HAMMER STRENGTH CHEST PRESS
Ukucindezela kwesifuba se-hammerstrength kuwumsebenzi wokuphusha eduze kwe-trajectory, kodwa isihlalo nokujula kokuqala kufanele kuhambisane nomzimba wakho.
Lo mhlahlandlela ufaka ipuleti elilayishwe i-lever chest press eboniswe kuvidiyo. Nakuba i-backrest ne-set lever trajectory inciphisa umthwalo wokusimamisa i-torso futhi ilungele ukufunda ukunyakaza kwe-chest thrust, umshini awulungisi ngokuzenzakalelayo ukuma kwehlombe kwawo wonke umuntu. Lungisa isihlalo sakho ukuze isibambo sibe maphakathi nesifuba ukuphakama, beka ikhanda lakho, ingemuva elingenhla, ne-pelvis ku-pad bese uhambisa zombili izinsimbi ngesivinini esifanayo. Imishini nezisindo zamahhala zingaba nezidingo zokuzinzisa ezihlukene kanye nezisindo zokusebenza eziphezulu, ngakho-ke ungaqhathanisi kokubili ngenombolo yesisindo esifanayo.
- Imisipha eyinhloko
- I-Pectoralis enkulu, i-triceps
- Imisipha esekelayo
- I-deltoid yangaphambili, i-serratus yangaphambili
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Hlala phansi bese uphusha ngokuvundlile, i-lever ezimele
Isibambo kufanele singene kuphi esifubeni sami?
Kwabaningi, ukuphakama kwesifuba okumaphakathi kuyisiqalo esihle. Qinisekisa ukuthi izindololwane zakho zingaphansi kancane komugqa wehlombe, izihlakala zakho zihambisana nezingalo zakho, futhi ingaphambili lamahlombe akho likhululekile.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola izikhonkwane namalever bese ulayisha idiski efanayo
Qinisekisa ukuthi izikhonkwane zokulungisa izihlalo zikhiywe ngokugcwele futhi izibambo nama-lever akonakele. Beka amadiski anosayizi ofanayo nesisindo emikhonweni yesokunxele nakwesokudla futhi uwavikele uma kukhona idivayisi edinga ikhola.
- 2
Lungisa isibambo sibe ukuphakama kwamaphakathi nesifuba
Uma uhlezi, lungisa isihlalo sakho ukuze isibambo sibe maphakathi nesifuba ukuphakama, ngaphambi nangemuva kolayini wengono yakho. Izindololwane zakho kufanele zibe ngaphansi kancane komugqa wehlombe lakho, futhi izihlakala zakho nezindololwane kufanele kube ngokunethezeka endizeni efanayo evundlile.
- 3
Ziqinise emaphuzwini amathathu nasezinyaweni zakho
Beka ikhanda lakho, ingemuva elingenhla, ne-pelvis ku-backrest bese ubeka izinyawo zakho ububanzi phansi. Ungaphakamisi izimbambo zakho ngokweqile futhi ugcine isifuba sakho sivulekile ngokwemvelo ukuze amahlombe akho angakhuphukeli ezindlebeni zakho.
- 4
Phusha zombili izinsimbi ngesivinini esifanayo
Exhale bese uphushela isibambo phambili ngesandla sakho. Gcina izihlakala zakho ziqondile futhi uqondise izindololwane zakho ngaphambi nje kokukhiya, wenze isiqiniseko sokuthi ugcina amehlo akho angaphambili aqondile ukuze isibambo esisodwa singaphumi kuqala.
- 5
Buyela ngaphansi kolawulo imizuzwana engu-2–3
Awudonse umoya bese ubuyisela i-lever kancane. Yima ekujuleni ngaphambi kokuba amahlombe akho aqhubekele phambili noma izindololwane zakho ziye kude kakhulu ngemuva komzimba wakho, futhi ekupheleni kwesethi, phumuza isibambo ngokugcwele esitobhini.
SEAT HEIGHT
Ukuphakama kwesihlalo kunquma ubudlelwano phakathi kwezibambo namahlombe akho
Uma isihlalo sakho siphansi kakhulu, izibambo zizophakanyiswa eduze kakhulu namahlombe noma entanyeni, okwenza kube lula ukuthi izindololwane zakho zisakazeke kakhulu futhi amahlombe akho ahlehle. Ngokuphambene, uma siphezulu kakhulu, isibambo singase siphumule ngaphansi kwesifuba sakho esingezansi, kubangele ukuthi izihlakala zakho zigobe futhi izindololwane zakho zehle kakhulu.
Njengoba i-lever axis kanye ne-orbit yesibambo kuhlukile kudivayisi ngayinye, irekhode ngokusekelwe ekumeni kwangempela kunekholomu yenombolo. Indawo yokuqala inesibambo esisezingeni eliphakathi kwesifuba, izindololwane kancane ngaphansi komugqa wehlombe, nezihlakala ezandisweni zengalo.
