Inyungu Zambere Zo Gukoresha Intebe Zishobora Guhinduka Mumikorere Yawe Yimyitozo

Niba ushobora guhitamo igikoresho kimwe gusa kugirango uhuze na dibbell yawe cyangwa barbell, byaba ari ibihe?

Benshi baravuga ngo bakandagira cyangwa igare. Ariko kugirango wubake umubiri uringaniye, ukomeye, igisubizo twavuga ko Intebe ishobora guhinduka.

Mugihe intebe iringaniye ari ikintu cyingenzi, intebe ishobora guhinduka (bakunze kwita Intebe ya FID: Flat, Incline, Decline) ni 'Icyuma cyingabo zu Busuwisi ' cyibikoresho byo murugo . Ifungura amagana yimyitozo itandukanye ubuso busanzwe budashobora gushyigikirwa.

Muri iki kiganiro, turasesengura impamvu ubushobozi bwo guhindura inguni butari ibintu byiza gusa - birakenewe kugirango imikurire yuzuye n'umutekano byuzuye.

1. Guhinduka kutagereranywa kumahugurwa yumubiri wose

Inyungu yibanze yintebe zishobora guhinduka nubushobozi bwabo bwo guhindura umwanya umwe mukigo cyimyitozo myinshi ikora.

A. Imbaraga zinguni

Muguhindura inyuma, uhindura physics yimyitozo:

• Impamyabumenyi 90 (Upright): hindura intebe mu ntebe ifite inkunga yinyuma ya Kanda hejuru yigitugu . Ibi birinda umugongo wo hasi ugereranije na kanda zihagaze.

• Impamyabumenyi 30-45 (Incline): Hindura intumbero kuri pectorale yo hejuru (igituza) na deltoide y'imbere.

• 0 Impamyabumenyi (Flat): Umwanya wa classique kumashanyarazi ntarengwa asohoka mukanda.

• -15 Impamyabumenyi (Kugabanuka): Ireba igituza cyo hepfo kandi igabanya imbaraga ku bitugu.

B. Hanze y'igituza

Ntabwo ari ugusunika gusa. Intebe ishobora guhinduka ishyigikira:

• Isanduku ishyigikiwe numurongo: Shyira hasi hasi kumurongo wo gutandukanya imitsi yinyuma yawe utiriwe uhangayikisha uruti rwumugongo.

• Gupfundikanya: Kwicara inyuma kumurongo urambuye biceps, kurema urwego runini rwimikorere kuruta guhagarara.

Kuzamura Igenamiterere ryawe: Reba ibintu byinshi Ikusanyirizo hamwe nintebe kugirango ushakishe intebe itanga byoroshye, umutekano uhinduka.

2. Kuzamura imyitozo ngororamubiri (Ubumenyi)

Kuki inguni ifite akamaro? Biza kumyitozo ya fibre fibre.

Niba witoza gusa ku ntebe iringaniye, uba ukubise cyane cyane umutwe winyuma wa majoro ya pectoralis (igituza cyo hagati). Igihe kirenze, ibi birashobora gutuma habaho ubusumbane bwimitsi aho igituza cyo hejuru nigitugu bisigaye inyuma.

Kwibanda ku ntege nke

Mugushira Intebe Zishobora Guhinduka mubikorwa byawe, urashobora 'gushushanya ' imitsi neza.

• Iterambere ryo mu gatuza hejuru: 'akazu ' k'igituza cyo hejuru biragoye kubaka. Kanda imashini nuburyo bwiza cyane bwo kwibasira kariya gace.

• Kwigunga: Iyo wicaye cyangwa uryamye, ukuraho ibikenewe kumaguru hamwe ninturusu kugirango umubiri wawe utuze. Ibi biragufasha kuyobora 100% byingufu zawe mumitsi igenewe, biganisha kuri hypertrophy nziza (gukura).

Ubushakashatsi Ubushishozi: Ubushakashatsi bwashyizwe ahagaragara n’inama y’Abanyamerika ishinzwe imyitozo (ACE) bwemeje ko gukora imashini zikoresha intebe ku ntera ya dogere 45 bituma habaho gukora cyane cyane kwa pectoralis yo mu bwoko bwa clavicular ugereranije n’intebe iringaniye.

3. Umutekano n’umutekano ku nzego zose

Waba utangiye cyangwa uterura ingufu, umutekano niwambere.

A. Guhagarara munsi yumutwaro

Kugerageza gukora igitugu wicaye ku mupira uhamye cyangwa uhagaze bisaba uburinganire bukomeye. Mugihe unaniwe, ifishi yawe irasenyuka, kandi ibyago byo gukomeretsa.

Intebe yo mu rwego rwohejuru ishobora guhindurwa itanga imiterere ikomeye, ibyuma bishyigikiwe nicyuma. Iyi nkunga igufasha guterura ibiro biremereye neza, uzi urutirigongo rwawe rurinzwe.

B. Yubatswe Kuzamura Ibiremereye

Intebe zose ntabwo ari zimwe. Premium Racks hamwe nintebe byateguwe hamwe nintambwe yagutse kugirango wirinde guhanagura.

• Kubatangiye: Itanga ibidukikije byizewe kugirango wige uburyo bwo kugenda utanyeganyega.

• Kubyiza: Ikemura imitwaro iremereye (akenshi 600lb +) idahubutse.

4. Kugwiza Umwanya Mumikino yo murugo

Kubikoresho byimikino yo murugo , imikorere yumwanya ni urufunguzo.

Aho kugura intebe yigitugu itandukanye, intebe iringaniye, nintebe yo kugabanuka, intebe imwe yo mu rwego rwohejuru ishobora guhinduka ikora akazi ka batatu. Iyo uhujwe na dumbbells ishobora guhindurwa cyangwa igice cya rack, uba ufite siporo yuzuye yubucuruzi-murwego rwicyumba.

Umwanzuro

Intebe iringaniye ni nziza, ariko Intebe ihindagurika ni ngombwa.

Mugihe wemereye guhindura inguni yibitero, urashobora kwibasira imitsi yihariye, kurinda ingingo zawe, no kongeramo ibintu bitagira ingano mumyitozo yawe. Nimwe mubishoramari bike bikura nawe uko ugenda ukomera.

Ntugabanye ubushobozi bwawe kuruhande rumwe gusa. Shakisha intebe ziremereye, intebe zinguni nyinshi muritwe Urukurikirane rw'intebe n'intebe hanyuma ujyane imyitozo yawe murwego rukurikira.