INCLINE BARBELL PRESS
Ukuphakamisa ukuthambekela akukuniki umsebenzi ofanayo wesifuba-kubuye kwandisa indima yehlombe
I-incline barbell press ingumshini wokucindezelwa othambekele lapho insimbi ehlabayo yehla ibheke phezulu esifubeni ebhentshini elitshekile bese iphindiselwa phezulu phezu kwamahlombe. Ukuboniswa kokunyakaza kuleli khasi kuseduze ne-backrest cishe ngama-degree angu-55–65 kunama-degree angu-30–45 achazwe esihlalweni, ngakho-ke kunembe kakhulu ukukuphatha njengokuhluka okuphezulu okudinga kakhulu kusukela kuma-deltoids angaphambili kanye ne-pectoralis enkulu ephezulu. Ucwaningo luphinde lwabona ukusebenza okuphezulu kwe-pec ephezulu kumadigri angama-30 ngenkathi umsebenzi we-deltoid wangaphambili ukhuphuka wafinyelela kuma-degree angama-60. Kunokuba uphathe yonke i-engeli ethambekile njengomsebenzi ofanayo, setha umthwalo wakho, indlela, nokulindelwe ku-engeli yebhentshi yangempela kanye nomgomo wakho.
- Imisipha eyinhloko
- Upper pectoralis major · anterior deltoids
- Imisipha esekelayo
- I-Triceps
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukucindezela okuphezulu
Ingabe ibhentshi ethokomele kufanele lisethelwe ku-30–45 degrees?
Cha. I-engeli ishintsha uhlamvu lomsebenzi. Ucwaningo lubonise umsebenzi ophezulu we-pec ephezulu ezungeze ama-degree angu-30, kuyilapho ukubandakanyeka kwe-deltoid yangaphambili kukhula ngama-degree angu-60. Ukuboniswa kokunyakaza kuleli khasi ukuhluka okuphezulu okucishe kube ngama-55–65 degrees.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Setha indawo yokubeka, izingalo zokuphepha, ne-spotter kuqala
Setha ubude be-rack ukuze ukwazi ukuphakamisa ibha icace cishe ngezingalo eziqondile ngaphandle kokuhlehla, futhi ubeke izingalo zokuphepha kancane ngaphansi kwendawo yakho engezansi elawulwayo. Vikela amapuleti ngamakholomu, futhi uvumelane ngamasignali wokuqaqa kanye nama-rack nesithathi sakho ukuze uthole imithwalo ongayijwayele.
- 2
Qinisekisa i-engeli yebhentshi yangempela kanye nomgomo wakho
Lo mboniso usebenzisa ukuthambekela okuphezulu okungama-degree angama-55–65. Le engeli ingabandakanya ama-deltoid angaphambili ngaphezu kokuhlehla okungama-degree angu-30, ngakho ungalindeli umthwalo ofanayo. Khiya isihlalo ne-backrest ukuze ikhanda lakho, ingemuva elingaphezulu, ne-pelvis kuthinte iphedi futhi izinyawo zombili zihlale phansi.
- 3
Thatha ukubamba okushiya izintende zezandla ziqonde phansi
Sebenzisa into yokubamba evaliwe egoqwe isithupha bese uthola ububanzi obubeka izihlakala phezu kwezindololwane ngezingalo eziseduze nokume mpo lapho ibha ifika esifubeni esiphezulu. Beka ibha phansi entendeni yesandla kunokuba ubheke eminweni ukuze isihlakala sihlale siqondile.
- 4
Yehlisa ngaphansi kokulawula ngasesifubeni esingaphezulu
Zinzisa ibha phezu kwamahlombe akho, bese uhogela bese wehlisa ngaphezu kwemizuzwana emibili kuya kwemithathu ukuya esifubeni esingenhla, ngaphansi kwethambo lekholomu. Gcina izindololwane zilingana ngaphansi kwebha bese ume ngaphambi kokuba amahlombe aphakamise i-backrest noma ibha idonsela entanyeni yakho.
