DECLINE SMITH MACHINE PRESS
Ukucindezela kuka-Smith okwehla kudinga ukuqondanisa indlela yebhentshi nebha egxilile ngaphambi kwe-engeli.
I-Decline Smith Press iwumsebenzi lapho, njengoba kukhonjisiwe kuvidiyo, uhlala ebhentshini izinyawo zakho zimi phezu kwephedi futhi ikhanda lakho lehliswe, bese wehlisa bese usunduza ibha ehamba ngojantshi ibheke esifubeni sakho. Esicwaningweni esiqhathanisa nokuncipha kwe--15-degree, ukubandakanyeka kwe-pectoralis enkulu, izimbambo ze-thoracic kanye ne-triceps kwakufana ne-flat press, futhi ukubandakanyeka kwe-deltoid yangaphambili kwabonwa ukuthi kuphansi, kodwa lokhu akukwazi ukuhunyushwa njengokuvivinya umzimba okuhlukanisa kuphela isifuba esiphansi. Esikhundleni sokunciphisa ukugeleza okuhlangene, umshini wakwa-Smith ulungisa indlela yebha, ngakho esikhundleni sokuphoqa umzimba wakho kubha, hambisa ibhentshi ukuze uthole indawo yemvelo lapho i-sternum yakho ephansi ihlangana khona nomzila wesitimela.
- Imisipha eyinhloko
- I-Pectoralis enkulu, i-triceps
- Imisipha esekelayo
- I-deltoid yangaphambili, i-serratus yangaphambili
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Yenqaba ukusunduza okuvundlile / i-orbit engaguquki
Ngabe ibha kufanele iwele kuphi esifubeni?
Phakathi kwe-sternum ephansi kanye nendawo yesifuba kuyisiqalo esisebenzayo. Ukuma okuqondile kuzoncika ebudeni bengalo yakho nezinsimbi zomshini, ngakho-ke lungisa indawo yakho yebhentshi ufike endaweni lapho izihlakala zakho zingaphezu kwezindololwane zakho futhi amahlombe akho ekhululekile kubha engenalutho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola ujantshi, ihhuku, nesivalo sokuphepha
Hambisa ibha engenalutho phezulu naphansi ukuze uqiniseke ukuthi akukho jamming nokuthi ama-swivel hook ahlanganyela nhlangothi zombili ngesikhathi esisodwa. Beka isivalo sokuphepha kancane ngaphansi kwendawo evamile ephansi bese uvivinya kuqala ukuze uvimbele ibha ukuthi yehlele entanyeni noma ebusweni.
- 2
Qondanisa ibhentshi ne-sternum engezansi ngaphansi kwebha
Uma ulele phansi nenkaba yebhentshi phakathi kwamareyili, thola indawo lapho ibha yehla khona phakathi kwe-sternum yakho ephansi nendawo ephakathi kwesifuba sakho. Uma ubheke ngasentanyeni noma esiswini sakho, ungasonti indlela yakho yengalo futhi esikhundleni salokho hambisa ibhentshi kancane ngasekhanda noma ezinyaweni zakho.
- 3
Ukulungisa izindawo zokuxhumana phakathi kwemilenze nomzimba ongaphezulu
Hook amaqakala akho noma ama-shins ngokuphepha ngaphansi kwe-roller bese ubeka ikhanda lakho, ingemuva elingenhla, ne-pelvis ebhentshini. Buyisela amahlombe akho emuva futhi uzinzise, kodwa ungagodli umhlane wakho ophansi ngokweqile noma uvumele i-pelvis yakho iphakame ebhentshini.
- 4
Khulula futhi wehlise ibha ngokubambelela okuvaliwe.
Bamba ibha ngokusonga izithupha zakho nxazonke futhi ulungise ububanzi bokubamba kwakho ukuze izindololwane zakho zibe ngaphansi kwezihlakala zakho ngqo. Phezulu lapho izingalo zombili zizinzile, zungezisa ibha ukuze ukhulule ihhuku, uyihogele bese wehlisela kusikhala esingezansi imizuzwana engu-2-3.
