Uma uwuhlobo lomfana ocabanga ngomshini webhentshi njengokuzivocavoca nje ukuthuthukisa imisipha yakho yepectoral, sekuyisikhathi sokucabanga futhi.

About the Author: UMat Rhodes

Lapho yenziwa kahle, umshini wokucindezela ibhentshi uhlanganisa imisipha yomzimba wonke, uthuthukise amandla nokuqina kwemisipha ngendlela efanayo nalapho wenza izivivinyo eziningi. Kungaba luhlobo lokuvivinya umzimba oluthi, uma lwenziwa ngesisindo esanele, luphendulele wonke amakhanda ejimini ngendlela yakho. Icebo lonke lokuzuza kakhulu kulokhu kuvivinya kwendabuko ukukhulisa ngenhloso isisindo somshini wokubeka ibhentshi - umsebenzi ongahle unganele ukwenza nge-intuition.

Iqembu ngalinye lemisipha elikhulu emzimbeni wakho lidlala indima ekwenzeni umshini wokucindezela ibhentshi kahle, ikakhulukazi uma uqala ukusebenzisa izinsimbi ezinzima. Futhi into esemqoka ukuthi ungacindezela izinsimbi ezinkulu, noma ngabe unamabele anamandla ngokwemvelo noma cha. Udinga nje ukwenza umzamo wokusebenzisa yonke imisipha yesesekeli ehilelekile ekucindezelweni kwebhentshi. Lapho usukwakhe lokhu “kusekelwa” kwemisipha yokusebenzisana, ungaphatha imithwalo emikhulu kakhulu kunanini ngaphambili, yona ezokuvumela ukuthi wakhe ngokushesha okukhulu.

Sizochaza indima edlalwa yilelilodwa lawa maqembu emisipha futhi siphakamise isu elingcono kakhulu lokuwahlanganisa abe yindlela eyodwa ezokwandisa isisindo sebhentshi bese sikuguqula ube umshini owodwa omkhulu nonamandla we-barbell press.

Ikhaya

Ukukhulisa umfutho wokuqala wokukhahlela kusuka esifubeni, kuzofanele uqeqeshe imilenze yakho, futhi kanzima kakhulu. Lokhu kungazwakala njengokuphikisana, kepha umzimba ongezansi usebenza njengohlobo lwesisekelo samandla wokucindezela ibhentshi. Ekuqaleni komshini wokucindezela ibhentshi owenziwe kahle, umzimba wakho ufana nesiphethu esicindezelwe, wonke amandla akhona agxile emilenzeni. Uma uhluleka ukuqeqesha umzimba wakho ophansi ngokwanele ukuthi "uvule intwasahlobo" ngamandla aphelele, uzonikela ngengxenye enkulu yesisindo okungenzeka ukuthi usikhiphile.

Ukuze ukwazi ukwakha isisekelo esinjalo, kuzofanele unikele usuku olulodwa lokuqeqeshwa ukuze wakhe umzimba wakho ophansi. Uzokhafula, ubulale, futhi ulungiselele imisipha yakho yemilenze ukuqala nokusekela umshini wokucindezela ibhentshi. Le misebenzi ngeke iqinise kuphela imilenze yakho, kepha futhi izobandakanya imisipha yakho engaphakathi nengaphansi.

Isisekelo

Yize uxhasa ibha ngezingalo nangesifuba sakho ngesikhathi somshini, ngumhlane wakho obamba wonke umzimba wakho usesimweni ngenkathi uzivocavoca. Ngokushesha nje lapho i-barbell iqala ukukhuphukela phezulu ngenxa yamandla emilenze yakho, ama-lats aqala ukudlala, asiza ukwenza i-push nokusheshisa ukuhamba kwebha kuya maphakathi ne-amplitude yomshini.

