Iprogramme: ebhentshini Wabasaqalayo

Kwemisipha esifubeni - ikhadi le-umsubathi. Evuthiwe yemisipha, esifubeni ezibanzi sendawo enhle kungenziwa elele phansi ngosizo ebhentshini cindezela. ukusebenza njalo izinguqulo ezahlukahlukene yabasubathi umzimba nge barbell noma dumbbells kuzokusiza ukwandisa inani imisipha, ukwakha amandla nokukhuthazela ukusebenza. abasubathi abaningi basebenzisa lezi ukusebenzisa wenzé Imiphumela enhle engokomzimba.

Uma ayaqala ukusebenza nje kuphela ku-imisipha esifubeni ke udinga ukudala iqoqo umzimba ukuthi ngeke ngokushesha ukwandisa yemisipha yomzimba engenhla. Futhi uma usufinyelele isikhathi ithafa kwezemidlalo zabo, umbuzo Ubhekana mayelana nendlela ukwandisa ebhentshini cindezela. Uhlelo ukuqeqeshwa ezimweni ezinjalo kudinga ukulungiswa, ezizohlinzeka ukwanda esiphezulu ku lemali yemisipha namandla ukusebenza. Ake sixoxe ngendlela yokuthuthukisa ukusebenza imisebenzi ezemidlalo, ukuze zithole imiphumela emihle kakhulu.

Kanjani ukwakha uhlelo lokuqeqesha sokuba imisipha esifubeni

sokuhlanganiswa Independent zokuqeqesha sokuthuthukiswa kwemisipha engenhla ingxenye yomzimba kudinga indlela ekhethekile. It ngempela kufanele inake izici ngazinye umzimba wakho ngokomzimba. ukuqeqeshwa Complex, okuzoba ephelele, ukunikeza imiphumela emihle nesanda amandla nokukhuthazela ngokomzimba. Ngenxa yalokho zezifundo wena nje kuphela ukwakha imisipha, kodwa futhi sifinyelele impumuzo enhle kwemisipha.

Ngaphambi ube eziyinkimbinkimbi umsebenzi sokuba imisipha esifubeni, udinga ukucacisa injongo eyinhloko ukuqeqeshwa: ukwanda webele ivolumu, amandla nokukhuthazela, impumuzo ecacile. Excellent kwesisindo unikeza cindezela ebhentshini. Uhlelo ukuqeqeshwa kuleli cala yakhiwa izinguqulo ezihlukahlukene izivivinyo ezinesisindo ukuze wandise ivolumu kwesifuba futhi ashukumise umgudu wokuphefumula.

Ukuze anezele isakhiwo esinjalo kungaba esebenzisa izakhi amandla ngomdwebo nokuhlolwa wokukhululeka. Abanolwazi abasubathi ukusetshenziswa ukuze kufinyelelwe le migomo wagxila yinduku entendeni emthambekeni, ephakamisa dumbbells ngemuva ekhanda, zinyakaze ebhentshini Scott kanye ebhentshini cindezela. isibonelo, uhlelo Shejko ukuqeqeshwa kuhlanganisa arsenal olungafani izakhi amandla, okuyinto ezilinganiselwe ukuthuthukisa imisipha emzimbeni elingaphezulu, Cycling akuyona lwebele kuphela kodwa futhi namanye amaqembu imisipha.

Technique ukusebenza ebhentshini cindezela

umzimba Basic ngezikhwepha ezemidlalo ezifana sawo esiningi futhi Powerlifting iyona ebhentshini cindezela. It yakhelwe ukuthuthukisa imisipha pectoral (ezinkulu, ezincane, anterior serratus), izingalo (biceps, triceps) kanye lenqwaba anterior ka deltoid kwemisipha. Bench ine ezahlukeneyo eziningana: classical, ngokushesha ungephansi kwemandla yokubeka, ebhentshini ezintweni ezingafanele. Ngalinye umsebenzi ezahlukene lobuchwepheshe ukuqaliswa futhi siqondiswe izuze ezithile ngokomzimba yi. Uhlelo ukwandisa ebhentshini cindezela ukufaka nezinhlobo ezihlukahlukene lesi sici, kuye ngezinhloso abekwe umsubathi. Cabanga kabanzi uhlobo amasu ngamunye.

