Ukuqeqeshwa kwamandla kubalulekile uma sifuna ukujabulela impilo enhle nokungazweli ngokomzimba. Kunezinhlobo eziningi zokuzivocavoca zokuzivocavoca isifuba sethu, njenge-bench press. Nokho, kulabo bantu abaziqeqeshela ekhaya futhi abakwazi ukuya ejimini, kukhona ukuzivocavoca ukwenza i-bench press ngaphandle kwebhentshi.
Kulesi sihloko sizokutshela ukuthi yiziphi izivivinyo ezingcono kakhulu ze-bench press ngaphandle kwebhentshi nokuthi yini ebalulekile ukuqeqesha amandla ukuze ujabulele impilo enhle.
Ukubaluleka kokuqeqeshwa kwamandla
Ukuqeqeshwa kwamandla kuwumsebenzi womzimba ohlanganisa ukwenza izivivinyo eziklanyelwe ukwandisa ukukhuthazela namandla emisipha. Abantu abaningi bakholelwa ukuthi ukuqeqeshwa kwamandla kuphela kubakhi bomzimba abaphezulu noma abagijimi, kodwa empeleni, kuyindlela ebalulekile yokuthuthukisa impilo yonke nokuvimbela izifo.
Enye yezinzuzo ezibaluleke kakhulu zokuqeqeshwa kwamandla ukuthi kungasiza ukuvimbela nokwelapha izifo ezingamahlalakhona, njengesifo sikashukela, ukukhumuzeka kwamathambo nokukhuluphala. Njengoba sikhula, silahlekelwa isisindo semisipha, esingandisa ingozi yokuwa nokuphuka kwamathambo. Ukuqeqeshwa kwamandla kungasiza ekuvimbeleni ukulahlekelwa kwemisipha futhi kwandise ukuminyana kwamathambo, ngaleyo ndlela kunciphise ingozi yokuphuka.
Ukwengeza, ukuqeqeshwa kwamandla nakho kungathuthukisa impilo yenhliziyo nemithambo yegazi ngokwehlisa umfutho wegazi nokuthuthukisa ukusebenza kwe-arterial. Ukuqeqeshwa kwamandla nakho kungathuthukisa ukukhuthazela, okungenza imisebenzi yansuku zonke ibe lula futhi ithuthukise izinga lempilo.
Enye inzuzo yokuqeqeshwa kwamandla ukuthi ingathuthukisa ukwakheka komzimba. Njengoba imisipha ye-muscle ikhula, amafutha amaningi ayashiswa futhi ukuphumula kwe-metabolism kwanda, okungakusiza ulahlekelwe isisindo futhi ugcine isikhathi eside.
Okokugcina, ukuqeqeshwa kwamandla nakho kungathuthukisa impilo yengqondo nengokomzwelo. Ukuzivocavoca kukhipha ama-endorphin, okungamakhemikhali azizwa emuhle emzimbeni anciphisa ukucindezeleka nokukhathazeka. Ukwengeza, ukuqeqeshwa kwamandla kungathuthukisa ukuzethemba nokuzethemba. Kungumsebenzi obalulekile womzimba ongathuthukisa impilo ezindaweni eziningi, okuhlanganisa ukuvimbela nokwelapha izifo ezingapheli, ukuthuthukisa ukwakheka komzimba, ukuthuthukisa impilo yenhliziyo nemithambo yegazi, nokuthuthukisa impilo yengqondo nengokomzwelo. Ukufaka ukuqeqeshwa kwamandla empilweni esebenzayo kuwukutshalwa kwezimali okunenzuzo empilweni yesikhathi eside.
i-bench press exercises ngaphandle kwebhentshi
Uma ungakwazi ukufinyelela ebhentshini noma ebhentshini imishini yokuqeqesha yokunyathelisa ekhaya, usengakwazi ukwenza izivivinyo ukuze uqinise imisipha yakho ye-pectoral kanye ne-triceps usebenzisa izinto zasendlini ezivamile.
Enye indlela yokucindezela ebhentshini ngaphandle kwebhentshi iwukusebenzisa indawo eqinile, eyisicaba, njengephansi noma itafula eliqinile. Lala ngomhlane imilenze yakho igobile futhi izinyawo zakho zibheke phansi. Okulandelayo, thatha izinto ezimbili ezisindayo, eziqinile, njengamabhodlela amanzi agcwele noma izikhwama zezincwadi, uzibambe esandleni ngasinye, izingalo ziphakamise. Yehlisa kancane izinto ezibheke esifubeni sakho, ugobe izindololwane zakho futhi ugcine izindololwane zakho ziseduze nomzimba wakho. Okulandelayo, phushela izinto phezulu, welule izingalo zakho ngokugcwele. Yenza ukuphindaphinda okuningana kwalo msebenzi ukuze usebenze imisipha yesifuba sakho kanye ne-triceps.
