Umshini wokucindezela ibhentshi ukuvivinya umzimba okuyisisekelo okubandakanya ukwehlisa nokuphakamisa ibha ngenkathi ulele ebhentshini eliqondile. Umshini wokunyathelisa ibhentshi mhlawumbe uwukuvivinya okuvame kakhulu emhlabeni, futhi ngeke uthole okungenani indawo yokuzivocavoca eyodwa lapho cishe wonke umsubathi angawenzi lo msebenzi. Lokhu kuvivinya umzimba kungenye yalezo ongasebenza kuzo nezisindo ezinkulu ngenxa yokunethezeka kokwakheka komshini wokucindezela ibhentshi oyisicaba, futhi leli yithuba elihle lokukhipha amandla akho ezakhi zofuzo.
Uma ngikhuluma ngezisindo ezinkulu, ngisho izibalo ezinhle kakhulu ezingashaqisa noma imuphi oqalayo. Irekhodi lomhlaba lamanje emshinini wokucindezela ibhentshi ngaphandle kwemishini lingeleRussia Kirill Sarychev futhi lilingana no-335 kg odidayo. UKirill uqophe leli rekhodi eMoscow ngoNovemba 2015, futhi ngubani owaziyo ukuthi umsubathi uzozama miphi imiphumela emncintiswaneni olandelayo. Leli qhawe laseRussia lineminyaka engama-27 kuphela ubudala, futhi nginesiqiniseko sokuthi amarekhodi amasha azothatha isikhathi eside ukuza, uma nje kungekho ukulimala.
Esihlokweni sethu namuhla sizoqonda:
- Kungani ucindezela ibhentshi;
- Indlela yokwenza umshini wokucindezela ibhentshi nge-barbell;
- Amaphutha ajwayelekile;
- Yiziphi ezinye izindlela zokunyathelisa ibhentshi yakudala;
- Ungawandisa kanjani umshini wokucindezela ibhentshi;
- Amazinga Wokucindezela Ibhentshi;
- Izakhiwo zeCrossfit eziqukethe umshini wokucindezela ibhentshi.
Kungani ibhentshi le-barbell licindezela?
Umshini wokucindezela ibhentshi ukuzivocavoca okuhambisana nezimo okulungele ukuthuthukisa amandla omsubathi jikelele nokuthola isisindo semisipha yemisipha ye-pectoral nakuyo yonke ibhande lehlombe. Kulokhu, isitayela sokwenza umshini wokucindezela ibhentshi "ngamandla" kanye "nesisindo" ezimweni eziningi sihlukile.
Lapho senza umshini wokucindezela ibhentshi ukuthola amandla, sisebenza ezinhlwini ezincane eziphindaphindwayo (imvamisa azidluli kwayisithupha), senza ukuphindaphinda ngakunye nge-amplitude ephelele, silungisa ibha ezansi nezindawo eziphezulu. Ukuze unciphise ubukhulu, futhi nokufaka imisipha eminingi emsebenzini, umgijimi wenza uhlobo lokuzivocavoca "ibhuloho" elilele ebhentshini. Kulokhu, ukubamba kusetshenziswa ububanzi ngangokunokwenzeka (inani eliphakeme elivunyelwe ngokuya ngemithetho ye-powerlifting ngu-81 cm).
Lapho uphakamisa izinsimbi, umshini wokucindezela ibhentshi omuhle kakhulu umsebenzi wobubanzi obufushane. Asizeluli ngokuphelele izindololwane, sisebenza ngaphandle kokuphumula, ngakho-ke imisipha ye-pectoral kanye ne-triceps ingaphansi kokuqina okuhlala njalo. Ngasikhathi sinye, umgijimi akagoqi ebhentshini ukuze anciphise ukuphakama, kepha ulele phansi ebhentshini; abanye abasubathi abanolwazi baze bakhethe nokubeka izinyawo onqenqemeni lwebhentshi noma ukubabeka emoyeni ngaphezulu nje kwezinga lomzimba. Incazelo icacile - ngale ndlela sinamaphoyinti ambalwa okuxhumana futhi asibandakanyi imisipha yabaphikisi emsebenzini.
