Izinzuzo Eziphezulu Zokusebenzisa Amabhentshi Ashintshekayo Kumjikelezo Wakho Wokujima

Uma ubungakhetha kuphela ucezu olulodwa lwesisetshenziswa ukuze ubhanqe nama-dumbbell akho noma i-barbell, bekungaba yini?

Abaningi bangathi i-treadmill noma ibhayisikili. Kodwa ngokwakha umzimba olinganiselayo, oqinile, impendulo ngokungangabazeki i- Adjustable Bench.

Nakuba ibhentshi eliyisicaba liyisisekelo, ibhentshi elilungisekayo (elivame ukubizwa ngokuthi i-FID Bench: Flat, Incline, Decline) 'Swiss Army Knife' Yezisetshenziswa Zejimu Yasekhaya . Ivula amakhulu ezinhlobonhlobo zokuzivivinya indawo eyisicaba evamile engeke ikusekele.

Kulesi sihloko, sihlola ukuthi kungani ikhono lokushintsha ama-engeli lingeyona nje into yokunethezeka-kuyisidingo sokuthuthukiswa okuphelele kwemisipha nokuphepha.

1. Ukuhlukahluka Okungafani Kokuqeqeshelwa Umzimba Ophelele

Inzuzo eyinhloko yamaBhentshi Aguquguqukayo yikhono lawo lokuguqula indawo eyodwa ibe yisiteshi sokuqeqesha esinemisebenzi eminingi.

A. Amandla Ama-engeli

Ngokulungisa iphedi elingemuva, ushintsha i-physics yokuzivocavoca:

• Ama-Degree angu-90 (Aqondile): guqula ibhentshi libe yisihlalo esinokusekelwa ngemuva Kokucindezela Kwamahlombe Okuphezulu . Lokhu kuvikela iqolo lakho eliphansi uma kuqhathaniswa nokucindezela okumile.

• 30-45 Degrees (I-Incline): Ishintsha ukugxila kuma-pectoral angaphezulu (isifuba) nama-deltoid angaphambili.

• Amadigri angu-0 (I-Flat): Indawo yakudala yokukhishwa kwamandla aphezulu ekucindezeleni kwebhentshi.

• -15 Degrees (Decline): Iqondise esifubeni esingezansi futhi inciphisa ubunzima emahlombe.

B. Ngale Kwe-Chest Press

Akukhona nje ukuphusha. Ibhentshi elilungisekayo lisekela:

• Imigqa Esekelwe Isifuba: Lala ubheke phansi ukuze uhlukanise imisipha yakho yangemuva ngaphandle kokucindezela umgogodla wakho we-lumbar.

• I-Incline Curls: Ukuhlala emuva ekuthambekeni kwelula ama-biceps, okwenza uhla olukhulu lokunyakaza kunama-curls amile.

Thuthukisa Isethaphu Yakho: Phequlula yethu eguquguqukayo Ama-Racks nama-Bench Collection ukuze uthole ibhentshi elinikeza ukulungiswa okulula, okuvikelekile.

2. Ukuthuthukisa Ukusebenza Ngempumelelo Kokujima (Isayensi)

Kungani i-engeli ibalulekile? Kuza phansi ekubuthweni kwe-muscle fiber.

Uma uziqeqeshela kuphela ebhentshini eliyisicaba, ikakhulukazi ushaya ikhanda elingemuva le-pectoralis major (isifuba esimaphakathi). Ngokuhamba kwesikhathi, lokhu kungaholela ekungalinganini kwemisipha lapho isifuba esingenhla namahlombe kusala ngemuva.

Ukuqondisa Amaphuzu Abuthakathaka

Ngokuhlanganisa Amabhentshi Ashintshekayo ohlelweni lwakho, ungakwazi 'ukubaza' umsipha ngokunembe kakhudlwana.

• Ukuthuthukiswa Kwesifuba Esingenhla: 'ishalofu' lesifuba esingaphezulu lidume kanzima ukulakha. I-incline press iyindlela ephumelela kakhulu yokukhomba le ndawo.

• Ukuzihlukanisa: Uma uhlezi noma ulala, ususa isidingo semilenze yakho nomgogodla ukuze uzinze umzimba wakho. Lokhu kukuvumela ukuthi uqondise u-100% wamandla akho kumsipha ohlosiwe, okuholela ku-hypertrophy engcono (ukukhula).

I-Research Insight: Ucwaningo olushicilelwe yi- American Council on Exercise (ACE) luqinisekisile ukuthi ukwenza ukucindezela kwebhentshi ku-45-degree incline kubangela ukusebenza okuphezulu kakhulu kwe-upper clavicular pectoralis uma kuqhathaniswa nebhentshi eliyisicaba.

3. Ukuphepha Nozinzo Kuwo Wonke Amazinga

Kungakhathaliseki ukuthi ungumuntu osaqalayo noma i-powerlifter, ukuphepha kubaluleke kakhulu.

A. Ukuzinza Ngaphansi Komthwalo

Ukuzama ukucindezela ihlombe ngenkathi uhlezi ebholeni elizinzile noma usukuma kudinga ibhalansi enkulu ewumgogodla. Njengoba ukhathala, ifomu lakho liyawohloka, futhi ingozi yokulimala iyanda.

Ibhentshi eliphezulu elilungisekayo lihlinzeka ngesakhiwo esiqinile, esisekelwe ngensimbi. Lokhu kusekelwa kukuvumela ukuthi uphakamise izinsimbi ezisindayo ngokuphepha, wazi ukuthi umgogodla wakho uvikelekile.

B. Yakhelwe Ukuphakamisa Okunzima

Akuwona wonke amabhentshi afanayo. Ama -Premium Racks namaBhentshi aklanywe ngonyawo olubanzi ukuze anqande ukusikisela.

• Kwabaqalayo: Inikeza indawo ephephile yokufunda amaphethini okunyakaza ngaphandle kokuzamazama.

• Okwezinzuzo: Iphatha imithwalo esindayo (ngokuvamile i-600lbs+) ngaphandle kokubopha.

4. Ukwandisa Isikhala Kumajimu Asekhaya

Ngezisetshenziswa Zejimu Yasekhaya , ukusebenza kahle kwesikhala kubalulekile.

Esikhundleni sokuthenga isihlalo samahlombe esihlukile, ibhentshi eliyisicaba, nebhentshi eliphansi, ibhentshi elilodwa elilungisekayo lekhwalithi ephezulu lenza umsebenzi wabathathu. Uma ubhangqwe nesethi yama-dumbbell alungisekayo noma i-half-rack, unendawo yokuzivocavoca yezinga lokuhweba eliphelele ekhoneni legumbi.

Isiphetho

Ibhentshi eliyisicaba lihle, kodwa Ibhentshi Eliguquguqukayo libalulekile.

Ngokukuvumela ukuthi uguqule i-engeli yokuhlasela, ungakhomba imicu yemisipha ethile, uvikele amalunga akho, futhi wengeze ukuhlukahluka okungapheli ekusebenzeni kwakho. Kungenye yezimali ezitshaliwe ezimbalwa ezikhula nawe njengoba uqina.

Ungakhawuleli amandla akho e-engeli eyodwa. Hlola i-heavy-duty, amabhentshi ama-engeli amaningi endaweni yethu Ama-Racks namabhentshi Series futhi uthathe ukuqeqeshwa kwakho ukuyise esigabeni esilandelayo.