Isifuba esihle esidonsekile siyinto ebalulekile emfanekisweni wanoma yimuphi umsubathi, kungaba owesilisa noma owesifazane. Kunezindlela eziningi ezisebenzayo zokukhomba leli qembu lemisipha elihlosiwe. Umshini wokucindezela ibhentshi iDumbbell olele ebhentshini ungenye yezindlela ezinjalo ezitholakalayo. Esihlokweni, sizokutshela ngokuningiliziwe ukuthi ungayenza kanjani i-dumbbell cindezela, cabanga ngokuhlukahluka kokuvivinya umzimba (cindezela ibhentshi cindezela ebhentshini elingqimba nelithambekisayo nge-engeli engu-30-45 C), bese uphakamisa izinhlelo zokuqondisa nezakhiwo ze-crossfit usebenzisa lo msebenzi.
Izinzuzo zokuzivocavoca umzimba
Umshini wokushicilela webhentshi iDumbbell ungenye yezivivinyo eziyisisekelo eCrossFit. Ake sihlolisise ukuthi imiphi imisipha esebenza lapho ibhentshi licindezela ama-dumbbells nokuthi ziyini izinzuzo zalo. I-plus enkulu yokuvivinya umzimba ukuthi ngenxa yayo ungalayisha ngempumelelo imisipha emikhulu ye-pectoral. Ama-triceps nenqwaba yangaphambili yama-delta nawo abamba iqhaza emsebenzini. Ama-biceps, kanye ne-latissimus dorsi, asebenza njengama-stabilizers ngesikhathi sokuzivocavoca.
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Ngesikhathi sokunyakaza, umgijimi wenza ukunyakaza kwemishini yezemidlalo phezulu. Inzuzo yokushicilelwa kwebhentshi kumgijimi ukuthi lokhu kuvivinya kumvumela ukuthi asebenze kahle indawo yesifuba somzimba, kanye nokukhulisa amandla kokunye ukuvivinya umzimba. Lokhu kuvivinya umzimba kuphelele kubaqalayo futhi kuzoba yisisekelo esihle sokupompa isifuba sakho. Ukusebenza ngaphansi kweso lomqeqeshi, umgijimi oqalayo angathatha ngokushesha izinyathelo zokuqala ezibheke esimweni esihle. Lokhu kuvivinya kusebenza kahle kakhulu ukuqala usuku lwakho lokuqeqeshwa.
Ochwepheshe badinga ukwenza umshini wokucindezela ibhentshi we-dumbbell ukukhulisa amandla ngokuvivinya umzimba okujwayelekile. Futhi, abadlali abanolwazi badinga ukushintsha njalo uhlelo lwabo lokuqeqesha. Lo msebenzi uzosiza ukwehlukanisa inqubo yokupompa imisipha yakho ye-pectoral. Ungazivocavoca ejimini usebenzisa indlela ye-superset. Hlanganisa ukuzivocavoca kwebhentshi ngokukhiqizwa kabusha kwe-dumbbell kanye ne-wide-arm push-ups. Yenza amasethi amaningi wokuzivocavoca okuhlukile ngaphandle kokuphumula.
Umshini we-Dumbbell olele ebhentshini enezingqimba nawo ulungele abesifazane. Amantombazane kufanele azisebenzele ngesisindo esinethezekile. Ngaphambi kokusebenza ngensimbi, ungakha amandla ayisisekelo ngama-push-up avamile.
Inqubo yokucindezela yebhentshi le-Dumbbell
Iningi labasubathi abasafufusa abeza ejimini okokuqala benza inani elikhulu lamaphutha. Uma kwenzeka ukuthi usaqala ngokuphelele emhlabeni wokuphakamisa izinsimbi, qiniseka ukusebenzisa izinsizakalo zomeluleki onolwazi, ngoba inqubo yokwenza umshini wokucindezela ibhentshi we-dumbbell ayilula njengoba ibonakala ngaphandle. Umqeqeshi uzokusiza wakhe uhlelo lokuqeqesha, futhi futhi akweluleke ngezinkinga zokudla okunempilo. Kakade ekuzivocavoca umzimba kokuqala, ungafunda ngobunzima bezobuchwepheshe bokucindezelwa kwebhentshi kanye nemithetho yokwenza ukuzivocavoca umzimba.
