Thambekisa ngokuchasene neBhentshi yeFlethi: Yeyiphi eyona nto ilungileyo kwisifuba sakho?

Umxholo

• Thambekisa oomatshini bokushicilela bebhentshi
• Thambekisa isifuba, inyathelo ngenyathelo
• Oomatshini bokushicilela bebhentshi abaphantsi
• Flat ebhentshini isifuba cofa inyathelo ngenyathelo
• Ukuthintela ukhuseleko

Thambeka kuthelekiswa neflethi

Nokuba uyadada, utyhala inqwelo yokutya, okanye uphosa ibhola, ukuba nezihlunu ezomeleleyo zesifuba kubalulekile kwimisebenzi yemihla ngemihla.

Kubaluleke kakhulu ukuqeqesha izihlunu zesifuba njengokuba unokwenza naliphi na elinye iqela lemisipha. Olunye uqeqesho oluqhelekileyo nolusebenzayo ekusebenzeni kwezihlunu zesifuba kukucinezelwa kwesifuba. Kodwa loluphi ushicilelo lwesifuba olona lusebenzayo: ukuthambekela okanye ukucofa kwebhentshi yesifuba?

Akukho mpendulo ichanekileyo okanye engalunganga. Ngumbandela wokhetho ngakumbi, zithini iinjongo zakho zobuqu, kunye nokuba uzama ukufezekisa ntoni. Ukwandisa iziphumo zakho, zenze zombini ezi ntlobo zoomatshini bokushicilela besifuba, kuba zombini zisebenza phantse zonke izihlunu ezifanayo kodwa zibethe izihlunu ngeendlela ezahlukileyo.

Makhe sijonge kukhetho ngalunye kwezi.

Itheyibhile engezantsi ibonisa ukuba zombini oomatshini bokucinezela bebhentshi kunye noomatshini bokushicilela besifuba esisicaba basebenza ngezihlunu zesifuba.

Thambekisa oomatshini bokushicilela bebhentshi

Imisipha ephambili ye-pectoralis ibandakanya i-clavicular kunye nentloko ye-sternocostal (ephezulu kunye esezantsi pec).

Injongo yokushicilela ukuthambekela kukujonga ngakumbi umsebenzi kwii-pecs eziphezulu. Olona ncedo luphambili ekwenzeni oomatshini bokucinezela kukuthobela icandelo eliphezulu lezihlunu zepectoral.

Xa ibhentshi isetelwe ukuthambeka (i-15 ukuya kwi-30 degrees), wenza ukuba amagxa akho asebenze ngakumbi kuba ithelekiswa nokucinezelwa kwamagxa. Kwakhona, ngenxa yecala leebhentshi, lo msebenzi ubeka uxinzelelo oluncinci kwibhokisi yakho yokujikeleza, eyindawo eqhelekileyo yokwenzakala xa usebenzisa ibhentshi ethe tyaba.

Nangona kunjalo, kukho ubugxwayiba ekwenzeni i-incline chest press. Ngenxa yokuba i-cline chest press ibeka uxinzelelo kwi-pec yakho ephezulu, ikhula ngakumbi eli qela lezihlunu, ngelixa ibhentshi elisicaba lithanda ukwakha ubunzima kuyo yonke i-pec.

Usebenzisa ngokukuko ii-deltoids zakho (amagxa) kule engile, ke awufuni kusebenza kwii-deltoids zakho ngosuku olulandelayo. Awusoze ufune ukugqitha kwimisipha yakho, enokwenzeka ukuba uqeqesha iqela elifanayo leemisipha iintsuku ezimbini zilandelelana. Ukusetyenziswa gwenxa kwawo nawuphi na umsipha kunokukhokelela ekonzakaleni.

Thambekisa isifuba, inyathelo ngenyathelo

1. Thetha ubuye ebhentshini. Qinisekisa ukuba ibhentshi ihlengahlengiswa phakathi kweedigri ezili-15 ukuya kwezingama-30. Nantoni na ephezulu kuneedigri ezingama-30 isebenza ikakhulu kwii-deltoids zangaphambili (emagxeni). Ukubambelela kwakho kufanele ukuba kulapho iingqiniba zakho zenza i-90-degree angle.
2. Sebenzisa ubambo lobubanzi begxalaba, songa iminwe yakho ujikeleze ibar kunye neentende zakho zijonge kude kuwe. Phakamisa ibar phezulu kwi-rack kwaye uyibambe ngokuthe ngqo kuwe ngeengalo zakho zitshixiwe.
3. Njengoko uphefumla, yehla kancinci kude kube ibar iyintshi kude nesifuba sakho. Ufuna ibha ihambelane nesifuba sakho esingasentla lonke ixesha. Iingalo zakho kufuneka zibe kwinqanaba le-45-degree kwaye zifakwe emacaleni akho.
4. Bamba esi sikhundla ngenani elinye emazantsi ale ntshukumo kwaye, kunye nomphunga omkhulu, tyhala ibar ubuyele kwindawo yakho yokuqala. Tshixa iingalo zakho, bamba, kwaye wehle kancinci.
5. Phindaphinda kali-12 kwaye emva koko ubeke ibar kwakhona kwi-rack.
6. Gcwalisa iiseti ezintlanu zizonke, ukongeza ubunzima emva kweseti nganye.

Oomatshini bokushicilela bebhentshi abaphantsi

Njengoko sele kukhankanyiwe, i-pectoralis enkulu ine-pec ephezulu kunye nezantsi. Xa ibhentshi ethe tyaba, zombini iintloko zixinzelelekile ngokulinganayo, nto leyo eyenza lo msebenzi ungcono kuphuhliso lwepec.