- 5
Cindezela phezulu bese emuva kancane
Gcina ingcindezi kuzo zombili izinyawo nangaphezulu ngemuva njengoba ucindezela ibha phezulu, uyibuyisele kancane phezu kwamalunga ehlombe njengoba ikhuphuka. Landelela idayagonali engashoni ukuze ibha ingadli ubuso bakho, futhi uyihlehle ngokuphephile uma zombili izingalo zinwebeka ngesivinini esifanayo.
BENCH ANGLE
Amadigri angu-55–65 aboniswe lapha alayisha ngokuhlukile kunokuthambeka okungama-degree angu-30
I-engeli yebhentshi akuyona indaba yokunambitheka-ishintsha isiqondiso lapho ucindezela ngokuhlanganyela ehlombe. Ucwaningo oluqhathanisa amadigri angu-0, 15, 30, 45, kanye nama-60 athola umsebenzi ophezulu we-pec oshiwo kakhulu kumadigri angu-30, nomsebenzi wangaphambili we-deltoid okhuphuka kuma-degree angu-45 no-60. Olunye ucwaningo kwabaqalayo oluqhathanisa no-0, 30, no-60 degrees luphinde lwathola umsebenzi ophakeme kakhulu we-deltoid wangaphambili kuma-degree angu-60.
Ngakho-ke i-engeli ephezulu kulo mboniso kunzima ukuyichaza njengokuhluka okuqondise isifuba esingaphezulu sodwa. Iqonde njengomshini wokunyathelisa othambekele ophezulu lapho i-pectoralis enkulu ephezulu, i-anterior deltoids, ne-triceps konke kusebenza ndawonye. Uma ufuna ukugcizelela okwengeziwe kwesifuba, qhathanisa amadigri angu-15–30 esimisweni esihlukile sokuthambekela okuphansi—ungamane nje ungafaki lezo zinombolo kanye nalokhu kunyakaza.
Iphuzu elibalulekile: Inkomba esebenzayo: “Faka i-engeli kuqala → i-engeli ephakeme isho ihlombe elengeziwe → khetha umthwalo ohambisana negoli losuku.”
BAR PATH
Ibha ibuya esifubeni esingaphezulu ngobumnene ibuyele emahlombe
Phansi ibha ihlezi endaweni elawulekayo esifubeni esingaphezulu-hhayi ku-collarbone ngokwayo futhi hhayi entanyeni. Ukucindezela emugqeni oqonde ngqo kungasondeza ibha eduze kobuso bakho, ngakho landelela idayagonali engashoni edlula ubuso bakho bese ibuyela emuva kancane phezu kwamalunga ehlombe. Ibha akufanele ihambe ngemuva kwekhanda lakho, futhi kufanele ihlale ileveli kokubili phansi nangaphezulu.
Nge-engeli ephezulu ibha ingase izwakale sengathi ihlala phezulu kunokuthambekela okuphansi, kodwa akufanele neze ibe ukucindezela entanyeni. Setha indawo yakho yokuthinta nokujula ngendawo lapho izihlakala nezindololwane zinamathelana khona ngaphansi kwebha futhi womabili amahlombe ahlala kuphedi. Iphuzu eliqondile liyahlukahluka ngokulingana kwakho nobubanzi bokubamba.
SUPPORT & ALIGNMENT
Ku-backrest ephezulu, zisekele ukuze i-pelvis ingasheleli phambili
Ekukhuphukeni okuphezulu umthwalo uphusha umzimba wakho phansi esihlalweni, ngakho-ke kulula ukuthi i-pelvis ishelele phambili futhi ingemuva eliphansi libe ngaphezulu kwe-arch. Tshala izinyawo zombili ngokuqinile phansi futhi ugcine ikhanda, ingemuva elingaphezulu, ne-pelvis ku-pad. Ijika lemvelo elisuka ekuphakamiseni isifuba lingahlala, kodwa musa ukusunduzela i-pelvis phambili ukuze ulingise i-engeli yebhentshi ephansi.
