Yimiphi Imisipha Esebenza Nemishini Yokucindezela Ibhentshi?

-Delile

• Izinzuzo zokushicilelwa kwebhentshi
• Ukuhlukahluka kokushicilelwa kwebhentshi kunamuphi umphumela emisipheni?
• Wenza kanjani umshini wokucindezela ibhentshi
• Umshini wendabuko, ophansi webhentshi
• Cindezela ibhande ebhentshini cindezela
• Thambekisela umshini wokucindezela ibhentshi
• Nciphisa ukucindezela kwesifuba
• Ukufaka imishini yokucindezela ebhentshini enkambisweni yakho
• Ukudla okudlela endlini

Izinzuzo zokushicilelwa kwebhentshi

Imishini yokunyathelisa amabhentshi ukuvivinya umzimba kungasetshenziswa ukukhipha imisipha yomzimba ongaphezulu, kufaka phakathi ama-pectorals, izingalo namahlombe.

Ngokuya ngezinhloso zakho, kunokuhlukahluka okuhlukile kwemishini yebhentshi esebenza imisipha ehlukile, futhi. Isibonelo, umshini wokunciphisa ibhentshi omncane ubuye usebenze ngama-triceps nezingalo zangaphambili.

Okunye kokwengeza imishini yokucinezela ebhentshini ohlelweni lwakho lokuqeqesha isisindo kufaka ukukhuphula amandla omzimba aphezulu, ukuthuthukisa ukukhuthazela kwemisipha, nokulungisa umzimba wakho ongaphezulu ukuthi wenze ukunyakaza okufana ne-pushups. Futhi zingaba ukuzivocavoca okusebenzayo okuqinisayo kwezemidlalo njengokuphrinta, iHockey nebhola.

Funda kabanzi ukuze ufunde kabanzi ngemishini yebhentshi nokuthi ungakuthola kanjani ngokugcwele kulo msebenzi.

Ukuhlukahluka kokushicilelwa kwebhentshi kunamuphi umphumela emisipheni?

Ukuhlukahluka ngakunye kokushicilelwa kwebhentshi kusebenza ngamaqembu emisipha ahluke kancane. Ukuhluka kufaka:

• Umshini wamabhentshi wendabuko. Lokhu kuvivinya kwenziwa ngokulala phansi ebhentshini elisicaba futhi ucindezele i-barbell phezulu nangaphansi ekuphakameni kwesifuba. Isebenza imisipha ye-pectoral, amahlombe nezingalo.
• Thambekisela umshini wokucindezela ibhentshi. Kulokhu kuhlukahluka, ingaphambili lebhentshi li-angled phakathi kwama-45 nama-60 degrees ngakho-ke uncika emuva kancane. Ikhomba imisipha yesifuba esingenhla namahlombe.
• Yehla umshini wokucindezela ibhentshi. Kulokhu kwehlukahlukana, ingaphambili lebhentshi libheke phezulu phezulu, ngakho-ke lapho ulala phansi izinyawo zakho zisendaweni ephakeme kunekhanda lakho. Isebenza imisipha yesifuba engezansi namahlombe.
• Cindezela ibhande ebhentshini cindezela. Phakathi nalokhu kwehluka, izandla zakho zinciphile ndawonye ku-barbell. Isebenza ama-triceps nezingalo zangaphambili.

Akudingekile ukwenza konke lokhu kwehlukahluka ekuvivinyweni okufanayo. Ukusebenzisa ngokweqile iqembu lemisipha kungaholela ekulimaleni. Lokho kuyiqiniso ikakhulukazi uma usebenza ngezisindo ezisindayo.

Uma uthanda ukuhlukahluka, ungakhetha ukuhluka okubili ngokuvivinya ngakunye. Zama ukuzinika usuku lokuphumula uvumele imisipha ukuba ilulame ngaphambi kokushintsha phakathi kokunye ukuhluka.

Wenza kanjani umshini wokucindezela ibhentshi

Umshini wendabuko, ophansi webhentshi

Izinsiza kusebenza ziyadingeka: i-barbell (izinsimbi ezingeziwe), ibhentshi eliyisicaba

1. Lala ngomhlane ebhentshini eliyisicaba. Bamba i-barbell ngezandla ebanzi kancane kune-shoulder-width.
2. Cindezela izinyawo zakho ziqine emhlabathini bese ugcina izinkalo zakho ebhentshini kulo lonke lolu hambo.
3. Phakamisa kancane ibha ushiye i-rack, uma usebenzisa, bese wehlisa umugqa esifubeni, uvumele izindololwane zigobele eceleni.
4. Yeka ukwehlisa lapho izindololwane zingaphansi nje kwebhentshi. Cindezela izinyawo phansi njengoba ucindezela ibha emuva ukuze ubuyele endaweni yokuqala.
5. Yenza ama-5-10 reps, kuya ngesisindo esisetshenzisiwe. Yenza amasethi angafika kwamathathu.

Cindezela ibhande ebhentshini cindezela

Izinsiza kusebenza ziyadingeka: i-barbell (izinsimbi ezingeziwe), ibhentshi eliyisicaba

Sebenzisa izinyathelo ezingenhla ukuthola umshini wendabuko webhentshi, kepha bamba i-barbell ngezandla ngobubanzi behlombe kulo lonke ukunyakaza.