Bench cindezela: Classic version

Classic ebhentshini cindezela nge barbell eyenziwa kubha ovundlile. Buciko isici kule nqubo imithwalo kakhulu hhayi kuphela imisipha pectoral nezandla, kodwa futhi imisipha emuva, izibunu namathanga. I version zakudala ukuzilolonga, plus i umthwalo eyengeziwe nge dumbbells - kakhulu uhlelo saqala umsebenzi.

Bench cindezela lwenziwa amathekhiniki alandelako:

• Ukuqala isikhundla - ulale ebhentshini, izibunu, emuva ikhanda labetibambile uvalwe kwamanzi, imilenze bent emadolweni, izinyawo phansi. Grif induku sise esifubeni ezingeni. Susa igobolondo ngokuma, izandla phambi kwakhe.
• Exhale - yehlisa ibha phansi esifubeni.
• Inhale - siphakamise igobolondo phezulu, eqondisa ingalo.

Phakathi projectile umsebenzi kumele ngempela kujule kuze esifubeni, kulandele ukubambezeleka futhi kuphela ngemva kokuba ukuvelela bar. I elikhulu ububanzi kuheleza okungukuthi ibanga 81 cm, okuyinto luchazwa ngegama elikhethekile namantombazane ku kunazo izintamo. Kulesi isikhundla isandla umsebenzi ngesikhathi umsebenzi is ngokulinganayo basakaza phakathi phambi futhi triceps ugongolo deltoid imisipha.

Bench uxhumene

Umehluko omkhulu phakathi leli su ukwenza cindezela ebhentshini kusukela okufana classical liqukethe yokuthi ngesikhathi bar umsebenzi ngemva webele touch ngaphandle kokulibala ukhuphuka. Ukuvivinya umzimba siqondiswe ingxenye efanayo umzimba (esifubeni, izingalo, emuva, izibunu namathanga), kodwa ngokwandisa ijubane futhi nokuqina kwalo amandla ukusebenza nokukhuthazela umsubathi.

Uhlelo ebhentshini Wabasaqalayo kufanele zihlanganisa lesi sivivinyo umphelelisi version zakudala. Le nto akufakwanga izivivinyo mncintiswano, kodwa kabanzi lisetshenziswe ezivamile ukuqeqeshwa amandla njengoba imfundamakhwela futhi abadlali professional.

Kwebhentshi kule yokubeka

Amandla yokubeka - a okukhulu imishini ezemidlalo, okuyinto kuzokuvumela aphumelele ukuqeqeshwa phezu cindezela ebhentshini. Siyabonga kuye, ungakwazi kalula ukunqoba kwesikhathi yasethafeni e isethi yemisipha futhi ukwandisa amandla uzuza ngokusebenza izinsimbi ngoyisiwula kusinda ngaphandle kosizo. Sebenzisa amandla uzimele ukuthuthukisa inqubo kokwenza classical okufana umsebenzi wokulima ezibukweni kanye amplitude ukunyakaza yakho.

iprogramme (ebhentshini cindezela):

• Setha ebhentshini amandla uzimele, intamo Ilokhi sima at ibanga 5 cm ngenhla esifubeni sakho. Isisindo ibha kufanele uhambisane max yakho ukuze 10 rep. Ngaphambi kokwenza ukushisa ezidingekayo imisipha ukugwema ukulimala ukuze izicubu nemisipha.
• Amanga ebhentshini ngawakhamela barbell kusukela aphansi inombolo isikhundla esiphezulu izikhathi.
• Phakamisa ayephelezelwa entanyeni the yokubeka kwenye imbobo kanye futhi ukuthi siphakamise ibha ukuqedela ukwehluleka imisipha.
• Phinda lesi sinyathelo kuze ephakeme kakhulu ezingeni.

Lolu hlelo benching ibha kubekwa unika kakhulu uhlobo ngokomzimba phezu imisipha pectoral, imisipha esifubeni sakho, emuva. Beginners Kunconywa ukusebenzisa le ndlela umzimba ngenxa yokuthuthukisa ubuchwepheshe nokukhuphula amandla ukusebenza. abasubathi ezithuthukisiwe, kuyokusiza ukuba unqobe ithafa ekuqeqesheni, ekuthuthukiseni ukusebenza kahle ukuqeqeshwa. Anjalo okukhulu ingcindezi letiphakanyisiwe ngemithamo ukuze Gwema overtraining futhi kungenzeka imisipha ukulimala.

