Yiziphi iziqondiso kwi cindezela elele

Bench cindezela efana cishe konke, ngaphandle kokukhetha. Kungakhathaliseki usaqala noma umsubathi ayoliswe, ebhentshini cindezela Kuzoba umsebenzi ezinkulu, ngaphandle okuyinto ngeke sifinyelele yalokho okuhle. Akunakwenzeka ukuthi une omunye kungaba nesithakazelo izinkomba deadlift noma ezimfushane, kodwa kuyinsakavukela siqu emaphephandabeni ebhentshini nakanjani bahlukunyezwe ingxoxo yakho. He is uhlobo sokushaya ikhadi umsubathi ngamunye. Ngaphezu kwalokho, inkomba ezinhle ebhentshini cindezela, inhlonipho kanye ukunakekela umuntu wakho.

Bench Amazinga Cindezela Powerlifting khona. Akunjalo kudala, iminyaka engaba yishumi edlule, ezingeni futhi amanani ezemidlalo babelwa ngenani ingqikithi kusondela yimpumelelo kakhulu umzimba ezintathu: ebhentshini cindezela ibha amanga, deadlifts futhi squats. Kwakungekhona njengebalulekile njengoba eceleni ezinyakaziswayo, wahlala noma welulela, lokho akulona iqiniso mayelana samanje, lapho eziningi nemifelandawonye ezemidlalo lemasu is akuthobeli. Betfula iziqondiso kwi cindezela ebhentshini.

Regulatory ebhentshini cindezela ngokuqondile ezilinganiselwe athembele isisindo sakho, ubulili nesigaba. Ngoba kokubili amadoda nezigaba abesifazane zihlukaniswe abafana namantombazane (iminyaka engu-18), Juniors (iminyaka engu-18 kuya ku-23), evulekile (24 kuya ku-39) kanye abadala (40+ subgroups, 50+, ezingaphezu kwezingu-60, 70+). Kodwa isisindo ehlukene kakhulu, kungakhathaliseki ukuthi izindinganiso khulula for ebhentshini cindezela noma ukuzabalazela isihloko. Ngokwesibonelo, amadoda esigabeni isisindo 83 kg ngokuba ukuqaliswa wenkosi kwezemidlalo we ikhandidethi kubalulekile ngawakhamela out 177 kg, engesiyo kwabesifazane, ngubani esigabeni 84 kg uzodinga 115 kg. ukunakwa Omkhulu ikhokhelwa abasubathi, lifters ubuchwepheshe.

Uma sawo esiningi ukumpompa imisipha esifubeni ebhentshini ezivezwa ukunyakaza elingalodwa, lapho Powerlifting lift igxila amaqembu ahlukene ngokuphelele kwemisipha. Ukuze uthole imiphumela emihle, kudingeka sigobe ngangokunokwenzeka futhi benze ongazihlwitha umsebenzi ukunyakaza, sisebenzisa hhayi kuphela esifubeni triceps, deltoid futhi, yebo, imisipha emuva. Wena inhlobo aqhele, okwenza intuthuko. Esinye isimo kubalulekile - yokuphefumula, ubuningi kanye ukunemba imiphumela okuyinto kuncike amazinga.

Ngaphambi kokwenza indinganiso ebhentshini cindezela kuyadingeka ukuthi ukubamba umoya wakhe, ngoba phambi usalindeni osindayo njengoba izicubu emzimbeni, futhi iningi kwezitho zawo. Khona-ke wena sengidonsa umoya futhi ukubamba umoya wakho. Ngemva watsatsa isikhundla ezifanele ebhentshini ukwenza ukuncipha, lapho i-siphefumule ukuphuma kancane. Lezi zici kudingeka kucatshangelwe noma nini Amazing yakho, ngoba ngaphandle kwabo, ngisho ngaphansi kwethonya ukuqaliswa kwanoma yikuphi ukuqeqeshwa izidakamizwa bekungeke kube yimpumelelo. Akunakwenzeka ukuthi ukusebenza kwakho esikhathini esifushane bakhuphuke okungenani ambalwa amakhilogramu. Kungakhathaliseki ukuthi ukwenza umdlalo noma cha, cindezela Ngaphezu akekho olimalayo! Kunalokho, lokho kukwenza ube namandla futhi sihle. Lokhu okubizwa ngokuthi "phansi zonke izisekelo" ekwakheni imisipha athuthukile, futhi impumelelo yanoma yimuphi izihloko ezemidlalo. Ngakho thatha okuthunyelwe, ubone ukuthi kuyinsakavukela ukuphi Bench Press, umsebenzi empilweni.