Zeziphi izihlunu ezisebenza ngoomatshini bokushicilela beBhentshi?

Umxholo

• Izibonelelo zoomatshini bokushicilela bebhentshi
• Zithini iimpembelelo zokutshintsha kweebhentshi kwimisipha?
• Uyenza njani into yokushicilela ibhentshi
• Ngokwesiko, umatshini wokushicilela webhentshi tyaba
• Cinezela ukubamba isitulo sebhentshi
• Thambeka kumatshini wokushicilela webhentshi
• Nciphisa isifuba
• Ukubandakanya oomatshini bokushicilela bebhentshi kwinkqubo yakho yesiqhelo
• Yise kude

Izibonelelo zoomatshini bokushicilela bebhentshi

Oomatshini bokushicilela beBhentshi ngumthambo onokusetyenziselwa ukuthambisa imisipha yomzimba ongaphezulu, kubandakanya neepeketali, iingalo namagxa.

Ngokuxhomekeka kwiinjongo zakho, kukho ukwahluka okwahlukileyo koomatshini bokushicilela abasebenza ngeebhentshi ezahlukileyo, nabo. Umzekelo, umatshini osisigxina wokubamba ibhentshi ukwasebenza kwiitrikhi kunye neengalo zangaphambili.

Olunye ukongeza oomatshini bokushicilela bebhentshi kwirejimeni yoqeqesho lobunzima kubandakanya ukonyusa amandla omzimba aphezulu, ukuphucula ukunyamezelana kwemisipha, kunye nokulungiselela umzimba wakho ongaphezulu ukuba wenze iintshukumo ezinje nge-pushups. Banokuzilolonga ngokukuko kwimidlalo efana nokuprinta, iHockey kunye nebhola ekhatywayo.

Funda ukufunda okungakumbi malunga noomatshini bokushicilela bebhentshi kunye nendlela yokufumana okuninzi kulo msebenzi.

Zithini iimpembelelo zokutshintsha kweebhentshi kwimisipha?

Umahluko ngamnye wokushicilelwa kwebhentshi usebenza ngokwahlukileyo kumaqela emisipha. Utshintsho lubandakanya:

• Umatshini wokushicilela wesitulo sendabuko. Lo msebenzi wenziwe ulele phantsi kwibhentshi ethe tyaba kwaye ucofe i-barbell phezulu nasezantsi ukuphakama kwesifuba. Isebenza izihlunu zepectoral, amagxa kunye neengalo.
• Thambeka kumatshini wokushicilela webhentshi. Ngokwahluka, umphambili webhentshi ujikelezwe phakathi kweedigri ezingama-45 ukuya kwezingama-60 ngenxa yoko uncike ngasemva kancinane. Ijolise kwimisipha yesifuba esingaphezulu kunye namagxa.
• Nciphisa isitishi sebhentshi. Ngokwahluka, umphambili webhentshi ujonge phezulu, ke xa ulele phantsi iinyawo zakho zikwisikhundla esiphezulu kunentloko yakho. Isebenza izihlunu zesifuba esisezantsi kunye namagxa.
• Cinezela ukubamba isitulo sebhentshi. Ngexesha lokwahluka, izandla zakho zincinci kunye kwi-barbell. Isebenza triceps kunye neengalo.

Akunyanzelekanga ukuba wenze konke oku kwahluka kuhlobo olunye lomsebenzi. Ukusetyenziswa gwenxa kweqela lezihlunu kunokukhokelela ekonzakaleni. Kuyinyani ngakumbi ukuba usebenza ngamatye anzima.

Ukuba uthanda iintlobo ezahlukeneyo, unokukhetha iindlela ezimbini ezahlukeneyo ngokuzilolonga. Zama ukuzinika usuku lokuphumla uvumele izihlunu ukuba ziphinde zilulame ngaphambi kokutshintsha phakathi kolunye umahluko.

Uyenza njani into yokushicilela ibhentshi

Ngokwesiko, umatshini wokushicilela webhentshi tyaba

Izixhobo ezifunekayo: i-barbell (ukongezwa kobunzima), ibhentshi elisicaba

1. Thetha ngomqolo kwisitulo esithe tyaba. Bamba i-barbell ngezandla ezibanzi kancinci kunobubanzi begxalaba.
2. Cinezela iinyawo zakho ngokuqinileyo emhlabeni kwaye ugcine isinqe sakho ebhentshini kuyo yonke intshukumo.
3. Cothisa kancinci indawo yokubeka, ukuba uyayisebenzisa, uze wehlise isifuba esifubeni, uvumele iingqiniba zigobele ecaleni.
4. Yeka ukuthoba xa iingqiniba zingaphantsi nje kwebhentshi. Cinezela iinyawo emgangathweni njengoko utyhala ibar umva ukuze ubuyele kwindawo yokuqala.
5. Yenza i-5-10 reps, kuxhomekeke kubunzima obusetyenzisiweyo. Yenza ukuya kwiiseti ezintathu.

Cinezela ukubamba isitulo sebhentshi

Izixhobo ezifunekayo: i-barbell (ukongezwa kobunzima), ibhentshi elisicaba

Sebenzisa la manyathelo angasentla kuxinzelelo lwesiko lwebhentshi, kodwa bamba i-barbell ngezandla ububanzi-egxeni kuyo yonke intshukumo.

