Bench Press - imishini umsebenzi

Bench cindezela - main umsebenzi eyisisekelo, okuyinto wezwa zonke umsubathi. Ngisho Wabasaqalayo, eyaya egumbini okokuqala, dlula simulators esiyinkimbinkimbi amanqe ngokushesha ukusebenzisa ukwenza cindezela ebhentshini. Imishini, njengoba kungase kubonakale efika kuqala, elula, kodwa akunjalo. Abantu bakholelwa izinto ezihlukahlukene kanye nezinhlobo umsebenzi. Ngokwesibonelo, ebhentshini ucindezela isango eliwumngcingo, enalokho kuthambekela ebhentshini cindezela bese abanye.

Bench cindezela kuyinto ekusebenziseni ethandwa kakhulu sawo esiningi futhi Weightlifting bebonke. Abangani bakho bangase bangaqapheli mayelana ezimfushane, deadlift, kodwa ngeke ukubuza ukuthi singakanani uvuna. Uma ufuna ukuthuthukisa imiphumela yakho kule Simulator, landela zonke izeluleko imithetho ebekwe kulesi sihloko. Ngaphezu kwalokho, le ndlela kuthinte isimo izikhali zakho futhi esifubeni. Lesi sihloko sizohlola amaphuzu.

Ukuzivocavoca ngokuvamile isebenzisa lezi amaqembu kwemisipha: esifubeni, amahlombe (phambili futhi uvumelanise ngemuva) kanye triceps. Ngaphezu kwalokho, ngempela buhle kakhulu triceps. Lokhu akusona isimanga, ngoba umsebenzi Akusikho lutho kuyinto base. Ukuthuthukisa inqubo efanele futhi ukwazi ukuthi ukumpompa imisipha eqenjini elithile, udinga ukuqeqesha eziningi futhi unolwazi olwanele.

Kuthinta yokuma izindololwane, futhi ububanzi ukubamba?

Into yokuqala ukubamba ububanzi ithonya kulokho amaqembu kwemisipha beyobe behileleke ngesikhathi umsebenzi. I ebanzi uthatha isibambo, siyokhula ukulayishwa Pecs futhi izikhwepha zomfana. A isango elincane unesibopho ukudonsa triceps futhi deltas. Kubalulekile ukwazi ukuthi elibambe ububanzi kwenza kube nokwenzeka ukuba siphakamise isisindo okuningi kuka emincane.

Le mfundiso eyasungulwa ethi efanele izandla kuboniswe figure. Kusemqoka ukuthi ibhodi lemisindo yakho perpendicular entanyeni kwaba ngesikhathi lapho izandla zakho umthwalo eliphakeme. Lokhu isango sikunikeza isikhundla esimile tando biyela you ukulimala.

isikhundla umzimba

Umzimba kufanele kubekwe ebhentshini ukuze nenqe omi yokubeka, kwaba ngaphezu kwamehlo nje. Kulokhu, uzothola isikhundla esincane, futhi ngeke kube lula ukuhambisa intamo isimo sokuqala, futhi ukumbuyisa emva sivivinyo. Bekungaba kahle ngawakhamela bar, ngaphandle ezithinta yokubeka.

Professional eguqa emuva

Kuka ngemuva uyingxenye ebaluleke kakhulu ekusebenziseni. Kodwa, iqiniso liwukuthi indlela enjalo yokuhlaziya isimo itholakala kuphela abantu abanolwazi osevele ukuthi benzenjani izivivinyo hhayi bayalimala. Hog kuyadingeka ukuze aphakamise inesisindo ngesikhathi ebhentshini umsebenzi. Isisetshenziswa kuyinto kubenzima. Udinga Dabula ebhentshini umzimba wakho, futhi uthinte izibunu zakhe kuphela. Umsebenzi oyinhloko uwela phezu imilenze kanye izindwani ehlombe.

Kuka kuzokwenza ukusebenzisa amanye amaqembu kwemisipha, njengalapho ephansi webele ugongolo (nguye esiqine).

Indlela ukuhambisa entanyeni

Thatha entanyeni ezandleni zakhe, futhi ukwehlisa ngakho kangangokuthi uthinta phansi imisipha pectoral, endaweni ye plexus elanga. enalokho kuthambekela ebhentshini cindezela futhi sikhona. Technique kuhlukile kancane, ngokuqondene okuyinto akhishwa ezinye amaqembu kwemisipha. Kubalulekile ukwazi ukuthi awukwazi wehlise ibha eduze entanyeni, kungenjalo kukhona ingozi yokulimala.

ukuphepha

Kusemqoka ukuthi unayo umlingani oVikelwe ngesikhathi ebhentshini umsebenzi. Le nqubo elula kakhulu, kodwa kudingeka aphathe it sina. Enough ubuye, ukuthatha nentamo kanzima, kokulilungisa ku ngemilenze. Ngemva kwalokho, sisisebenzise futhi aqhubeke ehambisana nesiphithiphithi. + Lapho mina ukubamba ibha awubeka the yokubeka.