Ukucindezelwa kweBench close kuyinto enhle kakhulu yokuzivocavoca okuningi okuzokhulisa ivolumu namandla we-triceps. Ngikholwa ukuthi ngaphandle kwalokhu kuvivinya umzimba akunakwenzeka ukufeza izicubu ezingathi sína ngokweqile zemisipha yezingalo, ngoba kuyo umgijimi angasebenza ngezisindo ezinzima impela, okuyisici sokukhula esiyinhloko semisipha yethu, kunjalo, ngokuya ngenqubo efanele yokwenza ukunyakaza. Lokhu kuvivinya kunezinzuzo ezingenakuphikwa kubo bobabili abesilisa abafuna ukuthola ubukhulu bemisipha nabesifazane abafuna ukugcina imisipha yabo isesimweni esihle futhi bebukeka kahle nje.
Umehluko kusuka enguqulweni yakudala
Ngaphezu kwalokho, lo msebenzi uwusizo oluhle kakhulu kumshini wokushicilela webhentshi wakudala. Isabelo sebhubesi emshinini wokucindezela ebhentshini silele kuma-triceps, cishe isigamu sokunyakaza kwebha kungenxa yomsebenzi waso, ngakho-ke ngicabanga ukuthi kuyasiza ukulungisa lesi sici ngokuhlukile ukuze kwandiswe umphumela omkhulu emshinini wokucindezela ibhentshi. Khumbula ukuthi kuncike kuphi: ekwabiweni kahle komthwalo kuyo yonke inqubo yokuqeqesha, ukubuyiselwa kwemicu yemisipha elimele kanye nomzimba wonke, kanye nokusebenza kokuvivinya umzimba okusiza ekunyakazeni okuyinhloko.
Ngakho-ke kuwo wonke ama-powerlifters nama-bencher, kufanele kusetshenziswe umshini wokuvala ibhentshi osondelene.
Esihlokweni sethu emshinini wokucindezela ibhentshi ngokubamba okuncane, sizokhuluma ngezici ezilandelayo:
- Izinzuzo zokwenza lo msebenzi;
- Ungayenza kanjani umshini wokucindezela ibhentshi omncane;
- Amaphutha abavamile abaqalayo abawenzayo;
- Izincomo zamantombazane.
Izinzuzo zokuzivocavoca umzimba
Izinzuzo zokuzivocavoca zisobala - umshini wokucindezela ibhentshi ngokubamba okuncane ulayisha kahle ikhanda eliphakathi le-triceps, isenze siqine futhi sibe sikhulu, ngenxa yokuthi ivolumu ebonakalayo yesandla idalwa, futhi ama-triceps avele adale cishe i-60% yevolumu yayo yonke. Ngaphezu kwalokho, kulo msebenzi, ingxenye yomthwalo iwela kuma-deltas angaphambili nengxenye yangaphakathi yemisipha ye-pectoral, umthwalo we-static uthwalwa yimisipha yesisu kanye nomhlane ongaphezulu.
Ukusebenza kulo msebenzi ngezisindo ezinesizotha, siqinisa nemisipha yamalunga endololwane., okwandisa irekhodi lethu emshinini wokucindezela ibhentshi wakudala. Ukuba nemisipha eqinile nemisipha, kulula kumsubathi ukulawula amathuluzi kuyo yonke indlela, ngoba akasebenzisi amandla ekuqiniseni ibha nokuyigcina ilinganiselwe. Ngaphezu kwalokho, ama-triceps aqinile akuvumela ukuthi udlulise okokugcina okuyigugu okungama-20-30 cm ngobukhulu ebhentshini lokucindezela ngokubamba okubanzi, okujwayele ukubanzima kakhulu, njengokujwayela ukusebenza. Ngakho-ke, bonke abasubathi abathanda ukukhipha amandla ne-bench press bazohlomula ngokunaka ngokukhethekile lo msebenzi.
Indlela efanele yokuzivocavoca
Umphumela wakho wonke uncike ekutheni ngokungangabazeki ulandela kanjani inqubo yokwenza umshini wokucindezela ibhentshi ngokubamba okuncane futhi "ubambe" ukusikwa kwamaqembu emisipha adingekayo, noma ngabe kuhlose ukuthuthukisa izinkomba zamandla noma ukuthola ubukhulu bemisipha.
Ake sibheke inketho ejwayelekile kakhulu kuma-gyms okwenza lo msebenzi kahle ebhentshini eliqondile.