Thambeka kumatshini wokushicilela webhentshi

Izixhobo ezifunekayo: I-2 dumbbells okanye i-barbell, ibhendi ethambekileyo i-angled phakathi kwe-45 kunye ne-60 degrees

1. Beka iinyawo zithe tyaba phantsi njengoko uncike umva kancinci ukuze umqolo wakho uphumle ebhentshini ngomqolo ongathathi cala.
2. Qala ngokubamba i-dumbbells okanye i-barbell ekuphakameni kwesifuba. Iiplanga kufuneka zijonge phambili, kunye nasesithupheni esongelwe ngesiphatho.
3. Cinezela ubunzima phezulu phezulu kwamehlo akho okanye ngaphezulu kancinci, iingqiniba zandiswa ngokupheleleyo.
4. Inhale kwaye unciphise kancinci i-dumbbells okanye i-barbell kancinci kunye nolawulo de bachukumise okanye bafikelele ngaphezulu kwesifuba, iingqiniba kunye nezihlahla zihlala emacaleni.
5. Phinda umshicileli kwaye wenze malunga ne-5 reps, okanye ngaphezulu ukuba uhambele phambili. Sekela inani labaphindaphindayo okhululekileyo kulo kubungakanani bobunzima obusebenzisayo, nawe. Yenza ukuya kwiiseti ezi-3.

Nciphisa isifuba

Izixhobo ezifunekayo: Ibhentshi i-angled phantsi -30 degrees.

1. Cotha phantsi kwibhentshi yokwehla ukuze imilenze yakho iphezulu kunentloko yakho, ugcine umqolo wakho utyalwe ngokuqinileyo ngasemva kwebhentshi. Beka iinyawo zakho kwizikhuselo ezibonelelweyo.
2. Yiba ne-spotter ekuncedayo ukuphakamisa ibha kwi-rack okanye kwi-dumbbells, ukuba usebenzisa. Kuya kufuneka ubambe ubunzima kubude besifuba, iingalo zibanzi kancinci kunokuphakama kwamagxa.
3. Cofa ubunzima de iingalo zakho zithi nkqo kwaye utshixelwe phezulu.
4. Cothisa kancinci ubunzima babuyele kubude besifuba, iingqiniba ziye emacaleni.
5. Phinda umshicileli kwaye wenze malunga ne-5 reps, okanye ngaphezulu ukuba uhambele phambili. Sekela inani labaphindaphindayo okhululekileyo kulo kubungakanani bobunzima obusebenzisayo, nawe. Yenza ukuya kwiiseti ezi-3.

Ukubandakanya oomatshini bokushicilela bebhentshi kwinkqubo yakho yesiqhelo

Ukuba ufuna ukongeza oomatshini bokushicilela bebhentshi kwinkqubo yakho yokunyusa ubunzima, zama ukwenza oomatshini bokushicilela bebhentshi kabini okanye kathathu ngeveki. Zinike ubuncinci usuku phakathi kokwenza oomatshini bokushicilela bebhentshi ukuvumela izihlunu zakho ukuba ziphinde zibuye.

Inani leempendulo ozenzayo kwiseshoni nganye lixhomekeke kwiinjongo zakho zokuqina. Ukuba usebenzisa ubunzima obunzima kakhulu, ukwenza i-3 ukuya kwi-5 yokuphindaphinda ngexesha kunokwanela ukuba usebenze. Unokwenza iiseti ezi-3, uphumle imizuzu embalwa phakathi kweeseti.

Ukuba ujonge ukwakha impilo yentliziyo, ungenza inani eliphezulu le-reps-ejikeleze i-5 ukuya kwi-10 - enobunzima obuphantsi.

Olunye uqeqesho onokufuna ukulwenza esifubeni nasemva komhla kubandakanya ukugoba ngaphezulu kwemigca, i-chinups, kunye ne-diamond pushups.

Ukuzivocavoca umzimba wonke, chitha olunye usuku ugxile kwimilenze nasemagxeni ngokwenza i-squats, imiphunga kunye noxinzelelo oluphezulu. Kuya kufuneka ubandakanye umthambo wentliziyo kunye nokubaleka, ukuqubha, okanye ukukhwela ibhayisikile kwindlela yakho yeveki.

Ukulandela olu hlobo lweendlela ezahlukeneyo kubalulekile ukuze uqiniseke ukuba usebenza umzimba wakho uphela. Olu hlobo lwenkqubo yesiqhelo yeveki likuvumela ukuba uthathe iintsuku zokuphumla ukuvumela izihlunu ezahlukeneyo ukuba ziphinde zibuye.

Iinkqubo zomzimba opheleleyo zinokusebenza ngakumbi kunoqeqesho lwendawo, okanye usoloko usenza umthambo ofanayo ukuzama ukwakha umsipha. Khumbula, umzimba wakho ukhawuleza uziqhelanise nokuzilolonga, ngoko ke kubalulekile ukuba utshintshe ukuzilolonga kwakho ukugcina umzimba wakho uphikiswa.

Yise kude

Oomatshini bokushicilela bebhentshi banokuba ngumthambo ofanelekileyo wokwakha isifuba, ingalo kunye nezihlunu zamagxa. Ukuba umtsha kumatshini wokushicilela webhentshi, sebenza nebala. Banokubukela ifom yakho kwaye baqiniseke ukuba uphakamisa ubunzima obuchanekileyo kwinqanaba lakho lokuqina.

Ukuba awuqinisekanga ngendlela yokongeza oomatshini bokushicilela ebhentshini kwindlela efanelekileyo yokomelela komzimba, sebenza nomqeqeshi oqinisekisiweyo. Banokwenza inkqubo esekwe kwiinjongo zakho.