Kwabaqalayo, kunconywa ukuthi okokuqala ngqa uye ejimini ngababili nomngani. Ukucindezela ama-dumbbells alala phansi kudinga inqubo ekhethekile evela kumsubathi. Kepha uma ungenalo ithuba lokuzivocavoca nomlingani wakho, khona-ke khumbula i-algorithm ekhethekile yokwenza ukunyakaza.
Ngaphambi kokuqala ukuvivinya umzimba, kufanele ukhethe ama-dumbbells wesisindo esifanele. Sebenza kancane ekuqaleni. Isikhathi sokuqala lapho umgijimi edinga ukusebenzela ukuthuthukisa inqubo yakhe. Ngemuva kokuthi wenze zonke izakhi kahle, thatha imishini yezemidlalo esindayo.
Indlela yokwenza umshini wokucindezela ibhentshi we-dumbbell imi kanjena:
- Phakamisa ama-dumbbells phansi futhi ungene ezinqulwini zakho. Ngomnyakazo we-jerk, kufanele ulale ebhentshini uthathe isikhundla sokuqala.
- Zenze ukhululeke. Gobisa umhlane wakho emuva ongezansi. Inhloko namahlombe kufanele kucindezelwe ngokuqinile ebusweni. Bheka. Kubalulekile futhi ukuthi izinyawo zakho ziqine phansi ngonyawo olugcwele. Basakaze kancane ngaphezu kobubanzi bamahlombe akho.
- Vikela i-projectile ngokuqinile ezandleni zakho. Izindololwane kufanele ziqonde noma zigobe kancane.
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- Qala ukwehlisa ngokuvumelanayo ama-dumbbells njengoba uhogela, bese uwakhama lapho uphuma.
© Mircea.Netea - stock.adobe.com
- Njengoba unyakaza, lungisa ngokuqinile ukuma kwezihlakala zakho.
- Umshini we-Dumbbell olele ebhentshini enezingqimba kufanele wenziwe nge-amplitude efanayo njengoba kwenziwa umsebenzi ojwayelekile we-barbell.
- Ngemuva kokuqeda ukwenza lo msebenzi, ngobumnene beka ama-dumbbells phansi. Uma kwenzeka uzivocavoca ejimini kanye nomngani, angathatha imishini yezemidlalo kuwe.
Izinhlobo zokuzivocavoca umzimba
Ukuze usebenze kangcono izingxenye ezahlukahlukene zemisipha ye-pectoral, abakhi bomzimba abanolwazi basebenzisa okwehlukile kokuvivinya okufanayo. Ungenza umshini wokucindezela ibhentshi we-dumbbell ezindaweni ezahlukahlukene nangezindlela ezihlukile:
Hlanganisa i-Dumbbell Press
Lokhu kuvivinya kuhle ukumpompa isifuba sakho esingenhla. Ngaphambi kokusondela, kufanele ukhethe ibhentshi elingatshekiswa. Ukwahluka okuvame kakhulu kusethi umshini wokucindezela ibhentshi we-dumbbell wama-30-degree (45-degree).
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Lolu hlobo lokuzivocavoca lufaneleke kakhulu kubasubathi asebevele benolwazi lokuqeqeshwa. I-deltas yomsubathi nama-triceps nawo athola umthwalo owengeziwe. Umshini wokuthambekela we-dumbbell kufanele wenziwe ngokuya ngemigomo efanayo yobuchwepheshe njengokuvivinya umzimba njalo.
Umshini wokucindezela ibhentshi likaDumbbell olele ebhentshini elinciphisiwe nawo uyanconywa kulabo bagijimi abadinga ukuqeqeshwa esifubeni esingaphezulu. Uma kwenzeka ukuthi ngesikhathi sokuzivocavoca uzwa ubuhlungu emahlombe akho, udinga ukuvula ama-dumbbells kancane. Lokhu kuzokwehlisa umthwalo emahlombe akho.
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I-Dumbbell Cindezela Ebhentshini Nge-Bias Negative
I-incline incline dumbbell bench press ilungele abasubathi abafuna ukumpompa isifuba sabo esingezansi futhi baphinde bavimbe iqembu le-muscle elihlosiwe. Ngesikhathi sokuzivocavoca, umgijimi usebenzisa i-triceps ne-delts. Ukuze uqedele isethi, udinga ukukhetha ibhentshi elifanele. I-engeli yethambeka elibi kufanele ibe phakathi kuka-30 no-45 degrees.