Umatshini wokushicilela webhentshi tyaba yintshukumo yendalo engaphezulu, xa kuthelekiswa nemisebenzi yakho yemihla ngemihla. Nangona kunjalo, njengokucofa kwesifuba sokuthambeka, kukho izinto ezithile.

UDorian Yates, umakhi oqeqeshiweyo womzimba, uthe: “Andibandakanyi ibhentshi elisicaba kwinkqubo yam ye-pec kuba ndicinga ukuba icinezela ngaphambili i-deltoids kakhulu ukuba ibe ngumthambo osebenzayo wokwakha isifuba. Kwakhona, i-angle ye-bench bench press ibeka i-pec tendons kwindawo esengozini. Ukulimala kwamagxa kunye nokulimala ngokweqile kunokubangelwa kwi-benching flat. Izinto ezininzi ezaphukileyo ekwakheni umzimba ziye zabangelwa ngoomatshini abasindayo beebhentshi. ”

Njengabaqeqeshi bobuqu, ndibona ukwenzakala kwamagxa phakathi kwamadoda njengokona kwenzakala kuqhelekileyo. Iimpazamo eziqhelekileyo zezi:

• ndingenabani wokuzibona ngokufanelekileyo
• ngaphandle koncedo lokuphinda ndenze ibar
• ukubamba okungalinganiyo
• ukuba necala elibalaseleyo lokuphakamisa ubuninzi bobunzima, oko kuthetha ukuba mhlawumbi babethambekile

Njengalo naluphi na uhlobo lokushicilela, kufuneka usifudumise isifuba kunye namagxa ngokufanelekileyo ngokusebenzisa imixokelelwano yokumelana nangokuzolula. Ngebhentshi elisicaba, kuya kufuneka uqiniseke ukuba unendawo yokuhamba egxalabeni kunye nozinzo olunamandla lokunciphisa ukubakho kokulimala.

Ukuba ufumana ukungonwabi konke konke ngexesha lokuzilolonga kwebhentshi, kuya kufuneka uthathele ingqalelo umthambo wokuthambekela kwebhentshi okanye usebenzise i-dumbbells endaweni yoko.

Ekugqibeleni, ngumbandela wokhetho kunye nokuba zeziphi iinjongo zakho. Umatshini wokushicilela webhentshi osicaba wenza umsebenzi ongcono wokuphuhlisa ii-pecs zakho.

Abaqeqeshi abaninzi bayavuma ukuba umatshini wokushicilela othambekileyo ukhuselekile kwiipecs zakho, amagxa kunye neeruff cuffs. Ngokuzilolonga okuninzi ukomeleza isifuba sakho, umshicileli wesifuba kunye nebhentshi uza kusebenza.

Nazi izikhombisi zokuqinisekisa ukuba wenza umthambo ngamnye ngokufanelekileyo.

Flat ebhentshini isifuba cofa inyathelo ngenyathelo

1. Lala phantsi kwibhentshi ethe tyaba ukuze intamo nentloko yakho zixhaswe. Amadolo akho kufuneka abe kwinqanaba le-90-degree kunye neenyawo zakho phantsi. Ukuba umqolo wakho uphuma ebhentshini, unokucinga ngokubeka iinyawo zakho ebhentshini endaweni yomgangatho. Zibeke phantsi kwebar ukuze ibha ihambelane nesifuba sakho. Beka izandla zakho zibanzi kancinci kunamagxa akho, kunye neengqiniba zakho eziguqulweyo kwi-90-degree angle. Bamba ibhar, iintende zijongise kude kuwe, ngeminwe yakho isongelwe kuyo.
2. Exhale, cwina undoqo wakho, kwaye uyityhalele i-barbell kwi-rack kwaye unyukele phezulu eluphahleni usebenzisa imisipha yakho ye-pectoral. Yolula iingalo zakho kwindawo ekuyo, kwaye ucofe isifuba sakho.
3. Inhale kwaye uzise i-barbell ezantsi kancinci esifubeni sakho, kwakhona malunga ne-intshi kude. Kuya kukuthatha kabini ubude ukuba uzise i-barbell ezantsi njengoko isenza ukuyinyusa.
4. Phinda ubuye ubuye kwindawo yakho yokuqala usebenzisa izihlunu zepectoral. Phinda-phinda ama-12 kwaye emva koko udibanise ubunzima kwiseti yakho elandelayo.
5. Yenza iiseti ezintlanu.

Ukuthintela ukhuseleko

Ukuba usebenzisa i-dumbbells, kubalulekile ukuba ungalahli i-dumbbells ezantsi kwicala lakho xa ugqibile ukuzisebenzisa. Oku kuyingozi kwikhefu yakho yokujikeleza kunye nabantu abakungqongileyo.

Ukuba awunayo i-spotter yokuthatha ubunzima kude, phumla i-dumbbells esifubeni sakho kwaye wenze i-crunch ukuze uziphakamise kwindawo ehleliyo. Emva koko yehlisa iidumbbells emathangeni akho emva koko wehle phantsi.

Ukuba umtsha kulomthambo, nceda sebenzisa i-spotter. Ukuba akukho ndawo ifumanekayo, ke lumka malunga nobungakanani bobunzima obusebenzisayo.

Lo msebenzi wenziwe nguKat Miller, CPT. Ubonakalisiwe kwiDaily Post, ngumbhali wempilo ozimeleyo, kwaye ungumnini weFitness kunye noKat. Okwangoku uqeqesha eManhattan elite Upper East Side Brownings Fitness Studio, ungumqeqeshi wobuqu eNew York Health and Racquet Club embindini wedolophu iManhattan, kwaye ufundisa inkampu yeebhutsi.