Incline vs. Flat Bench: Yini Engcono Esifubeni Sakho?

-Delile

• Hlanganisa imishini yokunyathelisa ibhentshi
• Hlanganisa ukucindezela kwesifuba, igxathu negxathu
• Imishini yokucindezela yebhentshi
• Flat ebhentshini esifubeni cindezela, igxathu negxathu
• Ukuqapha ukuphepha

Thambekisa vs.

Noma ngabe uyabhukuda, uphusha inqola yokuthenga ukudla, noma uphonsa ibhola, ukuba nemisipha eqinile yesifuba kubalulekile emisebenzini yansuku zonke.

Kubaluleke kakhulu ukuqeqesha imisipha yakho yesifuba njengoba ubungeke wenze elinye iqembu lemisipha. Ukuzivocavoca okuvame kakhulu futhi okusebenzayo kokusebenza kwemisipha yesifuba sakho ngumshini wesifuba. Kepha yimuphi umshini wokucindezela isifuba osebenza kakhulu: ukuthambekela noma umshini wokucindezela isifuba sebhentshi?

Ayikho impendulo elungile noma engalungile. Kuyindaba oyithandayo, ukuthi iyini imigomo yakho siqu, nokuthi uzama ukufeza ini. Ukukhulisa imiphumela yakho, zenze zombili izinhlobo zemishini yokunyathelisa isifuba, ngoba zombili zisebenza cishe yonke imisipha efanayo kodwa zishaya imisipha ngezindlela ezihluke kancane.

Ake sibheke ngakunye kwalokhu okukhethwa kukho.

Ithebula elingezansi likhombisa ukuthi yomibili imishini yokuthambekela kwebhentshi kanye nemishini yokucindezela yebhentshi eyisicaba isebenza ngemisipha yesifuba.

Hlanganisa imishini yokunyathelisa ibhentshi

Imisipha emikhulu ye-pectoralis iqukethe i-clavicular nekhanda le-sternocostal (i-pec ephezulu nephansi).

Inhloso yomshini wokuthambekela ukugxila kakhulu emsebenzini kuma-pecs aphezulu. Inzuzo enkulu ekwenzeni imishini yokuthambekela ukukhulisa ingxenye ephezulu yemisipha ye-pectoral.

Lapho ibhentshi lisethwe ethambekeni (ama-degree angama-15 kuye kwangama-30), wenza amahlombe akho asebenze kakhulu ngoba angafaniswa nomshini wehlombe. Futhi, ngenxa ye-engeli yebhentshi, lokhu kuvivinya umzimba kubeka ingcindezi encane kunqolobane yakho ye-rotator, okuyindawo ejwayelekile yokulimala lapho usebenzisa ibhentshi eliyisicaba.

Kodwa-ke, kukhona abanye ubunzima bokwenza umshini wokucindezela esifubeni. Ngoba umshini wokucindezela esifubeni ubeka ukucindezela okwengeziwe ku-pec yakho engenhla, ithuthukisa leli qembu lemisipha ngokwengeziwe, ngenkathi ibhentshi eliyicaba livame ukwakha ubukhulu phezu kwayo yonke i-pec.

Usebenzisa futhi ama-deltoid akho (amahlombe) kule engela, ngakho-ke awufuni ukusebenza kuma-deltoid akho ngosuku olulandelayo. Awusoze wafuna ukudlula imisipha yakho, okungenzeka uma uqeqesha iqembu elifanayo lemisipha izinsuku ezimbili zilandelana. Ukusebenzisa ngokweqile noma yimuphi umsipha kungaholela ekulimaleni.

Hlanganisa ukucindezela kwesifuba, igxathu negxathu

1. Lala emuva ebhentshini elithambekele. Qiniseka ukuthi ibhentshi lihlehliselwa phakathi kwama-degree angama-15 kuya kwangama-30 ngokuthambekela. Noma yini ephakeme ukwedlula ama-degree angama-30 isebenza ikakhulukazi ama-deltoids angaphambili (amahlombe). Ukubambelela kwakho kufanele kube lapho izindololwane zakho zenza khona i-angle engama-90 degree.
2. Usebenzisa ukubamba kobubanzi behlombe, bopha iminwe yakho uzungeze ibha izintende zibheke kude nawe. Phakamisa ibha usuke kuraki bese uyibamba iqonde phezu kwakho izingalo zakho zikhiyiwe.
3. Njengoba uphefumulela ngaphakathi, yehla kancane kuze kube yilapho ibha iyisentimitha kude nesifuba sakho. Ufuna ukuthi ibha ihambisane nesifuba sakho esingenhla sonke isikhathi. Izingalo zakho kufanele zibe ku-angle engu-45 degree bese zingena ezinhlangothini zakho.
4. Bamba lesi sikhundla ngesibalo esisodwa ezansi kwalesi sinyathelo futhi, ngokuphefumula okukodwa okukodwa, buyisela ibha emuva endaweni yakho yokuqala. Khiya izingalo zakho, bamba, bese wehla kancane.
5. Phindaphinda okungu-12 bese ubeka ibha emuva ku-rack.
6. Gcwalisa inani lamaqoqo amahlanu, engeza isisindo ngemuva kwesethi ngayinye.

Imishini yokucindezela yebhentshi

Njengoba kushiwo, i-pectoralis enkulu iqukethe i-pec engenhla nengezansi. Lapho kubhentshi eliyisicaba, womabili amakhanda acindezelekile ngokulinganayo, okwenza lo msebenzi usebenze kangcono kakhulu ekukhuleni kwe-pec jikelele.