- 5
Yibuyisele emuva ngaphandle kokuyiqhumisa esifubeni sakho.
Jikela ngezindololwane zakho kancane ngaphansi komugqa wehlombe nangaphambili kwamahlombe akho ngokujula okunethezekile. Phusha ibha ngakujantshi ofanayo, lapho izingalo zakho zizinzile, vula ihuku ngokugcwele ukuze uqiniseke ukuthi izinhlangothi zombili zibambene, bese unethezeka.
BENCH & BAR
Ngomzila omisiwe webha, indawo yebhentshi inquma iphuzu lokuxhumana.
Ukucindezela kwebhentshi lesisindo samahhala kuvumela ibha ukuthi ihambe kancane ibheke emahlombe njengoba ikhuphuka, kodwa amabha amaningi omshini wakwa-Smith alandela kuphela umugqa oqondile noma onama-angled kancane omiswe ama-rails. Ngakho-ke, uma ubeka ibhentshi lokwehla kunoma iyiphi indawo, ibha izokhomba entanyeni yakho noma esiswini, futhi izihlakala zakho nezindololwane zizophoqeleka ukuthi zisuke kujantshi.
Uma wehlisa kancane ibha engenalutho, thola indawo lapho ithinta khona phakathi kwe-sternum yakho ephansi nendawo yesifuba sakho, ugcine izihlakala zakho ngaphezu kwezindololwane zakho emaceleni akho. Njengoba i-engeli yesitimela kanye ne-hook direction ihlukile kumodeli ngayinye, indawo yebhentshi yomshini odlule ayikopishwa.
Iphuzu elibalulekile: Rekhoda izilungiselelo zakho: indawo yebhentshi + ukuphakama kwesivindi sokuphepha + indawo yokuxhumana nesifuba kubha.
DECLINE ANGLE
Ukwehla kwe-engeli akusho ‘isifuba esiphansi kuphela’
Esicwaningweni esiqhathanisa ne--15 degree ukwehla nokucindezela kwe-flat, ukuvuthwa kwemisipha yezimbambo ezinkulu ze-pectoralis kanye ne-thoracic kwakufana, futhi imiphumela yabonisa ukuthi ukubandakanyeka kwe-triceps kwakuphakeme futhi ukubandakanyeka kwe-deltoid yangaphambili kwakuphansi ekunciphiseni. Kwezinye izifundo ze-engeli, umsebenzi wemisipha ye-pectoralis ephansi wawufana no--15 degrees futhi flat.
I-Electromyography ibonisa kuphela isethi eyodwa yokuthakasela kwemisipha futhi ayiqinisekisi ngokuqondile ukukhula kwemisipha yesikhathi eside. Ungabheki ukwehla njengesixazululo sodwa sendawo ethile, kodwa kusebenzise njengokunye kokuhluka kwabezindaba okugcina amahlombe akho enethezekile futhi kukuvumela ukuthi wenze izimpinda ozihlosile ngokuthembekile.
WRIST, ELBOW & HOOKS
Zijwayeze ukuqondanisa isihlakala nendololwane futhi usebenzise ihhuku njengomnyakazo owodwa.
Uma ubeka ibha eminweni yakho, izihlakala zakho zizogoba emuva, futhi kuzoba lula ukuthi isandla esisodwa sinyakaze kuqala lapho uphendula ihuku. Beka ibha ngaphansi kwezandla zakho, bopha izithupha zakho nxazonke, futhi ugcine izihlakala nezindololwane zakho zigcwele phambi kwakho.
Ocwaningweni lwe-biomechanics ebhentshini, ukubamba okubanzi ngokweqile kanye nokuthunjwa kwamahlombe amakhulu kungase kwenyuse imithwalo ehlangene yamahlombe. Uma izihlakala zakho zidlula izindololwane zakho noma izindololwane zakho zifika emgqeni wehlombe, nciphisa ukubamba kwakho kancane bese wehlisa isisindo. Ekupheleni kwesethi, izingalo zombili zizinzile, vula ihhuku yonke indlela futhi uhlole ukuthi ixhunyiwe ngempela.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ibhentshi alikho esimweni, okwenza ukuthi ibha iye ngasentanyeni.