Isikhundla sokuqala
Hlala ebhentshini ukuze ibha ibe sezingeni leso. Sizama ukuletha izindwani zamahlombe ndawonye, ingemuva lekhanda namathambo kucindezelwe ngokuqinile ebhentshini, ukuze kube nokulawula okwengeziwe endaweni yomzimba ebhentshini, qinisa izinqe ngokwezibalo. Siphumuza izinyawo zethu phansi, kuyalulekwa ukuthi ukwenze lokhu ngonyawo lonke, ugxile ezithendeni - ngale ndlela isikhundla sakho sizoqina, kepha lo mzuzu uncike ekuguqukeni kwamajoyinti akho eqakala. Bamba ibha ngokuqinile ngezandla zakho, sebenzisa ukubamba okuvaliwe. Ububanzi bokubamba buncane kunobubanzi behlombe. Izindololwane kufanele zigobeke kancane.
Qondisa izindololwane zakho bese ususa ibha kusuka kuma-rack usebenzisa amandla we-triceps. Lo mzuzu uhlukumeza kakhulu izihlakala zethu.
Lapho ngisebenza ngezinsimbi ezibucayi emshinini wokucindezela ibhentshi ngokubamba okuncane, ngincoma ukusebenzisa izesekeli ezikhethekile zesihlakala ezenziwe ngezinto eziqinile kodwa ezinwebekayo.
Manje beka i-barbell phezu kwesifuba sakho esingezansi, kufushane nge-plexus yakho yelanga.
Qala ukwehlisa kahle ibha phansi kuze kube yilapho ibha ikuthinta esifubeni, uthatha umoya ojulile. Izindololwane kufanele zihambe zisondele emzimbeni ngangokunokwenzeka, ngenkathi ukuzinabisa emaceleni noma ukuzama ukuziletha ngaphakathi kugcwele ukulimala.
IBarbell bench bench
Lapho uthinta umgoqo wesifuba, qala ukukhama ibha phezulu, wenze umoya onamandla, ume isikhashana esifubeni emshinini wokucindezela ibhentshi ngokubamba okuncane kungakhethwa, ngoba lapha siphishekela imisebenzi ehluke kancane kunokuthuthukisa amandla okuqhuma emisipha yamapayipi nebhande lehlombe. Kuleli qophelo, uzokuzwa ukusikwa kwengxenye yangaphakathi yesifuba kanye nenqwaba ye-medial triceps. Yenza ukuphindaphinda okukodwa, uqondise ngokuphelele izindololwane zakho bese uzivalela umzuzwana phezulu, bese wehlisa umgoqo esifubeni sakho futhi, uzama ukusebenza ngomzila ofanayo.
Uma ufuna ukwandisa ukushuba kwalokhu kuvivinya umzimba, zama ukwenza umshini wokucindezela ibhentshi ngokubamba okuncane, hhayi ukuqondisa ngokuphelele izindololwane zakho phezulu nokusebenza ngokungami kunoma yisiphi isikhundla.
Kukhona okunye ukwehluka komshini omncane wokubamba we-barbell - olele ebhentshini elinciphayonoma kunjalo, lo msebenzi awuzange uthandwe kakhulu phakathi kwabahamba ejimini ngenxa yobunzima bawo bezobuchwepheshe. Ngempela, kunzima impela "ukubamba" ukusikwa kwamaqembu emisipha esikudingayo, ngenqubo efanele umthwalo ugcizelelwa maphakathi nesifuba esingenhla, okubizwa nge- "collar".
Umehluko omkhulu wezobuchwepheshe lapha ukuthi kufanele uzame ukubeka i-barbell hhayi engxenyeni engezansi yesifuba, kepha cishe ku-collarbone. Kulokhu, akudingekile ukwenza ukuzivocavoca ngomthamo ophelele (ngaphambi kokuthinta isifuba ngebha), kuyadingeka ukuthola iphuzu lapho isigaba semisipha ye-pectoral yesithakazelo kithi sizokwelulwa ngangokunokwenzeka, bese uzama ukuhlala kule ndawo umzuzwana noma emibili - ngakho ukusikwa "kwekhola" kuzobonakala kakhulu ... Uma uzizwa kahle ngama-biomechanics we-incline bench press ngokubamba okuncane, ingxenye ephezulu yemisipha yakho ye-pectoral izobukeka inamandla futhi inkulu kakhulu.
Amaphutha ajwayelekile okuqala
Sithole inqubo efanele yokwenza umshini wokucindezela ibhentshi ngokubamba okuncane, kepha abanye abasubathi bayakwazi ukwenza amaphutha ezobuchwepheshe ngokuphelele kusuka ekuqaleni. Ake sibheke ezithandwa kakhulu ndawonye.
Indawo engalungile yendololwane
Kubasubathi abangenalwazi, izindololwane zivame "ukuhamba zihlukane" ezinhlangothini ngesikhathi sokwehliswa kwebarbell, okungaholela ekulimaleni kanzima emajoyintini endololwane. Ukugwema lokhu, zama ukugxila ngengqondo ukuma kwezandla zakho, kube sengathi uzama ukuzicindezela ezimbanjeni zakho.
