DUMBBELL BENCH PRESS
I-dumbbell bench press ayikona ukuletha ama-dumbbell amabili ndawonye-imayelana nokusimamisa imithwalo emibili ehlukene.
I-dumbbell bench press kuwumsebenzi wokucindezela ovundlile owenziwa ulele ebhentshini eliyisicaba, ushayela i-dumbbell ngayinye ngokuzimela. Embonisweni wokunyakaza, ikhanda, ingemuva elingenhla, ne-pelvis kuhlala ebhentshini izinyawo zombili zisekelwe phansi kuyilapho ama-dumbbell ehamba esuka eceleni kwesifuba eya endaweni ethile phezu kwamahlombe. Ama-Dumbbell avumela inkululeko eyengeziwe yokunyakaza kune-barbell, kodwa lokho akuqinisekisi ngokuzenzakalelayo uhla lokunyakaza olubanzi noma oluphephile. Ukhiye uwukugxumeka isihlakala nendololwane ngaphansi kwe-dumbbell ngayinye bese uphinda ngesivinini esifanayo phakathi kwebanga lomuntu siqu lapho womabili amahlombe ehlala ezinzile ebhentshini.
- Imisipha eyinhloko
- I-Pectoralis enkulu
- Imisipha esekelayo
- Triceps · anterior deltoids
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Cindezela ovundlile
Ingabe i-dumbbell bench press ingcono kune-barbell bench press?
Bafeza izinhloso ezahlukene. Ama-Dumbbell ahamba ngokuzimela, ngakho-ke izimfuno zenkululeko yendlela nokuzinza ziphakeme, kuyilapho i-barbell ixhumanisa izandla zombili futhi ngokuvamile yenza kube lula ukuphatha umthwalo ophelele omkhulu. Khetha ngokusekelwe kumgomo wakho, ileveli yekhono lakho, nendlela ehlanganyelwe enethezekile kunenombolo eyodwa yomsipha.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola ibhentshi nama-dumbbells kuqala
Hlola ukuthi ibhentshi lihlala endaweni eqondile ngaphandle kokuzamazama nokuthi amapuleti namakholomu e-dumbbell avikelekile yini. Qala ngama-dumbbells alula ngokwanele ukuze ukwazi ukulawula indlela nhlangothi zombili ngokusebenzisa impinda yokugcina.
- 2
Letha ama-dumbbells phezulu emathangeni akho
Hlala ekugcineni kwebhentshi nama-dumbbells emi emathangeni akho. Njengoba ulele emuva, shayela idolo elilodwa ngesikhathi ukuze uqondise i-dumbbell ngayinye eduze kwesifuba sakho. Ungadonseli dumbbell esindayo endaweni yokuqala ngokujikijela ingalo yakho emuva.
- 3
Yakha izindawo zokuxhumana ezinhlanu kanye nekholomu yesihlakala
Gcina ikhanda, ingemuva elingenhla, ne-pelvis ebhentshini izinyawo zombili ziphansi phansi. Zinzisa amahlombe emuva naphansi, bopha izithupha zakho ezizungeze izibambo, futhi ugcine indololwane ngqo ngaphansi kwesibambo ukuze isihlakala singakwazi ukugoqa emuva.
- 4
Yehlisa womabili ama-dumbbell eduze kwesifuba ngaphansi kokulawula
Adonse umoya bese wehlisa womabili ama-dumbbell eduze kwesifuba imizuzwana emibili kuya kwemithathu. Khomba izindololwane kancane ngaphansi komugqa wehlombe futhi ugcine izingalo ziseduze nokuma kusuka kokubili ngaphambili nangaseceleni. Yima ngaphambi kokuba amahlombe aqhubekele phambili.
