Bench induku ku-ebhentshini enalokho kuthambekela ikhanda phezulu

Umbuzo ugongolo engenhla uzotshala imisipha esifubeni banikwa abasubathi abaningi abakhetha ukuqeqeshwa isisindo njengendlela ukuthuthukisa zona imizimba yazo. Ukuze ugweme ukusalela ukuthuthukiswa kwemisipha for ukugcwaliseka zabo ezingaba amandla abasubathi aye ayisebenzisa kaningi ezihlukahlukene ukuqeqeshwa, njengoba press of a bar ebhentshini ummango.

isidingo nokuqalisa

Kungani kudingeka ukuba unake okukhethekile leli qembu imisipha? Kulula. Iqiniso lokuthi izivivinyo eziyisisekelo ezifana ebhentshini cindezela, squats, deadlifts, okuhloswe ngazo kwenaba amaqembu ezinkulu muscle, hhayi ngempumelelo ukusebenza esezandleni zakho engenhla. Ngemva kwalokho, it is emuva ukuthuthukiswa imisipha esifubeni, okuyinto luhambisana nomthwalo ukwehla Dynamics amandla izinkomba zokukhula futhi kwenza imisipha pectoral muhle kangako.
Akufanele sibakhohlwe ukuthi udinga ukudayela ukuqala esisindo isamba, bese kuphela ukugxila imisipha ethize.

Kwenaba kwemisipha ugongolo oyifunayo kunomthelela cindezela ekhanda ngenduku upwardly ebhentshini enalokho kuthambekela, esimweni igxile wathi umthwalo esifundeni. Elinye ilungiselelo - cindezela induku ikhanda phansi i ebhentshini enalokho kuthambekela - kunomthelela kwenaba phansi wathi imisipha iqembu. Abasubathi okuvame ukusetshenziswa ebhentshini cindezela ku-enalokho kuthambekela ebhentshini phezulu.

ukusebenza inqubo

Kuheleza udinga ukukhetha ngendlela iphuzu ezijulileyo ibhodi lemisindo at engele unelungelo bar, ngakho qinisekisa umthwalo elikhulu kunciphe amathuba ukulimala. Ngokuvamile abakhethiwe ukubamba kancane ebanzi kuka ububanzi ehlombe.

Yenza cindezela induku phezulu ku-ebhentshini enalokho kuthambekela Kunconywa nomlingani, kusukela kulo umsebenzi kunzima ukusebenzisa ukukopela.

Ukusebenzisa: ukususa igobolondo kusukela yokubeka uphakamisele ukuzwa umthwalo, ngidonsa umoya futhi kancane wehlise ibha emgceni locondzile esifubeni. Ebhekisela esifubeni engenhla, ukwenza kokuhlaba ikhefu elincane ngawakhamela igobolondo up, exhale. Uma induku udangele ngokugcwele, ukuphinda.
Lapho umzimba scapula kufanele sinciphise kuphinwe kwebhentshi. A iphutha elivamile is owayesekhokhoba ukuma, kuleso simo imisipha pectoral itholakala parallel phansi, futhi umthwalo kugudlukela phansi esifubeni, okungukuthi, njengoba umphumela esiku ebhentshini cindezela ebhentshini ngqo.

Umehluko wemisindo nemiqondo yamagama kanye namathiphu

Abagijimi abangochwepheshe yanconywa ukusetha engela ukuthambekela 30-45 degrees.

Bench induku at degrees 30 ebhentshini bayichezukisa - omunye samuntu evamile ukuzivocavoca, engela ezincane ukuthambekela ukucwasana umthwalo engxenyeni engezansi ebeleni. Nokho, kufanele kuphawulwe ukuthi engela ukuthambekela "kushintshwe" ngayinye ngayinye, kuye ngokuthi ukukhula imisipha kanye nezinhlaka zawo. Uma ufaka ebhentshini degrees ezingaphezu kuka-45, share sengonyama of umthwalo ngeke bayeke imisipha deltoid kanye nomgogodla, engesiyo isici esihle futhi ukhombe ayilungile ukusebenza umsebenzi.

Ungakhohlwa mayelana imilenze: yokwelula izinyawo kwisitezi, likunike ukusekelwa nesikhuthazo okuthembekile, ngaphezu ikhaba yayicindezele kwebhentshi. Ngempela, ngaphansi isisindo esindayo barbell umzimba ngeke shelela phansi, ikakhulukazi i-engela 45 degrees.

Kuheleza ngokuvamile abakhethiwe kancane ebanzi kuka ububanzi ehlombe: ewumngcingo kuhilela nezinye izicubu, ebanzi ukalwe kakade nomsubathi eziphambili - imishayo ukulayishwa yokuxhuma imisipha pectoral ne ehlombe.

enze imvamisa

Bench cindezela ku-ebhentshini ummango kwebha kufanele kwenziwe 4 amasethi, 8-10 rep ngamunye. Iphendukele lokhu, kuyinto efiselekayo hhayi ngaphezulu ngabodwa umzimba kabili ngesonto, bayanda ezifiselekayo, ngoba umzimba udinga ukuphumula ukululama ephelele. Lo mthetho awasebenzi kuphela leli qembu imisipha, kodwa konke jikelele.