- Lokho okubonayo
- Phansi, ibha iseduze nama-collarbones noma intamo yakho, futhi izindololwane zakho zendlaleke emgqeni wehlombe.
- Imbangela engaba khona
- Ngishintshe kuphela indlela yengalo ukuze ngiqondanise umzimba wami nesitimela esingaguquki futhi angizange ngibheke indawo yebhentshi.
- Indlela yokulungisa
- Ngebha engenalutho, hambisa ibhentshi kancane ezinyaweni zakho ukuze ibha yehlele ku-sternum yakho engezansi bese uhlola kabusha ukuqondanisa kwesandla sakho nendololwane.
Kwenziwa yedwa ngaphandle kwesivimbi sokuphepha
- Lokho okubonayo
- Uma wehluleka ukuphindaphinda, ibha ingase iqhubeke yehle ibheke esifubeni nasemqaleni futhi ayikho indlela yokuphunyuka.
- Imbangela engaba khona
- Ngicabange ukuthi ngingaphinde ngiyilenge kabusha noma kunini ngehuku ezungezisayo, noma ngiyekile ukulungiselelwa kokumisa.
- Indlela yokulungisa
- Hlola iphoyinti eliphansi kakhulu lebha engenalutho kuqala, setha isivalo ngaphansi kancane kwalokho, futhi ezisindweni eziphakeme, sayina nomsizi.
Gxumisa ibha isuka esifubeni sakho
- Lokho okubonayo
- Ingxenye yokugcina yokwehla ngokuzumayo iba ngokushesha futhi ibha ikhuphuka ngokugxuma esifubeni.
- Imbangela engaba khona
- Ngangingaqondi ukuthi kwakunzima noma ukuthi ama-rails alungisiwe alawula ibha kimi.
- Indlela yokulungisa
- Yehlisa isisindo futhi usebenzise ukwehla kwesekhondi elingu-2–3, ushintshe isiqondiso ngokuthinta kancane esifubeni noma ukulawula ukusuka phezulu nje.
Izihlakala zigobile futhi izindololwane zivuleke kakhulu
- Lokho okubonayo
- Ibha iphushwa ibheke eminweni futhi ngezansi, izindololwane ziphakanyiswe ngaphezu kokuhambisana namahlombe.
- Imbangela engaba khona
- Ukubamba kubanzi kakhulu noma izindawo zokuthintana zebha azilingani nomzimba wakho.
- Indlela yokulungisa
- Vala izithupha zakho, beka ibha ngaphansi kwezandla zakho, futhi unciphise ukubamba kwakho kancane. Umphambili uphinda uthintane eduze nokume mpo.
Hlukanisa uhlangothi olulodwa kuphela futhi uqinise
- Lokho okubonayo
- Ngokushesha ngemva kokuqeda isethi, ibha ibuyela ohlangothini olulodwa noma ibuya phansi isuka kumareyili.
- Imbangela engaba khona
- Ngiphendule isihlakala ingalo yami ingakami, noma ngezwa nje ihuku ngingabheki.
- Indlela yokulungisa
- Zinzisa izingalo zakho, vula ibha yonke indlela, bheka ngokubukeka ukuthi izingwegwe zombili zisezikhonkwaneni, futhi ukhulule izandla zakho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Umkhuba wokusetha ibha engenalutho
Phinda indawo yebhentshi, izindawo zokuxhumana, isitobha, kanye nokusebenza kokubili kwehhuku.
isisindo sokulinganisa esikhanyayo
Ngesisindo esilinganayo ohlangothini ngalunye, gcina izinga lokwehla kanye nephoyinti lokuxhumana lokuphindaphinda okungu-10-12.
isethi yokusebenza ejwayelekile
Gcwalisa kalula imizuliswano emibili ye-6–10 kuya kwezi-2 eziphindaphindwayo ebangeni eligcwele ngaphandle kobuhlungu.
