Isibali Samandla Ahlobene

Isilinganiso samandla akho kuya esisindweni somzimba

isisindo esiphakanyisiwe, isb. 140

isisindo somzimba wakho ngamakhilogremu, isb. 70

Isibali Samandla Ahlobene

I-bench engu-120 kg iyamangalisa ku-70 kg yesisindo somzimba kodwa ijwayelekile ku-110 kg — umthwalo oluhlaza wodwa awukutsheli ukuthi unamandla kangakanani ngokwesayizi yakho. Faka isisindo osiphakamisile nesisindo somzimba wakho, futhi lesi sibali sibuyisela amandla akho ahlobene njengesilinganiso nanjengesiphindiwe sesisindo somzimba. Sisebenzise ukuqhathanisa iziphakamiso phakathi kwabasubathi, ukulandelela amandla ngaphandle kotshintsho lwesisindo, noma ukubeka imigomo eyisiphindiwe sesisindo somzimba kunoma yisiphi isiphakamiso.

Amandla ahlobene yisisindo osiphakamisayo sihlukaniswe ngesisindo somzimba wakho. Akuvumela ukuthi uqhathanise amandla ngokufanele phakathi kwabantu abanosayizi ohlukene — i-squat engu-100 kg isho izinto ezehluke kakhulu ku-60 kg nakwesisindo somzimba esingu-90 kg. Abaqeqeshi bavame ukucaphuna izinkomba njengeziphindiwe zesisindo somzimba (isibonelo i-deadlift engu-2× wesisindo somzimba). Sebenzisa isiphakamiso esifanayo nesisindo somzimba esivumelanayo ukuze ulandelele inqubekelaphambili ngokuhamba kwesikhathi.

Okwengeziwe