Bench cindezela: Izinsiza Zolwazi Lwe-ebhentshini

Cindezela elele i ebhentshini enalokho kuthambekela kungase kwenziwe kule sikhundla ikhanda phezulu noma ezansi. Lokhu kukuvumela ukuba ukulayisha engxenyeni engenhla noma engezansi imisipha pectoral. Uma inhloko ingaphezu ukhalo, umthwalo uwela phezu kwesifuba engenhla, triceps futhi deltoids. Emthambekeni phansi izindlu kuhlanganisa ukusebenza engxenyeni engezansi pectoralis kwemisipha emikhulu.

ukusebenza inqubo:

• setha ngemuva esihlalweni i-engela 30-40 degrees;
• uhlalele uvalwe agxishiwe kuya emuva ebusweni izinyawo ukuphumula ngokumelene phansi;
• Sithatha okuthunyelwe - ukubamba ububanzi isimo ukunquma entanyeni endaweni ongaphakeme: entendeni kufanele kube ngokuqinile ngaphezu indololwane, ibhodi lemisindo - perpendicular phansi;
• iphuzu tangency entanyeni boom - phezulu (ngezansi nje ithambo collar) noma ingxenye engezansi esifubeni, kuye ngokuthi ukuthambekela ebhentshini;
• umoya - ukulahla ibhomu phansi;
• Exhale - haya.

iprogramme (ebhentshini cindezela nge eyehlelayo) ingase ihlanganise eziningana ongakhetha umzimba. Ungasebenzisa izinhlobo ezahlukene isango (phambili, emuva), ukunika amandla lemali kwemisipha. Kunconywa ukuba umphelelisi ebhentshini nge barbell ku-umqansa ebhentshini ahlukahlukene amandla umzimba nge dumbbells eyokusiza ukudala impumuzo enhle kwemisipha.

ekufukuleni

Andisa inqubo esetshenziswa ukwenza ngcono ukusebenza ngamandla abasubathi ngezikhwepha ezemidlalo, futhi njengendlela ukubhekana lithathelwe ukuqeqeshwa, okuyinto sihambisane ukungabikho kwenqubekela phambili. Ababulawa ngo inqubo classical ebhentshini cindezela, kodwa entanyeni kuya esifubeni angawi. Kukhona izinketho ezihlukile ekufukuleni, isibonelo, induku kungenziwa sehliswe 10-20 cm noma ephansi. Ngumthwalo akhethiwe kuye ngokuthi umgomo oyinhloko ukuqeqeshwa. Ukwandisa amandla umsubathi, ekusebenziseni wenziwa nge isisindo esikhulu, kodwa amplitude amancane ekufukuleni 2-4 ukuphindaphinda.

ebhentshini ukucindezela Negative

amasu engakhi ebhentshini cindezela ingenye ezinzima kunazo amandla umsebenzi. Ukuqeqeshwa okunjalo okufana kunomphumela ukuvuselela ku isimiso sezinzwa futhi kuholela evelele microtraumas imisipha ngokusebenzisa imithwalo ngokweqile. Negative ebhentshini ukucindezela kungandisa amazinga amandla kunomthelela imisipha inzuzo.

ukusebenza inqubo:

• isikhundla kokuqala kuyefana Classic ebhentshini cindezela;
• isisindo - 100-150% we esiphezulu okuyinto tingenyusa ophakamisa kwelinye ukuphindaphinda;
• induku esuswa Racks nomlingani bese moshini ewela esifubeni sakhe;
• uSolomoni wayikhuphula wayikhipha iphuzu phansi projectile kuphakamisa umlingani;
• ke futhi kukhona kancane ukwehlisa bar phezu kwesifuba.

iprogramme (ebhentshini cindezela ku inqubo-negative) kungaba nzima ukulayisha imisipha, nemisipha futhi kwenza amalunga omzimba ku lonke uhla ezinyakazayo. It is hhayi Kunconywa ukuba benze lo msebenzi izikhathi ezingaphezu kuka 2-3 kwelinye Amazing ezingaphezu kuka 1 isikhathi ezinsukwini ezingu-10. Ukwandisa inani kanye nokuvama amakilasi osondela kuholela ukulimala overtraining futhi imisipha.

