Ukucindezelwa kwezempi - inqubo efanele yokuqaliswa

Abantu abaqala ukuhlanganyela ngokwezemidlalo kumele baqonde ukuthi zonke imisipha kufanele zithole umthwalo, ngaphandle kwalokho umzimba ngeke uthuthuke ngokulinganayo futhi isibalo ngeke sibe nesilinganiso. Kunconywa ukuthi usebenzise ibhentshini lamabhentshi ebutho ukuze uthole ibhande lehlombe.

Iyini press press bench?

Omunye wezivivinyo ezinhle kakhulu ezenzelwe ukuthuthukisa i-delta, isifuba esingaphezulu kanye ne-triceps yi-press bench press. Uma sicabangela ngokucophelela, lo mshini ucindezela uhlobo oluqondile. Ukucindezelwa kwezempi - ukuvivinya umzimba, okwenza ukuhlala nokuma. Njengemishini eyengeziwe, i-barbell noma ama-dumbbell angasetshenziswa. Ukuze uthole imiphumela, inqubo efanele ibaluleke kakhulu. Igama lolo hlelo lwaluvela eMelika - imishini yezempi, ehunyushwa ngokuthi "imishini yezempi".

Ukucindezela kwezempi - izinzuzo nezingozi

Ukukhetha ukuzivocavoca ukuqeqeshwa kwabo, kubalulekile ukucabangela izinzuzo ezikhona kanye nokungalungi. Ukusebenza kwebhentshi lezempi kuqinisekiswa ngabaqeqeshi bezemidlalo nabadlali abanolwazi. Ochwepheshe bathi lolu hlelo lokusebenza lungcono ekuthuthukiseni ibhande lehlombe futhi kufanele lengezwe ekuqeqeshweni kwakho, kunikezwe ukwehluleka okungenzeka.

Imithombo yebhokisi lebutho ibalulekile kangakanani?

Kunezinzuzo eziningana kulo msebenzi, owenza ukusebenza kwawo. Okokuqala kudingekile ukuqonda, ukwenza umshini wezemidlalo ebhentshini, ukuthi yimiphi imisipha yokusebenza, ngakho-ke imisipha yomzimba ophezulu ifakiwe emsebenzini. Lokhu kusetshenziselwa ukwandisa amandla kanye nomthamo we-triceps nazo zonke izigxobo ze-delta. Ngaphezu kwalokho, imisipha yangemuva ithola umthwalo. Ukuqinisekisa ukuqiniswa komzimba, ingxenye engenhla yezinqulu, izintambo kanye nomshini osebenzayo. Ukunyathelisa ibutho kunenzuzo enkulu futhi kuqukethe ukuthi umzimba wonke ukhula, ukuxhumana jikelele nokuzinza.

Ukucindezela kwezempi - ukulimaza

Uma sikhuluma ngamaphutha, khona-ke kukhona ezimbili kuphela: ukuthungatha futhi ingozi yokuwa kwebha. Ngesikhathi sokuqeqeshwa, kubalulekile ukuguqa kancane ngamadolo, futhi uma lokhu kungenziwanga, ngeke kube khona ukwehla kwenani, futhi umthelela uzocinywa ngenxa yokwanda kwe-carticlage ye-articular. Ngenxa yalokho, amalunga emadolo, i-pelvis, umgogodla ne-ankle ahlupheka. Kubangela ukulimala emshinini wezempi nasesikhwameni, ngakho-ke uma usebenzisa isisindo esinzima kunconywa ukugqoka ibhande elikhethekile lomdlalo. Kubalulekile ukufudumala ngaphambi kokuqeqesha ukulungisa izicubu namalunga.

Ukucindezela kwezempi - inqubo yokubulala

Kubonakala ukuthi ngisho nokushiyeka okuncane okuvela emkhatsini wokusebenza okunciphisa ukusebenza okunciphisa ukusebenza komsebenzi, ngakho-ke kubalulekile ukugcina wonke ama-nuances. Ukuze uqonde ukuthi kufanele wenze kanjani umshini wokucindezela ibutho, kufanele ucabange amaphutha amakhulu.

1. Abagijimi abaningi benza ukunyakaza okungaphezulu, lapha kusho, isibonelo, ukuqhutshwa kwe-pelvic, ukunyakaza kwekhanda nokweqa. Umzimba kufanele ulungiswe, kodwa izandla kuphela zihamba. Awukwazi ukuphumula imisipha yangemuva nomshini. Ibutho elisha kuSmith lisiza ekugwemeni ukushintshashintsha kwezandla, ngoba ibha ihamba ngendlela eqondile.
2. Ngesikhathi sokuzivocavoca, awukwazi ukuwuphikisa umzimba, ngoba lokhu kubangele ukugcwala ngokweqile kweziqinisi. Ngenxa yalokho, umgijimi angase awele, futhi ingozi yokulimala emahlombe kanye nokwehliswa kwehlisa emuva. Indlela eqondile isho isikhundla esiqondile somzimba.
3. Phakathi kweziphambeko ezivamile okufanele ukhulume ngazo ukukhetha okungalungile komthwalo. Abaningi basebenzisa kakhulu i-barbell noma ama-dumbbells, futhi lokhu kuholela eqinisweni lokuthi lo msebenzi uwenziwa ngokungalungile. Abaqalayo kudingeka baqoke isisindo esincane sokuletha inqubo yokubulawa eseduze.
4. Ukucindezela kwezempi ngamabhuleki noma ama-barbells kufanele kwenziwe ngemuva kokuqeqeshwa okuhle. Khumbula ukuthi imisipha yehlombe isengozini yokulimala. Okokuqala udinga ukushintshanisa izandla zakho, bese wenza indlela ngokuyisisindo esincane.

