Umshini wokucindezela ibhentshi waseFrance

Phakathi kwakho konke ukuzivocavoca esikwenzayo ukuthuthukisa ama-triceps, umshini webhentshi waseFrance ubaluleke kakhulu kithi. Lokhu kuzivocavoca, kanye nokuxoshwa kuma-bar engalingani kanye ne-bench press ngokubamba okuncane, luhlobo lwesisekelo, ngaphandle kwalo okungenakwenzeka ukwakha ama-triceps aqinile futhi amakhulu.

Kunokuhlukahluka okuningi kwalokhu kuvivinya umzimba: ukulala phansi, ukuma, ukuhlala, ne-barbell, ne-dumbbells, kubhlokhi ... Namuhla sizogxila kokukhethwa kukho okuvame kakhulu: i-French ilele nge-barbell ebhentshini eliqondile nelithambekele, ngoba zonke ezinye izindlela azinawo umehluko oyisisekelo kusukela ekubukeni kobuchwepheshe, futhi uma usuyazi kahle inketho ehlongozwayo ku-athikili, lapho-ke akufanele kube khona ubunzima ngazo zonke izinhlobo zalo msebenzi. Ake sibheke ndawonye ukuthi ungayenza kanjani kahle umshini wokucindezela ibhentshi laseFrance, yimiphi imisipha esebenza ngalokhu kuvivinya umzimba, amaphutha ajwayelekile nezinye izindlela zokushintsha.

Futhi endabeni yethu yanamuhla, sizohlela la maphuzu alandelayo:

1. Indlela yokuzivocavoca umzimba;
2. Amaphutha ajwayelekile wabaqalayo;
3. Yini engathatha indawo yalo msebenzi.

Yimiphi imisipha umthwalo wokucindezela we-French barbell?

Umshini wokushicilela ibhentshi laseFrance wukuzivocavoca okubeka ingcindezi enkulu kunayo yonke inqwaba yama-triceps ethu, okuthi, kubadlali abaningi, kube nzima kakhulu ukuphendula ukuqeqeshwa kwamandla. Konke kumayelana nokuhamba okulungile kokunyakaza: lapha singelula futhi sivumelane nekhanda elide lama-triceps ngangokunokwenzeka. Ngokwelula kakhulu ama-triceps esigabeni esingesihle sokunyakaza, abanye abasubathi benza lo msebenzi nge-barbell noma nge-dumbbell ebhentshini elinciphisayo nge-engela yama-degree angama-30-45. Izinqwaba ze-lateral kanye ne-medial triceps nazo zithola isabelo esanele somthwalo, ngenxa yokuthi kukhona ukugxuma okukhulu ekuthuthukiseni imisipha yezingalo.

© Makatserchyk - stock.adobe.com

Ngaphandle kwe-triceps, izigaxa zangaphambili zemisipha ye-deltoid nemisipha yezingalo ziyabandakanyeka emsebenzini. Imisipha yengqikithi inesibopho sokuzinzisa umzimba wethu, ngakho-ke futhi ithwala umthwalo omncane omile.

Inqubo elungile yokwenza umshini weFrance

Hhayi kuphela ivolumu namandla emisipha yakho okuncike ekutheni uyilandela ngokunembile kanjani inqubo elungile yokwenza umshini wokucindezela ibhentshi laseFrance, kodwa futhi nesimo samalunga kanye nemisipha esebenza lapho kwenziwa ukunyakaza. Umshini waseFrance ungenye yalezo zivivinyo lapho kunesici esisodwa kuphela, unaka ukunakekelwa okufanele, ngokuqinisekile uzofinyelela impumelelo - inqubo.

Manje qaphela: iningi labahamba ngezindawo zokuzivocavoca alinalwazi lokuthi ungayenza kanjani umshini wokucindezela ibhentshi laseFrance nge-barbell kahle. Kunamaphutha amaningi: kusuka endaweni yezindololwane ukuya endaweni yezinyawo.

Umshini wokushicilela ebhentshini laseFrance wukuzivocavoca okubeka ingcindezi enkulu ekhanda elide lama-triceps ethu, athanda ukuba nzima ukuqeqesha.