Amaqembu emisipha asebenzayo lapho kwenziwa umshini wokucindezela ibhentshi: isifuba, ama-triceps nama-delta ngaphambili.
© Makatserchyk - stock.adobe.com
Uma sicindezela ngesitayela samandla, sizama ukufaka imisipha eminingi ngangokunokwenzeka, sizisiza kancane nge-quadriceps, i-extensors yomgogodla kanye ne-latissimus dorsi, ngoba zihlala zixinene futhi aziyeki ukusebenza umzuzwana.
Itheknoloji yokwenza umshini wokucindezela ibhentshi
Ngezansi kunenqubo yokushicilela yebhentshi yakudala ezosebenzela abasubathi abaningi. Ngokuya ngezinga lokuqina kwakho ngokomzimba, ungakuxaka futhi ukuguqule, ngokwesibonelo, sebenza ngaphandle kokuxhaswa emilenzeni yakho noma usebenzise okokusebenza okungeziwe okwenza kube nzima ukulawula ukunyakaza: izihibe zenjoloba noma amaketanga. Ake sibheke ukuthi ungayenza kanjani umshini wokucindezela ibhentshi nge-barbell kahle.
Isikhundla sokuqala
Sithatha indawo yokuqala: silala phansi ebhentshini, sizama ukuhlanganisa amahlombe ehlombe futhi sigobe kancane ngemuva, kuyilapho izinqe, iqolo elingenhla nekhanda kufanele kucindezelwe ngokuqinile ebhentshini. Siphumuza izinyawo zethu ngokuqinile phansi, ngokwezibalo sicindezela i-quadriceps. Ibha kufanele ibe sezingeni elicishe lemehlo.
Sinquma ngobubanzi bokubamba: ngokuya sibeka izandla, kufushane ubukhulu, futhi kulapho imisipha yepectoral ibandakanyeka kakhulu emsebenzini. Ngokubanzi sibeka izandla, okuncane i-amplitude, futhi ukusebenza kwe-triceps ne-delts ngaphambili kusebenza kakhulu. Lapha sisebenza ngokuzama nokwenza amaphutha.
Ngincoma ukuqala ngokubamba okuvuleke kancane kunamahlombe, ngakho-ke sizosabalalisa ngokulinganayo umthwalo phakathi kwawo wonke amaqembu emisipha asebenzayo.
Ungaqali ukucindezela ngokubamba okubanzi kakhulu, ngoba ungazizwa ungakhululekile emajoyintini ehlombe nokuqina okungathandeki esifubeni. Ukuze usebenze ngokunethezeka ngezisindo ezinkulu ngokubamba okubanzi, unake ukunwebeka ngokucophelela kwemisipha ye-pectoral, lokhu kuzokuvumela impela ukuthi ukwandise umphumela.
Lapho sesinqume ukusethwa kwezandla, kuyadingeka ukuthi kususwe i-barbell kusuka kuma-rack. Ukuze wenze lokhu, ngokwezibalo cindezela ama-triceps akho bese uzama ukunweba ngokugcwele izindololwane zakho, ucindezele ibha ngokuqinile.
© Artem - stock.adobe.com
IBarbell bench bench
Susa i-barbell kusuka kuma-rack bese uyiletha phambili phambili, kufanele ibe sezingeni lesifuba.
- Kancane kancane futhi silawulwa, sehlisa i-barbell phansi, sihambisane nalokhu kuhamba ngomoya ophefumulayo. Ngaphandle kokwenza ukunyakaza okungazelelwe, beka i-barbell ezansi kwesifuba sakho. Uma usebenza ngamandla, ngincoma ukuthi ume isikhashana esifubeni sakho imizuzwana engu-1-2, ngakho-ke ukunyakaza okucindezelayo kuzoqhuma kakhulu. Uma usebenza ngobuningi, akudingekile ukwenza lokhu, qala ukucindezela ngokushesha ngemuva kokuthinta isifuba esingezansi nge-barbell.
- Sikhama ibha phezulu ngomzamo wemisipha ye-pectoral kanye ne-triceps. Senza umoya onamandla. Kulokhu, izindololwane akufanele zishintshe isikhundla sazo, "isikhungo" sezindololwane ngaphakathi sigcwele ukulimala. Ukuze ugxile ngokwengqondo kangcono kwi-barbell press, zama ubuqili obulandelayo: ngokushesha nje lapho uqala ukuphakamisa i-barbell, zama ukucindezela umzimba wakho wonke ebhentshini ngangokunokwenzeka, kube sengathi "uyahamba" kusuka ku-barbell, ngaleyo ndlela ubeke ukushesha okunamandla kokuphakamisa i-projectile. Lokhu kuzokunika ukuzwa okungcono ngama-biomechanics wokunyakaza futhi uzokwazi ukuphakamisa isisindo esithe xaxa. Lapho usuqede ukuphindaphinda okugcwele futhi welula ngokuphelele izindololwane, phinda futhi.
- Beka i-barbell emuva kuma-racks, uhambise amahlombe akho kancane ekhanda lakho.
© Artem - stock.adobe.com
Ngiyaphinda ngithi, le ndlela iyisampula semishini yokushicilela ibhentshi, kepha kuya ngezinhloso zakho, ingaguqulwa. Uma wenza ukukhipha amandla, udinga ukwenza i-arch eqinile emuva engezansi ukunciphisa i-amplitude, futhi futhi uzisize kancane ngezinqe nemilenze yakho, ucindezela ibha phezulu. Uma unesifiso sokucindezela ibhentshi ukuthola inani eliphakeme lokuphindaphinda, kufanele wehlise i-barbell esifubeni ngokushesha okukhulu ukuze "igxume" isuke esifubeni bese idlula ingxenye ye-amplitude ngenxa yamandla e-inertia. Uma inhloso yakho ukusebenza kahle imisipha ye-pectoral, yehlisa ibha phansi ngokushelela, ugxile ekunwebeni nasekutholeni i-pectoralis engezansi.
Amaphutha ajwayelekile okuqala
Iningi labahamba ngokuvivinya umzimba likwazi ukulimala kanzima ngenkathi lenza imishini yokunyathelisa ibhentshi. Ukuze ungaphindi isiphetho sabo, ngincoma ukukhumbula imininingwane elandelayo futhi ungalokothi wenze lokhu.
- Ungalokothi unganaki ukufudumala - izofudumeza amalunga akho nemisipha ikusize ulawule kangcono ukunyakaza.
- Sebenzisa izicathulo ezifanele... Awukwazi ukwenza umshini ojwayelekile webhentshi kuma-slippers noma ama-flip-flops, awukwazi ukuphumula kahle phansi.
- Isiteji sokususa ibha kusuka kuma-racks yisona esiphazamisayo nesibuhlungu kakhulu. Zizwe ukhululekile ukucela umuntu ejimini ukuthi akusize uphakamise i-barbell.
- Thola i-belayer ejwayelekile, yena uqobo othole imiphumela emihle emshinini wokushicilela ebhentshini. Usizo lozakwethu lapha kufanele lubushelelezi futhi lunembile, hhayi ukukhuphuka okubukhali.
- Qaphela igumbi lakho langemuva, ikakhulukazi ama-reps amabi. Lokhu ngokungangabazeki kuyithuluzi elihle kakhulu lokukhulisa izinkomba zamandla, kepha akufanele ubhekise kulo uma isisindo sakho sokusebenza emshinini wokucindezela ibhentshi singaphansi kokungenani okungenani i-100 kg - izinto zakho ze-articular-ligamentous kungenzeka zingakulungeli lokhu.
- Abaqalayo abaningi baphakamisa ubuhle babo ebhentshini ngomshini webhentshi. Lokhu akufanelekile ukwenza - kukhona ukucindezela okuqinile kuma-disc intervertebral emgogodleni we-lumbar. Zinike isimo sengqondo sokuthi kufanele uhlale uncike ebhentshini ngamaphuzu amathathu: izinqa, iqolo elingaphezulu nenape.
Yimaphi amanye amaphutha enza ama-newbies? Buka ividiyo:
Yiziphi ezinye izindlela zokunyathelisa ibhentshi yakudala?
Umshini wokushicilela ebhentshini wukuzivocavoca okuhlangene okuhlukahlukene kulabo abathanda ukulima kanzima ejimini. Zimbalwa izivivinyo zokuzivivinya ezingakufanisa nokusebenza kahle. Kepha kulabo, ngasizathu simbe, abakwazi ukwenza lo msebenzi ngenqubo efanele, sincoma ukuthi sizame okunye kokuzivocavoca okulandelayo esikhundleni somshini wokucindezela webhentshi wakudala:
Umshini wokucindezela ibhentshi we-Dumbbell ulele ebhentshini eliqondile
Ama-dumbbells asivumela ukuthi sisebenze nge-amplitude enkulu kune-barbell, ngaleyo ndlela sinwebe imisipha ye-pectoral kangcono futhi sisebenze kakhulu sodwa. Inqubo yalezi zivivinyo ezimbili iyafana, kepha lapho usebenza ngamadumbasi, kufanele unake kakhulu isigaba esibi sokunyakaza - ukunyakaza kufanele kube bushelelezi futhi kulawulwe kakhulu.
Idiphu emabhaleni angalingani
Ngokwenza i-dips kumigoqo engalingani, singakwazi ukufeza kahle isifuba esingezansi nama-triceps. Ukwenza ama-dumbbells asinde, ungasebenzisa izisindo ezengeziwe, qala nge-pancake eyodwa ye-5kg noma i-dumbbell encane bese ukhulisa kancane kancane isisindo sezisindo. Kodwa-ke, ungayidluli ngesisindo, ngoba kunengcindezi enkulu emajoyintini endololwana. Enye inketho yezisindo ngamaketanga asentanyeni, ngakho-ke isifuba sakho sincika phambili kakhulu, futhi imisipha ye-pectoral iba nengcindezi eyengeziwe.
Ukucindezela kwebhentshi eSmith
NoSmith, sichitha imizamo emincane sigcina umzila ongaguquguquki. Umshini wokushicilela oseSmith ubalungele kahle abaqalayo noma abasubathi abampofu emsebenzini oyisidina nebha endizeni eyodwa.
© lunamarina - stock.adobe.com
Ukucindezela kwebhentshi kumishini yokuvimba noma ye-lever
Cishe yonke iklabhu yesimanje yokuzivocavoca noma yokuzivocavoca inemishini eyahlukahlukene elingisa ukunyakaza kwesifuba. Masikhulume ngokungagwegwesi, iningi lazo alinalusizo nakancane, kepha kokunye i-vector yokusetha isethwe kahle kakhulu, ekuvumela ukuthi usebenze kahle izingxenye ezingezansi noma zangaphakathi zemisipha ye-pectoral. Musa ukujaha izisindo eziphakeme kulezi zivivinyo, sebenza ngezisindo ezikhululekile, lapho uzizwa khona ukusikwa kwemisipha edingekayo kahle, ebangeni lokuphindaphinda okungu-10-15, asinantshisekelo kumarekhodi wamandla lapha.
© Makatserchyk - stock.adobe.com
Ungayithuthukisa Kanjani Amandla Wokucindezela Bench?
Njenganoma yikuphi ukunyakaza okuyisisekelo, isihluthulelo sokwandisa isisindo silele ekusabalaliseni umthwalo ngendlela efanele nokwenza izivivinyo ezisizayo zemisipha ebandakanyekile ekuhambeni. Ungayinyusa kanjani imishini yokubeka ibhentshi?
Ngokwabiwa kwemithwalo, izinto zilula impela. Umshini wokunyathelisa ibhentshi wukuzivocavoca okusetshenziswa kakhulu kwezinsiza, ngakho-ke akumangazi ukuthi awukwazi ukuthuthuka usuka ekuzivocavoceni uye ekuzivocavoceni ngaphandle kokuba une-genetics emangalisayo. Ukusebenza kwabezindaba kufanele kushintshwe ngokusho kobukhulu namandla abo. Isibonelo, kokuzivocavoca okukodwa sisebenza ngezinsimbi ezinkulu ebangeni elincane lokuphindaphinda, kokulandelayo senza ukucindezela okuphindaphindiwe noma kwebhentshi ngokuma isikhashana esifubeni ngesisindo esimaphakathi, siphinde sisebenze imisipha ye-pectoral kuma-engeli ahlukahlukene, sisebenzisa ukucindezela kwe-dumbbell ebhentshini elinciphisayo, ama-push-ups kumigoqo engalingani, ukubeka ama-dumbbells nokunye ukuvivinya umzimba. Indlela edidiyelwe yokuqeqeshwa kanye nokufundwa okuhlukanisiwe kwamaqembu emisipha emincane yingxenye ebophezelekile yenqubo yokuqeqesha abasubathi abathanda umshini wokucindezela ibhentshi.
Ukuzivocavoca kosizo
Kunenani elikhulu lokuzivocavoca elisizayo lokukhulisa inani lesikhathi esisodwa emshinini wokucindezela ibhentshi, ngakho-ke ungesabi ukwehlukanisa inqubo yakho yokuqeqesha - lokhu ngokuqinisekile kuzoholela emiphumeleni emihle futhi kunqobe "ukuma". Ake sibheke okuvame kakhulu:
- Ukucindezela kwebhentshi ume kancane. Ngokumisa ngokuphelele ukunyakaza nokucisha amandla e-inertia, umshini wokucindezela ibhentshi ubonakala unamandla kakhulu futhi ushesha, amandla okuqhuma emisipha ye-pectoral kanye ne-triceps akhula kahle. Yenziwa ngesisindo esingu-20-30% esingaphansi kwesisikhathi esisodwa.
- Ukucindezela kwebhentshi nge-amplitude elinganiselwe. Sisebenzisa ibhulokhi ekhethekile noma izitobha, sisebenza ngesisindo esiningi, ngaphandle kokwehlisa ngokuphelele umgoqo esifubeni. Lokhu kuvivinya umzimba kuqinisa ngokuphelele imisipha nemisipha futhi kusisize ngokwengqondo ukujwayela izinsimbi ezisindayo.
- Cindezela usuka phansi. Lokhu kuvivinya umzimba kungenziwa nge-barbell noma ngama-dumbbells. Iqiniso ngukuthi endaweni ephansi kakhulu sincike phansi ngama-triceps futhi sisebenze ngomzila omfushane. Kuthuthukisa umqondo omuhle wokulawula i-projectile.
- Ukuphindaphinda okungekuhle. Yenziwa ngesisindo esingu-15-30% ngaphezulu kwesiphezulu. Wehlisa i-barbell esifubeni ngokunensa ngangokunokwenzeka, bese uyikhama ngosizo lozakwethu. Yelula kahle imisipha ye-pectoral futhi iqeqesha amandla emisipha nemisipha.
- Ukucindezela kwebhentshi ngamaketanga. Uma ijimu yakho ifakwe amaketanga ensimbi esindayo, ungayisebenzisa ngokuphepha ekusebenzeni kwakho. Silengisa amaketanga kanye nama-pancake futhi senza ukucindezela kwebhentshi. Iketanga kufanele libe lide ngokwanele ukuze iningi lalo libe phansi ezansi. Ukucindezela ibha kuba nzima kakhulu njengoba amaketanga enza ibha isinde futhi isinde njengoba uphakamisa.