- 5
Cindezela phezu kwamahlombe bese uqedela emathangeni akho
Gcina ingcindezi kuzo zombili izinyawo nangaphezulu ngemuva njengoba ucindezela ama-dumbbell phezulu phezu kwamahlombe. Ungawashayisani phezulu—bheka ibhalansi yakho. Lapho isethi iphela, letha ama-dumbbells eceleni kwesifuba sakho, phakamisa amadolo akho ukuze uwabeke emathangeni akho, futhi uhlale nawo.
SUPPORT & SETUP
Ukufaka nokuphuma ama-dumbbell kuza ngaphambi kokuphindaphinda okunzima
I-dumbbell bench press ayinayo i-rack, ngakho-ke ukuqala nokuqeda isethi kuyingxenye yesu. Ukuma ama-dumbbell emathangeni akho nokusebenzisa amadolo akho kanye nokunyakaza kwe-trunk yakho kukuvimbela ukuthi uqale ukuphakamisa ngokujikijela amahlombe akho emuva. Hlehlisa indlela efanayo ekugcineni kwesethi, futhi ungalokothi uwise ama-dumbbell phansi ngenkathi ulele phansi.
I-ACE incoma ukucindezela ngenkathi ugcina ukuthintana ngekhanda, amahlombe, okhalweni, nezinyawo zombili, izindwani zamahlombe zizinzile. Ijika lemvelo emhlane ophansi lingahlala, kodwa ungawakhi i-arch enkulu kangangokuthi i-pelvis iphakamisa noma izinyawo zishibilike njengoba uqala ukucindezela. Uma ibhentshi liphakeme ngokwanele ukuthi izinyawo zakho azifinyeleli, sebenzisa isiteji esizinzile.
Iphuzu elibalulekile: Inkomba esebenzayo: “Lala ngemuva nama-dumbbell asuka emathangeni akho → ikhanda lehange, ingemuva elingaphezulu, nesinqe → cindezela izinyawo zombili phansi.”
INDEPENDENT PATH
Ama-dumbbell abuyela phezu kwehlombe ngalinye, hhayi endaweni eyodwa yokuhlangana
Phansi ama-dumbbell ahlala eceleni kwesifuba ngezindololwane ezithatha umthwalo ngaphansi kwazo. Njengoba ucindezela, ama-dumbbell amabili angase akhukhulekele kancane aye ngaphakathi, kodwa awadingi ukungqubuzana noma ahlangane endaweni eyodwa ngaphezu kobuso bakho. Hlola esikhundleni salokho ukuthi i-dumbbell ngayinye ibuya phezu kwejoyinti layo lehlombe ku-arc efanayo nangesivinini esifanayo.
Ucwaningo oluncane oluqhathanisa i-dumbbell, i-barbell, nokucindezela komshini ka-Smith luthole ubuningi be-rep eyodwa kanye nezidingo zokuzinzisa ezihlukile ngenguqulo ye-dumbbell enenkululeko ephezulu. Lokho akusho ukuthi ama-dumbbell akha imisipha eyengeziwe—kusho ukuthi ngisho nakumthwalo ofanayo obonisiwe, ibhalansi nokulawulwa kwendlela kungase kube isici esilinganiselwe esilinganiselwe. Ungabeki isisindo sakho se-dumbbell ngokuhlukanisa inombolo yakho ye-barbell.
WRIST · ELBOW · DEPTH
Gweba ukujula ngokuzinza kwehlombe, hhayi ngokuthi ama-dumbbells aphansi kangakanani
Ukukwazi ukwehlisa ama-dumbbells akwenzeki njalo ukuphindaphinda okungcono. Ngisho noma izindololwane zihamba ngaphansi kwe-torso, izinsimbi zamahlombe kufanele zihlale zizinzile ebhentshini, isihlakala kufanele sihlale phezu kwendololwane, futhi ingaphambili lehlombe kufanele lizizwe likhululekile. Uma amahlombe egoqa phambili, ama-dumbbell eshona phansi, noma izihlakala zigoqeka, indawo engashoni kakhulu iyibanga lakho lokugcina lamanje.