yeka ukuphinda
Yehlisa isisindo bese ume isekhondi elingu-1 phansi ukuze uthuthukise ikhono lokusunduza ngaphandle kokuhlehla.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa izikhathi ezingu-1-2 ngesonto njengokunyakaza okuyinhloko kokuzivocavoca kwesifuba noma njengokunyakaza okuyisizayo ngemva komshini wokunyathelisa. Kusethi yokuqala yeseshini ngayinye, sebenzisa ibha engenalutho noma isisindo esincane ukuze uhlole kabusha indawo yakho yebhentshi kanye nesiqondiso sehuku.
inombolo
6-10 izikhathi
Igcina indawo yokuxhumana efanayo nokuqondanisa kwengalo
setha
2–4 amasethi
Imizuzu engu-2-3 yokululama phakathi kwamasethi
isivinini
2-3 ukwehla kwesibili
Ukusunduza okulawulwayo ngaphandle kokuhlehla kwesifuba
- Lapho iphuzu lokuxhumana kubha kanye nesivinini ezinhlangothini zombili zifana kuzo zonke izimpinda, engeza ukuphindaphinda kuseshini elandelayo.
- Engeza amanani alinganayo esisindo ohlangothini ngalunye kuphela uma usufinyelele phezulu kwama-reps akho kuwo wonke amasethi futhi uzinzile ngokusebenzisa ihuku.
- Uma amahlombe akho ephakamisa, izihlakala zakho zibopha, futhi umgoqo uya ngasentanyeni yakho, yehlisa ngokushesha isisindo bese usetha kabusha endaweni yebhentshi.
Imibuzo evame ukubuzwa
Ingabe ukucindezela kokwehla kungcono kakhulu kwesifuba esingaphansi?
Abukho ubufakazi obanele bokwenza leso siphetho. Esifundweni, ukusebenza kwe-thoracic enkulu ye-pectoralis ekunciphiseni kwe--15 degree kwakufana nomshini wokunyathelisa oyisicaba, okuholela ekubandakanyekeni okuphansi kwe-deltoid yangaphambili. Bheka ukusebenza okungenabuhlungu, imithwalo eqhubekayo kanye nohlelo lonke kanye nezikhundla ezikhuthazayo.
Njengoba kuwumshini wakwaSmith, ngingakwazi ukuwenza unzima ngaphandle komsizi?
cha. Ama-rails agxilile anciphisa izimfuneko zebhalansi ehlangothini nelunye, kodwa uma kwenzeka yehluleka ibha yehlela emugqeni omisiwe. Qinisekisa ukuthi usetha isivalo sokuphepha, futhi ube nomsizi uma ukusebenza kwehhuku kungazinzile noma isisindo sisinda.
Ingabe kufanele ngikwenze kokubili umshini wokunyathelisa webhentshi eliyisicaba?
Akudingeki. Kokubili ukuvivinya umzimba kungukucindezela okusebenzisa isifuba kanye ne-triceps, ngakho-ke izindima zabo ziyadlulana. Gcina leyo evumela ukuthi amahlombe akho athuthuke ngokunethezeka nangokuzinza njengomnyakazo oyinhloko, futhi uma kunesidingo, usize namanye ngamasethi amancane.
Ubufakazi nezinkomba
- 1. Krzysztofik et al. - Ukuqhathaniswa kokuthakazelisa kwemisipha phakathi kokuncipha, i-flat, ne-incline press kanye nemishini yokucindezela isifuba
- 2. Lauver et al. - Ukuqhathaniswa komsebenzi we-muscle womkhawulo ophezulu kuma-engeli ebhentshi ahlukene, kufaka phakathi -15 degrees.
- 3. Schick et al. - Ukuqhathaniswa komsebenzi wemisipha phakathi komshini wakwaSmith nomshini webhentshi wesisindo samahhala
- 4. Noteboom et al. - I-bench press technique iyashintsha kanye nokulayishwa kwe-musculoskeletal ehlombe
- 5. Saeterbakken et al. -Smith Machine Back Chest Training and Sticking Isigaba
