SMITH MACHINE BENCH PRESS
Qondanisa ibhentshi, setha izitobhi, bese ucindezela okulawulwayo kumareyili amile.
Lesi silungiselelo esilondolozayo sigcizelela ukuhlola, ukuqondanisa, nokwenza ngamabomu. Ngaphambi kokulenga izinsimbi, hlola izingwegwe, ukunyakaza kwesitimela, ukuzinza kwebhentshi, izingidi zemishini, amakholomu/amadiski, nezinga lephansi/elicacile. Misa ibhentshi flat ukuze ibha ikwazi ukulandela indlela enethezekile ngaphandle kokusonta amahlombe akho noma umzimba wakho ukuze uhlangane nojantshi. Setha futhi uhlole izitobhi zokuphepha ngebha engenalutho ukuze ubambe ibha ngaphambi kokuthi ingalawuleki. Zijwayeze ukuzungezisa ihhuku kanye nokunyakaza kwehhuku yebha endaweni yebhentshi langempela ngaphambi kokuba umsebenzi wakho usethe. Bamba ngokugcwele ngezithupha zakho nxazonke, izinyawo eziqinile, nomzimba oqinile. Hlehlisa futhi uzinzise amahlombe, wehlise ngaphansi kokulawula ngaphakathi kwebanga elingenabuhlungu, bese uzungezisa ihuku ngenhloso ukuze ulengise ibha. Uma indlela yebha ingalungile, ibhentshi liyantengantenga, izingwegwe azilengi ngendlela ethembekile, noma awukwazi ukusetha isitobhi sokuphepha, ungaqhubeki—lungisa, wehlise isisindo, noma ukhethe ukuvivinya umzimba okuhlukile. Indlela yebha egxilile ayisho ukuthi lo msebenzi awunawo amabala, uphephe emhlabeni wonke, noma ungcono ngokuzenzakalela kunezisindo zamahhala. Isizathu: Schick et al. I- (2010) iqhathanise umshini wakwaSmith nomshini wokunyathelisa webhentshi wesisindo samahhala ku-70% no-90% we-1RM endleleni ngayinye ezifundweni ezinamakhono nezingenamakhono. Nakuba umsebenzi we-medial deltoid wawuphakeme esimweni sesisindo samahhala, ucwaningo aluzange lubonise ukuthi noma iyiphi indlela yayingcono kakhulu emhlabeni wonke mayelana ne-hypertrophy, ukusebenza, noma ukuphepha. Ojantshi abagxilile bangase banciphise ezinye izidingo zokuzinzisa, kodwa bangase bangafani nendlela yabo bonke abantu. Imiphumela ye-EMG akufanele ichazwe ngokweqile, futhi lolu cwaningo alukwazi ukuxilonga noma ukubikezela ingozi yomuntu yokulimala.
- Imisipha eyinhloko
- I-Pectoralis enkulu
- Imisipha esekelayo
- I-Triceps · I-deltoid yangaphambili
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- I-Inductive Horizontal Press
Ingabe i-Smith Machine Bench Press Iphephile kuneZisindo Zamahhala?
Hhayi ngeseshini ngayinye. Ojantshi abangaguquki bangase banciphise ezinye izidingo zokuzinzisa, kodwa abaqinisekisi ukuphepha noma ukufaneleka kwawo wonke umuntu. Ukuphepha kuncike ekusetheni (izitobhi, izingwegwe, ukuzinza kwebhentshi), indlela, ukukhetha umthwalo, nokulawulwa kokukhathala. Schick et al. (2010) ibike umsebenzi ophezulu we-medial deltoid emshinini wokunyathelisa webhentshi wesisindo samahhala, kodwa alikho ithuluzi elibonakala lingcono kakhulu emhlabeni wonke nge-hypertrophy, ukusebenza, noma ukuphepha. Sebenzisa izitobhi, ube nohlelo olucacile lokulengisa ibha, futhi ume uma indlela izwakala iphoqelelwe noma ibuhlungu.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
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Ukuhlola Isiteshi
Hlola ukuthi ihhuku, ukunyakaza kwesitimela, nezindlela zokukhiya zomshini zisebenza kahle futhi ngokulinganayo. Hlola ukuthi ibhentshi alilimalanga yini futhi lizinzile, ukuthi amakholomu/amadiski aqiniswe kahle yini nokuthi iphansi lisezingeni futhi lisezingeni. Ungayisebenzisi impahla eyonakele.
