Makina osindikizira a Bench ndi masewera olimbitsa thupi abwino kwambiri omwe angakulitse mphamvu ndi kulimba kwa ma triceps. Ndikukhulupirira kuti popanda zochitikazi sizingatheke kukwaniritsa kupwetekedwa kwakukulu kwa minofu ya mikono, chifukwa mmenemo wothamanga amatha kugwira ntchito zolemera kwambiri, zomwe ndizofunikira kwambiri pakukula kwa minofu yathu, zachidziwikire, potsatira njira yolondola yochitira mayendedwe. Kuchita masewerawa kuli ndi maubwino osatsutsika kwa amuna onse omwe akufuna kupeza minofu ndi akazi omwe akufuna kuti minofu yawo ikhale bwino ndikuwoneka bwino.
Kusiyanitsa ndi mtundu wakale
Kuphatikiza apo, ntchitoyi ndiyothandiza kwambiri kwa makina osindikizira a benchi. Gawo la mkango munyumba yosindikizira ya benchi imagwera pama triceps, pafupifupi theka la mayendedwe a barbell amadutsa ndendende chifukwa cha ntchito yake, chifukwa chake zikuwoneka kuti ndikulangizidwa kuti ndizigwira ntchitoyi padera kuti tiwonjezere zotsatira zabwino mu benchi. Kumbukirani zomwe zimadalira: pakugawana bwino katundu munthawi yonse yophunzitsira, kubwezeretsa kwa ulusi wa minyewa yovulala ndi thupi lonse, komanso magwiridwe antchito olimbitsa thupi othandizira gululi.
Chifukwa cha ma powerlifters onse ndi makina osindikizira a benchi, makina osindikizira a benchi ayenera kukhala nawo.
M'nkhani yathu pamabuku osindikizira ndi zomata, tikambirana izi:
- Ubwino wochita izi;
- Momwe mungapangire makina osindikizira a benchi;
- Zolakwitsa zoyambira za oyamba kumene;
- Malangizo kwa atsikana.
Ubwino wochita masewera olimbitsa thupi
Ubwino wochita masewera olimbitsa thupi ndiwodziwikiratu - benchi yosindikiza yomwe imagwira mopepuka mutu wa triceps, Kulipangitsa kukhala lamphamvu ndi lokulirapo, chifukwa chake mawonekedwe amanja amapangidwa, ndipo ma triceps amangopanga pafupifupi 60% ya voliyumu yonse. Kuphatikiza apo, pantchitoyi, gawo lina la katundu limagwera pa ma deltas amkati ndi mkati mwa minofu ya pectoral, katundu wosasunthika umanyamulidwa ndi minofu yam'mimba ndi kumtunda kwakumbuyo.
Kugwira ntchitoyi ndi zolemera zolemetsa, timalimbikitsanso mitsempha ya mafupa a chigongono., yomwe imakulitsa mbiri yathu mu makina osindikizira a benchi. Kukhala ndi mitsempha yolimba ndi minyewa, ndikosavuta kuti wothamanga azitha kuyang'anira zida zonse munjira yonseyi, popeza sagwiritsa ntchito mphamvu kukhazikitsa bata ndikulisunga moyenera. Kuphatikiza apo, ma triceps olimba amakupatsani mwayi wodutsa matalikidwe omaliza a 20-30 masentimita mu benchi mosamala kwambiri, zomwe, monga machitidwe amawonetsera, nthawi zambiri zimabweretsa zovuta kwambiri. Chifukwa chake, othamanga onse omwe amakonda kukweza magetsi ndi makina osindikizira pa benchi adzapindula mwa kuyang'anitsitsa ntchitoyi.
Njira zolimbitsa thupi zolondola
Zotsatira zanu zonse zimadalira momwe mosakayikira mumatsata njira yochitira benchi mosasunthika komanso "kugwira" kupindika kwa magulu ofunikira, kaya cholinga chake ndikupanga zizindikiritso zamphamvu kapena kukula kwa minofu.
Tiyeni tiwone zomwe zimakonda kwambiri pakuchita masewera olimbitsa thupi moyenera pa benchi yopingasa.