Ukuzivocavoca umzimba kulolu hlelo kuzothuthukisa umhlane wakho kuzo zonke izingqimba ukuhlinzeka umthwalo odingekayo kanye> namandla, wona azokwengeza ubukhulu nobubanzi futhi athuthukise umshini wakho wokucindezela ibhentshi. Ngaphezu kokwenza izihibe ezibulala abantu (okuyinto, ngasendleleni, ukuzivocavoca okuphezulu okungabhekiwe) okuhlose ukuthuthukisa umzimba wakho ophansi, uzokwenza izivivinyo ezimbalwa ze-latissimus: umugqa we-T-bar nomugqa wesifuba othambekele. … Nokunye ukuzivocavoca okuhle kakhulu komzimba ongaphezulu - ukudonsa - kuzo "qeda "emuva.

Ukuzinza

Manje njengoba i-barbell yakho isiya phezulu, kufanele uyiqinise. Uzoba nomuzwa wesigqi sakho lapho konke kwenzeka njengoba kufanele, nganoma yisiphi isikhathi ebangeni lokunyakaza. Ngokushesha nje lapho uzizwa lokhu, zama ukugcina ibhalansi efinyelelwe; kuzokusiza ukuthi ugcine isikhundla esifanele futhi uvikele ukulimala.

Okusemqoka lapha amandla ehlombe, hhayi kuphela ukusunduza phezulu izisindo ezinkulu, kodwa futhi nokuvikela leyo misipha egcwalisa umshini wokunyathelisa; futhi uma amahlombe aqinile, impendulo ngayinye esindayo izozizwa sengathi ukuzivocavoca kwenziwa ngendlela efanele.

Ngakolunye uhlangothi, uma amahlombe akho engaqine ngokwanele ukubamba izinsimbi ezisindayo endaweni ezinzile ngenkathi ucindezela, azoba sengozini yezinhlobo ezahlukahlukene zokulimala.

Ngalolu hlelo, uzokwenza ukuzivocavoca okukodwa kuphela ukuqinisa amahlombe akho, kepha ukuvivinya umzimba okuphumelela kakhulu okwaziwa namuhla: umshini wokuma we-barbell omile. Siyazi ukuthi lokhu kuyisimo sokuqina, kepha uma kukhulunywa ngosayizi wehlombe namandla onke, lokhu kuvivinya kusebenza kakhulu kunanoma yikuphi okunye ukuvivinya umzimba.

Bheka inqubo yokwenza ukuzivocavoca umzimba (ukuhamba kwebha kufanele kuphele ngenhla futhi ngemuva kwekhanda) uzobona ukuthi isisindo sebha yakho sizokhuphuka ngokushesha emasontweni ambalwa nje.

Ending

Kusuka cishe maphakathi nobukhulu be-bench press, ama-triceps ayabandakanyeka ekubulaweni. Le yimisipha ecindezela ibha endaweni yayo yokugcina, ngakho-ke amandla ama-triceps - ikakhulukazi ikhanda elide - ayimfuneko yomshini wokucindezela webhentshi ophumelelayo.

Uma ufunda ikhanda elide lama-triceps, uzozwa ukungezwani eduze kwezindololwane zakho. Ngalolu hlelo, "uzohlasela" lesi sici esibalulekile sokwakheka ngomshini omncane wokubamba ibhentshi kanye nomshini wokushicilela waseFrance. Ungangeza umshini wokucindezela ibhentshi laseFrance kuhlelo lwakho ukuze ulinganisele ngobuhle leli qembu lemisipha, kepha khumbula ukuthi ikhanda elide yilona elinikeza amandla owadingayo ukuze ucindezele izinsimbi ezinkulu.

Uhlelo Lakho Lokupholisa Bench

Isinyathelo sakho sokuqala sibandakanya ukunquma isisindo sebha esiphezulu sokuphindwaphindwa okukodwa (1RM). Uma uziqeqesha wedwa futhi ungazizwa uphephile ngokwenza lo msebenzi, ungasebenzisa ifomula elandelayo ukubala i-1RM eseduze:

Uhlelo

Usuku 1: Umzimba ongenhla

Usuku 2: Umzimba ongezansi

Usuku 3: Imisipha yokufinyelela

Funda kabanzi: