Uqeqesho olunamandla lubalulekile ukuba sifuna ukunandipha impilo entle nokuxhathisa ngokwasemzimbeni. Kukho iintlobo ezininzi zokuzilolonga ukuze sisebenzise isifuba sethu, esifana nomshicileli webhentshi. Nangona kunjalo, kwabo bantu baqeqeshelwa ekhaya kwaye abakwazi ukuya kwindawo yokuzivocavoca, kukho Ukuzivocavoca ukwenza i-bench press ngaphandle kwebhentshi.
Kule nqaku siza kukuxelela ukuba yeyiphi i-bench press exercises ngaphandle kwebhentshi kwaye yintoni ebalulekileyo ekuqeqesheni amandla ukuze ujabulele impilo enhle.
Ukubaluleka koqeqesho lwamandla
Uqeqesho lwamandla ngumsebenzi womzimba obandakanya ukwenza imithambo eyenzelwe ukwandisa ukunyamezela kunye namandla emisipha. Abantu abaninzi bakholelwa ukuba ukuqeqeshwa kwamandla kuphela kubakhi bomzimba okanye abadlali be-elite, kodwa ngokwenene, kuyindlela ebalulekileyo yokuphucula impilo yonke kunye nokukhusela izifo.
Enye yeenzuzo ezibalulekileyo zoqeqesho lwamandla kukuba lunokunceda ukukhusela kunye nokunyanga izifo ezingapheliyo, ezifana nesifo seswekile, i-osteoporosis kunye nokutyeba. Njengoko sikhula, silahlekelwa ubunzima bemisipha, enokunyusa umngcipheko wokuwa kunye nokuphuka kwamathambo. Uqeqesho lwamandla lunokunceda ukukhusela ukulahleka kwemisipha kunye nokwandisa ukuxinana kwamathambo, ngaloo ndlela ukunciphisa umngcipheko wokuphuka.
Ukongeza, uqeqesho lwamandla lunokuphucula impilo ye-cardiovascular ngokunciphisa uxinzelelo lwegazi kunye nokuphucula umsebenzi we-arterial. Uqeqesho lwamandla lunokuphucula ukunyamezela, enokwenza imisebenzi yemihla ngemihla ibe lula kwaye iphucule umgangatho wobomi.
Enye inzuzo yoqeqesho lwamandla kukuba inokuphucula ukubunjwa komzimba. Njengoko ubunzima be-muscle bukhula, amanqatha amaninzi atshiswa kwaye ukuphumla kwe-metabolism kwanda, oku kunokukunceda ukuba ulahlekelwe isisindo kwaye ugcine ixesha elide.
Okokugqibela, uqeqesho lwamandla lunokuphucula impilo yengqondo kunye neemvakalelo. Umthambo ukhupha i-endorphins, eziyikhemikhali eziziva kamnandi emzimbeni ezinciphisa uxinzelelo kunye nexhala. Ukongeza, uqeqesho lwamandla lunokuphucula ukuzithemba kunye nokuzithemba. Kungumsebenzi obalulekileyo womzimba onokuthi uphucule impilo kwiindawo ezininzi, kubandakanywa nokuthintela kunye nokunyanga izifo ezingapheliyo, ukuphucula ukubunjwa komzimba, ukuphucula impilo ye-cardiovascular, kunye nokuphucula impilo yengqondo kunye nemvakalelo. Ukubandakanya uqeqesho lwamandla kwindlela yokuphila esebenzayo lutyalo-mali olufanelekileyo kwimpilo yexesha elide.
i-bench press exercises ngaphandle kwebhentshi
Ukuba awukwazi ukufikelela kwi-bench okanye kwi-bench press yokuqeqesha ekhaya, usenokwenza imithambo ukuqinisa izihlunu zakho ze-pectoral kunye ne-triceps usebenzisa izinto eziqhelekileyo zasekhaya.
Enye indlela yokucofa ibhentshi ngaphandle kwebhentshi kukusebenzisa indawo eqinileyo, ethe saa, njengomgangatho okanye itafile eyomeleleyo. Lala ngomqolo imilenze yakho igobile kwaye iinyawo zakho zithe tyaba phantsi. Emva koko, thatha izinto ezimbini ezinzima, ezomeleleyo, ezifana neebhotile zamanzi ezizaliswe okanye iingxowa zeencwadi, kwaye uzibambe ngesandla ngasinye, iingalo zolule phezulu. Yehlisa kancinci izinto eziya esifubeni sakho, ugobe iingqiniba zakho kwaye ugcine iingqiniba zakho zikufutshane nomzimba wakho. Emva koko, tyhala izinto phezulu, wandise ngokupheleleyo iingalo zakho. Yenza uphinda-phindo oluninzi lo msebenzi ukuze usebenze izihlunu zesifuba sakho kunye ne-triceps.
