MACHINE CHEST PRESS
Umshini wokucindezela isifuba awukona ukusunduza ama-levers lapho beya khona—umayelana nokufanisa umzimba wakho ne-eksisi yomshini.
Ukucindezela kwesifuba somshini kuwumsebenzi wokucindezela ovundlile lapho ucindezela khona womabili amalensi phambili ngomboko wakho osekelwa i-backrest. Umshini ekubonisweni kokunyakaza unomklamo oguqukayo: njengoba izibambo ziya phambili nazo zisondelana kancane ndawonye. Ngisho nalapho umshini uqondisa indlela, ukuphakama kwesihlalo okungafani noma ukujula kokuqala kungasonga izihlakala zakho noma kusunduzele amahlombe akho phambili. Setha izibambo zibe ukuphakama okumaphakathi nesifuba kuqala, gcina umhlane wakho ne-pelvis ngokumelene nephedi, futhi usebenze ngaphakathi kwebanga ongakwazi ukulilawula.
- Imisipha eyinhloko
- I-Pectoralis enkulu
- Imisipha esekelayo
- Triceps · anterior deltoids
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Cindezela ovundlile
Ingabe umshini wokucindezela esifubeni uphephe kakhudlwana kunomshini wokunyathelisa webhentshi?
Umshini unganciphisa isidingo sebhalansi yomthwalo wangaphandle kanye nengozi yokuwisa insimbi ehlabayo, kodwa isihlalo esingafani, ukujula kokuqala, noma umthwalo kusengadala ukungaphatheki kahle kwehlombe nesihlakala. Kunokuba ucabangele inzuzo ephelele yokuphepha, khetha ngokusekelwe kumgomo wakho, ukuzizwisa, kanye nokuthi ingabe kukhona okulimazayo.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola iphini lesisindo nendawo ye-lever
Ngomshini uphumule, qinisekisa ukuthi iphinikhodi yesisindo ihlezi ngokugcwele futhi uhlole indlela ngomthwalo olula kakhulu. Uma umshini unokulungiswa kwendawo lapho uqala khona, qala endaweni lapho izindololwane zakho zingahambi kakhulu ngemuva komzimba wakho lapho uthatha izibambo.
- 2
Setha izibambo zibe ubude obumaphakathi nesifuba
Uma usuhlezi, lungisa isihlalo ukuze izibambo ziwe phakathi kwesifuba futhi ngezansi kancane kwamahlombe. Hlola ukuthi aziphakeme kakhulu kangangokuthi amahlombe akho agibele ebheke ezindlebeni zakho, noma aphansi kangangokuthi izihlakala nezindololwane zakho ziwa ngaphandle komugqa.
- 3
Yakha ukusekela nge-backrest nezinyawo zombili
Phumula i-pelvis yakho, umhlane ongenhla, futhi uma kungenzeka ikhanda lakho likhululeke ngokumelene ne-backrest, izinyawo zombili ziphansi phansi. Goqa izithupha zakho ezibanjeni bese ubeka izihlakala phezulu nezingalo, bese usimamisa amahlombe emuva naphansi bese uqinisa izintambo ukuze izimbambo zingaqhumi.
- 4
Cindezela izibambo phambili nangaphakathi
Exhale bese ucindezela izibambo zombili ziye phambili ngesivinini esifanayo. Landela i-arc eguquguqukayo izinsimbi ezikuqondisayo ngaphandle kokuvumela amahlombe ukuthi ahambe aye phambili, futhi uyeke ukuvala indololwane eqinile lapho izingalo zicishe ziqonde.
- 5
Buyela ekujuleni okugcina umhlane wakho uphezu kwephedi
Faka umoya bese ubuyisela ama-levers endleleni efanayo imizuzwana emibili kuya kwemithathu. Gcina amapuleti angashayisani, bese uqala ukuphindaphinda okulandelayo ngenkathi isifuba sivulekile-ngaphambi kokuba izibambo zihambe kude ngemuva kwe-torso noma ingaphambili lehlombe lingakhululeki.
SEAT & SUPPORT
Ubude besihlalo bunquma ukuthi isibambo, isihlakala, nendololwane kuqala kuphi
Imihlahlandlela yokuqeqesha ye-ACE ne-NASM yomibili ichaza ukusetha izibambo phakathi nobude besifuba nomhlane osekelwa i-backrest. Uma isihlalo siphansi ngokwanele ukuthi izibambo zihlale ngaphezu kwamahlombe akho, kulula ukuhlehlisa futhi uphakamise izindololwane phezulu. Uma isihlalo siphezulu kakhulu, izibambo zidudulelwa phansi, ezingagoqa izihlakala noma zivumele umzimba wakho ushelele phambili.
Hlala, thatha izibambo, futhi uhlole kusukela ohlangothini: qala lapho isihlakala nendololwane kuthatha umthwalo ezindaweni eziphakeme ezifanayo. I-backrest ayilona ithuluzi lokukwehlisela phansi ngokumelene nephedi. Vumela ijika lemvelo emhlane ophansi ngenkathi ugcina i-pelvis nomhlane ongenhla kuxhumene, futhi uma kukhona i-footplate, cindezela ngokulinganayo kuwo wonke.