Thambekisela umshini wokucindezela ibhentshi

Izinsiza kusebenza ziyadingeka: Ama-dumbbells ama-2 noma i-barbell, ibhentshi elinciphisiwe li-angled phakathi kwama-45 nama-60 degrees

1. Beka izinyawo phansi phansi njengoba uncika emuva kancane ukuze umqolo wakho uhlale ebhentshini ngomgogodla ongathathi hlangothi.
2. Qala ngokubamba ama-dumbbells noma i-barbell ekuphakameni kwesifuba. Izintende kufanele zibheke phambili, ngesithupha esigoqwe isibambo.
3. Cindezela isisindo phezulu phezulu kwamehlo akho noma ngaphezulu, izindololwane zelulwe ngokugcwele.
4. Hlanganisa futhi wehlise kancane ama-dumbbells noma i-barbell kancane futhi ulawule aze athinte noma afinyelele ngenhla kwesifuba, izindololwane nezihlakala zihlala eceleni.
5. Phinda umshini wokunyathelisa bese wenza cishe ama-5 reps, noma ngaphezulu uma uthuthukile. Yenza inani le-reps onethezekile kunani lesisindo osisebenzisayo, futhi. Yenza amasethi angafika kwangu-3.

Nciphisa ukucindezela kwesifuba

Izinsiza kusebenza ziyadingeka: Ibhentshi libheke phansi ngama -30 degrees.

1. Kancane lala phansi ebhentshini lokwehla ukuze imilenze yakho iphakeme kunekhanda lakho, ugcine umqolo wakho utshalwe ngokuqinile ngemuva kwebhentshi. Beka izinyawo zakho kuma-stirrup ahlinzekiwe.
2. Yiba ne-spotter ekusizeni ukuthi uphakamise ibha ku-rack noma i-grip dumbbells, uma usebenzisa. Kufanele ubambe isisindo ekuphakameni kwesifuba, izingalo zibanzi kancane kunokuphakama kwamahlombe.
3. Cindezela isisindo kuze kube yilapho izingalo zakho ziqonde futhi zikhiyelwe phezulu.
4. Yehlisa kancane isisindo emuva phansi ekuphakameni kwesifuba, izindololwane ziye ezinhlangothini.
5. Phinda umshini wokunyathelisa bese wenza cishe ama-5 reps, noma ngaphezulu uma uthuthukile. Yenza inani le-reps onethezekile kunani lesisindo osisebenzisayo, futhi. Yenza amasethi angafika kwangu-3.

Ukufaka imishini yokucindezela ebhentshini enkambisweni yakho

Uma ufuna ukwengeza imishini ebhentshini ohlelweni lwakho lokuphakamisa izinsimbi, zama ukwenza imishini yebhentshi kabili noma kathathu ngesonto. Zinike okungenani usuku phakathi kokwenza imishini yebhentshi ukuze imisipha yakho ilulame.

Inani labaphindayo owenzayo ngeseshini ngayinye lincike kumigomo yakho yokufaneleka. Uma usebenzisa isisindo esinzima kakhulu, ukwenza ama-reps ama-3 kuye ku-5 ngasikhathi kunganele ukusebenza ngempumelelo. Ungenza amasethi angafika kwangu-3, ​​uphumule imizuzu embalwa phakathi kwamasethi.

Uma ubheka ukwakha ukuqina kwenhliziyo, ungenza inani eliphakeme labaphindayo - cishe u-5 kuye ku-10 - ngesisindo esiphansi.

Okunye ukuzivocavoca ongafuna ukukwenza osukwini lwesifuba nangemuva kufaka phakathi imigqa yokugoba, ama-chinup, nama-pushups edayimane.

Ukuzivocavoca umzimba ogcwele, chitha olunye usuku ugxile emilenzeni nasemahlombe ngokwenza ama-squats, lunges, kanye nemishini yokucindezela ephezulu. Kufanele futhi ufake ukuzivocavoca kwenhliziyo njengokugijima, ukubhukuda, noma ukuhamba ngebhayisikili esimisweni sakho samasonto onke.

Ukulandela lolu hlobo lwenqubo ehlukahlukene kubalulekile ukuqinisekisa ukuthi usebenza umzimba wakho wonke. Lolu hlobo lwenqubo yamasonto onke lukuvumela ukuthi uthathe izinsuku zokuphumula ukuvumela imisipha ehlukene ukuthi ilulame.

Izindlela zomzimba ezigcwele nazo zingasebenza kangcono kunokuqeqeshwa kwendawo, noma ngaso sonke isikhathi senze ukuzivocavoca okufanayo ukuzama ukwakha lowo msipha. Khumbula, umzimba wakho uzivumelanisa ngokushesha nokuzivocavoca umzimba, ngakho-ke kubalulekile ukukhuphula ukusebenza kwakho ukuze ugcine umzimba wakho uphonswe inselelo.

Ukudla okudlela endlini

Imishini yamabhentshi ingaba umsebenzi ophumelelayo wokwakha imisipha yesifuba, ingalo nehlombe. Uma umusha emshinini wokucindezela ibhentshi, sebenza ne-spotter. Bangabuka ifomu lakho futhi baqiniseke ukuthi uphakamisa isisindo esifanele sezinga lakho lokuqina.

Uma ungenaso isiqiniseko sokuthi ungayifaka kanjani imishini yokunyathelisa ebhentshini enkambisweni yokuzivocavoca esebenzayo, sebenza nomqeqeshi oqeqeshiwe womuntu siqu. Bangakha inqubo ngokuya ngezinjongo zakho.