Konke kumayelana nokuhamba okulungile kokunyakaza: lapha singelula futhi sifushanise ikhanda elide le-triceps ngangokunokwenzeka. Ngokwelula okukhulu, abanye abasubathi benza lo msebenzi ebhentshini elinciphisayo nge-engela yama-degree angama-30-45. Izinqwaba ze-lateral kanye ne-medial triceps nazo zithola isabelo esanele somthwalo, ngenxa yokuthi kukhona ukugxuma okukhulu ekuthuthukiseni imisipha yezingalo.

Isikhundla sokuqala

1. Okokuqala, beka i-barbell ekhanda lebhentshi ezingeni elikahle kuwe noma ucele umlingani wakho wokuqeqesha ukuthi akushukumisele kuwe.
2. Gobisa izindololwane zakho, ubambe kahle umgoqo wezintende zezandla zakho ebangeni elilinganayo ukusuka enkabeni bese uliphakamisa, uqonde ngokuphelele izindololwane zakho. Lesi isikhundla sethu sokuqala. Ububanzi bokubamba buxhomeke ekutheni iyiphi ibha osebenza nayo, ngakho-ke ukuze wehlukanise umthwalo, ngincoma ukuthi ushintshe ibha kusuka ekuzivocavoceni iye ekuzivocavoceni: iqonde, i-EZ- noma i-W, konke kuhle kumshini weFrance.

© lawcain - stock.adobe.com

IBarbell bench bench

1. Smoothly qala ukwehlisa ibha phansi, ngenkathi uthatha umoya oshelelayo. Kunemibono emibili yokuthi iprojektha kufanele yehliswe kuphi: ngemuva kwekhanda noma ebunzini. Ngikholwa ukuthi kusizakala kakhulu ukwehlisa ibha ngemuva kwekhanda, kube sengathi uzama ukuyibuyisela ebhentshini, njengoba sandisa ububanzi bokunyakaza futhi sigcizelela umthwalo ekhanda elide le-triceps. Kodwa-ke, kufanele kuqondwe ukuthi lokhu akuyona indlela elula kakhulu yokuzivocavoca kusukela ekubukeni kwe-biomechanics, futhi kuyo umuntu akufanele alwele izisindo ezinkulu zokusebenza futhi anganaki ukufudumala, athathe izwi lami ngalo, ukulimaza amalunga endololwana nemisipha emshinini wokunyathelisa ibhentshi laseFrance kuyindaba edumazayo.

   

   © lawcain - stock.adobe.com
2. Lapho usuthobisile i-barbell low ngokwanele futhi welula kahle ikhanda le-triceps ende, qala ukukhama ibha ufike endaweni yokuqala, wenze umoya onamandla. Kulokhu, izindololwane kufanele zibe sesimeni esifanayo nalapho kwehliswa, akwamukelekile ukuzisabalalisa ezinhlangothini noma ukuziletha ngaphakathi, kuthi izinqe, iqolo elingaphezulu kanye nape licindezelwe ngokuqinile ebhentshini. Ngemuva kokuthi ubuyele endaweni yokuqala, phinda ukunyakaza.

Uma ufuna ukwenza umsebenzi ube nzima ngokwengeziwe, zama i-French Incline Barbell Press. Funa usizo kumngane wakho ejimini ukuze akwazi ukukunikeza i-barbell, akulula kakhulu ukuthi uziphonse ngokwakho.

Ama-biomechanics e-press yaseFrance ebhentshini eliqondile nelinciphayo ayafana, kepha ukuthambekela okuncane kusinikeza ithuba lokwelula ama-triceps kakhulu (futhi nokulayisha kakhulu amalunga endololwana nemisipha, khumbula nalokhu).