Umshini wokucindezela ibhentshi oyisicaba ukunyakaza koketshezi okungokwemvelo kakhulu, uma kuqhathaniswa nemisebenzi yakho yansuku zonke. Kodwa-ke, njengomshini wokucindezela esifubeni, kunezibi ezithile.

UDorian Yates, ingcweti yokwakha umzimba, uthe: “Angifaki ngisho nokubeka ibhentshi elisezingeni eliphansi enkambisweni yami ye-pec ngoba ngicabanga ukuthi kugcizelela ama-deltoid angaphambili kakhulu ukuba kube ukuzivocavoca okusebenzayo kokwakha isifuba. Futhi, i-engeli yomshini wokucindezela ibhentshi oyisicaba ibeka imisipha ye-pec endaweni engcupheni. Ukulimala okuningi kwamahlombe nokulimala ngokweqile kungasuswa ebhentshini elisicaba. Izindwangu eziningi ezidabukile ekwakheni umzimba ziye zaba umphumela wemishini esindayo yokunyathelisa ibhentshi. ”

Njengomqeqeshi womuntu siqu, ngibona ukulimala ehlombe phakathi kwamadoda njengokulimala okuvame kakhulu. Amaphutha ajwayelekile yile:

• ukungabi namuntu ozibona kahle
• ngingenalo usizo lokuphinda ngiqale ibha
• ukubamba okungalingani
• ukuba nohlangothi oluphezulu kakhulu ukuphakamisa isisindo esiningi, okusho ukuthi kungenzeka ukuthi babethambekele

Njenganoma yiluphi uhlobo lomshini, udinga ukufudumeza isifuba namahlombe akho kahle ngokusebenzisa amabhendi wokumelana nangokuzelula. Ngebhentshi eliyisicaba, udinga ukuqinisekisa ukuthi unokuhamba okugcwele kwehlombe nokuzinza okuyisisekelo ukunciphisa amandla wokulimala.

Uma uthola ukungaphatheki kahle nhlobo ngesikhathi sokuzivocavoca kwebhentshi eliyisicaba, kufanele ucabangele ngempela ukuzivocavoca kwebhentshi elithambekele noma usebenzise ama-dumbbells esikhundleni salokho.

Ekugcineni, kuyindaba yokuthandayo nokuthi yiziphi izinhloso zakho. Umshini wokucindezela ibhentshi oyisicaba wenza umsebenzi ongcono wokuthuthukisa ama-pecs akho.

Abaqeqeshi abaningi bayavuma ukuthi umshini wokuthambekisa uphephe kakhudlwana kuma-pecs, emahlombe nakuma-rotator cuffs. Ngokuzivocavoca okuningi ukuqinisa isifuba sakho, umshini wokucindezela isifuba onamabhentshi uzosebenza kahle.

Nazi izikhombisi-ndlela zokuqinisekisa ukuthi wenza umsebenzi ngamunye ngokufanele.

Flat ebhentshini esifubeni cindezela, igxathu negxathu

1. Lala phansi ebhentshini elisicaba ukuze intamo nekhanda lakho kuxhaswe. Amadolo akho kufanele abe engeli engu-90 degrees izinyawo zakho zibe phansi phansi. Uma umhlane wakho uphuma ebhentshini, ungacabanga ukubeka izinyawo zakho ebhentshini esikhundleni sephansi. Zibeke ngaphansi kwebha ukuze ibha ihambisane nesifuba sakho. Beka izandla zakho zibanzi kancane ukwedlula amahlombe akho, izindololwane zakho zigobeke nge-90-degree angle. Bamba ibha, izintende zibheke kude nawe, iminwe yakho isongwe ngayo.
2. Exhale, khama umnyombo wakho, bese uphonsa i-barbell off the rack bese ukhuphukela ophahleni usebenzisa imisipha yakho ye-pectoral. Yelula izingalo zakho endaweni lapho unenkontileka khona, bese ukhama isifuba sakho.
3. Faka futhi ulethe i-barbell kancane esifubeni sakho, futhi cishe nge-intshi kude. Kufanele kukuthathe kabili ubude ukuletha i-barbell phansi njengoba yenza ukuyicindezela.
4. Qhuma ubuyele endaweni yakho yokuqala usebenzisa imisipha yakho ye-pectoral. Yenza okuphindaphindwayo okungu-12 bese ufaka isisindo esengeziwe sesethi yakho elandelayo.
5. Yenza amasethi amahlanu.

Ukuqapha ukuphepha

Uma usebenzisa ama-dumbbells, kubalulekile ukuthi ungawaphonsi phansi ohlangothini lwakho lapho usuqedile ukuwasebenzisa. Lokhu kuyingozi kwikhafu yakho ye-rotator nakubantu abaseduze kwakho.

Uma ungenayo i-spotter yokususa izinsimbi kude, phumula ama-dumbbells esifubeni sakho bese wenza i-crunch ukuze uziphakamisele endaweni ehleli phansi. Bese wehlisa ama-dumbbells emathangeni akho bese wehlela phansi.

Uma umusha kulo msebenzi, sicela usebenzise i-spotter. Uma kungekho spotter etholakalayo, ke qaphela ngesisindo osisebenzisayo.

Lokhu kuzilolonga kudalwe nguKat Miller, CPT. Uvezwe kwiDaily Post, ungumbhali wokuzimela ngokuzimela, futhi ungumnikazi weFitness noKat. Njengamanje uqeqesha eManhattan elite Upper East Side Brownings Fitness Studio, ungumqeqeshi womuntu siqu eNew York Health and Racquet Club maphakathi nedolobha iManhattan, futhi ufundisa ikamu lamabhuzu.