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Misa ibhentshi lakho ukuze lilingane nendlela yakho
Lungisa kahle ibhentshi eliyisicaba ukuze ibha icishe ibe maphakathi nephansi kuya ku-sternum lapho ulele phansi. Beka ibhentshi phakathi nendawo kanye ne-engeli elungile phakathi kwama-rails futhi uligcine linganyakazi. Khomba indlela yebha enethezekile—ungaphoqi amahlombe noma umzimba wakho ukuba usonte ukuze uqondaniswe nomzila wesitimela. Lungisa kuze kube yilapho kuzwakala kungokwemvelo.
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Ukusethwa kokumiswa kokuphepha nokuhlola
Ngebha engenalutho, setha isitobhi ukuze ubambe ibha ngenhla nje kokujula okungalawuleki. Thinta kancane ibha esitobhini ukuze uqiniseke ukuthi izinhlangothi zombili zisebenza ngokulinganayo futhi zingakhululwa ngokuphepha lapho ukuphindaphinda kuma. Uma ungakwazi ukusetha isitobhi, ungaqhubeki.
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Ukudala ukusetha okuqinile
Lala namehlo akho eduze kwebha, izindwani zamahlombe emuva nezinyawo zitshalwe ngokuqinile. Sebenzisa ukubamba okugcwele ngezithupha zakho ezibanzi kancane kunobubanzi behlombe, izihlakala zakho ziqondaniswe mpo phezu kwezingalo zakho kanye nomzimba wakho uboshwe ngokuqinile. Gcina i-glutes yakho nomhlane ongaphezulu uxhumene nebhentshi.
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Lawula bese ucindezela ngemva kokuvula
Zungezisa ibha ukuze uyikhulule kuhhuku, uyilinganisele phezu kwamalunga akho ehlombe, bese uhogela umoya. Yehlisa uye ngasesinqeni esingezansi, uyilawule phakathi kwebanga elingenabuhlungu ukuze ugweme ukubhampa esifubeni noma ukuma. Gcina amahlombe akho ephansi futhi i-ribcage iqondaniswe, cindezela izindololwane zakho phezulu ngendlela elawulwayo ngaphandle kokuzama ukukhiya ngokweqile.
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Amabha Alenga Ngamabomu
Ngemva kokuphindaphinda kokugcina, letha ibha endaweni engaphezulu elawulwayo, uyiqondise kulayini wehuku bese uzungezisa izihlakala zakho ukuze uxhume izinhlangothi zombili. Qinisekisa ukuthi ibha ivikeleke ngokugcwele ngaphambi kokukhulula ukungezwani. Uma ihuku ingasebenzi ngendlela enokwethenjelwa, yima, lungisa futhi uhlole kabusha isilungiselelo.
SAFETY STOPS
Lungisa, Qinisekisa bese Uzijwayeza Ukuphepha
Ngaphambi kokulayisha, hlola ukuthi izitobhi zomshini, izingwegwe, nezinsimbi zibushelelezi futhi zisebenza ngokulinganayo. Usebenzisa ibha engenalutho, setha isitobhi sokuphepha ukuze ubambe ibha ngenhla nje lapho ungakwazi khona ukulawula, bese uzijwayeza ukuthinta kancane isitobhi usuka endaweni yokucindezela ibhentshi ukuze uqiniseke ukuthi izinhlangothi zombili zisebenza ngokulinganayo.
Inhloso iyithuluzi lokuphepha eliphezulu elivimbela ukuchotshozwa ngenkathi ivumela ukujula okunethezekile, okungenabuhlungu. Uma ungakwazi ukusetha isitobhi sibe ubude obuvikelayo, ibha noma ihuku lizwakala lingahambisani, noma ibhentshi alizinzile, ungaqhubeki—hlela kabusha, yenza lula ukusetha kwakho, noma khetha ukujima okuhlukile.
Iphuzu elibalulekile: Setha isitobhi ukuze sihlale ngaphezu kokushona kwakho okuphephile okukhulu.
BENCH ALIGNMENT
Ungavumeli amahlombe akho alingane nojantshi, vumela ibhentshi likulingane
Phakathi phakathi kwebhentshi bese ulibeka endaweni efanele nokuzinza ukuze ibha iqondaniswe eduze naphansi kwe-sternum futhi amahlombe alondoloze indawo yawo yemvelo. Lungisa ibhentshi emuva naphambili ukuze izingalo zakho zisondele ukuze zime mpo phansi, ugcine amahlombe akho ehlehlisiwe futhi i-ribcage yakho iqondaniswe ukuze ugweme ukuphakamisa ngokweqile noma i-hyperextension.
Ojantshi abangaguquki bangase bangafani ne-arc ekhethwa yiwo wonke umuntu. Uma indlela izizwa iphoqelekile, ibhentshi liyaxega, noma amahlombe akho azizwa engakhululekile naphezu kokulungiswa, shintsha indawo yebhentshi, khulula umthwalo, noma khetha ukuhluka okuhlukile kokucindezela.
