Xa kuziwa kukuzilolonga kwesifuba, umshicileli webhentshi uyinkosi. Iyasebenza kwaye iyasebenza kwaye ivumela uhlengahlengiso ukwenza umthambo ube lula okanye ube nzima ngakumbi okanye ukubandakanya ii-pecs zakho kwii-engile ezahlukeneyo.
Kodwa njengawo nawuphi na umthambo, ubuchule obufanelekileyo sisitshixo sokufumana okuninzi kushicilelo lwebhentshi yakho, nokuba ukhetha luphi na uhlengahlengiso. Kwaye ngelixa ukuziqhelanisa okusemgangathweni kuthetha ukuba iinyawo zakho zityalwe ngokuqinileyo emhlabeni kuyo yonke i-bench press, usenokuba ubabonile abahlobo abathile be-gym kunye neenyawo zabo ziphakanyisiwe. Ke yeyiphi indlela echanekileyo?
Iinyawo phezulu okanye phantsi?
Isifundo NgoJuni ka-2019, epapashwe kwi-PLOS One, yafumanisa ukuba ukuphakamisa iinyawo zakho kwaye ubambe imilenze yakho kwi-angle ye-90-degree kusebenze kakhulu izihlunu kunokuba iinyawo zakho zibe phantsi. Oku kuthetha ukuba oku kunyuswa kokusebenza kakuhle kwenza umthambo ongcono xa uwonke, akunjalo? Hayi ngokukhawuleza. Imilenze phezulu inguqu ayisosisombululo esilinganayo.
Kubalulekile ukuqonda injongo yokwenza umthambo. Ngamanye amazwi: yintoni injongo yakho ngebhentshi?
Kusenokwenzeka ukuba ixhaphake ngakumbi kwi-powerlifters kunye nabo bajolise kumandla okuqina ngokubanzi ukuba bacinezele ibhentshi ngeenyawo zabo emhlabeni, ngelixa abo banomdla ngakumbi kuphuhliso lwamandla Umzimba oPhezulu kunye nezihlunu ezingundoqo zinokuthi zithandeke ngakumbi kwi-bench pressing neenyawo eziphakanyisiweyo.
Ukuba umtsha kwi-weightlifting, kufuneka uhlale usiya kuguqulelo oluzinzile ngakumbi lomthambo ngaphambi kokuba uqhubekele kwinto enzima kakhulu. Kule meko, oko kuthetha ukugcina iinyawo zakho emhlabeni.
Imingcipheko yokushicilela kunye nemilenze ephakanyisiweyo
I-activation ye-muscle eyongeziweyo yenza ukuba indawo yemilenze ibonakale iyindlela enkulu, kodwa kukho iingozi ezithile. Ngemilenze yakho ephakanyisiweyo njengoko ucinezela ibha, awusazinzisi phantsi ngeenyawo zakho. Ngokusisiseko, ulungelelaniswa kumqolo wakho kuphela. Ekubeni imilenze yakho ingasakwazi ukukunceda ukuba uyasilela, kukho i ukwanda komngcipheko wokuphulukana nokulinganisela kule ndawo.
Ngokufanayo, njengoko umzamo wakho we-muscular usondela kwinqanaba ukusilelaubaleka umngcipheko we ukubanjwa "ngaphantsi kwebar" ekubeni imilenze yakho ayinakusetyenziswa njengento yokuxhasa umzamo wokutyhala. Kungumbono olungileyo ukusebenzisa iqabane ngalo lonke ixesha uzama umthambo omtsha ukukunceda uvavanye umthwalo omtsha kwizihlunu zakho kunye nolungelelwaniso.
Kukho esinye isizathu sokuba ucele iqabane likuncede nge-bench press exercises ngokunjalo. I-spotter ayikuncedi kuphela ukwenza umthambo ngokukhuselekileyo, kodwa ikwakhuthaza ukuba uphakamise ubunzima obuninzi. Uziva ungcono malunga nokusebenza kwakho kwaye usebenze ngokufanelekileyo.
Ubusenza i-bench press engalunganga ubomi bakho bonke kwaye ubungayazi
Indlela yokwenza ibhentshi eqhelekileyo yokushicilela?
Kumatshini wokushicilela osisiseko, umzimba wakho wenza i-tripod yokuzinzisa, phakathi komqolo wakho ebhentshini kunye neenyawo zombini zithe tyaba emhlabeni. Nangona ngokuyintloko usebenza isifuba, ifuna inkxaso kunye nokuzinza kwamagxa, i-triceps, i-forearm, i-glutes, kunye nomva.
- Lala ngomqolo kwibhentshi ethe tyaba enentsimbi engaphezulu kwakho kwirack. Bamba ibha ngezandla zakho zibe banzi kancinane kunobubanzi bamagxa ngokuhlukana.
- Cinezela iinyawo zakho emhlabeni kunye nezinqe zakho kwibhentshi njengoko uphakamisa ibha kwaye uyikhuphe kwi-rack.
- Yehlisa kancinci ibar ukuya esifubeni sakho, uvumele iingqiniba zakho ukuba zigobe ecaleni, ume xa iingqiniba zakho zingaphantsi kwebhentshi.
- Cinezela iinyawo zakho emhlabeni kwaye wandise iingalo zakho, ucinezele ubunzima ukuze ubuyele kwindawo yokuqala.
Umshicileli webhentshi womlenze ophakanyisiweyo wenziwa ngendlela efanayo kodwa kunye nemilenze ephakanyisiweyo kunye namadolo kunye nezinqe kwii-angles ezingama-90. Ngemilenze yakho ilungelelene emoyeni, iqela ngalinye lezihlunu lisebenza nzima kunokuba imilenze yakho iphantsi. Akunjalo kuphela isifuba, amagxa, i-triceps, ii-forearm, ii-buttocks, kunye nomva osebenza kakhulu, kodwa izihlunu zesisu kunye ne-quadriceps nazo ziyasebenza kule ndawo.
Olunye uhlengahlengiso lwebench press kunye nokwahluka kunokubandakanya utshintsho ekubambeni, ukuthambeka (okanye ukuhla) kwebhanki, i-engile kunye nendawo yemilenze,
Kungakhathaliseki ukuba luphi na utshintsho, ukuphefumla okufanelekileyo yinxalenye ephambili. Xa usenza i-bench press, exhale kwi-inzame (oko kukuthi, ngelixa ucinezela). Ukubamba umoya wakho kunokunyusa uxinzelelo lwegazi, kwaye ukuba utyhala ubunzima obuninzi, oku kunokukhokelela ekuphelelweni. Nciphisa ibha ngononophelo, uphefumlele phakathi kophindaphindo ngalunye.