Umshini wokucindezela ibhentshi oyisicaba ukunyakaza okuhlelekile kwe-pectoralis enkulu, i-deltoid yangaphakathi, ne-triceps.
Ngakho-ke abantu bazokuthatha kalula ukuthi lapho isisindo sisinda, ukusebenza kwamaqembu amathathu emisipha kuzokwanda.
Kepha empeleni, abacwaningi bathole ukuthi lapho isisindo sakho sokuqeqeshwa emshinini wokucindezela ebhentshini sifinyelela ngaphezu kuka-70% we-1RM, ukwenziwa kwakho kwemisipha kuzothambekela kakhulu kunqwabelwano lwangaphakathi nangama-triceps, futhi isicubu esikhulu se-pectoralis siyasebenza. Esikhundleni salokho, ukwanda akucaci kangako. Ngaphezu kwe-90%, izokwehla ngisho. ①.
RM (Inombolo enkulu yokuphindaphinda)
I-RM isho inani lezikhathi lapho ungayenza khona ukukhathala ngaphansi kwesisindo esithile.
I-1RM isisindo esingaphindwa ngasikhathi sinye. Isibonelo: ungenza umshini wokucindezela ibhentshi oyi-100 kg kanye kuphela, kanti i-1RM yakho ingu-100 kg. Lapho-ke lapho ucindezela ibhentshi ngama-70 kg, kuba ngu-70% we-1RM yakho.
Ngamanye amagama, umshini osindayo we-barbell bench press ungase ungabi yindlela engcono kakhulu yokukhula kwesifuba sesifuba. Ku
Uma ufuna ukusebenzisa umshini wokucindezela ibhentshi oyisicaba njengokuqeqeshwa okuyinhloko kokukhula kwesifuba, kungcono ukulawula isisindo sokuqeqeshwa cishe ku-75% 1RM. Ngale ndlela, ukusebenza kahle kwesifuba kuphezulu kakhulu.
Ngoba i-deltoid yangaphakathi ne-triceps akuwona amaqembu amakhulu emisipha anokukhuthazela, izinga lokwenza kusebenze liphakeme, izikhathi ezimbalwa ongazenza (ngokwesibonelo, ama-75% 1RM angenza u-8 no-90% RM angenza u-3 kuphela, ngakho-ke uma ubala, umehluko wamandla useduze kwama-55%).
Ku
Ngaphezu kwalokho, yize izivivinyo zesifuba ezifana nemishini yamabhentshi kanye nama-push-up kubonakala ngathi "kuyaphusha". Kepha empeleni, umsebenzi omkhulu womzimba wemisipha ye-pectoral kuphela ukwenziwa okuvundlile kwezingalo ezinkulu.
Ukuzivocavoca kwe- "flat barbell bench press", ngoba i-barbell iyisigqebhezana esinzima, enqubeni yokuzivocavoca uqobo, ingalo iseduze nomzila wokunyakaza oqonde phezulu naphansi, akukho ukukhishwa okuvundlile, okuvimba amandla we ingxenye yemisipha yesifuba.
Ngakho-ke, “umshini wokucindezela ibhentshi oyisicaba” awuyona indlela yokuzivocavoca efanelekile kakhulu endleleni imisipha yepectoral esebenza ngayo…
Isikhathi Iposi: Aug-09-2021