Kunama-nuances amaningi we-dumbbell bench press ebhentshini elinokuchema okungekuhle:
- Ilungele kuphela abasubathi asebekade bevakashela ijimu isikhathi eside.
- Isizunguzi sivame ukwenzeka kubasubathi. Ungahlali ubheke phansi isikhathi eside. Gada isimo sakho.
- Kubaluleke kakhulu ukuphefumula ngendlela efanele, ukwenze ngokushelelayo nangokulinganayo.
- Ukuzivocavoca kungenziwa ebhentshini elikhethekile labezindaba.
- Enye indlela yokwenza ama-dumbbells kungaba yi-barbell noma amaketanga.
- Ngemuva kokuphela kwesethi, vuka ngokucophelela. Ungadinga inetha lokuphepha.
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Okunye ukucindezela kwebhentshi le-dumbbell
Ukuzivocavoca kungenziwa ngenkathi usebhentshini nganoma yikuphi ukuthambekela. Ngale ndlela, ungasebenza kangcono isandla ngasinye ngokulandelana. Kuzobhekelwa kakhulu umsebenzi wesifunda se-thoracic sobunxele nesokudla. Ingqikithi yokuzivocavoca ukuphakamisa izandla zakho hhayi ngasikhathi sinye, kodwa ngokulandelana.
Amaphutha ajwayelekile abadlali abawenzayo
Umshini webhentshi we-dumbbell ungukuzivocavoca okuyisisekelo kwabo bobabili abasubathi nabaqeqeshiwe. Abasubathi abaningi asebenesikhathi eside bezivocavoca umzimba bayaqhubeka nokwenza amaphutha amaningi ngesikhathi sokusetha okunzima. Inqubo engafanele ye-dumbbell ayikwazi ukuthinta kabi ukukhula kwemisipha kuphela, kepha futhi ibangele nokulimala.
Ukwenza inqubo yakho yokuqeqesha isebenze kahle futhi iphephe ngangokunokwenzeka futhi uvikele amaphutha, sebenzisa imithetho elandelayo:
Le mithetho izosiza noma imuphi umakhi womzimba ukuthola imiphumela ngesikhathi esifushane, kanye nokuzivikela ekulimaleni.
Njengoba wazi, umshini wokucindezela ibhentshi we-dumbbell ungenziwa ngezindlela eziningi. Ukuze ukwandise ukusebenza kahle kokuzivocavoca, vivinya umzimba ebhentshini elingabanzi kakhulu, kodwa hhayi elincane kakhulu (isibilini sakho kufanele sibe sesimeni esifanele). Kufanele welule isifuba sakho kahle esigabeni esiphansi sokuhamba.
Uma kwenzeka ubhangqwe nomngani, mcele ukuthi anikeze izinsimbi zomlomo esifubeni sakho ngokushesha. Yenza isipele lapho usebenza ngezisindo ezinkulu. Ngokuya ejimini nomuntu omaziyo, ungakhuphula imiphumela yakho. Umngani wakho uzokukhuthaza, futhi uzozama ukukhombisa imiphumela engcono.
Kukhona amagobolondo angahlukaniswa. Uma uziqeqesha ngama-dumbbells anjalo, kuzodingeka uwahlole amandla. Zivikele Ekulimaleni Ungesabi ukuzama. Shintsha ama-engeli ebhentshini, ukuphakama kokuhamba kwemishini yezemidlalo. Kufanele uzizwe kahle ngeqembu lemisipha elihlosiwe. Cindezela ama-dumbbells ngosizo lwemizamo yendawo yesifuba, hhayi ama-biceps nawo wonke umzimba.
Izinhlelo zokuqeqesha
Abasubathi benza umshini wokucindezela ibhentshi we-dumbbell ngenkathi beqeqesha imisipha ye-pectoral. Ukusebenza kahle endaweni yesifuba, uhlelo lokucindezela ibhentshi lwe-dumbbell lufanelekile. Lokhu kusho ukuthi ekuvakasheni okukodwa ejimini, umgijimi kufanele ahlele amaqembu amabili emisipha.
