Inkcazo yezobukhosi - ubuchule obuchanekileyo bokuphunyezwa

Abantu abaqala ukubandakanya ngenxaxheba kwimidlalo mabaqonde ukuba zonke iimisipha kufuneka zithole umthwalo, ngaphandle koko umzimba awuyi kukhula ngokulinganayo kwaye inani aliyi kuba lilingana. Kunconywa ukuba usebenzise ibhendi yomkhosi wamabutho ebhanti lephepha.

Yintoni le nkcazo yamabhentshi empi?

Enye yeendlela ezifanelekileyo ezilungiselelwe ukuphuhlisa i-delta, isifuba esiphezulu kunye ne-triceps yinkcazo yamabhentshini empi. Ukuba siyiqwalasela ngokufanelekileyo, lo mshicileli ubhekisela kuhlobo oluthile. Inkcazo yezobukhosi - isenzo sokuqala, esenza ukuhlala nokuma. Njengezixhobo ezongezelelweyo, i-barbell okanye i-dumbbell ingasetyenziswa. Ukufumana iziphumo, ubuchule obufanelekileyo kubaluleke kakhulu. Igama lolo hlobo lwaluvela eMelika - umshicileli wempi, oguqulela ngokuthi "umkhosi wezempi".

Inkcazo yemikhosi - inzuzo kunye neengxaki

Ukukhetha ukuqeqeshwa kokuqeqeshwa kwabo, kubalulekile ukuqwalasela iingeniso ezikhoyo kunye nokungonakali. Ukusebenza kombhobho wempi kuqinisekiswa ngabaqeqeshi bezemidlalo kunye nabadlali abanomdla. Iingcali zibonisa ukuba lo msebenzi ubhetele ekuphuhliseni ibhande lomxhelo kwaye kufuneka udibaniswe noqeqesho lwakho, unikezelo lweempazamo ezinokwenzeka.

Unomsebenzi kangakanani umshicileli webhodi lomkhosi?

Kukho iinzuzo ezininzi kulo msebenzi, owenza ukuba usebenze. Ukuqala oko kuyimfuneko ukuqonda, ukwenza umshini wokunyusa ibhendi yomkhosi, iziphi izihlunu zisebenza, kwaye ngoko imisipha yomzimba ophezulu ifakiwe kumsebenzi. Lo msebenzi ukhulisa amandla kunye nomthamo we-triceps kunye nayo yonke imidumba ye-delta. Ukongezelela, izihlunu zangemva zifumana umthwalo. Ukuqinisekisa ukuzinza komzimba, inxalenye ephezulu yamagqabi, amacwecwe kunye nomshicileli usebenza. Umshicileli womkhosi unenzuzo enkulu kwaye iqulethwe kukuba umzimba wonke ukhula, ulungelelaniso olubanzi kunye nokuzinza.

Inkcazo yempi - ingozi

Ukuba sithetha ngeziphene, ngoko zimbini kuphela: i-trauma kunye nomngcipheko wokuwa kwebha. Ngethuba loqeqesho, kubalulekile ukugoba ngamadolo, kwaye ukuba oko kungenziwanga, akuyi kuba nokuhlaziywa, kwaye igalelo liya kucinywa ngenxa yokunyaniseka kwe-cartilage ye-articular. Ngenxa yoko, amanxeba emadolo, i-pelvis, umlenze kunye ne-ankle zihlupheke. Yibangela ukulimala komshini womkhosi kunye nasentanjeni, ngoko xa usebenzisa isisindo esinzima kucetyiswa ukuba ugqoke ibhanti ekhethekileyo yezemidlalo. Kubalulekile ukufudumala ngaphambi koqeqesho ukulungiselela izihlunu kunye namalungu.

Inkcazo yezobukhosi - ubuchule bokusebenzisa

Kuboniswa ukuba nokuba ukuphambuka okuncinane kwindlela efanelekileyo yokusebenza kuthoba ukusebenza komsebenzi, ngoko kubalulekile ukugcina yonke imiba. Ukuqonda indlela yokwenza umshini wokunyathelisa umkhosi, kufuneka uqwalasele iimpazamo eziphambili.

1. Abagijimi abaninzi benza ukunyuka okuthe xaxa, nantoni ithetha, umzekelo, ukunyuka kwe-pelvic, ukunyakaza kwentloko kunye nokuhamba. Umzimba kufuneka uzinze, kodwa kuphela izandla ezihamba. Awukwazi ukukhulula imisipha yomqolo kunye nomshicileli. Umkhosi weMidiya eSmith uyanceda ukuphepha ukutshintshwa kwezandla, kuba ibha iyahamba ngendlela echanekileyo.
2. Ngethuba lo msebenzi, awukwazi ukuwuguqula umzimba, njengoko oku kubangela ukugqithiswa kwezinto ezizinzileyo. Ngenxa yoko, umgijimi angawa, kwaye umngcipheko wokulimala kumahlombe kunye nokwehla kwamanzi kuya kwanda. Inkqubo echanekileyo ithetha indawo ebonakalayo yomzimba.
3. Phakathi kweempembelelo eziqhelekileyo ezifunekayo ukukhankanywa ngukukhetha okungalunganga komthwalo. Abaninzi basebenzise kakhulu i-barbell okanye i-dumbbells, kwaye oku kukhokelela ekubeni umsebenzi uyenze ngokungalunganga. Abaqalayo kufuneka bakhethe ubunzima obuncinane bokuzisa ubuchule bokusebenza ngokusondeleyo kwimeko efanelekileyo.
4. Ukushicilela i-Army kunye ne-dumbbells okanye ii-barbells kufuneka zenziwe kuphela emva kokusebenza kakuhle. Khumbula ukuba imisipha yehlombe isengozini yokulimala. Okokuqala kufuneka ujikeleze izandla zakho, kwaye ke, wenze indlela yokulinganisa.

