DECLINE BENCH PRESS
Ngokucindezela kwebhentshi eliphansi, ukuvikeleka nokubamba indlela yebha kuza ngaphambi kwe-engeli
Umshini wokucindezela ibhentshi ukuhlukahluka okucindezelayo okwenziwa ebhentshini lapho ikhanda lihlala ngaphansi kwezinqulu, lehlisa ibha liye esifubeni esiphansi. Kuvame ukuchazwa njengokuhlukanisa isifuba esingezansi, kodwa ucwaningo oluqhathanisa ne-flat, i-incline, kanye nokunciphisa ukucindezela kubasubathi abaqeqeshiwe bathola umehluko omkhulu ekusebenzeni kwemisipha ubungabalulekile. Kunembile kakhulu ukukuphatha njengenketho eyodwa yokucindezela isifuba engakunikeza indlela yehlombe ekhululekile, ezinzile kunokuzivocavoca okubalulekile kwesifunda esithile. Ungayizami endaweni engenazo izithiyo zemilenze, izingalo zokuphepha, kanye nesibonisi.
- Imisipha eyinhloko
- I-Pectoralis enkulu
- Imisipha esekelayo
- Triceps · anterior deltoids
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Kwenqabile ukucindezela okuvundlile
Ingabe ukucindezela kwebhentshi lokwehla kwakha isifuba esiphansi kakhulu?
Kuwushintsho olucindezelayo oluqondiswe esifubeni esingezansi, kodwa kunzima ukusho ukuthi luhlukanisa isifunda esisodwa. Ocwaningweni, umehluko omkhulu ekusebenzeni kwemisipha phakathi kokucindezela okuphansi nokwehla bekungabalulekile. Ikhethe ngokusekelwe endleleni ekhululekile yehlombe kanye nenhlobonhlobo yohlelo.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Setha ibhentshi nezingalo zokuphepha kuqala
Qala ngokuncipha okungama-degree angu-15–30 futhi uqinisekise ukuthi amaphedi onyawo namashin akubambe uqine. Setha izingalo zokuphepha ngezansi kancane lapho ibha ihlangana nesifuba sakho, futhi uvumelane ngamasignali wokuvula nokuhlehlisa nesibonisi sakho.
- 2
Vikela imilenze yakho bese ulala kancane kancane
Huka imilenze yakho phakathi kwamaphedi ukuze umzimba wakho ungakwazi ukushelela ngasekhanda lakho, bese ubamba isibambo noma ibhentshi bese ulala emuva kancane. Ungalinge uwise ikhanda lakho ngokuzumayo, futhi uhlole ukuthi awuzizwa yini isiyezi noma i-reflux.
- 3
Setha ukubamba kwakho kanye nomhlane ongaphezulu
Qala ngokubamba okubanzi kancane kunobubanzi behlombe—ububanzi obushiya izingalo eduze nokume mpo lapho ibha iphansi. Goqa izithupha zakho, beka ibha phansi ezintendeni zezandla, bese udweba amahlombe emuva ukuze uzinzise umhlane ongenhla ngokumelene nebhentshi.
- 4
Yehlisa ngaphansi kokulawula ukuya esifubeni esiphansi
Thatha i-handoff ukuletha ibha phezu kwamalunga ehlombe, bese uhogela bese uqinisa. Gcina izindololwane cishe amadigri angu-45–70 ukusuka ku-torso futhi wehlise umcibisholo kancane uye ku-sternum engezansi noma umugqa wombambo.
- 5
Cindezela phezu komugqa wehlombe futhi uhlehle ngokuphepha
Ungagxumi umgoqo esifubeni; cindezela ngazo zombili izingalo ngesivinini esifanayo emuva phezu kwamalunga ehlombe. Ngemuva kokuphindaphinda kokugcina, gcina izingalo zinwetshiwe futhi zizinzile, hambisa ibha uye endaweni yokubeka nge-spotter yakho, futhi uqinisekise ukuthi ihlezi kuzo zombili izingwegwe.
DECLINE SUPPORT
Imikhawulo yemilenze iyithuluzi lokuphepha, hhayi into elula
Endaweni yokwehla, amandla adonsela phansi enza kube lula ngomzimba wakho ukuthi ushelele ubheke ekhanda lakho. Ama-ankle noma ama-shin pads kufanele akubambe ngokuqinile, futhi ingemuva elingaphezulu kanye nama-glutes kufanele ahlale ebhentshini, ngaphambi kokuthi udlulise amandla ku-bar ngokuthembekile. Uma amaphedi exega noma engalingani nezilinganiso zakho, sebenzisa ibhentshi elilungisekayo elihlukile kunokuthuthuka ngethawula eligoqiwe.
