Ukuma kweBarbell Press (I-Army Press)

Umshini wokumisa we-barbell omile noma umshini wamasosha kungukuzivocavoca okuyisisekelo kokuthuthukisa imisipha ye-deltoid nobukhulu besisindo sebhande lehlombe. Lokhu kuvivinya umzimba kubeka ingcindezi enkulu kunayo yonke emisipheni yamahlombe, edingekayo kwi-hypertrophy yabo, ngoba kumshini webhentshi wakudala umgijimi onolwazi angasebenza ngezisindo ezihlonipheke kakhulu, okuzoba nomthelela omuhle ekwandiseni amandla nasekuzuzeni kwesisindo somzimba. Uyini umlando we-Soviet weightlifter uVasily Alekseev - 235 kg! Namuhla sizokhuluma ngokuthi ungayenza kanjani kahle i-barbell press ngenkathi umile, yimiphi imisipha esebenza ngalokhu kuvivinya kanye namaphutha ajwayelekile wabaqalayo.

Phambilini, lo msebenzi ubufakiwe ohlelweni lokuncintisana lokuphakamisa izinsimbi, lapho-ke abasubathi benze iminyakazo emithathu: ukuhlwitha, ukuhlanza kanye ne-jerk ne-bench press. Kodwa-ke, ngokuhamba kwesikhathi, umshini wamasosha wakhishwa ekuphakamiseni izinsimbi ngenxa yengcuphe yokulimala kanye nenqubo yonompempe engacacile - abasubathi abaningi benza okuthile phakathi kwabezindaba zamasosha nabezindaba be-barbell, kepha okunye ukunyakaza kwahamba "ngesikweletu", kanti abanye abakwenzanga lokho, maqondana nokuvuka kwabo igagasi lokungaqondani kanye nezingxabano, kufaka phakathi nenkundla yezepolitiki. Kodwa-ke, kuze kube namuhla lolu hlelo lusejwayelekile emhlabeni wonke, futhi lungabonakala cishe kuyo yonke indawo yokuzivocavoca emhlabeni, futhi abantu abathanda i-crossfit, ukuqina komzimba, ubuciko bempi noma ukuphakamisa izinsimbi bachitha isikhathi esiningi ebhentshini lempi njengengxenye yenqubo yabo yokuqeqesha. Esihlokweni sethu sanamuhla, sizokutshela ukuthi ungayenza kanjani kahle umshini wokuma we-barbell, futhi ubheke eminye yemisindo nobuqili obuhambisana nalokhu kuvivinya umzimba.

Namuhla sizobheka lezi zici ezilandelayo ezithakazelisayo kithi ezihlobene nokwenza lo msebenzi:

1. Yimiphi imisipha esebenza ngomshini wokucindezela ibhentshi we-barbell;
2. Indlela yokuzivocavoca umzimba;
3. Amaphutha ajwayelekile wabaqalayo;
4. Izakhiwo zeCrossfit eziqukethe umshini wezempi.

Yimiphi imisipha esebenzayo phakathi nalesi sivivinyo?

Iqembu lemisipha eliyisihluthulelo elisebenza emshinini wokuma we-barbell ngamahlombe. Ingxenye enkulu yomthwalo igxile kudonga lwangaphambili, kancanyana enkabeni, i-delta engemuva cishe ayihlanganyeli ekunyakazeni, kepha ithwala umthwalo ongaqondile oqondile.

© Makatserchyk - stock.adobe.com

Ingxenye encane yomthwalo iphinde idluliselwe esifubeni esingenhla kanye nemisipha ye-trapezius. Ama-triceps nawo abandakanyeka ngenkuthalo ekuhambeni, cishe ingxenye yesithathu yokugcina yenhlangano idluliswa ngabo. Ububanzi bokubamba, imfushane ubukhulu nokuphakama okuncane kuvuliwe; ukuncipha kokubambelela, kwehla ukuphakama futhi kulapho ama-triceps evuliwe kakhulu.

Ukusatshalaliswa okuphelele kwemithwalo kanye nokulawulwa okukhulu kokunyakaza, ngincoma ukusebenzisa ukubamba okubanzi kancanyana kunobubanzi behlombe.