Iphuzu elibalulekile: Inkomba esebenzayo: “Izibambo phakathi nesifuba → i-pelvis kanye nomhlane ongenhla kuphedi → zombili izinyawo phansi.”
CONVERGING PATH
Izibambo zilandela i-arc eguqukayo yomshini, hhayi umugqa oqondile
Emshinini oboniswe lapha, igebe phakathi kwezibambo liyancipha kancane njengoba izinsimbi ziya phambili. Kunokuba uphoqelele izinsimbi ezimbili ndawonye ngezandla zakho, vumela izindololwane zilandele ngemuva kwezibambo futhi ugcine womabili amalensi ehamba ngesivinini esifanayo. Bamba isihlakala siqonde phakathi kwesibambo nengalo, futhi ugcine amahlombe angaphakamisi iphedi ngisho nangaphezulu.
Ucwaningo oluncane lwe-EMG oluqhathanisa nemishini yokucindezela isifuba kanye nomshini wokunyathelisa ebhentshini ezindaweni eziningi zokubamba luthole ukuthi akukho ukubamba okukodwa okwakulokhu kuphakeme ngokuqhubekayo kuyo yonke imisipha. Kunokuba wahlulele isivuseleli ngokuma kwesibambo sodwa, kuyasebenza kakhulu ukukhetha ukubamba nomthwalo okuvumela ukuthi usebenze ngaphandle kobuhlungu futhi ubambe izimpinda oziqondise.
SHOULDER & RANGE
Vikela ubudlelwano phakathi kwehlombe ne-backrest ngaphambi kobubanzi bokugcina
Izindololwane zingaqeda cishe ziqonde, kodwa awudingi ukugoqa ubheke ezindlebeni noma ucwebe amahlombe ehlombe ukuze uthumele izibambo ngokuqhubekayo. I-ACE incoma ukuthi abasaqalayo bagcine izindwani zehlombe ngokumelene ne-backrest futhi baqede ngaphansi kokulawula ngezihlakala ezingathathi hlangothi futhi ngaphandle kokukhiya izindololwane.
Ukujula obuyela kukho kusethwa ububanzi bakho obulawulekayo, hhayi isitobhi somshini. Izindololwane zingase zize kancane ngemuva kwe-torso, kodwa uma izibambo zihamba kahle ngemuva komugqa wesifuba futhi ingaphambili lehlombe lidonsa noma umzimba wakho ushiya iphedi, yehlisa ukujula kokuqala. Umshini wehlisa isidingo sebhalansi; akuqinisekisi indlela efanayo ehlangene yawo wonke umsebenzisi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Izibambo zihlala ngaphezu kobude behlombe
- Lokho okubonayo
- Amahlombe agibela abheke ezindlebeni kusukela ekuqaleni futhi izindololwane zivuleka kakhulu eduze komugqa wehlombe.
- Imbangela engaba khona
- Isihlalo kungenzeka siphansi kakhulu, noma kungenzeka ukhethe umthwalo ngesikhathi uhlezi phansi.
- Indlela yokulungisa
- Phakamisa isihlalo inothi eyodwa ngesikhathi kuze kube yilapho izibambo zifinyelela ubude obumaphakathi nesifuba, bese uhlola kabusha indlela ngomthwalo olula.
Izihlakala zigoqeka emuva
- Lokho okubonayo
- Isithende sentende siphakamisa isibambo bese ilunga lesihlakala likhukhuleka ngemuva kwendololwane.
- Imbangela engaba khona
- Ngokuvamile isibambo sibanjelwa eminweni, noma umthwalo unzima kakhulu ukubamba umphambili wengalo.
- Indlela yokulungisa
- Goqa isithupha, beka isibambo sijule entendeni yesandla, bese ubeka isihlakala phezulu ngengalo. Yehlisa umthwalo uma kudingeka.
Ukuphakamisa isifuba kanye nokugoba ngaphezulu komhlane ophansi
- Lokho okubonayo
- Izimbambo zivutha kakhulu lapho uqala ukucindezela futhi i-pelvis noma ingemuva lishiya iphedi.
- Imbangela engaba khona
- Kungenzeka ukuthi uhambisa umthwalo ongalawuleki ngomfutho we-trunk, noma ukuma konyawo lwakho kungase kungazinzi.
- Indlela yokulungisa
- Cindezela izinyawo zombili phansi bese ubeka izimbambo phezu kwe-pelvis. Yehlisa ekulayisheni okukuvumela ukuthi ugcine ukuxhumana kwephedi.
Ukusunduza amahlombe phambili phezulu
- Lokho okubonayo
- Ikhanda liza phambili njengoba izingalo zinwebeka futhi amahlombe namahlombe angenhla ashiya i-backrest.
- Imbangela engaba khona
- Ungase ukholelwe ukuthi izibambo kufanele zihambe kakhulu ngangokunokwenzeka, noma ungase ungeze okokugcina kobubanzi ngokukhushulwa kwehlombe.