SHOULDER & ELBOW PATH
Esikhundleni sokusabalalisa izindololwane zakho ububanzi, thola i-engeli ekhululekile ngaphakathi kwe-lever orbit.
Ucwaningo lwe-bench press biomechanics lubonisa ukuthi ububanzi bokubamba kanye nokuma kwehlombe kungathinta ukulayisha okuhlangene kwehlombe. Ngisho emshinini, ukukhetha ukubamba ngesandla nokuphakama kwesihlalo kunquma ukusabalala kwendololwane, ngakho-ke bheka indlela egcina izindololwane zakho cishe zingu-45–70 degrees ukusuka kumzimba wakho futhi engaminyanisi ingaphambili lamahlombe akho.
Ungaphakamisi amahlombe akho uwasuse kuphedi noma uthumele izindololwane zakho zijule ngemuva kwe-torso yakho ukuze uthole ukwelula kwesifuba ngaphezulu phansi. Ububanzi bokunyakaza bukhawulelwe endaweni lapho ikhanda, ingemuva elingenhla, ne-pelvis lihlala khona ku-pad, hhayi izivalo zomshini.
Iphuzu elibalulekile: Imibandela yokuzama ngaso leso sikhathi: Gcina ukwesekwa kwephedi + isihlakala esingathathi hlangothi + ukujula ngaphandle kwengcindezi phambi kwehlombe
INDEPENDENT ARMS
I-lever ezimele ibonisa umehluko wesokunxele/kwesokudla kodwa awuzilungisi ngokuzenzakalelayo
Njengoba i-lever ngayinye ihamba ngokuhlukana, uhlangothi oluqinile lungafinyelela kuqala noma uhlangothi olubuthakathaka lungaba nobubanzi obufushane. Qiniseka ukuthi zombili izibambo zihamba ngokuphakama nangesivinini esifanayo phambi kwakho, futhi usebenzise isisindo uhlangothi lwakho olubuthakathaka olungasilawula.
Ngisho noma idivayisi ingenziwa ohlangothini olulodwa, ukusonta i-torso ukusunduza i-lever kushintsha umgomo. Ukuze uthole amasethi ahlangene, bamba kancane isibambo noma iphedi ngesandla sakho esiphambene bese ugcine zombili izinqulu nomhlane ongaphezulu kuphedi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Isihlalo siphansi futhi izibambo ziphakeme ngamahlombe.
- Lokho okubonayo
- Kusukela endaweni yokuqala, izindololwane zakho ziphakanyiselwe emgqeni wehlombe futhi amahlombe akho aphakanyiselwe ezindlebeni zakho.
- Imbangela engaba khona
- Kungenzeka ukuthi usebenzise izinombolo zezihlalo ezifanayo nezomsebenzisi wangaphambili noma awuzange uhlole ubude besibambo.
- Indlela yokulungisa
- Phakamisa isihlalo sakho ukuze isibambo sihambisane nesifuba sakho esimaphakathi futhi izindololwane zakho zibe ngaphansi kancane komugqa wehlombe.
Ukugoba ngokweqile umhlane ongezansi nokusunduza isisindo
- Lokho okubonayo
- Izimbambo zakho zizophakama kakhulu futhi i-pelvis yakho noma umhlane ongenhla uzophuma ku-pad.
- Imbangela engaba khona
- Isisindo samanje sinzima kakhulu noma sidala ukugxuma ekugcineni kwebanga lokunyakaza.
- Indlela yokulungisa
- Yehlisa isisindo futhi usebenzise ububanzi obunamaphuzu amathathu kuphela ku-pad: ikhanda, ingemuva elingaphezulu, ne-pelvis.
isihlakala sigobe emuva
- Lokho okubonayo
- Isibambo sincike eminweni yakho futhi ingemuva lesandla sakho ligoqwe ngemuva kwengalo yakho.
- Imbangela engaba khona
- Isibambo sibanjwa ngokuxega kakhulu noma ukubamba akufani nobude besihlalo.
- Indlela yokulungisa
- Beka isibambo sijule ngaphansi kwesandla sakho bese uqondanisa isihlakala nengalo yakho emgqeni owodwa.
I-lever eyodwa ihamba kuqala
- Lokho okubonayo
- Kusukela ngaphambili, ukujula lapho isibambo esisodwa sinwebeka khona kuqala noma sibuya kuhlukile kwesokunxele nakwesokudla.
- Imbangela engaba khona
- Kungase kube khona umehluko wamandla ohlangothini nolunye, ukuzungezisa i-trunk, noma amaphutha okulayisha amadiski ahlangene.
- Indlela yokulungisa
- Hlola kabusha amadiski angakwesokunxele nangakwesokudla bese wehlisa isisindo ukuze ufanise isivinini nobubanzi bohlangothi lwakho oluqinile ukuya kujubane nobubanzi bohlangothi lwakho olubuthaka.