Kumele kuqashelwe ukuthi ngaphandle kwazo zonke izinzuzo zokucindezelwa kwebhentshi lezempi, lokhu kuvivinya kukodwa akwanele ekuthuthukiseni umfaniswano nobuhle bemisipha ye-deltoid. Yebo, kudala ingcindezi enkulu ngasentabeni yangaphambilini, kepha khumbula umgomo olandelayo wokuqeqeshwa kwe-delta: uma ufuna ukwakha amahlombe aqhakazile futhi ayindilinga, kungakuhle ukuthi unganaki kangako ekwakhiweni kwenqwaba yangaphakathi neyangemuva yemisipha ye-deltoid kunaleyo engaphambili, ngoba i-posomically ingemuva inqwaba inkulu kunezinye ezimbili, i-delta engemuva ethuthukile "izodudula" i-delta ephakathi ibheke ngaphandle, ngenxa yalokho ubukhulu behlombe obuzokwenziwa.

Sebenzisa ukushintshela kwe-dumbbell emaceleni ezinhlotsheni ezahlukahlukene ukuthuthukisa ugongolo oluphakathi nokujikisa kwe-dumbbell / ingalo ku-simulator ukuthuthukisa inqwaba engemuva yesicubu se-deltoid.

Ngaphezu kwalokho, kulabo basubathi abangazizwa kuncipha kwemisipha ye-deltoid ngesikhathi sokushicilelwa kwezempi, ngincoma ukubeka umshini wokucindezela ebhentshini ekugcineni kokuzivocavoca kwehlombe. Incazelo yalokhu ukuthi amahlombe, adiniwe ekushintsheni, ukuthunjwa ku-simulator futhi adonsela esilevini, azosabela kwabezindaba bezempi ngendlela ehluke ngokuphelele, umthwalo wonke uzowela emisipheni ye-deltoid wedwa. Vele, izinsimbi ezisebenzayo zizoba ncane kakhulu, kepha le ndlela yokuqeqesha amahlombe nayo isebenza kahle kakhulu.

Ukuma kwe-barbell cindezela inqubo

Ake sikhulume ngenqubo yokucindezela i-barbell emi ngokuningiliziwe. Akuyona imfihlo ukuthi ukunyakaza okuyisisekelo kwe-barbell kuyinkomba yendawo yonke yamandla ethu womzimba nokuqina komzimba, futhi ukuzuza kwemisipha kuhlobene ngqo nenqubekela phambili yamandla kulezi zivivinyo - lapho uphakamisa kakhulu, uthola okuningi. Kodwa-ke, akufanele usithathe ngokoqobo lesi sitatimende, akunangqondo ukuthi umsubathi oyintandokazi asebenze emaphephandabeni ezempi enesisindo esikhulu, ngaphandle kokubheka inqubo efanele yokubulawa futhi enza ukuphindaphinda okungu-2-3 kuphela.

Ngincoma ukusebenza ngezinsimbi ezihloniphekile (ngenhla kwesilinganiso) sama-reps ayi-8-12, lolu hlu lwe-rep luzohlinzeka ngokuzuza okuhle kakhulu kwe-deltoid namandla okuzuza kulo lonke ibhande lakho lehlombe.

Okuncane - awusoze waba nesikhathi sokuzwa kahle futhi "upompe" amahlombe ngegazi, ngaphezulu - ingxenye yamandla wokuzivocavoca ilahlekile, kungcono ukushiya umsebenzi ophindaphindayo onjalo wokuhlukanisa ukunyakaza, njengokushwibeka izinsimbi ezinhlangothini ngenkathi umile, ukudonsa ibha uye esilevini, ukushwiba ngesandla esisodwa kusuka kubhulokhi engezansi njll.

Ukwenza i-barbell press ngenkathi umile ngendlela efanele yokwenza kufanele kwenziwe ngokulandelayo.

Isikhundla sokuqala

Susa ibha kusuka kuma-rack noma uyiphakamise phansi... Kuzona zozimbili lezi zimo, kufanele ubambe ibha ngokubamba okuvuleke kancane kunamahlombe akho bese uqala ukunyakaza, ubheka i-Lordosis yemvelo emgogodleni we-lumbar. Uma ufuna ukunciphisa izinga lomthwalo we-axial emgogodleni futhi uvimbele i-hernia ye-umbilical, sebenzisa ibhande lezemidlalo. Sebenzisa ukubamba okuvaliwe okuqondile, sidinga ukulungiswa kwebha ngezintende zezandla zakho. Uma isisindo sakho sokusebenza sisinda ngokwanele, futhi imigoqo ejimini yakho ayisasebenzi, sebenzisa ushoki.