Ngenxa yalesi sizathu, akufanele usondele emaphephandabeni aseFrance athambekele ngentshiseko enkulu nokushiseka ngokweqile, izisindo kufanele zilinganiswe, futhi inqubo akufanele ishintshe. Lapho wenza umshini wokunyathelisa waseFrance nge-barbell ebhentshini elithambile, ungaphakamisa ngemuva kwekhanda lakho kusuka ebhentshini bese uletha i-barbell ngemuva kwekhanda lakho - ngale ndlela uzokwengeza amasentimitha ambalwa ayigugu ku-amplitude yomshini bese welula ikhanda le-triceps elide ngisho nangaphezulu.

Amaphutha ajwayelekile okuqala

Lokhu akulungile neze, kepha imvamisa lapho ukuvivinya umzimba kuphumelela ngokwengeziwe, kuba buhlungu kakhulu. Abezindaba baseFrance kulolu daba bahlukile. Ngakho-ke, ngincoma kakhulu ukuthi uzijwayeze ngamaphutha wezobuchwepheshe abhalwe ngezansi bese uzama ukungaziphindi.

Izindololwane kufanele zibe sezingeni elifanayo kulo lonke isethi. Zama ukubathulisa, noma ikuphi ukunyakaza ohlangothini (ikakhulukazi ngaphakathi) kwandisa kakhulu ingozi yokulimala. Ukugwema lokhu, qala ukwenza umshini wokucindezela ibhentshi laseFrance ngezisindo ezincane, ukugxila ngokwengqondo ngangokunokwenzeka hhayi kuphela ekunwebeni nasekutholeni ama-triceps, kepha futhi nasendaweni yama-elbows.

Ungasivuseleli isondo. Sengibonile kaningi ejimini isithombe esilandelayo - umgijimi ubeka izinyawo zakhe ebhentshini ngesikhathi sokusondela komshini waseFrance, akukho mqondo kulokhu, umthwalo emisipheni awushintshi nakancane, futhi kuba nzima kakhulu ukugcina isikhundla esitebeleni ebhentshini.

Ungalilahli ikhanda lakho emuva. Imvamisa, abasubathi abaningi be-novice baphonsa amakhanda abo emuva (ngaphansi kwezinga lebhentshi eliqondile) ngesikhathi sokushicilela saseFrance, ngokusobala ukuze kunwetshwe kahle ama-triceps. Eqinisweni, awukho neze umehluko lapho ikhanda lakho lizotholakala khona, ngoba ubukhulu buyofana kuzo zombili izimo. Kepha uma ubeka ikhanda lakho phansi, ingcindezi yakho engaphakathi iyakhuphuka, esingayidingi nakancane ngesikhathi sokuqeqeshwa kwamandla.

Nakani ukufudumala kwakho. Akufanele uqale nokwenza lo msebenzi ngaphandle kokulula kahle izindololwane zakho, amahlombe nezandla. Ukungakunaki ukufudumala, kungekudala noma kamuva uzolimala, futhi ngeke ukwazi nokusebenza kahle ama-triceps - kunzima kakhulu "ukuzwa" ukunyakaza kwamalunga nemisipha ebandayo.

Yiziphi ezinye izindlela zokucindezela i-French barbell press?

Mhlawumbe akukho ukuvivinya umzimba okunika umfutho onamandla kangaka ekukhuleni njengoba kwenza umshini wokucindezela ibhentshi laseFrance. Yize kunjalo, kwabanye abagijimi lo msebenzi uzobonakala unzima kakhulu ngokombono wezobuchwepheshe - impela, kunzima lapha ukugxila emsebenzini weqembu lemisipha esilidingayo futhi siqaphele ukuma okuyikho kwezindololwane. Kungaphikiswa kothile ngenxa yezizathu ezithile: izinguquko eziwohlozayo kuhlangothini lwendololwane, ukulimala kwemisipha, ukululama ekulimaleni, njll.

Ungazama ukuxazulula le nkinga ngokunciphisa izisindo ezisebenzayo emaphephandabeni aseFrance noma ngokuguqula i-barbell ibe ama-dumbbells noma umshini webhlokhi. Kunoma ikuphi kokukhethwa kukho okuhlongozwayo, ukuma kwezindololwane kuhluke kancane, futhi mhlawumbe kwezinye zazo ngeke ubuzwe ubuhlungu nokungaphatheki kahle, ngokwesibonelo, emshinini wokucindezela ibhentshi laseFrance kusuka endaweni engezansi ngenkathi umile - i-engeli yesikhundla sendololwane kule nguqulo yokuzivocavoca ilula kakhulu.