Izinhlelo ezidume kakhulu:
| I-chest + triceps | |
| Indlela ejwayelekile kakhulu yokupompa iqembu lemisipha elihlosiwe. Ngesikhathi sokuzivocavoca kwesifuba, ama-triceps nawo abandakanyeka ngenkuthalo emsebenzini. Qala ngokulayisha iqembu elikhulu lezicubu. Uma kwenzeka uqala ukuzivocavoca okuhlose ukupompa izingalo zakho, ukucindezela kwe-dumbbell okungekho kuzokusebenzela kakhulu. | |
| Ukuzivocavoca umzimba | Isetha ama-x reps |
| Hlanganisa iBarbell Press | 4x12,10,8,6 |
| Ukucindezela kwebhentshi likaDumbbell | 3x12,10,8 |
| Idiphu emabhaleni angalingani | 3x12 |
| Imininingwane yesandla ku-crossover | 3x15 |
| Umshini wokucindezela ibhentshi waseFrance | 4x15,12,10,8 |
| Isandiso ebhulokini eliphezulu ngentambo | 3x12 |
| Isifuba + ama-biceps | |
| Ngesikhathi senqubo yokuziqeqesha, umgijimi angahlanganisa umthwalo eqenjini elikhulu lemisipha elicindezelayo nelincane nelidonsayo. | |
| Ukuzivocavoca umzimba | Isetha ama-x reps |
| Ukucindezela kwebhentshi | 4x12,10,8,6 |
| Hlanganisa i-Dumbbell Press | 3x12,10,8 |
| Cindezela ku-hummer esifubeni esingenhla | 3x12 |
| Ukubeka dumbbells amanga | 3x12 |
| Ukuphakamisa ibha yama-biceps ngenkathi umile | 4x15,12,10,8 |
| Ukushintsha ama-dumbbells ngenkathi uhleli ebhentshini elithambile | 3x10 |
| Isifuba + emuva | |
| Abaphikisi bemisipha bayabandakanyeka ekuzivocavoca umzimba. Lokhu kusho ukuthi isifuba sinesibopho sokunyakaza okuhlukahlukene kokucindezela, kanti emuva kunesibopho sokudonsa. Esifundweni esisodwa, ungasebenza kahle izingxenye ezimbili ezinkulu zomzimba ngasikhathi sinye. | |
| Ukuzivocavoca umzimba | Isetha ama-x reps |
| Ukucindezelwa kweBench ebhentshini elithambekele eSmith | 4x10 |
| Ukudonswa | 4x12 |
| Ukucindezela kwebhentshi likaDumbbell | 3x12,10,8 |
| IBarbell Row eya eBelt | 3x12,10,8 |
| Idiphu emabhaleni angalingani | 3x12 |
| Ukudonsa okubanzi kwebhulokhi engenhla kuye esifubeni | 3x10 |
| I-Dumbbell isethwe ebhentshini elithambekele | 3x12 |
| Ukudonsa okuvundlile kwebhulokhi kuya ebhande | 3x10 |
Lokhu kukunika isikhathi esengeziwe sokululama kwemisipha. Lolu hlelo lokushicilela lwe-dumbbell bench luzosiza bobabili abaqalayo kanye nabachwepheshe. Lapho wenza umshini wokucindezela i-dumbbell ulele ebhentshini elithambekele noma ebhentshini eliqondile, kufanele uqonde ukuthi inhloso enkulu yeseshini yakho iyini. Ungaqeqesha isisindo, amandla nokusizwa. Ukwandisa ivolumu yemisipha yomzimba, yenza umsebenzi ngezisindo ezinkulu. Phakamisa i-projectile phezulu izikhathi eziyi-8-10. Yenza lokhu ngokulayisha ngokugcwele imisipha yakho ye-pectoral. Uma uthatha ama-dumbbells wesisindo esiphezulu kuwe, uzosebenzela amandla. Kwanele ukuthi umgijimi enze umshini wokucindezela ibhentshi ngokuphindaphinda okumbalwa.
