Uma kuziwa ekuhlukaniseni izivivinyo zesifuba, umshini wokucindezela ibhentshi uyinkosi. Isebenza kahle futhi iyasebenza futhi ivumela ukuguqulwa ukwenza umsebenzi ube lula noma ube nzima kakhulu noma ukubandakanya ama-pecs akho ngama-engeli ahlukene.
Kodwa njenganoma yikuphi ukuvivinya umzimba, indlela efanele iwukhiye wokuthola okuningi ebhentshini lakho lokucindezela, kungakhathaliseki ukuthi ukhetha luphi ukuguqulwa. Futhi nakuba ukuzijwayeza okujwayelekile kusho ukuthi izinyawo zakho zitshalwe ziqine phansi kulo lonke umshini wokunyathelisa ebhentshini, kungenzeka ukuthi uke wabona abanye abangani bejimu bephakamise izinyawo. Ngakho iyiphi indlela efanele?
Izinyawo phezulu noma phansi?
Isifundo NgoJuni 2019, eshicilelwe ku-PLOS One, ithole ukuthi ukubeka izinyawo zakho phezulu nokubamba imilenze yakho nge-engeli engama-90-degree kusebenze imisipha eminingi kunokuba izinyawo zakho zibe phansi. Lokhu kusho ukuthi lokhu kukhuphula ukusebenza kahle kwenza ukuzivocavoca okungcono sekukonke, akunjalo? Hhayi ngokushesha. Inguqulo yemilenze ekhuphukayo ayisona isixazululo esilingana nosayizi owodwa.
Kubalulekile ukuqaphela inhloso yokwenza umsebenzi. Ngamanye amazwi: uyini umgomo wakho nge-bench press?
Cishe kuvame kakhulu kuma-powerlifters kanye nalabo abagxile emandleni avamile ukucindezela ibhentshi ngezinyawo zabo ziphansi, kuyilapho labo abanesithakazelo esikhulu ekuthuthukisweni kwamandla Umzimba ongaphezulu nemisipha ewumgogodla bangase bathambekele kakhulu ekucindezeleni ibhentshi ngezinyawo eziphakanyisiwe.
Uma umusha ekuphakamiseni izinsimbi, kufanele ngaso sonke isikhathi uye ukuze uthole inguqulo ezinzile yokuzivocavoca ngaphambi kokudlulela kokuthile okuyinselele kakhulu. Kulesi simo, lokho kusho ukugcina izinyawo zakho phansi.
Izingozi zokunyathelisa ngemilenze ephakanyisiwe
Ukwenziwa kusebenze kwemisipha okungeziwe kwenza isikhundla sokuphakamisa imilenze sibonakale siyindlela enhle, kodwa kunezingozi ezithile. Njengoba imilenze yakho iphakanyisiwe lapho ucindezela ibha, awusazinzinzisi phansi ngezinyawo zakho. Ngokuyisisekelo, ulinganisela emhlane wakho kuphela. Njengoba imilenze yakho ingasakwazi ukukusiza uma wehluleka, kukhona a ingozi eyengeziwe yokulahlekelwa ibhalansi kulesi sikhundla.
Ngokufanayo, njengoba umzamo wakho wemisipha usondela iphuzu ukwehlulekausengozini ukubanjwa "ngezansi kwebha" njengoba imilenze yakho ayikwazi ukusetshenziswa njengendlela yokusekela umzamo wokusunduza. Kungumqondo omuhle ukusebenzisa uzakwethu isikhathi ngasinye lapho uzama ukuvivinya umzimba okusha ukuze akusize uhlole umthwalo omusha emisipha yakho nokusebenzisana.
Kunesinye isizathu sokucela usizo kozakwenu ngezivivinyo zakho zokucindezela ebhentshini futhi. I-spotter ayisizi nje kuphela ukuthi wenze umsebenzi ngokuphepha, kodwa futhi ikukhuthaza ukuthi uphakamise isisindo esiningi. Uzizwa ungcono ngokusebenza kwakho futhi usebenza ngempumelelo kakhulu.
Indlela yokwenza i-standard bench press?
Emshinini wokunyathelisa webhentshi, umzimba wakho wenza i-tripod yokuzinza, phakathi komhlane wakho ebhentshini futhi zombili izinyawo ziphansi phansi. Nakuba ngokuyinhloko usebenza isifuba, kudinga futhi ukusekelwa nokuzinza kwamahlombe, i-triceps, i-forearm, i-glutes, nangemuva.
- Lala ngomhlane ebhentshini eliyisicaba elinebha engenhla kwakho ku-rack. Bamba ibha ngezandla zakho ivuleke kancane kunobubanzi behlombe ngokuhlukana.
- Cindezela izinyawo zakho emhlabathini kanye nezinqe zakho ebhentshini njengoba uphakamisa ibha phezulu futhi uyisusa ku-rack.
- Yehlisa kancane ibha ngasesifubeni sakho, uvumele izindololwane zakho ukuthi zigobe eceleni, ume lapho izindololwane zakho zingaphansi kwebhentshi.
- Cindezela izinyawo zakho emhlabathini bese welula izingalo zakho, ucindezela isisindo ukuze ubuyele endaweni yokuqala.
Ukucindezela kwebhentshi lomlenze ophakanyisiwe kwenziwa ngendlela efanayo kodwa imilenze iphakanyisiwe namadolo nezinqulu kuma-engeli angu-90 degree. Imilenze yakho ilinganisene emoyeni, iqembu ngalinye lemisipha lisebenza kanzima kunalapho imilenze yakho iphansi. Akukhona nje kuphela ukuthi isifuba, amahlombe, i-triceps, izingalo, izinqe, nomhlane kwenziwa kusebenze ngezinga elikhulu, kodwa imisipha yesisu kanye ne-quadriceps nayo iyasebenza kulesi sikhundla.
Okunye ukuguqulwa kwabezindaba zebhentshi kanye nokwehluka kungabandakanya ushintsho ekubambeni, ukuthambekela (noma ukwehla) kwebhange, i-engeli nendawo yemilenze,
Kungakhathaliseki ukuthi yikuphi ukuhlukahluka, ukuphefumula okufanele kuyingxenye ebalulekile. Lapho ucindezela ibhentshi, exhale emzamweni (okungukuthi, ngenkathi ucindezela phezulu). Ukubamba umoya wakho kungakhuphula umfutho wegazi lakho, futhi uma uphusha isisindo esiningi, lokhu kungaholela ekuqulekeni. Yehlisa ibha ngokucophelela, uphefumula phakathi kokuphindaphinda ngakunye.