Beka ibha phansi entendeni yesandla bese ubeka isihlakala nendololwane zibe ikholomu eyodwa. Uma isihlakala sigoqeka sibuyele emuva noma izindololwane zivuleke kakhulu emgqeni wehlombe, amandla awakwazi ukuhamba kuphedi futhi izingalo nokuqondanisa kwamalunga kuyephuka. Setha kabusha ubude be-rack, ububanzi bokubamba, bese ulayisha ndawonye.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukuphatha i-engeli ephezulu njengokuthambekela kwama-degree angama-30
- Lokho okubonayo
- Ingaphambili lehlombe liyakhathala kuqala, nokho uphoqa umthwalo futhi uphendule ngenkolelo yokuthi isifuba esingaphezulu kuphela okufanele sisebenze.
- Imbangela engaba khona
- Kungenzeka awungeni ukulungiselelwa kwebhentshi futhi kungenzeka ukuthi uphatha konke ukuthambekela njengomsebenzi ofanayo.
- Indlela yokulungisa
- Rekhoda i-engeli ye-backrest yangempela kanye nohlelo lwama-degree angama-55–65 njengomshini wokunyathelisa othambekele ophezulu onokubandakanyeka okukhulu kwe-deltoid yangaphambili.
Izihlakala zigoqeka emuva
- Lokho okubonayo
- Ibha ihlezi ibheke eminweni bese ilunga lesihlakala likhukhuleka ngemuva kwendololwane.
- Imbangela engaba khona
- Ukubamba kungase kube okuxekethile, noma umthwalo ungase ube nzima kakhulu ukusekela ibha.
- Indlela yokulungisa
- Goqa isithupha bese usetha ibha phansi entendeni yesandla ukuze isihlakala nengalo yakhe umugqa oqondile. Yehlisa umthwalo futhi.
Izindololwane zivuleka ububanzi ukuya emgqeni wehlombe
- Lokho okubonayo
- Phansi izingalo ezingenhla zihlala cishe kuma-degree angama-90 ukuya ku-torso futhi ibha ihamba eduze kwentamo.
- Imbangela engaba khona
- Ukubamba kungase kube banzi kakhulu, noma kungenzeka ukuthi usebenzisa indawo yokuthinta ethambekile ephansi nge-engeli ephezulu.
- Indlela yokulungisa
- Nciphisa ukubamba kancane, gcina izindololwane ngaphansi kwebha, futhi wehlele endaweni elawulekayo esifubeni esingaphezulu.
I-pelvis ishelela phambili futhi ama-arch aphansi emuva
- Lokho okubonayo
- Izinqe zikhasa zibheke phambili kwesihlalo njengoba isethi iqhubeka futhi igebe elingaphansi komhlane ophansi livuleka ngokuphawulekayo.
- Imbangela engaba khona
- Ukusekelwa kwezinyawo kungase kube buthakathaka, noma kungenzeka ukuthi wenza i-engeli yebhentshi ephansi enomthwalo ongeke ukwazi ukuwuphatha.
- Indlela yokulungisa
- Lungisa izinyawo eduze nomzimba wakho bese ucindezela i-pelvis emuva ku-pad. Yehlisa umthwalo ukuze ubambe i-engeli efanayo.
Olunye uhlangothi lwebha lukhuphuka kuqala
- Lokho okubonayo
- Ibha iyatsheka ngesikhathi sokucindezela futhi indololwane eyodwa ifinyelela esandisweni ngaphambi kwenye.
- Imbangela engaba khona
- Izandla zakho zingase zibekwe ngokungalingani, noma umthwalo ungase unzima kakhulu ngokuhlobene nokukhathala kanye nomehluko wamandla.
- Indlela yokulungisa
- Qondanisa izandla zakho nezimpawu kubha futhi unciphise umthwalo. Sebenzisa izingalo zokuphepha kanye ne-spotter ukugwema ukwehluleka okuphindaphindiwe.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukucindezela komshini wokuthambekela okuphezulu
Funda indlela yokucindezela ephezulu kuqala emshinini one-backrest ezinzile namalever.
