Umshini we-bench wakha imisipha yesifuba kanye ne- triceps ngemuva kwezingalo kanye nemisipha ye-shoulder deltoid.
Ungenza lo msebenzi nge- barbells noma ama- dumbbells - noma ngomshini we-Smith, ovimbela indlela ye-barbell bese wenza umsebenzi ube lula kancane. Okunye ukuhluka kuhlanganisa ukugxila noma ukwehla ibhentshi ukugcizelela imisipha engaphezulu noma ephansi yesifuba.
1 - Indlela Yokwenza I-Bench Press
Uma uqeqesha amandla okuncintisana, kufanele uxhumane nomqeqeshi wezemfundo ukuze uthole imfundo yomuntu siqu.
Ukuqala Isikhundla
- Themba phansi ebhentshini ngaphansi kwe-rack ephethe ibha. Amehlo akho kufanele afane ngokuhambisana ne-front ye-barbell rack uprights.
- Isibhande, amahlombe, nekhanda kufanele kube nesibhakabhaka ebhentshini ngokugoba kancane (ukungathathi hlangothi) emgodleni. Amagatsha kufanele abe flat flat phansi futhi ehlukene kakhulu.
- Zama ukukhishwa okumbalwa ngaphandle kwezisindo ezengeziwe ukufudumala nokuzwa umuzwa.
- Uma usulungele ukungeza isisindo, faka ama-barbell aphathekayo afanele ebhasini bese uzibeka ngokwakho ukuphakamisa.
- Gamba ibha ngezithupha zakho ngaphandle kwebhande lakho elivaliwe, ukugxila ngokweqile, izingalo zibe zikhulu kakhulu kune-shoulder-width ngaphandle. I-angle yezingalo ezingaphezulu kufanele ibe ngamayelana ama-45 degrees emzimbeni.
- Uma ungasebenzisi i-rack ekhethekile yokunyathelisa imishini, ibhentshi elisezingeni elijwayelekile lingasetshenziswa nge-dumbbells noma i-barbell light. Noma ungasebenzisa umshini weSmith.
- Uma ungenasisindo ngezinyawo phansi ngenxa yemilenze emifushane, sebenzisa amabhulokhi noma amapulethi wesisindo ngaphansi kwezinyawo ukukhulisa ukuphakama kunokubeka imilenze ebhentshini, okunciphisa ukuzinza.
2 - Ukuzivocavoca umzimba
- Susa i-barbell kusuka emgodini bese uvala izingxenyana ngaphambi kokunciphisa ibha kuya esifubeni emgqeni we-nipple. Ungadluliseli ibha ku-arc kusuka e-rack ngqo endaweni yesifuba. Ngomshini we-Smith, awukwazi ukwenza lokhu; indlela ivinjelwe.
- Thatha umoya ojulile uphakamise ibha ngaphezulu kwesifuba ngezikhali, ukhulume ngenkathi uqhubekela phezulu uphinde uhlose njalo endaweni efanayo. Ungabukeli ibha; gxila ekufakeni.
- Buyisa ibha phezulu nje kwesifuba bese uphinda umsebenzi.
- Uma unenkinga mayelana nokuzinza kwamahlombe, unganciphisi ibha kuze kube manje ukuthi ingxenye engaphezulu yezingalo iwela ngezansi.
- Ukuze ujwayele ukwenza umshini wokunyathelisa ibhentshi, futhi uma uzophakamisa izisindo ezilukhuni, thola usizo "lwebala" elimi ngemuva kwesigqoko futhi lisize ibha ngenkathi unenkinga yokuphakamisa.
- Ukuze uqedele, buyisela ibha ku-rack kusuka endaweni ekhiyiwe. Hambisa kancane ibha emuva kuze kube yilapho uzwa ama-rack uprights, bese uhlehlisa ibha endaweni yokuphumula. Ungazami ukushaya leli daba lihlala ngokuqondile. Uma ulahlekile, ungalahlekelwa ukulawula, okungaba yingozi.
3 - Hlola Amaphuzu
- Uma uhlose ukuphakamisa izisindo ezilukhuni, kufanele ubuze othile onolwazi ukuba "akubone" ngokunikeza usizo uma kudingeka.
- Ukucindezela ibhendi kungaba yingozi. Qinisekisa ukuthi indlela yebha ayifinyelele esifundeni somlomo nasentanyeni lapho evala noma ehlahlela ibha. Lokhu kusho ukuthi kufanele uhambise isisindo "kusuka" futhi "kuya" ukugwedla kusuka endaweni ephakanyisiwe yezingalo futhi hhayi ephansi entanyeni nasebusweni.
- Ukubamba ibha kufanele kuvame ukuba nkulu ngokwanele kangangokuthi izingxube ze-elbow zikhona okungenani ezingxenyeni ezifanele kanye nezibikezelo ezindizeni ezihamba phambili. Ukubambelela kancane noma okuncane kungasetshenziswa nangolwazi.
- Ungakwazi "ukukhiya" izintambo zakho, ngokuphambene neseluleko esithile sokuphepha esivame ukungaziphathi kahle. Vele uqinisekise ukuthi awuzikhiphe ngokuzumayo noma ngokukhululekile.
- Ukubamba isandla kumelwe kube ngokweqile futhi kufaka izithupha ezibekiwe ngaphansi kwebha futhi ngaphesheya kweminwe. Ungafaki izithupha ngemuva kwebha noma uvalelwe ngaphansi kweminwe.
- Gcina i-butt yakho bese uhamba etafuleni ebhentshini nasezinyaweni phansi ukuze uzinze, kodwa ungafaki ikhanda lakho ebhentshini ukusiza ukuphakamisa; qinisa imisipha yentamo esikhundleni.