Abanye abantu abakubekezeleli nje ukuba nekhanda ngaphansi kwezinqulu. Uma uzwa isiyezi, ikhanda elibuhlungu, noma ukuguquguquka lapho ulele phansi noma uvuka, yima ngokushesha futhi uhlale phansi kancane. Umshini wokunyathelisa ebhentshini awuwona umnyakazo oyimpoqo—ungashintsha umshini wokucindezela oyisicaba noma umshini wokucindezela.
Iphuzu elibalulekile: Hlola ngaphambi kwesethi: “Amaphedi avikelekile → akukho ukuslayida → ubude bengalo yokuphepha → amasiginali webala.”
BAR PATH
Ibha ibuya kusuka ku-sternum engezansi kuya ngaphezu komugqa wehlombe
Ngenxa yokuthi ibhentshi litshekile, ibha ihlangana nomzimba ngaphansi kunomshini wokunyathelisa oyisicaba. Isikhundla sokuqala siphezu kwamalunga ehlombe, futhi ngesikhathi sokwehla ibha iya ku-sternum engezansi noma umugqa wezimbambo. Lapho ikhuphuka iphindela emuva leyo ndledlana ibuyele emahlombe kuyilapho ihlezi isezingeni ukusuka ekugcineni kuya ekugcineni.
Ungaphoqeleli indawo yokuthinta efanayo kuwo wonke umuntu. Ubude bengalo nobubanzi bokubamba buyashintsha lapho ihlala khona. Sebenzisa lezi zindinganiso esikhundleni salokho: ukusuka ohlangothini, isihlakala sihlezi ngaphezu kwendololwane, ibha ayiduki ibheke entanyeni noma esiswini, futhi amahlombe awaphakamisi ebhentshini.
WRIST & ELBOW
Beka isihlakala nendololwane ngaphansi kwebha
Lapho ibha igingqika ibheke eminweni, isihlakala siyagoqa futhi asisakwazi ukuhamba ngokuhlanzekile ngendololwane. Beka ibha phansi entendeni yesandla bese usebenzisa ukubamba okugoqe isithupha. Lungisa ububanzi bokubambelela ukuze izingalo zisondele ukuze zime mpo ezansi, zibonakale kusukela kokubili ngaphambili naseceleni.
Ungawaqhumisi izindololwane zibe ama-degree angu-90 ekuphakameni kwehlombe, futhi ungazimpini ziqine nasesinqeni. Ucwaningo lwesu lokunyathelisa ebhentshini luthole ukuthi ububanzi bokubambelela, indawo yehlombe lehlombe, kanye ne-engeli yokuthunjwa kwehlombe konke kuthonya ukulayisha okuhlangene kwehlombe. Kwabaphakamisi abaningi kuyasebenziseka ukuzinzisa izindwani zehlombe futhi uthole indlela ephindaphindwayo ngezindololwane cishe ngamadigri angu-45–70 ukusuka kumzimba womzimba.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Izithiyo zomlenze zikhululekile
- Lokho okubonayo
- Umzimba ushelela ubheke ekhanda njengoba isethi iqhubeka futhi izinyawo zishintsha kuma-pads.
- Imbangela engaba khona
- Isikhala sephedi singase singafanelani nezilinganiso zakho, noma ama-shins angase angaxhunywanga ngokujulile ngokwanele.
- Indlela yokulungisa
- Lungisa amaphedi ngaphambi kokuthi uthinte umthwalo futhi unyakazise umzimba wakho ukuze uqinisekise ukuthi akukho ukushelela.
Ibha yehliswa ibheke entanyeni
- Lokho okubonayo
- Phansi ibha isondela kukholomu futhi izindololwane zivuleke ububanzi ukuya ekuphakameni kwehlombe.
- Imbangela engaba khona
- Kungenzeka ukuthi usebenzisa indawo yokuthinta efanayo njengebhentshi eliyisicaba, noma uhambisa ibha ngomugqa oqondile.
- Indlela yokulungisa
- Yehlisa umthwalo bese uphinda umzila we-diagonal owehlela ku-sternum engezansi bese ubuyela phezu kwamahlombe.
Izihlakala zigoqeka emuva
- Lokho okubonayo
- Ibha ihlezi ibheke eminweni futhi isihlakala asisagxumeki phezu kwendololwane.
- Imbangela engaba khona
- Ukubamba kungase kube okuxekethile, noma ibha ingase iphakanyiswe phezulu entendeni yesandla.
- Indlela yokulungisa
- Goqa isithupha bese usetha ibha phansi entendeni yesandla ukuze indololwane ibe umugqa ngqo ngaphansi kwesihlakala.
