Ukujima okuya esifubeni ukuze kuqeqeshwe amandla, i-dumbbell chest press iqondise i-pectorals, amahlombe, ne-triceps kuyilapho ithuthukisa ukuma, ukuzinza, nokuqina kwenhliziyo. Lo msebenzi wenziwa ulele ebhentshini kusetshenziswa izinsimbi. Uma kwenziwa kahle, kuyisengezo esihle kakhulu kunoma yisiphi isimiso sokujima sokuthuthukisa amandla omzimba aphezulu kanye nencazelo yemisipha. Lesi sihloko sizokufundisa mayelana nokucindezela kwesifuba se-dumbbell ngokuchaza indlela, izinzuzo, ukuhluka, imihlahlandlela yokuphepha, nokuthi ungayifaka kanjani ohlelweni lwakho lokujima ukuze uthole imiphumela emihle.
Okuqukethwe:
- Ukuqonda indlela yokucindezela isifuba se-dumbbell
- Ukuhlola izinzuzo ze-dumbbell chest press
- Ukuhlukahluka kokucindezela kwesifuba se-dumbbell ukuthuthukisa ukujima kwakho
- Amathiphu okuphepha abalulekile okwenza i-dumbbell chest press
- Ukuhlanganisa i-dumbbell chest press ohlelweni lwakho lokujima
Ukuqonda indlela yokucindezela isifuba se-dumbbell
Ifomu elifanele libalulekile kunoma yikuphi ukujima okuhle, futhi ukucindezela kwesifuba se-dumbbell nakho. Ngokuzijwayeza okuncane, akunzima ukwenza lo msebenzi ngendlela ephephile neqinisekisa izinzuzo ezihamba phambili. Qala ngokukhetha ama-dumbbell esisindo esilungile ngemigomo yakho yokufaneleka. Bese ulala ufulathele ebhentshini eliyisicaba bese ubamba izinsimbi esifubeni sakho izintende zibheke phambili. Pushela phezulu kuze izingalo zakho zeluleke ngokugcwele. Bese wehlisa kancane izisindo uzibuyisele phansi. Lokhu kufanele kube ukunyakaza okukodwa okuqhubekayo, okwenziwa ngendlela ehamba kancane futhi elawulwayo, kuyilapho kuhilela njalo imisipha yesifuba sakho.
Ukuphefumula kahle nakho kubalulekile; awudonse umoya njengoba wehla futhi awukhiphe njengoba ucindezela. Ukuqinisekisa ukuthi izinyawo zakho ziphansi futhi umgogodla wakho awuthathi hlangothi kwengeza ukuzinza nokusekelwa. Ukuthola indlela yokucindezela isifuba se-dumbbell kwesokudla akuyona nje indlela enhle yokuthola imiphumela, kuyindlela engcono kakhulu.
Ukuhlola izinzuzo ze-dumbbell chest press
Nazi izinzuzo ezintathu eziphezulu ze-dumbbell chest press. I-muscle hypertrophy: Yenza isifuba sakho sibe sikhulu! I-Hypertrophy ukwanda kobukhulu bemisipha yamathambo ekuphenduleni ukuqeqeshwa kokuzivocavoca umzimba. Ukuqeqeshwa okuvamile kubangela ukwanda kwemisipha namandla esifuba sakho, amahlombe kanye ne-triceps. Ukuhamba okuhlangene nokuzinza: Kuthuthukisa ukuhamba kwelunga lehlombe futhi kwenza ukusiza othile ukuphakamisa ibhokisi elisindayo kube lula. Ukusebenza komsubathi: Ungagxuma phezulu! Futhi phambili nangemuva futhi emaceleni. Ukuzinza okuhlangene kudlala indima enkulu ekusebenzeni kwezemidlalo.
Inzuzo eyengeziwe ukuthi zonke izivivinyo zingenziwa kusuka kunoma yiluphi uhlangothi lomzimba, okubalulekile ekulinganiseni amandla nobukhulu bemisipha kanye nokukhuthaza ukuthuthukiswa kwemisipha elinganayo kanye nokuzinza okuyisisekelo njengoba udinga ukusebenza ukuze uzilinganise ngesikhathi sokuzivocavoca. Zama ukungeza i-dumbbell chest press ekuqeqesheni kwakho futhi maduze uzoqala ukuzizwa futhi ubukeke kangcono.
Izinguquko ze-dumbbell chest press ukuthuthukisa ukujima kwakho
Kodwa, uma ungafuni ukuma uzodinga ukushintsha isifuba se-dumbbell cindezela kancane. Mhlawumbe indlela elula futhi eqondile kakhulu yokuphoqelela ukukhula okwengeziwe ukusebenzisa i-incline dumbbell chest press. Ukuthambeka kuphoqa ukunyakaza kwengalo okuhluke kancane okuqondise kangcono isifuba esingaphezulu namahlombe, ngakho ukushintsha i-engeli yebhentshi ukusuka ku-0 kuye ku-15-30 degrees nokugcina indlela yokucindezela i-dumbbell ifana kuyindlela enhle yokuphoqelela ukukhula okuthile.
