FLOOR PRESS
Umshini wokucindezela phansi awuwona umshini wokunyathelisa webhentshi owenziwe phansi, kodwa uhla olulinganiselwe lwesu lokunyakaza elihlehla lisuka lapho ingalo engaphezulu ithinta khona phansi.
I-barbell floor press wumshini wokucindezela ovundlile owehlisa uphinde uphushe i-barbell ngenkathi ulele phansi esikhundleni sebhentshi. Umlenze ophansi uyama lapho izingalo zakho ezingenhla kanye ne-triceps zithinta phansi, okwenza umlenze ophansi ube mfushane kunomshini wokunyathelisa webhentshi ovamile, kodwa lokho akusho ukuthi kuphephe ngokuzenzakalelayo kuwo wonke umuntu. Ukhiye uwukugxumeka izihlakala nezindololwane zakho ngaphansi komthwalo, uthinte kancane ingalo engaphezulu uye phansi, bese ushintsha lapho uya khona ngaphandle kokuhlehla. Njengoba ukuboniswa kokunyakaza okuxhunyiwe kuwukuhlukahluka kwe-barbell ngamadolo phezulu nezinyawo ziphansi, lo mhlahlandlela uphinde usekelwe ekunyakazeni kwe-barbell, hhayi ukunyakaza kwe-dumbbell.
- Imisipha eyinhloko
- I-Pectoralis enkulu kanye ne-triceps
- Imisipha esekelayo
- I-deltoid yangaphambili
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ibanga elilinganiselwe lokusunduza okuvundlile
Ingabe i-floor press iphephile kunomshini webhentshi?
Nakuba inesici sokunciphisa ibanga eliphansi lokunyakaza kwehlombe lapho ingalo engaphezulu ithinta phansi, ngeke kushiwo ukuthi iphephile kuwo wonke umuntu. Umthelela waphansi, ukuqondanisa kwengalo nendololwane, ukumiswa kwama-barbell, kanye nengozi yokuphunyuka esimweni sokwehluleka kusadinga ukuphathwa. Uma uzwa izinhlungu, thintana nochwepheshe ukuze uthole imbangela kunokushintsha ngokungahleliwe ukuvivinya umzimba.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
I-rack ephansi nemishini yokuphepha kuqala
Setha inkomishi ye-J ibe phansi ukuze ukwazi ukukhipha ibha izingalo zakho cishe ziqonde ngaphandle kokuphakamisa amahlombe akho ngenkathi ulele phansi. Beka ibha yokuphepha endaweni ephakeme lapho i-barbell ingehli entanyeni noma ebusweni lapho izingalo zakho ezingaphezulu zithinta phansi, futhi ulungise izisindo ongazazi ngomsizi.
- 2
Vikela umzimba wakho ngezindawo ezine zokuxhumana
Beka ikhanda lakho, ingemuva elingaphezulu, ne-pelvis phansi, phakamisa amadolo akho, bese ubeka izinyawo zombili ndawonye. Qinisa isisu sakho ukuze ugweme ukuphakamisa izimbambo zakho ngokweqile, futhi ubuyisele izinsimbi zakho zamahlombe ukuze uzinzise phansi. Asikho isidingo sokuphoqa umhlane wakho ophansi ungene phansi noma ugobe umhlane wakho.
- 3
Ukudala Ukubamba Okuvaliwe Nokuqondanisa Kwengalo
Gcina izihlakala zakho ziqondile ngokugoqa izithupha zakho kubha bese uphumuza ibha ngaphansi kwezandla zakho. Lungisa ububanzi bokubambelela kwakho ukuze izingalo zakho zisondele kokuma mpo, zombili ngaphambili nangaseceleni, ezansi lapho izingalo zakho ezingaphezulu zithinta phansi.
- 4
Yehlisa izingalo zakho ezingaphezulu zize zithinte kahle phansi.
Hogela umoya futhi, ugcine umzimba wakho uqinile, lawula ibha iye phansi ukusuka maphakathi nesifuba sakho. Gcina izindololwane zakho zicishe zibe ngu-30 kuya ku-60 degrees ukusuka ku-torso yakho, futhi ume lapho izingalo zakho ezingaphezulu kanye ne-triceps zithinta phansi ngaphandle kokungqubuzana noma ukubhampa.
