP

Sit with a bench between your legs (A), your hands stretched out in front of you. Lower yourself backwards until your upper body is off the bench. Touch the ground behind your head (B) before engaging your core to sit back up again.


你多久在板凳上做一次运动?

这款长凳不仅适合按杠铃,更是一款多功能套件。希望充分利用它的潜力?查看这些升级

图片关键词

认为这件套件只是为了按压吗?试试这10个动作的大小...

01 杠铃排

将长凳的一端放在箱子或架子杠铃上,下面有一个装载的杠铃。躺着,这样你就可以到达酒吧。抓握略宽于肩宽 (A),将横杆朝向您排。当它到达长凳时暂停(B);在控制之下。

02 哑铃排

将长凳设置为45度,将胸部放在垫子上,拿着一对哑铃(A)。紧贴长凳,将两个哑铃排向臀部,暂停(B)并慢慢放下,然后重复。

03 A-千斤顶跳跃

纵向跨在长凳上。蹲下触摸它(A),然后爆炸性地跳起来。把你的脚并拢在长凳上(B),然后放下来。当你的脚碰到地板时,放慢你的下降速度,这样你就不会撞到长凳上。

04 中国板材

将上背部放在长凳上,将脚跟放在第二个长凳或平台上(A)。伸展臀部,向空中抬起,从肩膀到脚形成一条线。保持(B),尽可能长时间地保持"结构"。

05 长凳上的伯比

假设在长凳(A)旁边放置打嗝。跳到胸前,当你开始站立时,把你的手放在长凳上,跳过去(B)。执行另一个打嗝,重复动作。

06 抬高侧板膝盖抬高

侧卧,双脚相互叠加。将一只手推入地面,然后抬起到侧板(A)中。抬起上脚,将膝盖放在胸前(B)。反转并重复此动作。

07 箱式深蹲

背着杠铃跨在长凳上,双脚略宽于肩宽(A)。将臀部向后推,弯曲膝盖,慢慢蹲下,直到轻轻触摸长凳(B)。保持躯干直立,并爆炸性地站起来。

08 三联机

将双手放在长凳上,分开约肩同宽,然后向后退一步,使手臂完全伸展(A)。保持肘部收起,低头直到它在你的手下面(B)。伸展肘部,向后推至完全伸展。

09 派克压

假设双脚放在长凳上,保持俯卧撑姿势。双手向后走,直到臀部高于肩膀(A)。通过弯曲肘部(B)慢慢降低头部。你的头和手应该形成一个三角形。暂停并向上推。

10 GHD仰卧起坐

坐在两腿之间的长凳(A)上,双手伸到面前。向后放低,直到你的上半身离开板凳。触摸头部后面的地面(B),然后再将核心重新坐起来。



首页
课程
珍藏
联系