© Makatserchyk - stock.adobe.com. Umshini waseFrance onama-dumbbells

Uma lokhu kungasizi, kufanele kugxilwe kokunye ukuvivinya umzimba okukude. Ngakho-ke, kubo bonke labo abangafaneli umshini wokucindezela ibhentshi laseFrance nge-barbell, ngikweluleka ukuthi uzikhethele ukunyakaza okumbalwa ohlwini olungezansi.

Ukucindezela kwebhentshi ngokubamba okuncane

Ukucindezela kwebhentshi ngokubamba okuncanyana kungukuzivocavoca okuyisisekelo kwama-triceps, kulayishwa ikakhulukazi ikhanda le-lateral le-triceps, i-deltas yangaphambili nengxenye yangaphakathi yemisipha ye-pectoral nayo ethola ukulayishwa okungaqondile. Inzuzo yayo ilele ekutheni izinga lokuqina okuqinile emalungeni endololwana cishe lincane lapha, ngakho ukuqaliswa kwalo (kunjalo, ngezisindo ezilinganisiwe) ngeke kulimaze impilo. Ngaphezu kwalokho, abelaphi abaningi beluleka ukwenza umshini wokucindezela ibhentshi ngokubamba okuncane okunesisindo esincane kanye nenani elikhulu lokuphindaphinda njengengxenye yezakhiwo zokwelapha zokuzivocavoca, ngoba yiyona ndlela efanelekile yokupompa indawo elimele ngegazi nokusheshisa ukuphulukiswa kokulimala.

© Mircea.Netea - stock.adobe.com

Idiphu emabhaleni angalingani

Ekucindezelweni kwemigoqo engalingani, ungagcizelela kahle umthwalo ezinhlokweni zezindondo kanye ne-lateral ze-triceps, uma ngesikhathi sokunyakaza ungasabalalisi izindololwane zakho ezinhlangothini, kodwa uzigcine zisondele emzimbeni ngangokunokwenzeka. Ukuqhubeka nokwandisa ukugeleza kwegazi kuya kuma-triceps, ngincoma ukwenza ama-push-up emabhaweni angalingani nge-amplitude efinyeziwe kancane, ngizama ukungalolongi ngokuphelele amalunga endololwane endaweni ephezulu. Inketho yabasubathi abaphambili kakhulu ukwenza ama-push-up kumigoqo engalingani enezisindo ezingeziwe.

© Yakov - stock.adobe.com

Ukwelulwa kwezingalo kusuka ebhulokini eliphezulu

Lokhu kuvivinya kuhloswe kakhulu ekusebenzeni nasekukhululekeni kwama-triceps kunokuthola ubukhulu bemisipha. Uma ulandela inqubo efanele futhi ungazami ukwenza izandiso ezinesisindo esiphezulu sokusebenza, amalunga endololwana nemisipha, lo msebenzi uzozuza kuphela. Ukuzivocavoca kungenziwa nganoma yisiphi isibambo esifanelekile, ngesandla esisodwa noma zombili ngasikhathi sinye, ngincoma ukuthi kushintshwe konke ukuhluka okungenzeka kusuka ekuvivinyweni kuya ekuvocavoceni.

© VadimGuzhva - stock.adobe.com

Ama-Medball push-up anezingalo ezincane

Ngokwe-biomechanically, lokhu kuvivinya umzimba kufana nokucindezela kwebhentshi ngokubamba okuncane, kepha lapha umsebenzi unzima ukuthi sisebenza ngesisindo sethu futhi silungisa ngokuzimela umzila wokuhamba. Lonke uxhaxha lwama-triceps, izingxenye ezingezansi nezangaphakathi zesifuba nenombolo enkulu yemisipha yokuzinza iyasebenza, ngokungeziwe, ngenxa yomthwalo oqhubekayo we-static-dynamic, amandla emigudu namathambo ayanda. Inketho eyenziwe lula ngokwengeziwe ukwenza ama-push-up ngokubeka izandla kancane kusuka phansi.

