IiNzuzo eziphezulu zokuSebenzisa iibhentshi ezihlengahlengiswayo kwindlela yakho yokuzilolonga

Ukuba ubunokukhetha kuphela isixhobo esinye ukuze udibanise needumbbell zakho okanye ibarbell, inokuba yintoni?

Abaninzi banokuthi i-treadmill okanye ibhayisekile. Kodwa ukwakha umzimba olungeleleneyo, owomeleleyo, impendulo ngokungathandabuzekiyo yiBhentshi eAdjustable.

Ngelixa ibhentshi ethe tyaba isisiseko, ibhentshi ehlengahlengiswayo (ehlala ibizwa ngokuba yiFID Bench: Flat, Incline, Decline) yi 'Swiss Army Knife' yeZixhobo zeGym zaseKhaya . Ivula amakhulu eenguqu zokuzilolonga apho umgangatho othe tyaba ongenako ukukuxhasa.

Kweli nqaku, sihlolisisa ukuba kutheni ukukwazi ukutshintsha i-engile akukona nje ukunethezeka-kuyimfuneko yophuhliso olupheleleyo lwemisipha kunye nokhuseleko.

1. Ukuguquguquka okungahambelaniyo kuQeqesho loMzimba uWonke

Inzuzo ephambili yeeBhentshi eziLungisayo kukukwazi kwabo ukuguqula indawo enye ibe sisikhululo soqeqesho esinemisebenzi emininzi.

A. Amandla eengile

Ngokulungelelanisa iphedi yangasemva, utshintsha ifiziksi yomthambo:

• I-90 Degrees (Ethe tye): guqula ibhentshi ibe yisihlalo kunye nenkxaso yangasemva kwi- Overhead Shoulder Presses . Oku kukhusela umqolo wakho osezantsi xa kuthelekiswa noomatshini bokushicilela abamileyo.

• I-30-45 Degrees (I-Incline): Ukutshintsha ukugxila kwi-pectoral ephezulu (isifuba) kunye ne-deltoids yangaphambili.

• I-0 Degrees (Flat): Isikhundla seklasiki sobuninzi bemveliso yamandla kwi-bench presses.

• -15 Degrees (Decline): Ijolise kwisifuba esisezantsi kwaye inciphisa ubunzima emagxeni.

B. Ngaphaya kwe-Chest Press

Ayikokutyhala kuphela. Ibhentshi ehlengahlengiswayo ixhasa:

• I-Chest Supported Rows: Lala ngobuso phantsi kwindawo yokutyekela ukwahlula izihlunu zakho zangasemva ngaphandle koxinzelelo lwe-lumbar spine.

• I-Curls ye-Crine: Ukuhlala ngasemva kwi-incline yolula i-biceps, idala uluhlu olukhulu lokunyakaza kune-curls ezimileyo.

Phucula ukuseta kwakho: Khangela iindlela zethu eziguquguqukayo IiRacks kunye neeBhentshi zokuqokelelwa ukufumana ibhentshi enikezela ngokulula, uhlengahlengiso olukhuselekileyo.

2. Ukuphucula ukusebenza ngokukuko koMthambo (iNzululwazi)

Kutheni i-engile ibalulekile? Iza phantsi ekuqeshweni kwe-muscle fiber.

Ukuba uqeqesha kuphela kwibhentshi ethe tyaba, ubetha ngokuyintloko intloko engasemva ye-pectoralis enkulu (isifuba esiphakathi). Ngokuhamba kwexesha, oku kunokukhokelela kukungalingani kwemisipha apho isifuba esingaphezulu kunye namagxa ashiye ngasemva.

Ukujolisa kwiiNdawo ezibuthathaka

Ngokubandakanya iibhentshi ezihlengahlengiswayo kwindlela yakho, unoku 'sculpt' isihlunu ngokuchanekileyo ngakumbi.

• Uphuhliso lwesifuba esiPhezulu: 'ishelufu' yesifuba esingaphezulu idume ngokuba nzima ukwakha. I-Inline press yeyona ndlela isebenzayo yokujolisa kule ndawo.

• Ukuzihlukanisa: Xa uhleli okanye ulala phantsi, ususa isidingo semilenze yakho kunye nengundoqo ukuzinzisa umzimba wakho. Oku kukuvumela ukuba uqondise i-100% yamandla akho kwi-muscle ekujoliswe kuyo, ekhokelela kwi-hypertrophy engcono (ukukhula).

I-Insight yoPhando: Uphononongo olupapashwe yi- American Council on Exercise (ACE) luqinisekisile ukuba ukwenza i-bench presses kwi-45-degree incline incline kubangela ukuba kusebenze kakhulu kwi-pectoralis ephezulu ye-clavicular xa kuthelekiswa nebhentshi ye-flat.

3. Ukhuseleko kunye nokuzinza kuwo onke amaNqanaba

Nokuba ungumqali okanye u-powerlifter, ukhuseleko lubaluleke kakhulu.

A. Ukuzinza phantsi koMthwalo

Ukuzama ukwenza umcinezeli wegxalaba ngelixa uhleli kwibhola ezinzile okanye ukuma phezulu kufuna ibhalansi engundoqo. Njengoko udinwa, ifomu yakho iyawohloka, kunye nomngcipheko wokwenzakala.

Ibhentshi esemgangathweni ophezulu ehlengahlengiswayo ibonelela ngesakhiwo esiqinileyo, esinentsimbi. Le nkxaso ikuvumela ukuba uphakamise iintsimbi ezinzima ngokukhuselekileyo, ukwazi ukuba umqolo wakho ukhuselwe.

B. Yakhelwe ukuPhakamisa okuNzima

Azifani zonke iibhentshi. IiRakhi zePremium kunye neeBhentshi ziyilelwe ngonyawo olubanzi ukuthintela ukuncama.

• Kwabaqalayo: Ibonelela ngendawo ekhuselekileyo yokufunda iipatheni zentshukumo ngaphandle kokushukuma.

• NgeeNgcebiso: Iphatha imithwalo enzima (kaninzi i-600lbs +) ngaphandle kokubopha.

4. Ukwandisa indawo kwiiGym zaseKhaya

KwiZixhobo zeGym zaseKhaya , ukusebenza kakuhle kwendawo kubalulekile.

Endaweni yokuthenga isitulo samagxa, ibhentshi ethe tyaba, kunye nebhentshi yokwehla, ibhentshi enye ekumgangatho ophezulu ehlengahlengiswayo yenza umsebenzi wabathathu. Xa udityaniswe nesethi yee-dumbbells ezihlengahlengiswayo okanye i-half-rack, unendawo yokuzivocavoca epheleleyo yorhwebo kwikona yegumbi.

Ukuqukumbela

Ibhentshi ethe tyaba ilungile, kodwa ibhentshi ehlengahlengiswayo ibalulekile.

Ngokukuvumela ukuba uguqule i-angle yohlaselo, unokujolisa kwimicu ye-muscle ethile, ukhusele amalunga akho, kwaye ungeze iindidi ezingapheliyo ekusebenzeni kwakho. Ngolunye lotyalo-mali olumbalwa olukhula kunye nawe njengoko usiya usomelela.

Musa ukukhawulela amandla akho kwi-engile enye. Jonga umsebenzi onzima, iibhentshi ezineengile ezininzi kwindawo yethu IiRacks kunye neebhentshi Series kwaye uthathe uqeqesho lwakho ukuya kwinqanaba elilandelayo.