Ochwepheshe banikeza izincomo eziningana mayelana nendlela yokwenza kahle ukucindezela ibutho:

1. Gcina ikhanda lakho endaweni ehleliwe. Abanye abagijimi baphoqa ngokungahambisani ikhanda labo, okuholela ekushintsheni esikhundleni somzimba.
2. Ngemuva kokuphindaphinda ngakunye kubalulekile ukuqondisa ngokugcwele izandla zakho, okuzosiza ukufezekisa ukuphakama okukhulu kwemisipha ye-triceps ne-delta. Uma kunezinkinga ngamalungu e-elbow, akufanele kwenziwe.
3. Ngenkathi uqhuba ibhentshini lamabhentshi ebutho, kunconywa ukuthi ugcine izintambo zakho ziphenduke ngaphandle. Lokhu kuzosiza ukugcina isikhundla esinamandla.
4. Khumbula ukubaluleka kokuthuthwa okufanele, ngakho-ke ukuphumula kuyenzeka phakathi nomthwalo, okungukuthi, lapho uphakamisa ibha. Lokhu kubalulekile ukuqinisekisa ukungahambi komhlane nangokwenqamuka kwe-muscle ephelele.

Umshini wokunyathelisa ibhentshi

Lena inguqulo ye-classic yomsebenzi futhi ungayenza nge-dumbbells ne-barbell. Umshini wokunyathelisa ibhentshi lamabutho, indlela okumele ilandelwe ngokugcwele, ingenziwa ekhaya nasehholo.

1. Faka i-projectile phansi futhi ume eceleni, ugcine izinyawo zakho ububanzi bamahlombe akho.
2. Thatha i-projectile ukuze izintende ziphakame kancane kunamahlombe, bese uzibamba emahlombe nasesifuba esiphakeme. Kubalulekile ukuthi emuva kuqondile.
3. Exhaling, phakamisa ibha ngaphezulu kwekhanda lakho, ngokulungisa izandla zakho. Kubalulekile ukuthi izitho zihambe ngendlela eqondile futhi ungahambi emaceleni, ngaphandle kwalokho, isisindo sokusebenza kufanele sinciphise.
4. Ukunciphisa ibha phansi kuya emahlombe kulandela ukuphefumlelwa.

Umshini wokunyathelisa ibhentshi

Lolu khetho lubhekwa njengento elula futhi kulula ukuyiqonda le mboni. Kulesi simo, uzosebenzisa ama-dumbbells, okusiza futhi inqubo yokuqeqesha.

1. Ukwenza ucingo lwebhentshi lamabutho, hlala ebhentshini, ugcine umhlane wakho ngokuqondile. Kubalulekile ukuthi konke ukuphumula kwezinyawo phansi futhi phakathi kwabo ububanzi bufana namahlombe.
2. Gcina izingqungquthela ezingeni lehlombe, izintende zibheke phambili.
3. Yenza ibutho lishintshe ekuphumuleni, ucabange ukuthi endaweni ephezulu izandla azidingeki zilahleke ngokuphelele. Ungakhohlwa ukuthi kubalulekile ukugcina umhlane wakho ngokuqondile. Phezulu, hlala kancane futhi, ukuphefumula, wehlise ama-dumbbells emahlombe akho.

Umshini wokunyathelisa ibhentshi

Enye indlela yokuzivocavoca, kodwa kulokhu umthwalo omkhulu usephesheni, kodwa amahlombe nawo asebenza. Ibutho elungile lokucindezela ukusuka endaweni ephakeme liqhutshwa ngokulandela uhlelo olulandelayo:

1. Hlala ebhentshini bese ubamba ibha ngokubamba isilinganiso, okungukuthi, i-angle phakathi kwehlombe ne-forearm izobe iqondile. Thatha i-projectile ngenhla ngokwakho.
2. Ukuphefumula, kwehlisa ibha phansi ngaphambi kokuba intamo ithinte phakathi kwesifuba. Ngemva kwesikhashana, lungisa izandla zakho futhi.

Yini engayenza esikhundleni se-press bench press?

Kwibhande lehlombe, umsebenzi owethulwe ungenye yezindlela eziphumelela kakhulu, kodwa kunezinye izinketho zokuqeqesha lezi misipha. Uma unesithakazelo kulokho okumele ususe esikhundleni somshini wokunyathelisa ibhentshi lamabutho, kufanele wazi ulwazi olulandelayo:

1. Ngaphambili kwemigqa ye-delt, kufanele usebenzise umshini ka-Arnold uphakamise izandla zakho phambili.
2. Ngendwangu engaphambili nangaphakathi, i-delt ifanele ukucindezela ama-dumbbells phezulu nokuphakamisa izingalo ezinhlangothini.