© VadimGuzhva - stock.adobe.com

Ama-push-up abuyela emuva

Ngenxa yalokhu kuvivinya, isandla ngokubukeka siba sikhulu futhi sibe namandla. Kuyadingeka ukuthi ubeke izintende zakho ebhentshini, ume ngemuva kancane, welule imilenze yakho phambili, ungazishiya phansi noma uzifake ebhentshini eliseduze - kuya ngezinga lokuqeqeshwa komsubathi. Lapha kufanele usebenze ku-amplitude ende kunazo zonke, uzama ukwehlisa izinqe phansi kakhulu ngangokunokwenzeka, umthwalo uwela ikakhulukazi kunqwaba yomugqa we-triceps. Ngokungeziwe kuma-triceps, ama-deltas angaphambili nezicubu zesisu nakho kuthwala umthwalo ongaqondile kuma-push-up ngokugcizelela emuva.

© undrey - stock.adobe.com

Ukwelulwa kwengalo eyodwa ngemuva kwekhanda nge-dumbbell

Lokhu kuvivinya umzimba kuyafana kuma-biomechanics kumshini wokucindezela ibhentshi laseFrance ngezandla ezimbili ezinezidumbulu - iningi lomthwalo liwela enqwelweni ende yama-triceps. Umehluko ukuthi ukunyakaza akuhambi phansi ngqo, kepha kubheka eceleni, ngokuya ehlombe eliphambene, ngakho-ke amalunga endololwana ahlangabezana nokucindezeleka okuncane kakhulu.

© bertys30 - stock.adobe.com

Ukwelulwa kwengalo eyodwa ekuthambekeni kusuka kubhlokhi engezansi

Ithuluzi elihle kakhulu lokumpompa kahle igazi futhi "uliqede" ama-triceps asekhathele kakade. Ingozi yokulimala kwalokhu kuvivinya incane, futhi ilungele cishe wonke umsubathi. Kodwa-ke, lokhu akusho ukuthi ungagijimela ukwenza lokhu kuvivinya umzimba ngekhanda, unganiki thuba mayelana nenqubo efanelekile nokuzifudumeza - kubalulekile ukuqonda ukuthi ekuzivocavoca okunjalo okuhlukanisiwe okuhlose ukusebenzela imisipha, akukho ukukhuluma ngezisindo ezisindayo.

Kumele kuqashelwe ukuthi izivivinyo ezibalwe ngenhla zingaba yindlela ehlukile yokushicilela isiFulentshi nge-barbell, kepha futhi nokungezwa okuhle kakhulu ekuqeqeshweni kwama-triceps aphezulu. Kubasubathi abaningi, akufanelekile ukuzivocavoca umzimba okungaphezu kokuthathu kokuzivocavoca okulodwa, ngakho-ke uzohlinzeka ngevolumu enhle nokuqina, kepha ngeke udlule imisipha yakho, ngoba izinga lezinqubo zokuhleleka emzimbeni ngeke libe likhulu kangako. Futhi uma ukwazi ukwenza ngokuphepha umshini waseFrance ngaphandle kokuzwa ubuhlungu nokungakhululeki, zizwe ukhululekile ukufaka ekuvivinyeni kwakho izivivinyo ezimbalwa ezivela kuhlu olungenhla, ngakho umthwalo uzobe ulungile.

Ukufakwa ohlelweni lokuqeqesha

Umshini waseFrance uvame ukufakwa kwizakhiwo ngosuku lokuqeqeshwa kwama-triceps. Imvamisa iqeqeshwa ngesifuba:

Enye inketho usuku oluhlukile lwezingalo, olufaka ukusebenza kuma-triceps nama-biceps:

Bukela ividiyo: Ukuthwala E3. Isigubhu. Gogo Bathini Mbatha TV (Novemba 2024).