Umshini wokucindezela ibhentshi we-dumbbell umi njengetshe lesisekelo ekuqeqesheni amandla, ohlonishwayo ngenxa yokuguquguquka nokusebenza kwawo. Ngokubandakanya amaqembu amaningi emisipha, kunikeza ukuvivinya umzimba okuphelele okuthuthukisa kokubili amandla nokuzinza. Lesi sihloko sihlola ingqikithi yokunyathelisa kwebhentshi le-dumbbell, ukuthandwa kwayo okukhulayo, izinzuzo zangaphakathi, umhlahlandlela wokukhetha, namathiphu okusebenzisa ukuze wandise imiphumela yakho yokuqeqeshwa.
Okuqukethwe:
- Uyini umshini we-dumbbell bench press?
- Ukuthandwa kwe-dumbbell bench press
– Ingabe i-dumbbell bench press muhle?
- Ungawakhetha kanjani ama-dumbbell afanele wokucindezela ibhentshi
-Ukwenza kanjani ukucindezela kwebhentshi le-dumbbell ngendlela efanele
Iyini i-dumbbell bench press?
Umshini wokucindezela ibhentshi we-dumbbell uwumsebenzi wokuphakamisa izinsimbi oqondise ngokuyinhloko imisipha ye-pectoral, kanye namahlombe, i-triceps, kanye nokuqiniswa kwemisipha eyinhloko. Ngokungafani nozakwabo, i-barbell bench press, ukusebenzisa ama-dumbbells kuvumela uhla olukhulu lokunyakaza, ukukhuthaza ukuthuthukiswa kwemisipha okulinganiselayo nokunciphisa ingozi yokulimala. Lokhu kuvivinya umzimba kungenziwa ebhentshini eliyisicaba, lokuhlehla, noma eliphansi, ukuhluka ngakunye kugcizelela izingxenye ezihlukene zesifuba futhi kuhileleke imisipha ngezindlela ezihlukahlukene.
Ukuduma kwe-dumbbell bench press
I-dumbbell bench press ithole ukuthandwa okukhulu phakathi kwabasubathi, abakhi bomzimba, kanye nabathandi bokufaneleka ngokufanayo. Ukukhanga kwayo kulele ekubeni lula kwayo kanye nomthelela omkhulu enawo emandleni aphezulu omzimba kanye nobuhle. Ukusebenziseka kwezinto ezihlukahlukene nokuzivumelanisa nezimo kumaleveli wamakhono ahlukene kuwenza ube yisisekelo kuzo zombili izindlela zokuzivivinya zabaqalayo nezithuthukisiwe. Ngaphezu kwalokho, ikhono lokusebenzisa ama-dumbbell ngokuzimela inselele imisipha ukuze izinze isisindo, ithuthukise ukusebenzelana namandla okusebenza.
Ingabe ukucindezela kwebhentshi le-dumbbell kuhle?
I-dumbbell bench press ayilungile nje kuphela; ihlukile ekwakheni amandla aphezulu omzimba, ukuthuthukisa ibhalansi yemisipha, nokwandisa impilo yamalunga. Ngokuvumela izingalo ukuba zihambe ngokwemvelo nangokuzimela, kukhuthaza ukukhula kwemisipha elinganayo futhi kunciphisa ingozi yokuthuthukisa ukungalingani kwemisipha. Ukwengeza, umsebenzi ungashintshwa kalula ukuze uvumelane namazinga okufaneleka ahlukahlukene kanye nemigomo, okuwenza ube yithuluzi elibalulekile kunoma iyiphi i-arsenal yokuqeqesha amandla.
Ungawakhetha kanjani ama-dumbbells afanele wokucindezela ibhentshi
Ukukhetha ama-dumbbell afanelekile omshini wokunyathelisa ebhentshini kuhilela ukucabangela isisindo, izinto ezibonakalayo, nokubamba. Abaqalayo kufanele baqale ngezisindo ezilula ukuze bagxile efomini futhi bakhule kancane kancane njengoba amandla ethuthuka. Izinto zama-dumbbell, kungakhathaliseki ukuthi irabha, i-neoprene, noma insimbi, ithinta ukubamba nokunethezeka. Izibambo eziklanywe nge-ergonomically nazo zinganciphisa ukukhathala kwesandla futhi zithuthukise ukuphepha. Kubalulekile ukukhetha ama-dumbbell akufaka inselelo ngaphandle kokwehliswa kwefomu lakho.
Indlela yokwenza i-dumbbell bench press ngendlela efanele
Indlela efanele ibalulekile ekucindezeleni ibhentshi le-dumbbell ukuze kwandiswe izinzuzo kanye nokunciphisa ingozi yokulimala. Qala ngokulala phansi ebhentshini nge-dumbbell esandleni ngasinye, izintende zibheke phambili. Cindezela ama-dumbbell phezulu kuze izingalo zakho zinwetshwe ngokugcwele, bese wehlisela phansi kancane kancane. Gcina izinyawo zakho ziphansi phansi, faka umgogodla wakho, futhi ugcine i-arch encane emhlane wakho ophansi. Ukuphefumula ngendlela efanele—ukuphefumula usendleleni eya phansi kanye nokukhipha umoya lapho uphusha—kuzophinde kuthuthukise ukusebenza nokuphepha.
Isiphetho:
I-dumbbell bench press iyinhlangano eguquguqukayo, ephumelelayo, futhi efinyelelekayo okufanele ibe yisisekelo kunoma yiluphi uhlobo lokuqeqeshwa kwamandla. Ikhono layo lokukhomba amaqembu emisipha eminingi, linikeze izinhlobonhlobo zokunyakaza, futhi livumelane namazinga ahlukene wamakhono likwenza kube ingxenye ebalulekile yokuzivocavoca. Ngokukhetha ama-dumbbell alungile nokusebenzisa isu elifanele, ungavula amandla aphelele alo msebenzi, okuholela ekuthuthukisweni kwamandla, ibhalansi, kanye nokuqina kukonke.