Ungasebenza futhi ukukhululeka kwesifuba. Lolu hlobo lokuzivocavoca lufaneleke kahle kubasubathi abafuna ukoma. Yenza ukucindezela phezulu kwe-dumbbell ngesisindo esinethezekile. Yenza cishe ama-reps ayishumi nanhlanu. Inani lezindlela licishe lifane kuzo zonke izinhlobo zokuqeqeshwa. Kuzokwanela wena ukwenza amasethi ama-4. Okunye phakathi kwabo akufanele kube yinde kakhulu, gcina imisipha yakho isesimweni esihle.
Ingabe ukuzivocavoca kungenziwa ekhaya?
Ungangena futhi kufanele ungene kwezemidlalo kunoma yiziphi izimo. Ukuze ucindezele okwezemidlalo, uzodinga ama-dumbbells, kanye nebhentshi elikhethekile. Ungayifaka esikhundleni sombhoxo ojwayelekile. Kepha kunenkinga yokuthi ibanga lokunyakaza komsubathi lizobe lingaphelele.
Kungcono ukuthenga ama-dumbbells amakhulu esitolo ongawaqaqa. Ngakho-ke, umgijimi uzokwazi ukwehluka umthwalo eqenjini lezicubu ezihlosiwe.
Uma ungakabi nalo ithuba lokuthenga imishini yezemidlalo, ungaqala ukuyishintsha ngezindlela ezisindayo ezithuthukisiwe. Kepha kungekudala uzodinga ukuthenga ubulungu bokuzivocavoca. Ukwakha isisindo semfanelo ngokufanele, umthwalo kufanele uqhubeke njalo. Uma ufuna nje ukuma kahle, futhi uthuthukise kancane ukukhululeka kwesifuba, khona-ke umshini wokucindezela ibhentshi we-dumbbell ekhaya uzokwanela.
Umehluko phakathi kwe-dumbbell ne-barbell presses
Umshini webhentshi we-dumbbell ungukuzivocavoca okuyisisekelo ekwakheni umzimba nasekuqiniseni amandla. Kuyinto okuyingxenye amandla triathlon. Ukukhulisa ukusebenza ngokuzivocavoca nge-barbell (njengamaqoqo e-barbell), ophakamisa umshini wokwenza i-dumbbell ucindezela phezulu. Kunokwehluka okuningana ekuphatheni le mishini yezemidlalo. Ungaqokomisa izinzuzo eziningi zokuqeqeshwa ngama-dumbbells:
- Ukuphepha. Akuphephile ukuzivocavoca nge-barbell ejimini engenalutho. I-projectile esindayo ingavele ichoboze umsubathi. Uma uzivocavoca ngaphandle kozakwethu noma umqeqeshi, futhi ungazethembi emakhono akho, bese usebenzisa ama-dumbbells. Bangancipha kalula ngaphandle kokulimala.
- Ububanzi bokuhamba. Lapho esebenza nge-barbell, umgijimi unqunyelwe umzila ocacile wokuhamba. Intamo ixhuma izandla zombili. Ngakho-ke, umgijimi akakwazi ukukhulisa ukuphakama kwesethi. Lapho usebenza nge-barbell, imisipha ye-pectoral ngeke ithole umthwalo ofanele. Ngokwenza izivivinyo ngama-dumbbells, uzokwandisa ukuhamba ngokuhlanganyela. Lokhu kunyakaza kubhekwa njengokujwayelekile kumzimba womakhi womzimba.
- Ithuba lokuthuthukisa ukuhlangana kokuhamba. Njengoba umgijimi ezodinga ukwenza izivivinyo ngemishini emibili yezemidlalo ngasikhathi sinye, uzokwazi ukuthuthukisa ngokushesha nangempumelelo ukuxhumana kwe-neuromuscular emzimbeni womuntu. Umgijimi uzothuthukisa isimo sokuxhumanisa ukunyakaza. Leli khono lizosiza futhi empilweni yansuku zonke.
- Ukuzimela. Amandla okusebenza ngezandla ezimbili ngokulandelana. Lesi sici somshini wokunyusa we-dumbbell ophezulu sibafanele kakhulu abasubathi ngemuva kokulimala. Ukucindezeleka okwengeziwe endaweni okuqondiswe kuyo kuzosiza ukulungisa ukungalingani ekwakhiweni kwezifunda ezahlukahlukene ze-thoracic. Ngesikhathi sokucindezela i-barbell, ingalo eqinile kuphela ezokwenza umsebenzi omkhulu. Usebenzisa ama-dumbbells, umakhi womzimba ugxilisa izinhlangothi zomzimba ezingakwesokudla nangakwesobunxele ngokulinganayo. Ngakho-ke, kungenzeka ukuthi ususe masinyane ukungalingani kuzinkomba zamandla, kanye nangokulingana kwesibalo somsubathi.