Okunye ukuvivinya umzimba okungenziwa ngaphandle kwebhentshi lesisindo ukusunduza noma ukusunduza. Qala endaweni yepulangwe, izandla zakho zibekwe phansi futhi izinyawo zakho zibheke phansi ngemuva kwakho. Yehlisa kancane umzimba wakho phansi ngokugoba izindololwane zakho futhi ugcine umhlane wakho uqondile. Bese uphushela umzimba wakho phezulu uze ubuyele endaweni yokuqala. Lokhu kuvivinya umzimba kuwumsebenzi omkhulu womzimba ogcwele ongasebenzi kuphela imisipha yesifuba kanye ne-triceps, kodwa futhi imisipha yesisu nengemuva.
Ukwandisa ubunzima be-pushups, kungenziwa izinyawo zakho ziphakanyiswe endaweni ephakanyisiwe, njengesihlalo esiqinile. Ungenza futhi ukuhlukahluka kwama-pushups, njenge-diamond pushups, okuyinto kwenziwa ngezandla ezihlanganiswe ngendlela yedayimane kanye nokusunduzwa kwengalo eyodwa, okwenziwa ngesandla esisodwa phansi. kanti esinye isandla endaweni ephakeme.
Kunezindlela eziningana zokwenza izivivinyo zokucindezela ibhentshi ekhaya, usebenzisa izinto ezijwayelekile zasendlini kanye nesisindo somzimba wakho. Ngobuciko obuncane nomzamo, ungaqinisa isifuba sakho nemisipha ye-triceps ekunethezekeni kwekhaya lakho. Kubalulekile ukukhumbula ukwenza umsebenzi ngamunye ngesu elihle futhi wenze ukuphindaphinda okuningi ukuze uzuze kakhulu.
Ungathuthukisa kanjani izivivinyo zokucindezela ibhentshi ngaphandle kwebhentshi
Uma wenza ama-exercises ebhentshini ngaphandle kwebhentshi, kubalulekile ukuqhubeka nokuphonsela inselelo imisipha ukuze uthole imiphumela emihle. Nazi ezinye izindlela zokuthuthuka ebhentshini lokucindezela ngaphandle kwebhentshi:
- Khulisa isisindo: Uma usebenzisa izinto ezifana namabhodlela amanzi noma izikhwama zezincwadi zomshini wokunyathelisa ebhentshini, ungakwazi kancane kancane wengeze isisindo esiningi ukuze ukwandise ukumelana. Ungawagcwalisa amabhodlela amanzi aze abe nzima noma wengeze izincwadi eziningi esikhwameni.
- ukwandisa ama-reps: Njengoba uqina, zama ukwenza ama-reps amaningi ngesethi ngayinye. Ukwandisa inani lokuphindaphinda ongakwenza ngesisindo esifanayo kuwuphawu lwenqubekelaphambili.
- Shintsha ukuma kwezandla: Ngokushintsha isikhundla sezandla zakho ebhentshini press, ungakwazi ukusebenza imisipha ehlukene. Isibonelo, uma ubeka izandla zakho ndawonye esimweni sedayimane, uzobe usebenza i-triceps kakhulu.
- Shintsha i-angle yezingalo: Ungashintsha i-angle yezingalo zakho lapho ibhentshi licindezela ukuze ugcizelele izindawo ezihlukene zemisipha ye-pectoral. Isibonelo, uma ubeka izingalo zakho ku-engeli engu-45 degree esikhundleni sokuthi uqonde phezulu, uzobe ugcizelela umsipha wesifuba sakho esingaphezulu.
- Ukwenza okuhlukile kwe-push-up: Ama-Pushups ayindlela enhle yokusebenza esifubeni sakho kanye nemisipha ye-triceps, futhi kunezinhlobonhlobo eziningi ongazizama. Isibonelo, ungazama ukwenza ama-pushups ngesandla esisodwa noma ama-pushups izinyawo zakho ziphakanyiswe esihlalweni esiqinile.
Kubalulekile ukukhumbula ukuthi kungakhathaliseki ukuthi iyiphi indlela yokuqhubekela phambili oyikhethayo, kufanele wenze umsebenzi ngamunye ngesu elihle futhi ugweme ukuziqeqesha ngokweqile. Kubalulekile futhi ukuvumela imisipha ukuthi ilulame kahle phakathi kokuzivocavoca ukuvimbela ukulimala nokuvumela imisipha ukuba ikhule futhi ibe namandla.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuzivocavoca kwe-bench press ngaphandle kwebhentshi.