Phahlaza ebhentshini cindezela

Uma uqeqesha ezinesisindo esindayo ngaphandle kosizo uzakwethu, khona-ke nakanjani kudingeka agcine siphephe ukugwema izimo ezibangela ukucindezeleka. Phahlaza umsebenzi kungaba kanje:

• ngaphambi kokwenza press ebhentshini, ukukhipha izingidi ukuthi aqinisekise pancake ku fretboard;
• Uma ungenalo amandla ukuze ubuyele igobolondo phezu counter, yehlisa ngokucophelela ibha esifubeni;
• ngesandla sokudla fretboard ukuthi akasondele eduze le Pancake uphakamisele - pancake ngakwesokhohlo kufanele lushelele phansi;
• ukumhlinza okufanayo sobunxele, ephethe entanyeni ibha.

Ukuze ugweme izimo ezinjalo, ngokungabi bikho umsizi, kutuswa ukwenza ebhentshini emishinini the yokubeka.

benching Uhlelo elele mass futhi amandla

Ukuze Yakha yemisipha elingenhla umzimba futhi ukwanda amandla amanani, ke kuyadingeka ukwenze ebhentshini cindezela ikhi elementi umsebenzi. Sikunikeza uhlelo olunika uhlobo sina imisipha pectoral futhi inikeza inzuzo isisindo izinyanga 3 ukufika ku-10 kg. Ukuze ugweme overtraining futhi ukulimala, lokhu kuqeqesha efiselekayo ukuchitha usuku 1 ngesonto, ukubuqeda ngokuphelele izivivinyo angawodwa ngokuba triceps. Lesi sakhiwo sinamagumbi IZIVIVINYO: push-ups kanye ebhentshini cindezela.

Program amandla nesisindo:

• Eyokuqala ngesonto - ebhentshini cindezela kusukela phansi ifreyimu umthwalo. Ukusebenzisa is ezenziwe sidindilize, entanyeni fixed ukuphakama ngemilenze (izindololwane kufanele uthinte phansi kancane). Njalo ngawakhamela ibha kuze kube esiphezulu amandla alufakwa ukulayisha zonke ezicubwini abathintekayo kuseli amandla. Ngumthwalo 100% - isisindo ukuthi ungakwazi phakamisa izikhathi 5 inqubo echazwe ngenhla. Yenza 5 amasethi 5 ezinikezwa inqubo elandelayo: a gaphambi (setha 2 nge isisindo 50% no 75%), 2 indlela abasebenza (100 wt%), omunye lobuchwepheshe (75 wt%). Phumula phakathi amasethi abasebenzi - okungenani 3-4 imizuzu.
• ngesonto Okwesibili - okha kanye nesisindo. umthwalo isimiso kuyafana in the press ebhentshini. Buciko 5 amasethi izikhathi 5 2 Amazing 2 zokusebenza, omunye lobuchwepheshe. Ukusebenzisa wenziwa kusukela imile othini imishayo asifane: donsa - khama futhi ngingabi ngumthwalo ngokwabo up on izingalo iqonde, exhale - ukubuya ukusekelwa.
• ngesonto Okwesithathu - kwebhentshi kule yokubeka. Intamo silungise induku ezansi (5 cm ngenhla webele), enza umthwalo ngendlela efanayo njengoba izivivinyo ngenhla - 5 amasethi izikhathi 5. Okokuqala zhmete isisindo phezulu, bese yehla ukusekelwa.

Phakathi namasonto amathathu, uchitha ukusebenzisa ezintathu ehlanganisa omunye umsebenzi. Ngemva kwalokho, ukwandisa yokusebenza isisindo sayo 2.5-5 kg bese kudlule umjikelezo wokuqala. Uma ungakwazi ukwenza inombolo oyifunayo rep ke ngesikhathi esifundweni esilandelayo, zama isinxephezeliso umthwalo. Ngokwesilinganiso, ngemva ezintathu noma ezine ngemijikelezo zokusebenza isisindo sakho ebhentshini cindezela kufanele ukwandisa 7,5-12,5 kg.

isiphetho

Kulesi sihloko thina wachaza ngokuningiliziwe indlela ukwandisa ebhentshini cindezela. Uhlelo ukuqeqeshwa kumele lwentiwe ikhumbula imigomo ukuthi umsubathi ufuna ukufeza ngenxa imisebenzi ngamandla ezemidlalo. Ukuze kuzuzwe imiphumela emihle kwesisindo anda amandla nokukhuthazela ukusebenza, enze ezihlukahlukene ongakhetha ngokuba isikhamo sewayini ebhentshini lihambisana namanye umzimba angawodwa. Kancane kancane ukwanda umthwalo phakathi nokuqeqeshwa ukuze Gwema ukulimala kanye overtraining.