- Umshini wezempi (umshini wokuma we-barbell). Ngokwehlukana kulayishwa inqwaba yangaphambili yama-deltas, ethatha cishe ingxenye yesithathu yomthwalo ngesikhathi sokucindezela kwebhentshi. Amahlombe aqinile ayisihluthulelo sokushicilela okuqinile kwebhentshi.
- Ukucindezela kwebhentshi ngokubamba okuncane. Ishintsha ukugcizelelwa komthwalo kuma-triceps nasengxenyeni engaphakathi yesifuba. Umsebenzi unzima ukuthi ububanzi bokunyakaza buba bukhulu ngenxa yesimo esincane sezandla. Kulokhu, izindololwane kufanele zihambisane nomzimba.
- Ukubeka ama-dumbbells alele ebhentshini eliqondile. Akuyona imfihlo ukuthi ukwelula kunendima enkulu ekuqhubekeni kokusebenza kwamandla. Yintambo ebhekana kangcono nalomsebenzi, okwenza ukuthamba kwemisipha yamapayipi kube ngepulasitiki ethe xaxa, okwenza kube lula ukwehliswa komgoqo osindayo esifubeni. Okunye ukuvivinya umzimba okufana nokwaziswa kwe-crossover noma "uvemvane", ngombono wami, akusebenzi kangako, kepha futhi kwenzeka ezigabeni ezithile zenqubo yokuziqeqesha.
© Makatserchyk - stock.adobe.com
Imihlahlandlela yeBench Press 2019
ERussia, imincintiswano yabezindaba yebhentshi ibanjwa ngaphansi kwemifelandawonye eminingi. Kodwa-ke, umfelandawonye osemthethweni (iFederation of Powerlifting yaseRussia - i-FPR) usanda kufaka isigaba esingahlomile emshinini wokushicilela ebhentshini sibe namandla aso, futhi namazinga aso asengakachazwa ngokuphelele, amazinga e-MS, i-MSMK ne-Elite awakacaci.
Ukuhlomisa i-powerlifting kanye ne-bench press yizinto eziyimpikiswano, futhi mhlawumbe sizokweqa ingxoxo yabo namuhla. Ngalesi sizathu, okuthandwa kakhulu ngama-bencher kanye nama-powerlifters amaningi ezweni lethu, enza ngaphandle kwemishini, yinhlangano ehlukile i-WPC / AWPC (ehlukaniswa nokulawulwa kwezidakamizwa / ngaphandle kokulawulwa kwezidakamizwa), enikezela ukufeza la mazinga alandelayo (Mangisho, ngentando yeningi kakhulu) yokwabela ilungu imifelandawonye yesigaba sezemidlalo:
ISHADI LOMUNTU WESIZWE (AWPC)
(IBHANDLA LOKUQINISA NGAPHANDLE KWEZINTO)
| Isisindo isigaba | Elite | I-MSMK | MC | I-CCM | Mina | II | III | Mina. | UJuni II. |
