Umshicileli wesifuba ohleliyo kunye noshicilelo lwebhentshi zimbini zezona mithambo zidumileyo zokwakha izihlunu zesifuba. Zombini imithambo zisebenza i-pectoralis enkulu, eyona misipha inkulu esifubeni. Nangona kunjalo, kukho iiyantlukwano eziphambili phakathi kwezi zenzo zimbini.
Ehleli esifubeni press
Umshicileli wesifuba ohleliyo ngumsebenzi osekwe kumatshini okuvumela ukuba uhlale esitulweni ngelixa ucinezela iintsimbi kude nesifuba sakho. Oku kunokwenza kube lula ukugcina ifom efanelekileyo kunye nokuphepha ukulimala. Umshicileli wesifuba ohleliyo uphinde ujolise kwi-triceps ngaphezu kwe-bench press.
Bench press
Umshicileli webhentshi ngumsebenzi wobunzima osimahla ofuna ukuba ulale ebhentshini ngelixa ucinezela iintsimbi kude nesifuba sakho. Lo msebenzi unokuba nzima ngakumbi ukwenza ngokuchanekileyo, kodwa ikuvumela ukuba uphakamise iintsimbi ezinzima. I-bench press iphinde ijolise emagxeni ngaphezu kwe-chest press ehleliyo.
Ngowuphi umthambo ongcono?
Owona msebenzi ulungileyo kuwe uxhomekeke kwiinjongo zakho kunye neemfuno zakho. Ukuba ungumntu oqalayo okanye ukuba uyachacha kukwenzakala, umshicileli wesifuba ohleliyo unokuba lolona khetho lungcono kuwe. Ukuba ungumphakamisi onamava ojonge ukwakha amandla aphezulu esifuba, umshicileli webhentshi unokuba lolona khetho lungcono kuwe.
Nantsi itheyibhile ethelekisa le misebenzi mibini:
| Uphawu | Ehleli esifubeni press | Bench press |
| Amaqela emisipha ekujoliswe kuwo | I-Pectoralis enkulu, i-triceps | I-Pectoralis enkulu, amagxa, i-triceps |
| Ubunzima | Elula | Kunzima ngakumbi |
| Umngcipheko wokwenzakala | Ngasezantsi | Phezulu |
| Ubunzima bunyusiwe | Ikhaphukhaphu | Ubunzima |
| Izixhobo ezifunekayo | Umatshini | Iintsimbi zasimahla |
Ngowuphi umthambo ofanele ukhethe?
Ukuba ungumqali, ucinezelo lwesifuba oluhleliyo lukhetho olulungileyo ukuqala ngalo. Ngumsebenzi olula ukwenza ngokuchanekileyo kwaye unomngcipheko omncinci wokwenzakala. Nje ukuba ubambe ucinezelo lwesifuba esihleliyo, ungazama umshicileli webhentshi ukuba ufuna ukuphakamisa iintsimbi ezinzima kwaye wakhe amandla aphezulu esifuba.
Ukuba ungumphakamisi onamava oqeqeshelwa umdlalo othile okanye ukhuphiswano, ungafuna ukukhetha umthambo ofanelekileyo kumdlalo okanye ukhuphiswano lwakho.Ngokomzekelo, ukuba u-powerlifter, uya kufuna ukugxila kwi-bench press. Ukuba ungumakhi womzimba, unokufuna ukwenza zombini i-chest press kunye ne-bench press ukujolisa kwiindawo ezahlukeneyo zesifuba sakho.
Kungakhathaliseki ukuba yiyiphi umthambo oyikhethayo, kubalulekile ukusebenzisa ifom efanelekileyo ukuze ugweme ukulimala.Ukuba awuqinisekanga ngendlela yokwenza umthambo ngokuchanekileyo, cela uncedo kumqeqeshi wobuqu oqeqeshiweyo.
Kuyiwaphithenga izixhobo zomthambo webakala lorhwebo?
I-Hongxing ngumvelisi ohamba phambili wezixhobo ze-gym yorhwebo. Inkampani inikeza uluhlu olubanzi lwezixhobo zokuzivocavoca, kubandakanywa oomatshini abahleli besifuba kunye noomatshini bokushicilela ibhentshi. Izixhobo zomthambo zikaHongxing zaziwa ngomgangatho wazo ophezulu kunye nokuqina.
Ukuthenga izixhobo zomthambo kwibakala lorhwebo kwiHongxing, ungandwendwela iwebhusayithi yenkampani okanye uqhagamshelane nomnye wabameli bayo beentengiso. I-Hongxing inikezela ngezaphulelo ezahlukeneyo kunye nokunyuswa kwizixhobo zayo zokuzilolonga, ukuze uqiniseke ukuba ufumana into eninzi.
Ukuqukumbela
Umshicileli wesifuba ohleliyo kunye noshicilelo lwebhentshi zimbini zezona mithambo zidumileyo zokwakha izihlunu zesifuba. Yomibini imithambo ineengenelo zayo kunye nezingeloncedo zayo. Owona msebenzi ulungileyo kuwe uxhomekeke kwiinjongo zakho kunye neemfuno zakho. Ukuba ungumntu oqalayo okanye ukuba uyachacha kukwenzakala, umshicileli wesifuba ohleliyo unokuba lolona khetho lungcono kuwe. Ukuba ungumphakamisi onamava ojonge ukwakha amandla aphezulu esifuba, umshicileli webhentshi unokuba lolona khetho lungcono kuwe.
Kungakhathaliseki ukuba yiyiphi umthambo oyikhethayo, kubalulekile ukusebenzisa ifom efanelekileyo ukuze ugweme ukulimala. Ukuba awuqinisekanga ngendlela yokwenza umthambo ngokuchanekileyo, cela uncedo kumqeqeshi wobuqu oqeqeshiweyo.
Ixesha lokuthumela: 10-31-2023