Iphuzu elibalulekile: Hambisa ibhentshi kuze kube yilapho ibha ilandela kahle ngaphezu kwe-sternum engezansi.
RE-RACK
Hlola ukuzungezisa ihhuku nokuma kwesandla ngaphambi kokusetha umsebenzi
Phinda ufunde ukunyakaza kokuvula kanye nokuhukwa kwebha endaweni yebhentshi langempela: Thola ulayini wehhuku phezulu ngaphansi kokulawula, bese uzungezisa ibha emuva naphambili ukuze uthole ukuzwakala kwehhuku eqinile kukho kokubili okuqondile. Qinisekisa ukuthi ungabuyela kuhuku ngaphandle kokuhlehla noma ukulahlekelwa isikhundla sehlombe.
Iba nohlelo olucacile lokusebenzisa izitobhi lapho ama-reps eyeka—ukuba nojantshi akuwenzi lo msebenzi ungabi namabala noma uphephe ngokuzenzakalelayo. Uma ukubandakanyeka kwehuku kungazinzile noma kungahambisani, lungisa i-engeli yebha futhi ulungise ububanzi bokubamba, noma yima futhi ulungise kabusha ngaphambi kokulayisha.
Iphuzu elibalulekile: Zijwayeze ukuzungezisa ihhuku ngaphambi kokulayisha.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Isitobhi sokuphepha asifakwanga noma sisethwe ngendlela engalungile
- Lokho okubonayo
- Akukho ukusekelwa lapho ibha yehliswa esifubeni noma ezingeni lebhentshi; Oxhumana naye wokumisa kwesokunxele nakwesokudla akalingani.
- Imbangela engaba khona
- Izitobhi zisethelwe phansi kakhulu, ngokulinganayo, noma azihloliwe endaweni yebhentshi langempela.
- Indlela yokulungisa
- Ngebha engenalutho, setha zombili izitobhi ukuze zisekelwe ngaphezu nje kokujula okuphezulu okuphephile futhi uthinte kancane ukuze uqinisekise ukuthi izinhlangothi ezingakwesokunxele nezingakwesokudla zisebenza ngokulinganayo.
Landela indlela yobuhlungu ephoqwe ujantshi
- Lokho okubonayo
- Ihlombe eliphiniwe, ukunwetshwa kwendololwane ngokweqile, uzizwa “umpintshwe” ujantshi.
- Imbangela engaba khona
- Beka ibhentshi endaweni lapho indlela egxilile iphoqa ukuqondanisa kwehlombe noma kwe-torso.
- Indlela yokulungisa
- Phinda ubeke phakathi nendawo futhi ulungise ibhentshi ngaphambili nangemuva ukuze ibha ilandelele kahle ngenhla kwe-sternum engezansi; Uma ukungakhululeki kuqhubeka, shintsha umsebenzi.
I-angle yokulenga ibha engathembekile
- Lokho okubonayo
- Iyageja noma ishelele ihhuku ngemva kokusetha; Ibha ivele ijike ingabanjwa.
- Imbangela engaba khona
- Ayizijwayezi ukuzungezisa ihuku endaweni elawulwayo ephezulu noma ukwehlulela kabi umugqa wokudonsa.
- Indlela yokulungisa
- Emthwalweni wokufudumeza, zijwayeze ukushwiba ihuku usuka endaweni elawulwayo ephezulu bese ubheka ngokubukeka ukuthi izinhlangothi zombili zixhunywe ngendlela efanele.
Ukubamba okuxekethile nesihlakala esigobile
- Lokho okubonayo
- Ibha phakathi kweminwe, izihlakala zinwebe kakhulu, ibha ayiqondanisiwe ngaphansi kwezingalo.
- Imbangela engaba khona
- Indlela yokubamba engasivali isithupha noma ukubamba okuxekethile; Ububanzi bokubamba noma indawo yengalo ayifani nohlobo lomzimba.
- Indlela yokulungisa
- Sebenzisa ukubamba okugcwele izithupha zakho ezisonge ezihlakaleni zakho, umise izihlakala zakho ngokungathathi hlangothi kumangalo akho, futhi ulungise ububanzi ukuze izingalo zakho zihlale ziseduze nendawo ephansi.
Bounce esifubeni noma ukuphepha
- Lokho okubonayo
- Ukusheshisa ukusuka phansi kuya ku-rebound; Imangelengele ekujuleni; Misa futhi othintana naye onomsindo.