| 52 | 127.5 | 110 | 95 | 82.5 | 75 | 67.5 | 57.5 | 47.5 | 37.5 |
| 56 | 137.5 | 120 | 102.5 | 90 | 80 | 72.5 | 62.5 | 52.5 | 42.5 |
| 60 | 147.5 | 127.5 | 112.5 | 97.5 | 87.5 | 77.5 | 67.5 | 55 | 45 |
| 67.5 | 165 | 142.5 | 125 | 107.5 | 97.5 | 87.5 | 75 | 62.5 | 50 |
| 75 | 180 | 155 | 135 | 117.5 | 105 | 95 | 82.5 | 67.5 | 55 |
| 82.5 | 192.5 | 167.5 | 145 | 127.5 | 112.5 | 102.5 | 87.5 | 72.5 | 57.5 |
| 90 | 202.5 | 175 | 152.5 | 132.5 | 120 | 107.5 | 92.5 | 77.5 | 60 |
| 100 | 215 | 185 | 162.5 | 140 | 125 | 112.5 | 97.5 | 80 | 65 |
| 110 | 225 | 195 | 167.5 | 147.5 | 132.5 | 117.5 | 100 | 85 | 67.5 |
| 125 | 235 | 202.5 | 177.5 | 152.5 | 137.5 | 122.5 | 105 | 87.5 | 70 |
| 140 | 242.5 | 210 | 182.5 | 157.5 | 142.5 | 127.5 | 110 | 90 | 72.5 |
| 140+ | 250 | 215 | 187.5 | 162.5 | 145 | 130 | 112.5 | 92.5 | 75 |
AMADODA AMA-BIT RATE TABLE (WPC)
(IBHANDLA LOKUQINISA NGAPHANDLE KWEZINTO)
| Isisindo isigaba | Elite | I-MSMK | MC | I-CCM | Mina | II | III | Mina. | UJuni II. |
| 52 | 150 | 130 | 112.5 | 97.5 | 87.5 | 77.5 | 67.5 | 55 | 45 |
| 56 | 162.5 | 140 | 122.5 | 105 | 95 | 85 | 72.5 | 60 | 47.5 |
| 60 | 175 | 150 | 130 | 115 | 102.5 | 92.5 | 77.5 | 65 | 52.5 |
| 67.5 | 195 | 167.5 | 147.5 | 127.5 | 115 | 102.5 | 87.5 | 72.5 | 57.5 |
| 75 | 212.5 | 182.5 | 160 | 140 | 125 | 112.5 | 95 | 80 | 65 |
| 82.5 | 227.5 | 197.5 | 170 | 147.5 | 132.5 | 120 | 102.5 | 85 | 67.5 |
| 90 | 240 | 207.5 | 180 | 157.5 | 140 | 125 | 107.5 | 90 | 72.5 |
| 100 | 252.5 | 220 | 190 | 165 | 147.5 | 132.5 | 115 | 95 | 75 |
| 110 | 265 | 227.5 | 197.5 | 172.5 | 155 | 140 | 120 | 100 | 80 |
| 125 | 275 | 240 | 207.5 | 180 | 162.5 | 145 | 125 | 105 | 82.5 |
| 140 | 285 | 247.5 | 215 | 187.5 | 167.5 | 150 | 130 | 107.5 | 85 |
| 140+ | 292.5 | 252.5 | 220 | 192.5 | 172.5 | 155 | 132.5 | 110 | 87.5 |
Izinhlelo zokuqeqesha
Abasubathi cishe njalo bafaka umshini wokucindezela ebhentshini ohlelweni lwabo lokuqeqesha. Kwabaqalayo, lo msebenzi uyingxenye yohlelo lomzimba olugcwele, lwabadlali abanolwazi oluningi - ngosuku lokuqeqesha imisipha ye-pectoral.