I-dumbbell elula yokucindezela i-high-incline
Sebenzisa ama-dumbbell alula ukuhlola izindlela zengalo nendololwane kanye nokusekelwa kwephedi ngokuzimela ohlangothini ngalunye.
Cindezela i-high-incline yebha engenalutho
Ngesethi yokubeka nezingalo zokuphepha, phinda uqeqeshe indlela yebha nendawo yokuthinta engeli langempela lebhentshi.
Cindezela i-barbell press
Ngena i-engeli efanayo, ukubamba, nendawo yokuthinta bese wengeza ukukhuphuka okuncane kuphela lapho ukuphindaphinda konke kuzinzile.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yibeke kanye noma kabili ngeviki ngesikhathi sokucindezela umzimba ophezulu, futhi uyifake njengomsebenzi ohlukile wokucindezela ibhentshi eliyisicaba noma ukuthambekela okuphansi. Nge-engeli ephezulu, chaza ukukhathala kwe-deltoid yangaphambili futhi ushiye izimpinda ezimbili noma ezintathu zibekelwe ngenkathi ubambe indlela yebha efanayo nge-rep yokugcina.
I-Reps
6–10
Bamba i-engeli efanayo, iphoyinti lokuthinta, nendlela yebha
Amasethi
2–3
Phumula imizuzu emi-2–3 phakathi kwamasethi
Layisha
+2.5–5%
Kuphela uma ibha ihlala ileveli kukho konke ukuphindaphinda okungu-10
- Faka i-engeli yebhentshi, indawo yokuhlala, nobubanzi bokubamba ukuze uqhathanise izinguquko zomthwalo ngaphansi kwezimo ezifanayo iseshini ngayinye.
- Uma i-pelvis ishelela, izihlakala ziyagoqa, noma ibha ikhukhuleka ibheke entanyeni yakho, yehlisa umthwalo ngo-5–10% ngalolo suku bese uqedela ngomsebenzi wobuciko.
- Ungaqhathanisi imithwalo ngokuqondile phakathi kokuthambekela okuphansi nokuphezulu—phatha ikhwalithi yokuphinda kanye nokutholwa kokuhluka ngakunye ngokuhlukene.
Imibuzo evame ukubuzwa
Ingabe ukuthambekela okuphezulu kuwukuzivocavoca kwesifuba noma ukuzivocavoca kwehlombe?
Ihlala ekuqhubekeni lapho i-pectoralis enkulu ephezulu, i-deltoid yangaphambili, ne-triceps zonke zisebenza. Njengoba i-engeli ikhuphuka indima ye-deltoid yangaphambili ingakhula, ngakho-ke kunzima ukuyibiza ngokuthi umsebenzi wokuzihlukanisa wesifuba esingaphezulu.
I-barbell kufanele yehle kangakanani?
Ngokuvamile kuya endaweni elawulekayo esifubeni esingaphezulu kunethambo lekholomu ngokwalo. Izinga lakho lomuntu siqu ukujula lapho izihlakala zihlala khona phezu kwezindololwane, amahlombe womabili ahlala phezu kwephedi, futhi abukho ubuhlungu.
Ubufakazi nezinkomba
- 1. I-NASM - Incline Barbell Bench Press Exercise Library
- 2. I-ACE - I-Incline Chest Press Exercise Library
- 3. Trebs et al. - Ukusebenza kwemisipha yomzimba ophezulu nge-engeli yebhentshi
- 4. Rodríguez-Ridao et al. - Umsebenzi we-Pectoralis enkulu, i-deltoid, ne-triceps kuwo wonke ama-engeli amahlanu amabhentshi
- 5. Noteboom et al. - Ukuhluka kwezindlela zokucindezela ibhentshi kanye nokulayisha ngokuhlanganyela kwamahlombe