Vula ukubamba
Abasubathi abaningi benza imishini yokuvula evulekile, becaphuna iqiniso lokuthi bangakuzwa kangcono ukusikwa kwemisipha ye-pectoral. Lesi sitatimende siyimpikiswano enkulu, ngicabanga ukuthi uma kukhona umehluko, ikakhulu sisezingeni lokuzikhohlisa. Noma kunjalo, ukusebenza ngokubamba okuvulekile, noma umgijimi onamava usengozini yokulahla i-barbell esifubeni sakhe nganoma yisiphi isikhathi, futhi umphumela ungaba yinhlekelele.
Kulungele
Ukuzivocavoca kufanele kuqale ngamasethi wokuzifudumeza. Akunandaba ukuthi unamandla kangakanani, noma yikuphi ukuzivocavoca kwebhentshi kufanele kuqale ngamasethi wokuzifudumeza anesisindo esincane, njengebha engenalutho. Ngakho-ke ngeke nje ufudumeze wonke amalunga nemisipha kahle ngaphambi kokwenza izindlela zomsebenzi, kodwa futhi uzogxila kangcono ngokomqondo ekusebenzeni kanzima, okuzokwenza i-Workout ikhiqize ngokwengeziwe.
Bamba ububanzi
Abasubathi abaningi ababona okufushane bathatha ibinzana elithi "umshini wokubamba omncane" ngokoqobo futhi bafaka izandla zabo eduze komunye nomunye. Lokhu akufanele kwenziwe, ngokuma okuncane kwezandla, ngeke ukwazi ukubamba izindololwane kanye nesiqu sakho. Ububanzi obukhulu buncane kunezinga lehlombe, imvamisa kuba sezingeni lomngcele wangaphakathi wezinothi ze-fretboard.
Ukwehlukaniswa kwesikhumba
Izinqe kufanele zicindezelwe ngokuqinile ebhentshini kulo lonke isethi. Ukuzisusa, kudala ukucindezelwa okungafuneki kuma-disc intervertebral we-lumbar spine futhi ulahlekelwe ukugxila ekuhambeni. Isimo siyefana nangemuva kwekhanda - akufanele futhi sisuswe ebhentshini.
Ukusatshalaliswa kwemithwalo efanele ngesikhathi sokuqeqeshwa
Khumbula ukuthi izivivinyo ezisindayo eziyisisekelo ezifana ne-close grip bench press zingamandla amakhulu nezinsizakusebenza zokutakula. Ngakho-ke, uma i-Workout yakho isivele iqukethe, isibonelo, umshini osindayo webhentshi wasendulo, akufanele wenze konke okusemandleni ukukhombisa umphumela omkhulu ngisho nasezindabeni ngokubamba okuncane, lo mbono ngeke usebenze kahle ekugcineni. Zijwayeze lo msebenzi ngesisindo esincane nokubuyekezwa okuningi ukuthola imiphumela efanelekile.
Ukuphindaphinda okuphoqelelwe
Ungathatheki ngezimpindelo eziphoqelelwe... Ukusebenza esigabeni esingesihle ngosizo lozakwethu kuwusizo olukhulu ekucindezelweni kwebhentshi, kepha besingancomi ukuthi senze okufanayo emaphephandabeni ngokubamba okuncane - ukucindezela okukhulu emajoyini endololwana.
Izincomo zamantombazane
Ama-triceps abuthakathaka yinkathazo yamantombazane amaningi ahlala impilo yokuhlala. Uma imisipha ingekho esimweni esihle, futhi ngasikhathi sinye intombazane nayo ikhuluphele, isikhumba kulezi zindawo siba yizicucu, nezandla zibukeka zimbi futhi zingahlelekile. Ukuze ngibonise ukunciphisa lo mphumela, ngeluleka amantombazane ukuthi afake umshini omncane wokubamba ebhentshini ohlelweni lwawo lokuqeqesha. Sebenza ngezinsimbi ezincane ezinhlobonhlobo zokuphindaphinda (12 nangaphezulu), ukwandisa umthwalo kancane kancane. Ungakhathazeki: lokhu ngeke kupompe imisipha emikhulu, kepha izingalo zakho zizolungiswa ngokushesha.
Kuphumelela nakakhulu ukuthola ithoni enhle yemisipha ezingalweni ukwenza umshini ngokubamba okuncane ngokuhlangana nomunye umsebenzi we-triceps ongawodwa, ngokwesibonelo, umshini waseFrance onedumbbell noma i-push-ups ngokugcizelela emuva. Ngakho-ke uzosebenza zonke izinyanda ezintathu zemisipha ye-triceps yehlombe bese uyinika ingcindezi enhle.