Ucwaningo lwebanga lokunyakaza ekuqeqesheni ukumelana ngokuvamile lusekela izinzuzo zebanga eligcwele elilawulekayo, kodwa lowo akuwona umyalo wokuphoqa ukujula okuhlangene okukhulu kuwo wonke umuntu. Ubude bengalo, ukuma kwezimbambo, nokuhamba kwehlombe konke kushintsha lapho okuphansi kuhlala khona. Yakha indlela ephindaphindwayo phakathi kwebanga elingenabuhlungu kuqala, futhi wengeze ukujula kancane kancane kuphela njengoba ukuzinza kwakho kukhula.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Izihlakala zigoqeka emuva
- Lokho okubonayo
- Isibambo se-dumbbell sihlala sibheke eminweni bese ilunga lesihlakala likhukhuleka ngemuva kwendololwane.
- Imbangela engaba khona
- Ukubamba kungase kuxege, noma umthwalo ungase ube nzima kakhulu ukusekela ngengalo.
- Indlela yokulungisa
- Goqa isithupha, ubeke isibambo sibe phansi entendeni yesandla, bese ubeka i-dumbbell, isihlakala, nendololwane zibe ikholomu eyodwa. Yehlisa umthwalo futhi.
Izindololwane zivuleka ububanzi ukuya emgqeni wehlombe
- Lokho okubonayo
- Ukusuka ngenhla izingalo ezingenhla zihlala cishe kuma-degree angama-90 ukuya ku-torso futhi ingaphambili lehlombe lizwa sengathi lincitshiwe noma lingakhululekile.
- Imbangela engaba khona
- Kungenzeka ukuthi wehlisa ama-dumbbell eduze kwentamo, noma uphoqa umumo ohloselwe ukuvula isifuba ngokubanzi.
- Indlela yokulungisa
- Yehlisa ama-dumbbell ukusuka maphakathi nesifuba uye ohlangothini olungezansi lwesifuba futhi ulungise izindololwane zibe endleleni enethezekile cishe ama-degree angu-45–70 ukusuka ku-torso.
Ukwehla kuze kugingqike amahlombe
- Lokho okubonayo
- Ingaphambili lehlombe liphakamisa ibhentshi elingezansi bese ama-dumbbell ehla kahle ngaphansi kwe-torso.
- Imbangela engaba khona
- Ngokuvamile uhla lwamahhala lwe-dumbbell lwenziwa iphutha njengegunya lokufinyelela ukujula okuphezulu, noma umthwalo awulawuleki.
- Indlela yokulungisa
- Shintsha isiqondiso endaweni lapho amahlombe ehlala khona ebhentshini. Funda ukulawula okuphansi ngama-dumbbell alula noma ngokucindezela phansi kwe-dumbbell.
Ukushayisana kwama-dumbbells phezulu
- Lokho okubonayo
- Ama-dumbbell amabili ashayisana ngaphezu kobuso bakho, izihlakala zinyakazela ngaphakathi, futhi ukwehla kuqala ngokushesha.
- Imbangela engaba khona
- Kungenzeka ukuthi ubaphoqa ndawonye ukuze ucindezele isifuba, noma ulahlekelwe ibhalansi phezulu.
- Indlela yokulungisa
- Misa i-dumbbell ngayinye phezu kwehlombe layo bese ushiya igebe elincane. Qala impinda elandelayo uma izinhlangothi zombili zizinzile.
I-dumbbell eyodwa iphakama kuqala
- Lokho okubonayo
- Ingalo eyodwa iqala ngesikhathi sokucindezela kuyilapho enye i-dumbbell ihlala eceleni kwesifuba.
- Imbangela engaba khona
- Ngaphezu kokukhathala noma umehluko wokulawula, umthwalo ungase ube nzima kakhulu noma indawo yokuqala i-asymmetrical.