Izinhlelo ezidume kakhulu zokuhlukanisa:
| I-chest + triceps | |
| Ukuzivocavoca umzimba | Isetha ama-x reps |
| Ukucindezela kwebhentshi | 4x12,10,8,6 |
| Hlanganisa iBarbell Press | 3x10 |
| Ama-Push-up kumigoqo engalingani nge-add. isisindo | 3x12 |
| Imininingwane yesandla ku-crossover | 3x15 |
| Ukucindezela kwebhentshi laseFrance | 4x12 |
| Ukubuyela emuva | 3x12 |
| Isifuba + ama-biceps | |
| Ukuzivocavoca umzimba | Isetha ama-x reps |
| Ukucindezela kwebhentshi | 4x12,10,8,6 |
| Hlanganisa ukucindezela kwe-dumbbell | 3x10 |
| Cindezela ku-hummer | 3x10 |
| Imininingwane ku-crossover | 3x15 |
| Ukushintsha ama-dumbbells ngenkathi uhleli ebhentshini elithambile | 4x10 |
| Ukuphakamisa ibha yama-biceps ebhentshini laseScott | 3x12 |
| Isifuba + emuva | |
| Ukuzivocavoca umzimba | Isetha ama-x reps |
| Ukucindezela kwebhentshi | 4x12,10,8,6 |
| Ukudonsa ngokungeza. isisindo | 4x10 |
| Hlanganisa iBarbell Press | 3x10 |
| Umugqa we-Dumbbell oya eBelt | 3x10 |
| Ama-Push-up kumigoqo engalingani nge-add. isisindo | 3x10 |
| Umugqa Wokubamba Onciphisa Umncane webhulokhi elingaphezulu kuye esifubeni | 3x10 |
| Ukubeka dumbbells amanga | 3x12 |
| Ukudonsa okuvundlile kwebhulokhi kuya ebhande | 3x10 |
| Isifuba ngosuku oluhlukile | |
| Ukuzivocavoca umzimba | Isetha ama-x reps |
| Umshini webhentshi ulele ebhentshini eliqondile | 4x12,10,8,6 |
| Hlanganisa i-Dumbbell Press | 3x12,10,8 |
| Ama-Push-up kumigoqo engalingani nge-add. isisindo | 3x10 |
| Cindezela ku-hummer | 3x12 |
| Imininingwane ku-crossover | 3x15 |
Izakhiwo zeCrossfit
Ithebula elingezansi likhombisa izakhiwo ze-crossfit eziqukethe umshini wokucindezela ebhentshini. Udinga ukuqonda ukuthi abekho abagijimi abafanayo, ngamunye wethu ngamunye ngendlela yakhe, ngakho-ke isisindo sokusebenza ebhentshini sihlala ngokuqonda komsubathi. Umdlali ngamunye we-CrossFit angazama ukuqedela isethi ayithandayo, eshintsha isisindo sebha ngokuya ngezinga lakhe lokuqina komzimba nezikhombisi zamandla.
| Othandekayo | Senza ipiramidi ebuyela emuva (wehla usuka kokuphindaphindwayo okungu-10 kuye koku-1) ekucindezelweni kwebhentshi bese ugingqa ku-roller yemisipha yenqubo yesisu, ukushintshanisa izivivinyo ngendlela ngayinye. |
| I-mayhem yephrojekthi | Yenza i-reverse piramidi (yehle isuka kokuphindaphindwayo okungu-10 kuye koku-1) emshinini wokucindezela ebhentshini. Ngemuva kwesethi ngayinye yomshini webhentshi - ukudonsa okungu-10 kubha. |
| I-100 × 100 iBarbell Bench Press | Yenza ukuphindaphinda okungu-100 komshini webhentshi ngebha engu-100 kg. |
| 4 km | Run 1 km run kanye nebhentshi press set. Imizuliswano engu-4 isiyonke. Umsebenzi ukwenza inani eliphakeme lokuphindaphinda ebhentshini. |
| Ihange | Yenza i-21-15-9-15-21 kettlebell swings ngesandla esisodwa nangebhentshi. |
| Isisekelo | Yenza ama-deadlifts angama-21-15-9, ama-squats akudala nemishini yasebhentshi nge-barbell, isisindo sayo esilingana nesisindo somsubathi. |
Umshini wokucindezela ibhentshi uwukuzivocavoca okuhle okusebenzisa inani elikhulu lemisipha futhi kungahlanganiswa ngokukhululekile nezinye izivivinyo eziningi. Zama ama-supersets we-incline dumbbell ne-dumbbell push-ups noma ama-dips anesisindo esengeziwe sokusebenza kuzo zonke izindawo zemisipha yakho ye-pectoral. Noma yenza imishini yokushintshanisa ngokudonsa ukunyakaza emhlane wakho (ukugoba imigqa, ukudonsa, noma ukugoba imigqa ye-dumbbell) ukuze usebenze isifuba sakho futhi ubuyele ekuzivocavoca okukodwa ngesikhathi esincane. Konke kuncike kuphela emcabangweni wakho nasezingeni lokuqina komzimba.