- 5
Ukusunduza i-barbell phezu kwamahlombe akho ngenkathi umile
Ngemva kokuxhumana phansi, phushela ibha phezulu ngezandla zombili ngaphandle kokuphumula. Qinisekisa ukuthi izihlakala zakho zihlala ngaphezu kwezindololwane zakho futhi amapuleti angakwesokunxele nangakwesokudla asezingeni, ngaphandle kokuvala cishe izindololwane zakho phezulu, futhi uvumele ibha ukuthi izinze ngaphambi kokuqala impinda elandelayo.
FLOOR STOP
Iphansi alilona ipuleti lokuhlehla, kodwa liwumhlahlandlela wobubanzi bokwehla
Emkhathini wokucindezela phansi, lapho ingalo engenhla ithinta phansi, ihlombe alikwazi ukunyakaza liye phansi, ngakho-ke ububanzi bokunyakaza bufushane kunomshini wokunyathelisa webhentshi. Ocwaningweni lwabezindaba ebhentshini, ukwehlisa ububanzi bokunyakaza kuguqule isisindo esingaphakanyiswa, isivinini sebha, nendawo yokuma. Ngakho-ke, amarekhodi okucindezela phansi akufanele aqhathaniswe ngesisekelo esifanayo nohlu olugcwele lwamarekhodi okucindezela ebhentshini elinyakazayo.
Lapho ushaya izindololwane zakho phansi, umthelela ubangela ukuthi ushintshe lapho uya ngakhona futhi kwenza kube nzima ukubona ukungezwani kwakho kwe-torso nendlela ye-barbell. Yehlisa ukwehla kwakho ukuze izingalo zakho ezingaphezulu zithinte buthule, ume imizuzwana engu-0.5 ukuya ku-1, bese uphusha. Ngisho noma ukuthintana kwaphansi kukhawulela ububanzi obuphansi behlombe, ububanzi obungenabuhlungu nezisindo ezifanele kusadingeka kulungiswe umuntu ngamunye.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Yehlisa buthule izingalo zakho ezingaphezulu → Gcina ukungezwani → Phusha ibha ngaphandle kokuphusha phansi.”
WRIST & ELBOW
Beka izihlakala nezindololwane zakho ngaphansi kwe-barbell njengekholomu.
Lapho ibha iphushwa ibheke eminweni, izihlakala ziyagoba bese kuba nzima ukudlulisa amandla ezindololwaneni. Beka ibha ngaphansi kwezandla zakho ukuze ingemuva lezandla zakho nezingalo zakho zisondele kumugqa owodwa. Uma izihlakala zakho zichezuka kakhulu ngaphakathi noma ngaphandle kwezindololwane zakho ezansi, lokhu kuwuphawu lokuthi ububanzi bakho bokubamba abulungile.
Uma usakaza izindololwane zakho kude kakhulu ukuya ekuphakameni kwehlombe, ibha ingase ibheke ebusweni bakho noma ibangele ukungakhululeki phambi kwamahlombe akho, futhi uma ubeka izindololwane zakho eduze kakhulu nomzimba wakho, umgoqo ungase uwele esiswini sakho futhi nezingalo zakho zingase zitsheke. Beka kuqala ububanzi lapho ingalo yakho ime mpo futhi amahlombe akho anethezekile lapho ingalo yakho engaphezulu ithinta phansi, kunokuba i-engeli eyodwa ephelele.
BAR PATH & SETUP
Ibha ingaphezulu kwesifuba futhi ingemuva ngaphezu kwamahlombe, futhi kufanele iqalwe futhi iqedwe ku-rack.
Beka ibha phezulu kwesihlanganisi sehlombe phezulu, bese uyihambisa phansi kancane ukusuka maphakathi nesifuba njengoba wehla. Njengoba ukhuphuka, buyela phezu kwehlombe ngendlela efanayo. Kungumqondo omuhle ukuthatha isithombe eceleni ukuze uhlole indlela nokuvundlile ukuze uqinisekise ukuthi ibha ayiweli entanyeni noma ebusweni bakho.