- Indlela yokulungisa
- Ngomthwalo olula, fanisa ukuphakama okuphansi kwawo womabili ama-dumbbell bese uwacindezela phezulu ndawonye. Qeda isethi uma igebe likhula.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Dumbbell floor press
Iphansi likhawulela ukujula kwendololwane, okuyenza ibe wusizo ekufundeni ukuqondanisa isihlakala kanye noshintsho lwendlela eya phansi.
Ukucindezela kwe-neutral-grip okulula
Bamba ama-dumbbell alula abhekane ukuze azilolonge izindlela ezizimele nokusekelwa kwebhentshi.
I-standard dumbbell bench press
Izintende zibheke phambili, bamba ibanga eliphansi elingenabuhlungu kanye nendlela elinganayo.
Ukushintshanisa noma ukucindezela kwengalo eyodwa
Uma abamele izingalo ezimbili ezijwayelekile zizinzile, engeza inselele emelene nokuzungezisa ngomthwalo olula.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yisebenzise njengomnyakazo wakho omkhulu wesifuba noma njengesisekeli ngemuva kokucindezela ibhentshi le-barbell, kanye noma kabili ngesonto. Ekuqaleni, shiya ukuphindaphinda okubili noma okuthathu ubeke eceleni ngenkathi ubambe ukujula kwakho nokuqondanisa kwesihlakala ngakolunye uhlangothi, bese ukhetha umthwalo ongakwazi ukuwulawula uwedwa kukho kokubili isiqalo nesiphetho sesethi.
I-Reps
8–12
Qondanisa isivinini ohlangothini nohlangothi nokujula ngezansi
Amasethi
2–3
Phumula imizuzwana engu-90–150 phakathi kwamasethi
Layisha
+1–2 kg isiyonke
Kuphela uma isiqalo nesiphetho zizinzile futhi
- Uma womabili ama-dumbbell ehamba ngokuphakama okufanayo kanye nesivinini sakho konke ukuphindaphinda okungu-12 nokubamba ukuqondanisa kwengalo nendololwane, engeza ukukhuphuka okuncane okutholakalayo kuseshini elandelayo.
- Uma ngemva kokwengeza isisindo ungakwazi ukuqala emathangeni akho, noma kufanele uwise ama-dumbbell ukuze uqedele, akukabi umthwalo owulawulayo.
- Ungazami ukulungisa umehluko obheke eceleni ngokunikeza ingalo ebuthakathaka ngokungenasisekelo i-dumbbell esindayo noma ama-reps angeziwe—sebenza ngaphakathi kwebanga izingalo zombili ezingakwazi ukululawula.
Imibuzo evame ukubuzwa
Ingabe ama-dumbbell kufanele athinte phezulu?
Cha. Ukungqubuzana kwabo kungathuntubeza izihlakala namahlombe. Yima lapho i-dumbbell ngayinye izinzile phezu kwelunga layo lehlombe, shiya igebe elincane, futhi usethelwe impinda elandelayo.
Ama-dumbbell kufanele ahambe kude kangakanani ngaphansi kwezinga lesifuba?
Izindololwane zingakwazi ukuhamba kancane ngezansi kwe-torso, kodwa kuphela lapho izindwani zehlombe zihlala ebhentshini, izihlakala zihlala zihlangene phezu kwezindololwane, futhi ingaphambili lehlombe lizwakala likhululekile. Ububanzi obuphindaphindwayo, obulawulwayo bujwayelekile, hhayi ukujula okukhulu.
Ubufakazi nezinkomba
- 1. I-ACE - I-Chest Press Exercise Library
- 2. Saeterbakken et al. - Izinguquko ezintathu zokucindezelwa kwesifuba ezinezidingo ezihlukene zokuzinza
- 3. Noteboom et al. - Ukuhluka kwezindlela zokucindezela ibhentshi kanye nokulayisha ngokuhlanganyela kwamahlombe
- 4. Pallarés et al. - Ukuhlaziywa kwe-Meta yohlu lokunyakaza ekuqeqesheni ukumelana