Kususelwa uhlelo ihlanganiswe, umsebenzi wenziwa ngosuku imisipha umsebenzi pectoral, okungcono emva zakudala ebhentshini cindezela ebhentshini ngqo. Kuvele ilungiselelo okunye okungenziwa dumbbell ebhentshini kule esitshekile. Kuyinto efanelekayo kunjalo uma umdlali kwesokudla igobolondo umatasa noma sahlukene nalo. Nokho, kulesi simo futhi abadinga usizo umlingani noma umqeqeshi. Ngokungafani benching induku, inetha ukuphepha kwenziwa baphokophelele izindololwane, kanye ekupheleni ukusebenza kuyadingeka ukuze usize lo msubathi ukwehlisa dumbbells.

amaphutha Evamile

Okuvame kakhulu iphutha Wabasaqalayo - lena Ukuhamba kusuka ngosizo lochwepheshe. Alone ukudala iprogramme namaqiniso, ezisekelwe ezihlokweni ze kusuka ku-intanethi, kodwa ukubeka Wabasaqalayo ukuzivocavoca imishini uyakwazi Umqeqeshi kuphela. Iba induku cindezela sibheke phansi ku-ebhentshini ummango noma inhloko phezulu, udinga ukwenza umsebenzi ngendlela efanele, uma kungenjalo yi ayohluleka, kanye intshiseko.

Enye iphutha enkulu overtraining. Njengoba kushiwo ngenhla, umzimba kumele uphumule, ngoba wona kanye umsebenzi uqala inqubo kwemisipha ukukhula kuphela, kudlala enkulu indima amaholide.

Kubaluleke kakhulu namandla. Quality ukudla igcwalisa imisipha izakhi ezidingekayo Ngokuzayo wekukhula, intfutfuko kanye nokwakha kabusha kungakhathaliseki ukuthi iyiphi iqembu wazibonela imisipha uhlobo: esifubeni engenhla noma yimuphi omunye.

amaphutha ezivamile kulesi umsebenzi

Imisa ebhentshini kwebha ebhentshini ummango, ukwaba inombolo elandelayo nangamaphutha:

• Engalungile zesiteji izinyawo. Izinyawo kufanele kube ebanzi kuka ehlombe ububanzi ngaphandle, goba emadolweni futhi kanzima-tholakala phansi, ukuhlinzeka okunokwethenjelwa ukwesekwa umzimba.
• Beginners ngokuvamile nokujaha isisindo esikhulu, ngokungazi uzama ukubukisa ejimini, yayo amandla izici. Akufanele ahileleke lokhu, ngakho njengoba ngeke akukhohlwe umgomo ukuze wandise ivolumu othile umzimba kwemisipha. isisindo Omkhulu kuyofika kamuva, kodwa kuqala udinga ukwenza umsebenzi omkhulu.
• Bench induku ku-ebhentshini enalokho kuthambekela kudinga ngokuqinile ulinganiswe imishini, endaweni ephansi kubalulekile ukuba uthinte isitembu esifubeni engenhla. Kufika bathambekele ukulahla ibhomu ku engxenyeni engezansi noma obungeke nhlobo uwakhe esiswini, okuyinto kuyiphutha.
• Akufanele kube ukuba 'zikhande "le barbell kusukela esifubeni. Okokuqala, kulesi simo, kunzima, ikakhulukazi induku umsebenzi ebhentshini ngesikhathi 45 degrees bayichezukisa ebhentshini, okwesibili, kube ukulimala somzimba.

Amacebo eziwusizo

Asebenzise phezulu cindezela ibha ebhentshini ku-ebhentshini ummango, nawe kudingeka ukuqapha isimo nezihlanganiso zazo siqu nemisipha, okuyinto angaphansi ukucindezeleka mechanical futhi ngaphezu ejimini. Ukuze abasubathi abanezinkinga ngokuhlanganyela, okuyinto akuyona into engavamile, kutuswa ukusebenzisa cuff ekhethekile. Futhi ungakhohlwa mayelana izidakamizwa ethize kubuyiselwe futhi ukuvikela izicubu ngokuhlanganyela.

Akufanele singayinaki inetha ukuphepha ngesikhathi umsebenzi, ngisho noma udinga usizo ekususeni igobolondo kusukela yokubeka. impilo siqu kubaluleke kakhulu ukwedlula isifiso sokuvelela, ungakhohlwa ngakho.

Efingqa

Ekuphetheni, kufanele kuphawulwe ukuthi umsebenzi ngamunye kufanele kwenziwe ngendlela efanele, futhi lokhu kufanele kucatshangwe kahle futhi nenza iprogramme. kuhlelwe ngokucophelela isenzo - isihluthulelo ekukhuleni kahle emzimbeni wakhe futhi ekulondolozeni impilo ngobuqotho nokuvikeleka. Omunye akufanele overestimate amandla abo futhi amakhono, ukuze zikhanyise phambi kwabanye ejimini, ngoba ungaba anamandla kakhulu kunazo zonke, kukhona njalo umuntu namandla.

Ukuphela komuntu ukuba umsubathi bamangale - kuphela yena ngokwakhe, noma nini lapho ubuhlungu bakhe kanye ukukhathala endleleni eya empumelelweni. Futhi kunzima kakhulu ngaphandle ngokucophelela ezicatshangwe umsebenzi imisebenzi kanye ukuzithiba esiqinile.

Ngoba esikhundleni ehlezi eside kwi-inthanethi kusesho izinhlelo ngempumelelo esiyingqayizivele, ukuhlolwa wathola ukwaziswa ngokwalo nokuthola ulwazi ngokusebenzisa isilingo sabo siqu futhi ngephutha, kungcono ukuba baphendukele nomqeqeshi professional kanye ukusebenza ngaphansi kwesandla sakhe.