Okunye okuhlukile umshini wokucindezela wesifuba we-neutral grip dumbbell, lapho izintende zezandla zibhekene khona, okubeka ukugcizelela kancane ku-triceps nesifuba sangaphakathi, okukhiqiza ukuvivinya umzimba okuphelele okuphelele nokuphumelelayo komzimba ophezulu. Ukushintsha ukuhluka kwakho ngeke kugcine nje ukusebenzisa kwakho kuthakazelisa, kodwa kuzosiza futhi ukuqinisekisa ukuthi uqeqesha imisipha yakho kusuka kuma-engeli ahlukahlukene, okuzothuthukisa ukukhula kwakho konke njengoba imisipha isetshenzwa ezindaweni ezahlukene ukuze kuqinisekiswe ukuthi yakhiwe ngendlela efanele futhi isebenza ngendlela efinyelela amandla ayo aphelele.
Amathiphu okuphepha abalulekile okwenza i-dumbbell chest press
Ukusebenza kahle kwe-dumbbell chest press - nanoma yikuphi ukuvivinya umzimba - kudinga ukuthi ukuzijwayeza kwenziwe ngokuphepha. Sebenzisa isisindo ongakwazi ngaso ukugcina isimo esihle ngaso sonke isikhathi sokuzivocavoca, futhi wandise ngokuzijwayeza njengoba amandla eba ngcono. Uma ifomu lakho seliqinile, ukuba ne-spotter nxazonke lapho uzama izinsimbi eziphakeme kuwumqondo omuhle; akugcini nje ngokukhuthaza ukuphepha, kodwa futhi kusiza ukwakha ukuzethemba.
Lalela umzimba wakho: Uma uzwa noma yibuphi ubuhlungu noma ukungakhululeki okungaphezu kokukhathala kwemisipha evamile, yima futhi ulungise isimo sakho noma isisindo osisebenzisayo. Gcina indawo yakho ingenazo izithiyo: Noma iziphi izinto zokusebenza onazo zidinga ukulungiswa kahle ukuze uvimbele izingozi nokulimala. Lezi zindlela zokuphepha ezilula kufanele zikusize ujabulele izinzuzo zalokhu kuvivinya umzimba futhi ugweme noma yikuphi ukulimala endleleni.
Ukuhlanganisa i-dumbbell chest press ohlelweni lwakho lokujima
Ungakwazi ukucindezela isifuba se-dumbbell ngezindlela eziningana ezahlukene, kuye ngezinhloso zakho kanye nezinga lamanje lamandla. Uma ubheke ukwengeza isisindo somzimba, yenza amasethi amathathu kuya kwamane okuphindaphinda ayisithupha kuya kwangu-12 ngesisindo esiyinselele ngokuphindaphinda okumbalwa kokugcina. Uma ufuna ukuthuthukisa ukukhuthazela kwemisipha, sebenzisa izisindo ezilula kanye nebanga lokuphindaphinda eliphezulu (12-15).
Ukwengeza, kuyisihluthulelo sokulinganisela uhlelo lwakho, ukuxuba umzimba ophezulu, umzimba ophansi kanye nokuzivocavoca okuyisisekelo ukuze uqinisekise ukuthuthukiswa kwayo yonke imisipha. Isibonelo izinqubo zokwakha umzimba zivame ukuhlanganisa ukusebenza kwesifuba nomhlane ukuze ugcine ibhalansi efanele futhi ugweme ukuziqeqesha ngokweqile. Ukwenza izivivinyo ezifanayo usuku nosuku ngeke kugcine umkhuba wakho ujabulisa futhi unomthelela. Kufanele futhi usethe ibha phezulu njalo ukuze wandise inselele.
Isiphetho:
Uma kukhona ukuzivocavoca okukodwa okugqamayo ekhonweni lakho lokuthuthukisa zonke izici zamandla aphezulu nobuhle ngenkathi kubiza kancane ngangokunokwenzeka, ukucindezela kwesifuba se-dumbbell kungaba yikho. Uma kwenziwa kahle, ngesu elifanele, ngokusebenzisa uhla oluphelele lokunyakaza, kusetshenziswa izisindo ezisindayo kanye nefomu elifanele, kunethuba lokuvuna izinzuzo eziningi ekufuneni kwakho amandla nomzimba. Ngakho-ke esihlokweni sanamuhla, sizocwilisa emsebenzini wokunyathelisa isifuba se-dumbbell, sikuchaze kahle ukuthi kwenziwa kanjani, futhi sikubonise ukuthi ungakwenza kanjani ngokugcwele. Ngaphezu kwalokho, uzokwazi futhi izinzuzo zayo eziyinhloko, ukuhluka kwayo namathiphu okuphepha, nokuthi ungakuhlanganisa kanjani ohlelweni lwakho lokuqeqesha ngesikhathi esifanele, ngendlela efanele ukuze uthole imiphumela ehamba phambili. Ngakho-ke, uma ungakaze uzame lo msebenzi wokucindezela isifuba se-dumbbell, ungazethembi ngefomu lakho noma ufuna izindlela ezintsha zokushintsha ukuqeqeshwa kwakho, zizwe ukhululekile ukuqhubeka ufunda.