- Imbangela engaba khona
- Ukujaha umfutho phezu kokulawula; Misa isitobhi sibe yindawo edala ukuhlehla.
- Indlela yokulungisa
- Yehlisa ngaphansi kokulawula ebangeni elingenabuhlungu bese ume kancane ngezansi; Setha isitobhi njengesinyathelo sokugcina sokuphepha, hhayi njengethagethi yokusabela.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Khulisa inani lokuphindaphinda ebangeni
Uma wonke amasethi ezinzile futhi engenabuhlungu, engeza izimpinda ezingu-1–2 kuyo yonke isethi (isb. 10,10 → 11,10). Uma wonke amasethi esephezulu kobubanzi futhi ifomu lakho liqinile, khulisa isisindo kancane.
I-Tempo kanye nokulawula isikhashana
Ukwehla okulawulwayo imizuzwana engu-2–3, ima kancane eduze naphansi isekhondi elingu-1, bese uphushela phezulu phezulu ngaphandle kokuhlehla.
I-Bench Fine Tuning
Njengoba umthwalo ukhula, shintsha indawo yakho yebhentshi kancane (ngamasentimitha, hhayi amayintshi) ukuze ugcine umzila webha enethezekile. Phinda uhlole isitobhi sokuphepha kanye nokuhlanganyela kwehuku ngemva kwezinguquko.
Ukuhlukahluka kobubanzi bokubambelela
Sabalalisa ukucindezeleka okuhlangene ngokushintshanisa ngezikhathi ezithile phakathi kokubamba okujwayelekile nokubamba okuncanyana noma okubanzi, kuyilapho ugcina ububanzi obungenabuhlungu nokulawulwayo.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa izilungiselelo ezizolile, eziphindaphindwayo. Khetha umthwalo ozokuvumela ukuthi ugcine ifomu elizinzile ngaphandle kobuhlungu kulo lonke uhla lwakho lokuphindaphinda okuhlosiwe. Vumela ukuphindaphinda okungu-1–2 kumasethi amaningi ngenkathi usebenza ekuqondaniseni kwakho nasekulayisheni ibha.
Isibalo sokuphinda
8–12
Yenza ngaphakathi kwebanga elingenabuhlungu, ume kancane eduze naphansi ukuze uthole ukulawula.
Setha
2–3
Phumula amaminithi angu-2–3 phakathi kwamasethi ukuze ugcine ikhwalithi yesu lakho.
Intuthuko
+1–2 izikhathi
Uma wonke amasethi efika phezulu kububanzi, khulisa kancane umthwalo kuseshini elandelayo.
- Setha futhi uqinisekise izitobhi zokuphepha kanye nokubandakanyeka kwehhuku ngaphambi kokusetha kokuqala komthwalo, bese uhlola kabusha ukuthi ibhentshi lilungisiwe yini.
- Shiya indawo yokuphindaphinda okungu-1-2 kumaseshini amaningi; Beka kuqala ukulawulwa kwebha okushelelayo nokunethezeka kwehlombe phezu komthwalo.
- Uma indlela izwakala iphoqelelwe, ibhentshi liyanyakaza, noma uzwa ubuhlungu, yima futhi ulungise, wehlise umthwalo, noma ushintshe izivivinyo.
Imibuzo evame ukubuzwa
Ngingawubeka kanjani umzila webha nokubamba?
Khetha ukubamba okugcwele ngezithupha zakho ezibanzi kancane kunobubanzi behlombe, izihlakala zakho zibekwe ngokungathathi hlangothi phezu kwezingalo zakho. Ugcina amahlombe akho ehlehlisiwe futhi i-ribcage yakho iqondanisiwe, zehlise uye ngasesinqeni esingezansi uye ebangeni elingenabuhlungu. Lungisa ibhentshi emuva naphambili ukuze izingalo zakho zisondele ukuze zime mpo endaweni engezansi, uqinisekise ukuthi ojantshi abawaphoqi amahlombe akho. Uma kusenzima, yimise kabusha noma ukhethe ukuhluka okuhlukile kwabezindaba.
Ngabe umehluko we-EMG usho ukukhula okungcono kwezicubu ngenketho ethile?
No. U-Schick et al (2010) ubike ukusebenza okuphezulu kwe-deltoid ye-medial ngomshini wokucindezela webhentshi wesisindo samahhala ngesikhathi esifanayo, kodwa i-EMG iyodwa ayikwazi ukukhombisa i-hypertrophy ephakeme, ukusebenza kokuzivocavoca, noma ukuphepha. Khetha inketho ekuvumela ukuthi uqeqeshe ngokungaguquki ngokunethezeka, okokusebenza okutholakalayo, nezindlela ezinhle.