Omnye umthambo onokwenziwa ngaphandle kwebhentshi yobunzima kukutyhala okanye ukutyhala. Qala kwindawo yeplanga, ubeke izandla zakho phantsi kwaye iinyawo zakho zithe tyaba phantsi emva kwakho. Yehlisa umzimba wakho kancinane emhlabeni ngokugoba iingqiniba zakho kwaye ugcine umqolo wakho uthe tye. Emva koko tyhala umzimba wakho ude ubuyele kwindawo yokuqala. Lo msebenzi ngumsebenzi omkhulu womzimba ogcweleyo ongasebenziyo kuphela isifuba kunye nemisipha ye-triceps, kodwa kunye nezihlunu zesisu kunye nezasemva.
Ukwandisa ubunzima be-pushups, zinokwenziwa ngeenyawo zakho ziphakanyiswe kwindawo ephakanyisiweyo, njengesihlalo esiqinileyo. Unokwenza iinguqu ze-pushups, ezifana ne-diamond pushups, leyo zenziwa ngezandla ezidityaniswe kwimilo yedayimani kunye nokutyhala ngengalo enye, eyenziwa ngesandla esinye phantsi. kunye nesinye isandla kwindawo ephakamileyo.
Kukho iindlela ezininzi zokwenza i-bench press exercises ekhaya, usebenzisa izinto eziqhelekileyo zendlu kunye nobunzima bomzimba wakho. Ngobuchule obuncinci kunye nomzamo, unokomeleza isifuba sakho kunye nezihlunu ze-triceps kwinduduzo yekhaya lakho. Kubalulekile ukukhumbula ukwenza umthambo ngamnye ngobuchule obulungileyo kwaye wenze uphindaphindo oluninzi ngenzuzo enkulu.
Indlela yokuqhubela phambili i-bench press exercises ngaphandle kwebhentshi
Xa usenza i-bench press exercises ngaphandle kwebhentshi, kubalulekile ukuqhubeka uqhubela phambili kwaye ucele umngeni kwimisipha ukuze ufumane iziphumo ezilungileyo. Nazi ezinye iindlela zokuqhubela phambili kwi-bench press ngaphandle kwebhentshi:
- Yandisa ubunzima: Ukuba usebenzisa izinto ezinje ngeebhotile zamanzi okanye iibhegi zeencwadi zoshicilelo lwebhentshi, unokongeza ngokuthe ngcembe ubunzima obuninzi ukuze ukwandise ukumelana. Ungazalisa iibhotile zamanzi de zibenzima okanye wongeze ezinye iincwadi engxoweni.
- ukwandisa reps: Njengoko usomelela, zama ukwenza iireps ezininzi ngeseti nganye. Ukwandisa inani lokuphindaphinda ongayenza kunye nobunzima obufanayo luphawu lwenkqubela phambili.
- Guqula indawo yezandla: Ngokutshintsha indawo yezandla zakho kwi-bench press, unokusebenza imisipha eyahlukeneyo. Umzekelo, ukuba ubeka izandla zakho kunye kwimo yedayimani, uya kusebenza ngakumbi i-triceps.
- Guqula i-engile yeengalo: Unokutshintsha i-angle yeengalo zakho xa ibhentshi icinezela ukugxininisa iindawo ezahlukeneyo ze-pectoral muscle. Umzekelo, ukuba ubeka iingalo zakho kwi-angle ye-45 degree endaweni yokuba uqonde phezulu, uya kugxininisa isihlunu sakho sesifuba esiphezulu.
- Ukwenza ukwahluka kwe-push-up: IiPushups ziyindlela enhle yokusebenza isifuba sakho kunye nezihlunu ze-triceps, kwaye kukho iinguqulelo ezininzi onokuzizama. Umzekelo, ungazama ukwenza i-pushups ngesandla esinye okanye i-pushups ngeenyawo zakho ziphakanyiswe kwisitulo esomeleleyo.
Kubalulekile ukukhumbula ukuba kungakhathaliseki ukuba yiyiphi indlela yokuqhubela phambili oyikhethayo, kufuneka wenze umthambo ngamnye ngobuchule obuhle kwaye ugweme ukuqeqeshwa ngokugqithiseleyo. Kwakhona kubalulekile ukuvumela izihlunu ukuba zibuyele ngokufanelekileyo phakathi kokuzilolonga ukuthintela ukwenzakala kunye nokuvumela izihlunu ukuba zikhule kwaye zomelele.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nokuzivocavoca kwebhentshi ngaphandle kwebhentshi.