Beka i-barbell ngaphezulu kwesifuba sakho, ibha kufanele "ilenga" eminweni yakho, kuyilapho izindololwane kufanele zilethwe phambili futhi zisakazeke kancane ezinhlangothini - isikhundla sifana nezikwele ezingaphambili ezine-barbell. Ikhanda lihlehle kancane emuva, ukubuka kubhekiswe phambili. Kukhona enye inketho: mane ubambe ibha ezingeni lamakhola, ngenkathi izindololwane zitholakala phansi. Inketho yesibili ifaneleka kakhulu kulabo abenza umshini wokunyathelisa wezempi ngohlaka lwe-crossfit complex, kule nguqulo kulula ukuthi sisebenze ngejubane eliphakeme nangendlela eqhuma kakhulu, noma kulabo abangenakho ukuguquguquka okwanele ezindololwaneni nasezandleni futhi bezwe ukungakhululeki okubambe ngaphezulu kwesifuba.

IBarbell bench bench

Bamba ibha ngokuqinile ngezintende zezandla zakho bese uqala ukukhama ibha phezulu ngomzamo wemisipha ye-deltoid, ngasikhathi sinye edonsela ikhanda emuva kancane, ebuka ukuphambuka okuncane emhlane ongezansi. Isikhundla kufanele sizinze futhi silinganiswe, iqolo engezansi nemilenze akufanele kubandakanyeke emsebenzini. Ukunyakaza kufanele kube nokuqhuma futhi kuhambisane nomoya onamandla. Yenza ukuphindaphinda okukodwa okugcwele, qondanisa izindololwane zakho bese ukhiya umzuzwana kulesi sikhundla, ugcine isimo somzimba esilinganayo.

Siqala ukwehlisa ibha phansi. Abanye abagijimi abaqeqeshiwe be-crossfit kanye nabasindisi besisindo benza ukwehla ngokushesha nangokucijile, ngokoqobo "behlisa" i-barbell esifubeni. Angibeluleki abasubathi be-amateur ukuthi baphinde emva kwabo. Udinga ukuqonda ukuthi abagijimi abangochwepheshe basezingeni elihluke ngokuphelele lokuqina komzimba kunabahamba ejimini abajwayelekile. Lapho benza imishini yokucindezela i-barbell noma i-shvungs ngokucindezela, bezwa yonke imicu yemisipha, yonke imisipha kanye nokuhlangana, futhi ekusebenzeni kwabo, ukwehla okunjalo okubukhali akubangeli ukuhlukumezeka okungadingekile. Ngakho-ke, wonke umuntu uyelulekwa ukuthi anciphise i-barbell ngokushelela nangokulawulwa, angakhohlwa ukuthi kulula kanjani ukulimaza ilunga lehlombe.

Le vidiyo ichaza kahle ukuthi imiphi imisipha esebenzayo nokuthi ungayenza kanjani umsebenzi ngendlela efanele:

Amaphutha ajwayelekile okuqala

Kanye nomshini wokucindezela ibhentshi, ukufela phezulu kanye nokuhlikihla nge-barbell emahlombe akho, umshini wamabutho wukuzivocavoca umzimba okungagcini nje ngokubamba iqhaza ekuthuthukiseni umsubathi wonke, kepha futhi kungadala ukulimala okungenakulungiseka empilweni, futhi kungathatha isikhathi esingaphezu kwenyanga eyodwa ukululama ekulimaleni. Ngakho-ke, uma uzibona kwelinye lamaphuzu achazwe ngezansi, kufanele ucabangisise inqubo yakho yamabhentshi ebutho lamasosha, uqale kokuyisisekelo, noma okungcono kakhulu, ungaphindi amaphutha akho futhi ufune usizo kumqeqeshi onolwazi onolwazi.

Ukunganaki ukufudumala

Ngaphambi kokwenza umshini wokuma we-barbell omile, kufanele unakekelwe ukufudumala, amahlombe, izandla nezindololwane kufanele kufudunyezwe kahle futhi kulungiselelwe ukusebenza. Uma isisindo sakho sokusebenza emaphephandabeni ezempi siphezulu ngokwanele, ungavilaphi ukwenza amasethi amaningi wokuzifudumeza, uqale ngebha engenalutho bese ukhulisa kancane kancane isisindo se-projectile. Kunconywa futhi ukuthi welule ngokwahlukana ama-triceps, ngoba ithola umthwalo ohloniphekile kulo msebenzi, izindlela ezimbalwa zezandiso ezivela kubhulokhi eliphezulu ngesisindo esincane zizozuza kuphela.

