Hlanganisa ukucindezela

athambekele umshini we-barbell

I-pectoral ingenye yemisipha eqeqeshwe kakhulu ngabantu abaya ejimini ngenhloso yokuthola isisindo semisipha. Kukhona izivivinyo eziningi zokuqinisa imisipha ye-pectoral. Enye yazo yi- incline cindezela. Kuyinto ehlukile yomshini webhentshi wakudala ngezinga elincane lokuthambekela ukubeka ukugcizelela okuthe xaxa kunqwaba ye-clavicular ye-pectoralis.

Kulesi sihloko, sizokutshela konke odinga ukukwazi ngomshini wokuthambekela.

Izici eziyinhloko

I-incline press ikusiza ukuthi wakhe isisindo semisipha

Lapho sibuzwa ukuthi kungani sisebenzisa umshini wokuthambekela njengomphelelisi womshini wendabuko webhentshi, siphendula ngokuthi kufanele sithuthukise abaphenyi ngokuphelele ngangokunokwenzeka. Ukuze wenze lokhu, udinga ukuhlasela imisipha kuzo zonke izinhlangothi. Kokubili umshini wokuthambekela nowokuncipha osizayo kusiza ukudala ama-pecs anamandla njengoba imisipha ihlaselwa ngamacala ahlukahlukene. Imisipha ye-pectoral ihlukaniswe yaba yipectoralis enkulu kanye nenqwaba ye-clavicle. Akukho pectoralis encane njengoba abantu abaningi becabanga. Kuyiqiniso ukuthi kukhona okunye ukuzivocavoca okusiza ukukhuthaza imicu yengxenye engezansi ye-pectoral ngaphezulu kepha kunengqondo kuphela lapho kuthiwe ukuzivocavoca kwenziwa ngendlela efanayo naleyo yemicu.

Umshini wokuthambekela ungaqeqeshwa kahle ngebhentshi elijwayelekile eliyisicaba. Vele ungeze ama-disc ambalwa ezansi ukudala ukuthambekela okwanele. Khumbula ukuthi lapho uthambekela kakhulu ebhentshini, kuzothatha ukungezwani okukhulu emahlombe akho. Qaphela ngezinga lokuthambekela kwalokhu kuvivinya umzimba.

Thambekela ukucindezela nemisipha

Ake sibone ukuthi yimiphi imisipha ehilelekile kulolu hlobo lokuzivocavoca. Ezindaweni eziningi zokuzivocavoca umzimba kwaziwa njengomshini ophezulu. Kungumsebenzi ohlangene lapho imisipha eminingi ingenelela khona ngesikhathi sokusebenza:

  • I-Pectoralis enkulu
  • Ama-deltoids angaphambili
  • Ingxenye ende yama-triceps

I-serratus, ngemuva nama-biceps nawo anethonya lesibili. Le misipha ivela ngendlela yesibili njengokuqiniswa kwebha esigabeni se-eccentric. Umshini wokuthambekela othambekisayo kufanele ufakwe esimisweni sakho. Futhi ukuthi kuyasiza ukusebenza kusuka kuleli engela ukuthuthukisa indawo ephezulu yama-pectorals ukuze kwezinye izivivinyo kungakhuthazwa ngendlela efanayo. Siyakhumbula ukuthi umzimba wethu uyayiqonda inkuthazo hhayi ukuzivocavoca umzimba. Umzimba wethu uhumusha ukucindezela okwenziwa ngumthwalo emzimbeni wethu futhi uphendule kukho ngokwenza ukuzivumelanisa okusha.

Ngokuya ngokuhlukahluka kokuqeqeshwa nokudla esinakho osukwini lwethu nosuku singasebenzisa lolu hlobo lokuzivocavoca ukuthuthukisa ukukhula kwama-pectorals ethu. Ukunyakaza kokuphakamisa izingalo ngaphezulu kwekhanda kusika ingxenye ye-clavicular ye-pectoralis futhi kusho ukuthambekela okukhulu ngokufaka ingcindezi eyengeziwe ekhanda le-pectoralis kanye ne-deltoids.