I-barbell floor press ibaluleke kakhulu ekukhuphuleni ibha isuka phansi nangaphezulu komzimba wakho. Ungabeki ibha esindayo ngokuyigingqa esiswini noma ebusweni noma ukuyisusa phansi ngenkathi ulele. Sebenzisa irack ephansi kanye nebha yokuphepha, noma umsizi oqeqeshiwe athathe indawo evundlile, bese ubuyela endaweni yokubeka izingalo zombili eziqinile ekupheleni kwesethi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Indololwane eshaya phansi
- Lokho okubonayo
- Kuzwakala umsindo omkhulu usuka phansi, i-barbell igxuma ngokushesha, futhi izingalo zesokunxele nesokudla ziyavevezela.
- Imbangela engaba khona
- Kungenzeka wehla ngokushesha kakhulu noma usebenzisa isisindo ongaphezu kwamandla akho.
- Indlela yokulungisa
- Yehlisa isisindo bese wehlisa imizuzwana engu-2-3, bese ume isekhondi elingu-1 ngokushesha nje lapho ingalo yakho engaphezulu isithinta.
Isihlakala sigobele emuva
- Lokho okubonayo
- Ibha ibekwe ohlangothini lomunwe futhi izihlakala zigoqwe ngemuva kwezindololwane.
- Imbangela engaba khona
- Imvamisa ukubamba kuyaxega noma ibha ibanjwe ngezintende zezandla ezingaphezulu.
- Indlela yokulungisa
- Ngemva kokusonga izithupha zakho, beka ibha ngaphansi kwezandla zakho bese ubeka izindololwane zakho ngqo ngaphansi kwezihlakala zakho.
Ibha igeleza ibheke ebusweni noma entanyeni
- Lokho okubonayo
- Njengoba usukuma, hambisa i-barbell ngasekhanda lakho futhi welule izindololwane zakho ukuphakama kwehlombe.
- Imbangela engaba khona
- Indawo yokuqala yebha ingase ibe phezulu kakhulu noma izingalo zingase zingakwazi ukuqondanisa ngenxa yokukhathala.
- Indlela yokulungisa
- Qala ngebha engenalutho futhi uzilolonge indlela yokwehlisa ibha isuka enkabeni yesifuba sakho bese uyibuyisela emahlombe akho.
Ingalo eyodwa ithinta phansi kuqala
- Lokho okubonayo
- I-barbell itshekile futhi yindololwane eyodwa kuphela eyishaya kuqala, noma ipuleti elilodwa liqhamuka kuqala.
- Imbangela engaba khona
- Izandla zakho zingase zibe sezikhundleni ezihlukene, umzimba wakho kungenzeka ungekho phakathi nendawo yokubeka, noma isisindo singeqile.
- Indlela yokulungisa
- Qondanisa indawo yesandla sakho nesilinganiso esikubha, beka umzimba wakho phakathi nendawo yerack, bese wehlisa isisindo ukuze othintana nabo kwesokunxele nakwesokudla bafane.
Ukuhambisa i-barbell phezulu ukusuka phansi.
- Lokho okubonayo
- Letha ibha elayishiwe endaweni yokuqala ngokuyigingqa esiswini sakho noma ukuyisonta usuka endaweni ephansi.
- Imbangela engaba khona
- Ngizama ukuhluka kwe-barbell nge-rack ephansi noma kungekho msizi.
- Indlela yokulungisa
- Lungiselela irack ephansi kanye nebha yokuphepha. Uma ungenayo imishini, ungase ufune ukushintshela kumshini wokucindezela ophansi we-dumbbell.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Push-up noma hlehlisa i-push-up
Funda ukuqondanisa i-torso namaphethini okusunduza avundlile kuqala.
I-Dumbbell Floor Cindezela
Bamba ama-dumbbell alula ngokuzimela kwesokunxele nakwesokudla, uzilolongela ukuthintana phansi nokuqondanisa isihlakala.