Isisindo esiningi kakhulu

Umshini wokuma we-barbell omile ungukuzivocavoca okusizayo okuhle kokucindezela ibhentshi, kepha noma ngayo, akunconywa ukuthi usebenze ebangeni elincane kakhulu lokuphindaphinda futhi unesisindo esikhulu. Ukusebenza ngesisindo esinzima kakhulu, ulahlekelwa cishe yizo zonke izinzuzo zokwenza lo msebenzi, ngoba awunaso isikhathi sokufaka ingcindezi eyanele emisipheni ye-deltoid (amahlombe awakuthandi ukusebenza ebangeni elincane lokuphindaphinda, ama-deltoid ethu namajoyini ehlombe awenzelwe nje umsebenzi wamandla). Uphinde ulayishe kakhulu inkomishi ye-rotator nemisipha yamahlombe, izindololwane, nezandla, okungaholela ekulimaleni.

Ukukopela

Kokuzivocavoca okunjalo okuhlukumezayo, akunasimo lapho kufanele uphambuke kunqubo elungile uvuna isisindo sokusebenza esengeziwe noma ukuphindaphinda okuningi. Ngokufaka amaqembu emisipha angeziwe (imilenze, iqolo elingezansi) emsebenzini, awunciphisi kuphela ukusebenza komshini we-barbell ngenkathi umile, ngoba amahlombe athola ingcindezi encane, kepha futhi usengozini yokulimala okungathi sína komgogodla ngenxa yokucindezelwa okuqinile kwama-disc intervertebral emgogodleni we-lumbar.

Ukulungiswa endaweni ephezulu

Akufanelekile ukulungiswa endaweni ephezulu ngaphezulu kwemizuzwana embalwa - nansi indlela umthwalo we-axial emgogodleni ukwanda kakhulu, njengasesikhungweni esingaphezulu.

Isimo se-boom esingalungile

I-projectile kufanele ibekwe esifubeni noma eduze kwayo nakuma-collarbones. Uma ibha idonswa iye phambili kakhulu, ilunga lehlombe liqhubekela phambili kancane, futhi nendawo yendololwane nayo ayizinzile. Ukwenza umshini wokucindezela ibutho kulesi sikhundla, nginikeza isiqinisekiso esingu-99% sokuthi uzolimala.

Khetha izicathulo ezifanele

Thatha leli phuzu ngokungathi sína, khumbula ukuthi imilenze iyisisekelo sakho, futhi umphumela wonke uncike ekutheni uqine futhi uzinze kangakanani. Uma ukuthola kunzima ukugcina ibhalansi ngesikhathi sokusetha, zama ukushintsha izicathulo zakho zokuqeqesha, kungcono ukusebenzisa amateki ngetende eliqinile ngaphandle kwesithende kanye ne-instep.

Ungazami ngomshini ongaphezulu

Uma usuthole inqubo elungile yomshini wamasosha futhi wakha ukuxhumana okuhle kwe-neuromuscular kuwo, shiya lo msebenzi emahlombe njengowokuqala kwi-arsenal yakho, ungazami ukumiselela nge-barbell press ngemuva kwekhanda. Umthwalo kulezi zivivinyo ezimbili ucishe ufane, iningi lawo liwela olwandle lwangaphakathi, kepha uma ucindezela ngemuva kwekhanda, ilunga lehlombe lilungiswa endaweni engeyona eyemvelo uqobo, ngenxa yokuthi livame ukulimala.

Ividiyo evela ku-Alexei Nemtsov mayelana namaphutha wabaqalayo abavamile lapho enza umshini wokunyathelisa we-barbell ngenkathi umile:

Izinhlelo zokuqeqesha

Umshini wamabutho ungezwa ekuqaleni kokuzivocavoca kwehlombe. Njengomthetho, baqeqeshwa ngosuku oluhlukile noma ngemilenze yabo.

Izinhlelo ezidume kakhulu zokuhlukanisa:

Izakhiwo zeCrossfit, ezinomshini wokucindezela amabutho

Ngezansi kunezindawo eziningi ezisebenzisekayo, ukuzivocavoca amandla okuyinhloko okuyi-classic emi i-barbell press. Ngincoma ukuthi ngizame ngamunye wabo kulabo bagijimi abazimisele ngokukhulisa amandla nokwandisa ubukhulu bemisipha yebhande labo lehlombe.

Bukela ividiyo: PRMC TIPS - PUSH UPS - What to expect on the day! (Juni 2025).