- Indlela yokulungisa
- Gcina isifuba sivulekile namahlombe abheke kuphedi, futhi ume lapho izindololwane zicishe ziqonde khona. Fushanisa ingaphezulu lobubanzi kancane.
Amapuleti ayangqubuzana kukho konke ukuphindaphinda
- Lokho okubonayo
- Isigaba sokubuya siyashesha futhi amapuleti ashaya kakhulu ekupheleni kwe-rep ngayinye.
- Imbangela engaba khona
- Kungenzeka ukuthi awuphikisani nembuyiselo, noma kungenzeka ukuthi ukhulula konke ukungezwani phakathi kokuphindaphinda.
- Indlela yokulungisa
- Yehlisa umthwalo bese ubuyisela ama-levers phezu kwemizuzwana emibili kuya kwemithathu. Shintsha isiqondiso ngaphambi kokuthi amapuleti athinte, ngaphandle kokufinyeza ububanzi kakhulu.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukucindezela umshini wezingalo ezimbili okhanyayo
Setha isihlalo nesibambo ukuphakama ekulayisheni okulula kakhulu futhi ufanise isivinini sazo zombili izinsimbi.
Cindezela umshini wokubuyisela kancane
Thatha imizuzwana emibili kuya kwemithathu ukuze ubuye ngenkathi ubambe ukuthintana kwe-backrest nokuqondanisa isihlakala kuze kube sekugcineni.
Ukucindezela komshini okumisiwe
Bamba isekhondi elilodwa ekujuleni kokuqala okulawulwayo, bese ucindezela futhi ngaphandle kokubopha kabusha.
I-Independent-arm press
Kuphela uma umshini unezinsimbi ezizimele, sebenzisa ingalo eyodwa ngesikhathi ngomthwalo olula ukuze uqhathanise izindlela ohlangothini ukuya kwelinye.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ungayisebenzisa njengokunyakaza kwesifuba sakho esiyinhloko noma njengesisekeli ngemva komshini wokucindezela ibhentshi, kanye noma kabili ngesonto. Ekuqaleni, shiya ukuphindaphinda okubili noma okuthathu ubeke eceleni ngenkathi ugcina ukuthintana kwe-backrest nokuqondanisa kwesihlakala nge-rep yokugcina. Ngenxa yokuthi izilinganiso ze-lever ziyahluka phakathi kwemishini, ungaqhathanisi umthwalo obonisiwe ngokuqondile nezinye izinto zokusebenza.
I-Reps
8–12
Bamba isihlalo esifanayo, ukujula, kanye nesivinini
Amasethi
2–3
Phumula imizuzwana engu-90–150 phakathi kwamasethi
Layisha
+1 isinyathelo
Kuphela uma wonke ama-reps angu-12 ezinzile
- Uma womabili ama-levers ehamba ngesivinini esifanayo kukho konke ukuphindaphinda okungu-12 futhi umhlane wakho, i-pelvis, nezinyawo zihlala zisekelwe, hambisa iphinikhodi ngesinyathelo esisodwa esikhathini esilandelayo.
- Uma izihlakala zakho zigoqa noma amahlombe akho eshiya iphedi ngemva kokwengeza isisindo, buyela uqonde emthwalweni odlule bese usetha kabusha i-tempo yakho.
- Inombolo ephrintwe emshinini izizwa ihlukile kuye ngobude bayo be-lever kanye nokucushwa kwe-pulley. Ungayiguquleli iqonde komunye komunye umshini noma izinombolo zakho ze-barbell.
Imibuzo evame ukubuzwa
Izibambo kufanele zibe yini ubude?
Qala phakathi kwesifuba kanye nobude obungaphansi kancane kwehlombe. Izinga lomuntu siqu eliwusizo kakhulu ukuthi ingabe amahlombe akho ahlala phansi uma uthatha izibambo nokuthi ingabe izihlakala nezindololwane zimi ziqonde ezindaweni eziphakeme ezifanayo.
Ngingakwazi ukuguqula isisindo somshini sibe inombolo yokucindezela ebhentshini?
Hhayi ngokunembile. Ubude be-Lever, ama-pulleys, ukungqubuzana, i-engeli yokuqala, kanye nokulebula komkhiqizi ngamunye kuyahluka. Lungisa isihlalo kanye nebanga emshinini owodwa futhi ulandelele izinguquko kuzimpinda zakho namasu esikhundleni salokho.
Ubufakazi nezinkomba
- 1. I-NASM - Umtapowolwazi Wokusebenzisa Umshini Wokucindezela Isifuba
- 2. I-ACE - Umtapo Wezincwadi Wokuzilolonga Wesifuba Ohlezi
- 3. Rodríguez-Ridao et al. - Ukusebenza kwemisipha ngokubambelela ebhentshini cindezela bese uhlezi esifubeni
- 4. Figueiredo et al. - Umsebenzi womshini wokucindezela wesisindo samahhala kanye nesifuba kubakhi bomzimba
- 5. Schwanbeck et al. - I-Hypertrophy namandla ngesisindo samahhala ngokumelene nokuqeqeshwa komshini
