Ngaba uhleli isifuba sokucinezela indawo yebhentshi? -Hongxing

I-Hongxing yinkampani ekhethekileyo ekuthengiseniizixhobo gym yorhwebo. Kungakhathaliseki ukuba luhlobo luni lwezixhobo zokufaneleka ofuna ukuzithenga, unokuqhagamshelana naye!

Uhleli kwiChest Press vs.

Kwindawo yoqeqesho lwamandla, ushicilelo lwebhentshi kunye noshicilelo lwesifuba oluhleliyo lumi njengemithambo emibini yekona yokuphuhlisa amandla esifuba kunye nobunzima bezihlunu. Nangona zombini i-exercises ijolise kwi-pectoralis enkulu, i-triceps, kunye ne-deltoids yangaphambili, iyahluka kwiipatheni zabo zokuhamba, ukubandakanyeka kwemisipha, kunye neenzuzo ezinokubakho. Ngenxa yoko, umbuzo oqhelekileyo uvela phakathi kwabathandi bokuqina komzimba: ngaba uhleli phantsi umshicileli wesifuba endaweni yoshicilelo lwebhentshi?

Ukuthelekisa iiPatheni zeNtshukumo kunye nokuBambisana kwemisipha

Umshicileli webhentshi uquka ukulala kwibhentshi ephantsi kunye neenyawo ezityalwe ngokuqinileyo phantsi kwaye ucinezele i-barbell okanye i-dumbbells phezulu ukusuka esifubeni. Le ntshukumo ivumela uluhlu olupheleleyo lokunyakaza kwaye lubandakanya i-pectoralis enkulu, i-triceps, kunye ne-deltoids yangaphambili ngendlela edibeneyo.

Ngokwahlukileyo, umshicileli wesifuba ohleliyo uquka ukuhlala kwindawo exhaswayo kunye ne-backrest kunye nokucinezela ubunzima obuphezulu ukusuka esifubeni. Le ntshukumo ithintela uluhlu lwentshukumo kwaye igxininisa ngakumbi kwi-pectoralis enkulu, kunye nokubandakanyeka okuncinci kwe-triceps kunye ne-deltoids yangaphambili.

Izibonelelo ze-Chest Press ehleliyo

Umshicileli wesifuba ohleliyo ubonelela ngeengenelo ezininzi, kubandakanya:

• Uxinzelelo oluncitshisiweyo kumagxa:Indawo yokuhlala inokunciphisa uxinzelelo emagxeni, iyenze ibe yinto efanelekileyo kubantu abaneentlungu zamagxa okanye abonzakeleyo.

• Ukonyuka kokugxila kwi-pectoralis enkulu:Isikhundla esihleliyo sihlukanisa i-pectoralis enkulu ukuya kumlinganiselo omkhulu, okuvumela ukuphuhliswa okugxilwe ngakumbi kweli qela le-muscle.

• Kulula ukufunda:Umshicileli wesifuba ohleliyo ngokuqhelekileyo uthathwa njengento elula ukufunda ngaphezu kwebhentshi yokushicilela ngenxa yesikhundla esixhaswayo kunye nokunciphisa uluhlu lokunyakaza.

Izibonelelo zeBench Press

Ngaphandle kweenzuzo zomshicileli wesifuba ohleliyo, umshicileli webhentshi uhlala usisiseko kwiinkqubo zoqeqesho lwamandla ngenxa yezizathu ezininzi:

• Uluhlu olukhulu lwentshukumo:I-bench press ivumela uluhlu olupheleleyo lokunyakaza, olunokukhuthaza ukukhula okukhulu kwemisipha kunye nokuzuza amandla.

• Ukuzibandakanya ngakumbi kwezihlunu:Umshicileli webhentshi ubandakanya uluhlu olubanzi lwemisipha, kubandakanywa i-triceps kunye ne-deltoids yangaphambili, igalelo ekuphuhliseni amandla aphezulu omzimba.

• Intshukumo esebenzayo:I-bench press ilinganisa ukunyakaza okubandakanyekayo kwimisebenzi yemihla ngemihla, njengokutyhala izinto okanye ukuziphakamisa phantsi.

Ngaba uShicilelo lweSifuba oluhleli endaweni yeBench Press?

Impendulo yalo mbuzo ixhomekeke kwiinjongo zomntu ngamnye kunye nezinto ezikhethwayo. Kubantu abaneentlungu zamagxa okanye ukushukuma okulinganiselweyo, ushicilelo lwesifuba oluhleliyo lunokusebenza njengenye indlela esebenzayo kumshicileli webhentshi. Nangona kunjalo, kwabo bafuna amandla afanelekileyo esifuba, ukukhula kwemisipha, kunye nophuhliso lomzimba ophezulu ngokubanzi, i-bench press ihlala isemgangathweni wegolide.

Ukuqukumbela

Bobabini i-chest press kunye ne-bench press inikezela ngeenzuzo ezizodwa kwaye ingaba izongezo ezixabisekileyo kwinkqubo yoqeqesho lwamandla. Ukhetho phakathi kwemithambo emibini kufuneka lusekelwe kwiinjongo zomntu ngamnye, umgangatho wokufaneleka, kunye naluphi na uthintelo lomzimba. Kwabo bajolise ekukhuliseni amandla esifuba kunye nophuhliso lomzimba ophezulu ngokubanzi, i-bench press iyacetyiswa ngokubanzi. Nangona kunjalo, kubantu abanemiba yegxalaba okanye abo bafuna ukuzilolonga bodwa kwesifuba, umshicileli wesifuba ohleliyo unokuba yenye indlela efanelekileyo. Ekugqibeleni, ukubandakanya zombini ukuzivocavoca kwiprogram eyakhiwe kakuhle kunokubonelela ngendlela ebanzi yokuphuhliswa kwemisipha yesifuba kunye nokuqeqeshwa kwamandla ngokubanzi.