Ibha igxuma isuka esifubeni
- Lokho okubonayo
- Ukwehla kuyashesha kungazelelwe futhi umshini wokunyathelisa uqala ngokuphindaphinda usuka esifubeni esingezansi.
- Imbangela engaba khona
- Umthwalo ungase ube nzima kakhulu, noma ungase ufihle ukulahlekelwa amandla ngezansi ngokugxuma.
- Indlela yokulungisa
- Yehlisa umthwalo futhi ulawule ukushintsha kwesiqondisindlela ngokwehla okuyimizuzwana emibili noma ume isikhashana ngaphezu kwesifuba.
Icinga i-rack iyodwa
- Lokho okubonayo
- Ngemva kokuphindaphinda kokugcina uphakamisa ikhanda lakho noma uvule amahlombe akho bese uphumputha uhlehle ukuze uthole izingwegwe.
- Imbangela engaba khona
- Esimeni sokwehla amahhuku ama-rack anzima ukuwabona, futhi kungase kungabi khona i-spotter ekhona.
- Indlela yokulungisa
- Vumelana ngesignali ye-rerack ne-spotter yakho bese wehlisa ibha ndawonye uma ixhumanisa izingwegwe zombili. Uma uwedwa, sebenzisa irack elinezingalo zokuphepha.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Push-up
Funda i-trunk bracing kanye nephethini yokucindezela evundlile nge-bodyweight.
I-Dumbbell floor press
Iphansi likhawulela ukujula ezansi, okuyenza isebenziseke ukuzijwayeza ukuqondanisa isihlakala nendololwane.
Cindezela ibhentshi eliyisicaba
Phinda i-unrack kanye nendlela yebha ngokuqhubekayo ebhentshini elivundlile.
Yenqaba ukucindezela kwebhentshi
Qala ngebha elikhanyayo uma imikhawulo yomlenze kanye ne-spotter sezisendaweni.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yisebenzise cishe kanye ngeviki, ushintshane nokucindezela okuphansi noma okuqondile. Emavikini amane okuqala, khetha umthwalo okuvumela ukuthi ubambe indlela efanayo yebha kanye nokusekelwa komlenze ngokuphindaphinda kokugcina, bese ushiya ukuphindaphinda okubili noma okuthathu endaweni yokugcina. Ibale kanye namanye amasethi okucindezela isifuba lapho ubala ivolomu yamasonto onke.
I-Reps
6–10
Gcina iphoyinti lokuthinta eliphansi kwesifuba kanye neleveli yebha
Amasethi
2–3
Phumula imizuzu emi-2–3 phakathi kwamasethi
Layisha
+2.5–5%
Kuphela uma zonke izimpinda zizinzile
- Uma indlela yebha, ukuqondanisa kwesihlakala, nokusekelwa komlenze kuhlala kufana ngokuphindaphinda kokugcina, engeza inani elincane lesisindo iseshini elandelayo.
- Uma ibha itshekile noma indawo yokuthinta ishintsha ukusuka ku-rep kuya ku-rep, yehlisa umthwalo ngo-5–10% ngalolo suku futhi uqedele ngomsebenzi wesu.
- Shiya ukuphindaphinda okubili noma okuthathu endaweni ebekelwe kunokuba uziqeqeshele ukwehluleka, futhi hlala usebenzise i-spotter nezingalo zokuphepha kumasethi asindayo.
Imibuzo evame ukubuzwa
Iyiphi i-engeli yokwehla okufanele ngiyisebenzise?
Ukuqala endaweni engaba ngu-15–30 degrees kuyasebenza. I-engeli ewumqansa ingenza kube nzima ukuhlala uvikelekile futhi uqaqa, ngakho-ke sebenzisa ukwehla okungashoni lapho amaphedi elingana khona futhi ungezwa kungenasiyezi.
Ngingakwenza lokhu ngaphandle kwesibonisi?
Akunconywa. Esimeni sokwehla i-rack inzima ukuyibona futhi ibha kunzima ukuphunyuka uma wehluleka. Ngaphandle kwesibonisi, sebenzisa irack enezingalo zokuphepha ezimiswe kahle kanye nemithwalo elula, noma ushintshe umshini wokunyathelisa.
Ubufakazi nezinkomba
- 1. Saeterbakken et al. - Ama-engeli wokucindezela ibhentshi kanye nokubamba kuma-lifters ancintisanayo
- 2. Noteboom et al. - Ukushintshashintsha kwe-bench press kanye nemithwalo yamahlombe
- 3. I-Motlagh & Lipps - Ukubuyekezwa kokukhathala kokucindezela kwebhentshi kanye ne-shoulder biomechanics
- 4. I-ACE - Seated Decline Cable Cindezela