Gxumisa i-disc kusuka phansi
- Lokho okubonayo
- Ngemuva kokuthi i-lever ishaye isitobha, iyahlehla futhi iqale impinda elandelayo.
- Imbangela engaba khona
- Kungenzeka ukuthi uyalulama ngokushesha noma awunawo amandla okulawula uhla lwakho lwamanje lokunyakaza.
- Indlela yokulungisa
- Buyela ngaphezu kwemizuzwana engu-2–3 bese ushintsha lapho uya khona ngaphambi nje kwesitobha. Qala kabusha impinda ngayinye usuka lapho umile.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Hlola i-trajectory nge-lever engenalutho
Hlola ubude besihlalo, ithrekhi yesibambo, nendawo yokumisa ngaphandle kwediski.
Ukucindezela kwesifuba ukukhanya kwezingalo ezimbili
Hambisa izibambo kwesokunxele nesokudla ngesivinini esifanayo izikhathi 10-15.
isethi yokusebenza ejwayelekile
Yenza izikhathi ezingu-8-12 ngenkathi ulondoloza ukusekelwa kwephedi nokujula okuqhubekayo.
Isethi ye-unilateral elawulwayo
Hlola ububanzi bengalo ngayinye kanye nomehluko phakathi kwesobunxele nesokudla ngaphandle kokuzungezisa umzimba.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa izikhathi ezingu-1-2 ngesonto njengomnyakazo oyinhloko wokuzivocavoca kwesifuba noma njengokunyakaza okusizayo ngemva kokucindezela kwesisindo samahhala. Ngesethi yokuqala, hlola isihlalo futhi ulandelele ngediski elikhanyayo, bese ushiya cishe amasethi amabili asebenzayo ukuze asale.
inombolo
Iziqephu 8-12
Ibanga lapho isivinini sokunxele nesokudla nokujula okuphansi kuyafana
setha
2–4 amasethi
90–180 amasekhondi alulame phakathi kwamasethi
isivinini
2–3 isekhondi ukubuya
Phusha kancane ngaphandle kokugxuma okuvimbayo
- Uma amaphuzu amathathu okuxhumana kwephedi kanye nesivinini se-lever side-to-side kugcinwa kuzo zonke izimpinda, engeza izimpinda kuseshini elandelayo.
- Khulisa isisindo ngokunyuswa kwediski elincane kakhulu ngemva kokuba usuzuze phezulu kwama-reps akho kuwo wonke amasethi.
- Uma ububanzi bohlangothi olulodwa bufinyeziwe noma amahlombe akho ehlehla, qeda isethi ngaphandle kokunxephezela uhlangothi lwakho oluqinile.
Imibuzo evame ukubuzwa
Ingabe kuyadingeka ukubeka isisindo esilinganayo kuzo zombili izinsimbi?
Ukuze uthole isethi yengalo evamile, sebenzisa isisindo esifanayo. Izindlela ezihlukene zokulayisha zokulungiswa kokungalingani zinezinkinga ngokuzinza kwensimbi nesinxephezelo somzimba, ngakho-ke kuphephe kakhudlwana ukungazisebenzisi ngaphandle kohlelo oluthile oluvela kuchwepheshe.
Ingabe iphephile kunomshini wokucindezela ibhentshi le-barbell?
Amathrekhi ahleliwe kanye nezivalo zidinga ibhalansi encane, kodwa uma isihlalo noma ukujula kokuqala kungalungile, kungabangela ukungakhululeki kwehlombe. Akuphephile ngokuzenzakalelayo kubo bonke abasebenzisi futhi imiyalelo kanye nobubanzi obungenabuhlungu bocingo ngalunye kufanele kubhekwe.
Ngingakwazi ukuqondisa izingalo zami yonke indlela?
Kuyenzeka ukuthi ucishe uqonde ngendlela elawulwayo, kodwa ungakhiyi izindololwane zakho ngokushesha noma ushaye i-lever kwisitobha. Shintsha isiqondiso endaweni lapho ukungezwani kwesifuba kugcinwa khona futhi amalunga ekhululekile.
Ubufakazi nezinkomba
- 1. Schick et al. - Ukuqhathaniswa komsebenzi wemisipha phakathi komshini wakwaSmith nomshini webhentshi wesisindo samahhala
- 2. Welsch et al. - Ukuqhathaniswa komsebenzi wemisipha namandla amakhulu okuzivocavoca kwesifuba kathathu
- 3. Krzysztofik et al. - Ukuqhathaniswa kwe-muscle excitability phakathi kwe-freeweight bench press kanye nomshini wokucindezela isifuba
- 4. UMausehund et al. - I-bench press technique iyashintsha kanye nokulayishwa kwe-musculoskeletal.
- 5. van den Tillaar et al. - Ukubuyekezwa kwe-biomechanics ye-bench press