Imvamisa, umshini wokuthambekisa wenziwa ngesisindo esincane kunowomshini ojwayelekile webhentshi ngoba i-deltoid ibandakanyeka ngqo. Umshini wokuthambekela Kuyadingeka uma uzimisele ngokuzivocavoca ngokwakha umzimba. Kungenziwa kokubili ebhentshini le-barbell nangama-dumbbells.

Thambekisela ukusebenza kwabezindaba

incline cindezela

Uma senza i-incline dumbbell press singakwazi ukwandisa ubude bokuhamba futhi sinxephezele zombili izingalo. Njengoba sazi, kuhlale kunohlangothi olunye emuva kunelinye. Ngenxa yokulinganisa komzimba wethu sivame ukulungisa ngohlangothi lwethu oluqinile lapho sisebenzisa ibha. Ngakolunye uhlangothi, lapho sisebenzisa ama-dumbbell senza imisipha yokuzinzisa ezinhlangothini zombili isebenze ngokuvumelanayo ukwenza ukunyakaza okufanayo.

Kuzo zombili izivivinyo, kungaba nge-barbell noma ngama-dumbbells, kubalulekile ukuthi ube nezinga elithile lokuthambekela. Singasebenzisa ibhentshi elinokuthambekela okungaguquki nelinye elinamazinga ahlukene okuthambekela. Lo wesibili unconywa kakhulu, ngoba ezikhathini eziningi ukuthambekela kuphawuleka kakhulu futhi i-deltoid ibandakanyeka kakhulu, ibangela ukulimala okwengeziwe futhi kunciphise umsebenzi osebenzayo engxenyeni ye-clavicular ye-pectoralis.

Izinga elifanele lokuthambekela

Ukukhuluma ngezinga eliphakeme lokuthambekela kumshini wokuthambekela kungaphazamisa abantu abangawazi lo mhlaba. Emhlabeni wokuqina akukho mnyama noma mhlophe. Zonke izici kufanele zifaneleke, ngoba kunokuhlukahluka okuningi okuthonya ukuzivocavoca umzimba. Kodwa-ke, izinga elifanele lokuthambekela kwabantu abaningi abanomgomo wokuhleleka yilo elikhulisa izinga lokuzuza kwemisipha futhi linciphise ubungozi bokulimala.

Okufanelekile, ibhentshi kufanele libekwe engxenyeni engaba ngu-15-30 degrees. Uma wenza lo msebenzi ngokuthambekela okuphezulu, umsebenzi kungenzeka ukuthi ushintshela emisipheni engafanele. Futhi ngukuthi emazingeni aphezulu okuthambekela ihlombe lithatha cishe wonke umsebenzi. Uma ufuna ukuhlukanisa i-pectoral lokhu kuyindlela engcono kakhulu. Kodwa-ke, kunabantu abaningi abathi ukuzivocavoca kungcono kakhulu ku-45 degree incline.

Kungcono ukuzama ngama-degree ahlukene ukubona ukuthi uzizwa kanjani. Into ejwayelekile kunazo zonke ukuthi kufanele uphakamise ibhentshi cishe ngama-2-3 slots, kuya ngokuthi bahlukaniswe kanjani komunye nomunye ngohlobo lwebhange. Umuntu ngamunye wehlukile futhi kungcono ukulungisa izinga lokuthambekela ngokuya ngesikhuthazi osibonayo. Uma ngemuva kokuphothula ukuvivinya umzimba uzwa ukuthi amahlombe akho alayishiwe, kuphakeme kakhulu ngezinga lokuthambekela. Kuzodingeka ukunciphisa ukuthambekela kwebhentshi.

Khumbula i-engeli yomshini wokuthambekela kwebhentshi elincikile izoncika kulokho okuzwakala kulungile kuwe. Thatha ibha bese uzijwayeza ukubona ukuthi uzwa ukungezwani esifubeni noma emahlombe angenhla. Kodwa-ke, akukho kulokhu okushiwo ngenhla okuzokusiza ukuthi uthole isisindo semisipha uma ingekho insalela yekhalori eqhubekayo ekudleni kwakho. Uma insalela yamandla osukwini lwakho nosuku ngeke ukwazi ukukhiqiza izicubu ezintsha zemisipha.

Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi ngomshini wokuthambekela kanye nezici zawo.


Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.