Iingcali zinika inani leengcebiso malunga nendlela yokwenza umshini wokunyathela komkhosi ngokufanelekileyo:

1. Gcina intloko yakho kwindawo ehleliweyo. Abanye abagijimi bangenelela ngokukhawuleza intloko yabo, ekhokelela ekutshintsheni kwimeko yomzimba.
2. Emva kokuphindaphinda rhoqo kubalulekile ukuba uqonde ngokupheleleyo izandla zakho, eziza kukunceda ukufezekisa ubuninzi bokuqhekeza kwemisipha ye-triceps ne-delta. Ukuba kukho iingxaki ngamalungu omlenze, ngoko akufanele kwenziwe.
3. Xa uqhuba umgcini webhenki lomkhosi, kucetyiswa ukuba ugcine iingqamlezo zakho ziphenduke ngaphandle. Oku kuya kunceda ukugcina isikhundla esinamandla.
4. Khumbula ukubaluleka kokuphuma kwimoya efanelekileyo, ngoko kuphuma umfutho ngexesha lomthwalo, oko kukuthi, xa uphakamisa ibha. Oku kubalulekile ukuqinisekisa ukungahambi komva kunye nokuqhekeka okupheleleyo kwemisipha.

Inkcazo yebhenki

Le nguqulelo yeklasi yomsebenzi kwaye unokwenza kunye ne-dumbbell kunye ne-barbell. Umshicileli wamabhentshi omkhosi, ubuchule obumelwe ukuba bugcinwe ngokupheleleyo, buya kwenziwa ekhaya naseHolo.

1. Faka i-projectile phantsi kwaye umele ecaleni, ugcine iinyawo zakho ububanzi bamagxa akho.
2. Thatha i-projectile ukwenzela ukuba iintende zibe zikhulu ngakumbi kunamahlombe, kwaye uzibambe emagxeni nasekhosini. Kubalulekile ukuba umva uphendule.
3. Ukukhupha, phakamisa ibha phezu kwentloko yakho, ngokulungisa izandla zakho. Kubalulekile ukuba izitho zihambe ngendlela echanekileyo kwaye azihambanga ngasecaleni, ngaphandle koko, isisindo sokusebenza sinciphise.
4. Ukunciphisa ibha phantsi ukuya kumahlombe kulandela ukuphefumlelwa.

Inkcazo yebhenki

Olu khetho lubonwa njengento elula kwaye kulula ukuyiqonda ubuchule. Kule meko, uya kusebenzisa i-dumbbells, ebuye iququzelele inkqubo yoqeqesho.

1. Ukwenza ucingo lwebhokisi lomkhosi, hlala ebhentshini, ugcine umqolo wakho kwindawo echanekileyo. Kubalulekile ukuba unyawo lonke luhlale phantsi kwaye phakathi kwawo ububanzi bufana namahlombe.
2. Gcina izithambile kwinqanaba lomgangatho, kunye neentende ezibheke phambili.
3. Yenza umkhosi wempuphu uphumelele, ucinga ukuba kwindawo ekugqibeleni izandla azidingeki ukuba ziphephe ngokupheleleyo. Ungakulibali ukuba kubalulekile ukugcina umva wakho kwindawo echanekileyo. Ephezulu, phawuza kwaye, ukuphefumula, kwehlisa iidumbbell kumahlombe akho.

Inkcazo yebhenki

Enye indlela yokwenza umsebenzi, kodwa kulo mzekelo umthwalo oyintloko usekhosini, kodwa amahlombe nawo asebenza. Umkhosi ochanekileyo wemikhosi ukususela kwisithuba esingqambileyo senziwa ngokucwangciswa kwezicwangciso ezilandelayo:

1. Hlalani kwibhentshini kwaye ubambe ibha ngohlobo oluqhelekileyo, oko kukuthi, i-angle phakathi kwegxala kunye ne-frontarm iya kuba ngqo. Khetha i-projectile ngaphezu kwakho.
2. Ukuphefumula, phungula ibha phantsi phambi kokuba intamo ithinte ngaphakathi kwesifuba. Emva kwekhefu elifutshane, lungisa izandla zakho kwakhona.

Yintoni engayenza indawo yokushicilela ibhenki yomkhosi?

Kwibhande lomthwalo, umboniso owenziwe ungenye yeyona ndlela iphumelele, kodwa kukho ezinye iindlela zokuqeqesha ezi zihlunu. Ukuba unomdla kwizinto zokutshintshela i-press bench press, kufuneka ukwazi le nkcazelo elandelayo:

1. Kwiimitha zangaphambili ze-delt, kufuneka usebenzise i-press ye-Arnold kwaye uphakamise izandla zakho phambili.
2. Kwi-front and middle beam, i-delt ifanelekile ukunyusa ama-dumbbells ukuya phezulu nokuphakamisa iingalo kumacala.