Umshicileli webhentshi we-dumbbell umi njengelitye lembombo ekuqeqesheni amandla, uhlonitshwa ngokuguquguquka kunye nokusebenza kwawo. Ngokubandakanya amaqela amaninzi emisipha, inika umsebenzi obanzi ophucula amandla kunye nokuzinza. Eli nqaku liphonononga undoqo woshicilelo lwebhentshi ye-dumbbell, ukuthandwa kwayo okunyukayo, izibonelelo zangaphakathi, isikhokelo sokukhetha, kunye neengcebiso zokusebenzisa ukwandisa iziphumo zakho zoqeqesho.
Isiqulatho:
- Yintoni ibhentshi ye-dumbbell?
-Ukuthandwa kwe-dumbbell bench press
- Ngaba ibhentshi ye-dumbbell ilungile?
-Ungazikhetha njani iidumbbells ezifanelekileyo zokucofa ibhentshi
-Uyenza njani ibhentshi ye-dumbbell ngokuchanekileyo
Yintoni ibhentshi ye-dumbbell?
I-dumbbell bench press yi-weightlifting exercise ejolise ngokukodwa kwiimisipha ze-pectoral, kunye namagxa, i-triceps, kunye nokuzinzisa imisipha engundoqo. Ngokungafani nomlingani wayo, i-barbell bench press, usebenzisa i-dumbbells ivumela uluhlu olukhulu lokunyakaza, ukukhuthaza ukuphuhliswa kwemisipha elinganayo kunye nokunciphisa umngcipheko wokulimala. Lo msebenzi unokwenziwa kwi-flat, incline, okanye ibhentshi yokuncipha, ukuhluka ngalunye kugxininisa iindawo ezahlukeneyo zesifuba kunye nokubandakanya imisipha ngeendlela ezahlukeneyo.
Ukuthandwa kwe-dumbbell bench press
Umshicileli webhentshi we-dumbbell uye wafumana ukuthandwa okukhulu phakathi kweembaleki, abakhi bomzimba, kunye nabathandi bokuqina ngokufanayo. Isibheno sayo silele kubulula bayo kunye nempembelelo enzulu enayo kumandla aphezulu omzimba kunye nobuhle. Ukuguquguquka komsebenzi kunye nokuziqhelanisa kumanqanaba ohlukeneyo ezakhono kuwenza ube yeyona nto iphambili kubo bobabini abaqalayo kunye neendlela zokuzilolonga ezihambele phambili. Ngaphezu koko, ukukwazi ukusebenzisa ii-dumbbells ngokuzimeleyo kucelomngeni izihlunu ukuzinzisa ubunzima, ukuphucula ukulungelelanisa kunye namandla okusebenza.
Ngaba ibhentshi ye-dumbbell ilungile?
Umshicileli webhentshi we-dumbbell awulungile kuphela; ikhethekile ekwakheni amandla omzimba aphezulu, ukuphucula ukulungelelana kwezihlunu, kunye nokwandisa impilo yamalungu. Ngokuvumela iingalo ukuba zihambe ngokwemvelo kwaye zizimele, zikhuthaza ukukhula kwemisipha ye-symmetrical kunye nokunciphisa umngcipheko wokuphuhlisa ukungalingani kwemisipha. Ukongeza, umthambo unokuguqulwa ngokulula ukuze ulungele amanqanaba ahlukeneyo okuqina kunye neenjongo, oko kuyenza ibe sisixhobo esixabisekileyo kuyo nayiphi na i-arsenal yoqeqesho lwamandla.
Unokukhetha njani iidumbbells ezifanelekileyo zokucinezela ibhentshi
Ukukhetha ii-dumbbells ezifanelekileyo kwi-bench press kubandakanya ukuqwalasela ubunzima, izinto eziphathekayo kunye nokubamba. Abaqalayo kufuneka baqale ngeentsimbi ezilula ukugxila kwifom kwaye banyuke ngokuthe ngcembe njengoko amandla ephucula. Izinto eziphathekayo ze-dumbbells, nokuba i-rubber, i-neoprene, okanye isinyithi, ichaphazela ukubamba kunye nokuthuthuzela. Izibambo ezenziwe nge-ergonomically zinganciphisa ukudinwa kwesandla kunye nokuphucula ukhuseleko. Kubalulekile ukukhetha iidumbbells ezikucela umngeni ngaphandle kokubeka esichengeni ifomu yakho.
Indlela yokwenza i-dumbbell bench press ngokuchanekileyo
Ubuchwephesha obufanelekileyo bubaluleke kakhulu kwi-dumbbell bench press ukunyusa izibonelelo kunye nokunciphisa ingozi yokulimala. Qala ngokulala phantsi kwibhentshi kunye ne-dumbbell esandleni ngasinye, iintendelezo zijonge phambili. Cinezela ii-dumbbells phezulu de iingalo zakho zandiswe ngokupheleleyo, uze uzihlise ngokucothayo ngasemva. Gcina iinyawo zakho zithe tyaba phantsi, zibandakanye umbindi wakho, kwaye ugcine i-arch encinci kumqolo wakho osezantsi. Ukuphefumla ngokuchanekileyo-ukuphefumula kwindlela ehlayo kunye nokukhupha i-push-kuya kwandisa ukusebenza kunye nokhuseleko.
Isiphelo:
I-dumbbell bench press ngumsebenzi oguquguqukayo, osebenzayo, kunye nokufikeleleka okumele kube sisiseko kuyo nayiphi na irejimeni yoqeqesho lwamandla. Ukukwazi kwayo ukujolisa amaqela amaninzi emisipha, ukubonelela ngeendlela ezininzi zokunyakaza, kunye nokulungelelanisa amanqanaba ezakhono ezahlukeneyo kwenza kube yinto ebalulekileyo yokuzivocavoca. Ngokukhetha iidumbbells ezifanelekileyo kunye nokusebenzisa ubuchule obufanelekileyo, unokuvula amandla apheleleyo alo msebenzi, okukhokelela kumandla aphuculweyo, ulungelelwaniso kunye nokomelela okupheleleyo.