Cindezela Phansi Kwe-Barbell Engenalutho
Khipha ibha ku-rack ephansi bese uphinda inqubo, wehlisela phansi izingalo zakho ezingaphezulu buthule.
Ukucindezela kwebhentshi le-barbell evamile
Uma udinga uhla olude lokunyakaza, lufunde njengokuzivocavoca okuhlukile futhi ungasebenzisi isisindo sokucindezela phansi njengoba sinjalo.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Faka njengesu noma isisetshenziswa sokucindezela okuvundlile izikhathi ezi-1-2 ngeviki. Qala iseshini yakho yokuqala ngebha engenalutho noma isisindo ongakwazi ukusilawula ngokunethezeka okungenani izimpinda eziyi-10, ulondoloze ukuthintana kwaphansi okufanayo kanye nendlela ye-barbell yazo zonke izimpinda. Ungaqali ngezisindo ezinzima ngoba ububanzi bokunyakaza bufushane ngenxa yephansi.
Bala
6–10 izikhathi
0.5–1 isekhondi ukumisa isikhashana ngemva kokuthintwa kwengalo ephezulu
Setha
2–4 amasethi
2–3 imizuzu yokutakula phakathi kwamasethi
Khuphula
+2.5–5%
Kuphela lapho abathintwayo kwesokunxele nakwesokudla kanye nendlela yebha kuyafana
- Uma izingalo zakho ezingaphezulu zithinta kahle futhi izihlakala zakho zihlala ziqondile kukho konke ukuphindaphinda, khuphuka kancane ngeseshini elandelayo.
- Uma ibha ikhukhuleka ibheke ebusweni bakho noma izindololwane zakho zishayeka phansi, yehlisa ngokushesha isisindo bese wehlisa ukwehla kwakho.
- Njengoba ububanzi bokunyakaza buhlukile kumshini wokunyathelisa webhentshi ojwayelekile, ungasebenzisi isilinganiso esifanayo se-1RM kodwa usibhale njengokuvivinya umzimba okuhlukile.
Imibuzo evame ukubuzwa
Ingabe izindololwane zami zingaphumula ngokuphelele phansi?
Thinta izingalo zakho ezingaphezulu nama-triceps phansi, kodwa ungaphumuli umzimba wakho wonke. Unganciphisa ukuhlehla futhi uzijwayeze ukuqala amandla ngokuma buthule isekhondi elingu-0.5 kuye ku-1 bese uphushela phezulu ngendlela efanayo.
Ngingakwazi ukucindezela i-barbell floor ngaphandle kwe-rack?
Ukusetha okubandakanya ukugingqa i-barbell elayishiwe emzimbeni wakho noma ukuyisonta ngenkathi ulele akunconywa. Uma unobunzima bokuthola i-rack ephansi kanye nebha yokuphepha, khetha okuhlukile ongaqala ngakho ngokuphephile ngesandla ngasinye esibanjwe ngokuzimela, njengokucindezela i-dumbbell floor elula.
Ngingasebenzisa isisindo esifanayo somshini wokucindezela phansi njengomshini wokunyathelisa webhentshi?
Kunzima ukuguqula ngokuqondile ngoba uhla lokusebenza nezimo zokuqala zihlukile. Abanye abantu bangakwazi ukuphakamisa izinsimbi ezisindayo kububanzi obufushane, kuyilapho abanye bengakwazi ngenxa yokuma nokusetha. Hlukanisa ukurekhodwa kwakho kokubili kokuzivocavoca futhi ukwandise ngakunye ngokusekelwe kukhwalithi ye-rep.
Ubufakazi nezinkomba
- 1. Martínez-Cava et al. - Uhla lokucindezela kwebhentshi lokunyakaza, isivinini sebha, nendawo yokuma
- 2. Stastny et al. - Ukubuyekezwa okuhlelekile kwezincwadi ze-bench press electromyography izifundo
- 3. Król & Gołaś - Isakhiwo sokucindezela ibhentshi kanye nendlela yebha ngokuya ngesisindo se-barbell
- 4. NSCA - I-Barbell Bench Press Exercise Technique Instructions
- 5. ACSM — 2026 Resistance Exercise Guidelines