- Ukungafani. Ngosizo lwama-dumbbells, owakha umzimba angakwazi ukumpompa wonke amaqembu emisipha emzimbeni. Kuphephile ukusebenza nale nsiza yezemidlalo futhi futhi ukhululekile kakhulu. Inombolo enkulu yokunyakaza okuyisisekelo nokuzihlukanisa iyatholakala kumsubathi.
- Amandla wokusebenzisa i-projectile ezimeni ezahlukahlukene. Ama-dumbbells yimishini emincane yezemidlalo ethatha isikhala esincane. Kulula kakhulu ukugcina ekhaya. Ungahamba futhi naligobolondo phakathi nohambo olude ngemoto. Ngakho-ke, ungasigcina ngempumelelo isimo sakho somzimba.
Ngokungeziwe kokuhle, kunamaphansi amaningi wokwenza umshini wokucindezela ibhentshi ngama-dumbbells. Okubi kakhulu isisindo esincane samagobolondo. Ukuze uqeqeshe ngempumelelo, kufanele ube nenani elikhulu lama-dumbbells.Kepha inkinga ingaxazululwa ngokuthenga ubulungu bejimu. Ngisho nasesihlalweni esilula sokunyakazisa, ungathola imishini yezemidlalo evumelana nokuzivocavoca umzimba.
Ezinye izindlela zokupompa amabele
Kunokuzivocavoca okuningi okungenziwa ngesikhathi esisodwa kanye nomshini webhentshi wama-dumbbells:
- Ukujima. Indlela elula yokwenza iqembu lemisipha elihlosiwe ithathwa njengama-push-up ajwayelekile. Umgomo wokuzivocavoca ulula kakhulu. Ungenza ama-push-up ngisho nangesikhathi somsebenzi wesikole.
- I-Crossover. I-crossover crossover ivumela umsubathi ukuthi apompe ngaphakathi, phezulu noma phansi kwemisipha ye-pectoral (ngokuya ngesikhundla sezingalo nomzimba).
© Makatserchyk - stock.adobe.com
- Ukuphakamisa izandla ngama-dumbbells. Ukuzivocavoca kuzokwenza ukuthi owakha umzimba akwazi ukusebenza imisipha ayifunayo ngekhwalithi ephezulu nokunemba. Lesi ngesinye sezivivinyo zokuzihlukanisa eziphumelela kakhulu. Ukuzala kunconywa ekupheleni kosuku lokuqeqeshwa.
© Makatserchyk - stock.adobe.com
- Idiphu emabhaleni angalingani. Ngaphezu kwemisipha ye-pectoral, inani elikhulu lezingxenye zomzimba liyabandakanyeka emsebenzini. Ngosizo lwamabha ahambisanayo, ungalayisha ngempumelelo izingalo zakho, ibhande lehlombe, emuva. Ngaphezu kwalokho, uzothuthukisa isimo semisipha yokuzinza yesiqu kanye nezicubu zesisu zomshini wokushicilela.
© Makatserchyk - stock.adobe.com
Umshini wokushicilela webhentshi iDumbbell uzosiza umsubathi ukuthi andise amandla kwezinye izivivinyo. Le ngenye yezindlela ezithandwa kakhulu zokumpompa amabele. Shintsha i-angle yebhentshi ngesikhathi sokusetha ukuze usebenze ngempumelelo ezindaweni ezahlukahlukene zesifuba.
Ngaphezu kokwenza umshini ojwayelekile webhentshi wama-dumbbells, kufanele ukhulise umzimba ngokuphelele. Qeqesha wonke amaqembu emisipha ejimini. Ukudla kahle nakho kubalulekile. Kungukudla okulungile futhi okulinganiselayo okuzosiza umgijimi ukuthi athole isisindo somzimba, futhi alahlekelwe yilawo makhilogremu angeziwe.