Udindo woyambirira
Khalani pabenchi kuti bala ili pafupi mulingo wamaso. Timayesetsa kubweretsa masamba amapewa palimodzi, kumbuyo kwa mutu ndi m'chiuno zimakanikizidwa molimbika pa benchi, kuti muwongolere kwambiri malo omwe thupi lili pabenchi, mopanikizika kutakasa matako. Timapumitsa mapazi athu pansi, ndibwino kuti muchite izi ndi phazi lonse, kuyang'ana zidendene - mwanjira iyi malo anu azikhala okhazikika, koma mphindi ino zimadalira kusinthasintha kwamalumikizidwe anu a akakolo. Gwirani mwamphamvu bar ndi manja anu, gwiritsani chitseko chatsekedwa. Kukula kwake ndikochepa pang'ono kuposa m'lifupi mwamapewa. Zigongono ziyenera kukhota pang'ono.
Wongolani mikwingwirima yanu ndikuchotsani kapamwamba pazoyimitsira pogwiritsa ntchito mphamvu ya triceps. Nthawi imeneyi ndi yopweteka kwambiri pamanja athu.
Ndikamagwira ntchito yolemera zolemera mu benchi atanyamula pang'ono, ndikulangiza kugwiritsa ntchito zikopa zapadera zopangidwa ndi zolimba koma zotambasula.
Tsopano ikani barbell pachifuwa chanu chakumunsi, pafupi ndi plexus yanu ya dzuwa.
Yambani kutsitsa bwino bala mpaka bala likugwira pachifuwa, ndikupumira. Zigongono zimayenera kuyandikira pafupi ndi thupi momwe zingathere, pomwe kuzifalitsa mbali kapena kuyesera kuzilowetsa mkati ndizodzaza ndi kuvulala.
Barbell benchi atolankhani
Mukakhudza pachifuwa, yambani kufinya bala, ndikupanga mpweya wamphamvu, kuyimilira pachifuwa pabenchi osindikizira ndikumangirira pang'ono ndizotheka, popeza pano tikugwira ntchito zosiyana pang'ono kuposa kukulitsa mphamvu zophulika za minofu ya pectoral ndi lamba wamapewa. Pakadali pano, mudzamva kufupika kwa mkatikati mwa chifuwa komanso mtolo wamkati wamatumba. Bwerezani kamodzi, kuwongola mivi yanu ndikudzitsekera kwa mphindi imodzi, kenako ndikutsitsaninso bala lanu pachifuwa, ndikuyesanso njira yomweyo.
Ngati mukufuna kukulitsa chidwi cha zochitikazi, yesetsani kuyika makina osindikizira a benchi, osakonza mivi yanu pamwamba, ndikugwira ntchito osayima paliponse.
Pali kusiyananso kwina kwa makina osindikizira a barbell - atagona pa benchiKomabe, masewerawa sanatchuka pakati pa ochita masewera olimbitsa thupi chifukwa chazovuta zake. Zowonadi, ndizovuta "kugwira" kupindika kwa magulu amisempha omwe timafunikira, ndi njira yoyenera, katunduyo amayang'ana pakati pa chifuwa chapamwamba, chomwe chimatchedwa "kolala".
Chosiyanitsa chachikulu chaukadaulo apa ndikuti muyenera kuyesa kuyika barbell osati kumunsi kwa chifuwa, koma mozungulira kolala. Poterepa, sikofunikira kuchita zolimbitsa thupi kwathunthu (musanakhudze pachifuwa ndi bala), ndikofunikira kuti tipeze pomwe gawo la minofu ya chidwi yomwe ingatithandizire ikatambasulidwa momwe zingathere, ndikuyesera kukhala pamalo amenewa kwachiwiri kapena ziwiri - kuti chidule cha "kolala" chiziwoneka kwambiri ... Ngati mumamva bwino chifukwa cha ma biomechanics a makina osunthira benchi osagwira pang'ono, minofu yanu yakumtunda idzawoneka yamphamvu komanso yayikulu.
Zolakwitsa zoyambira wamba
Tidapeza njira yolondola yogwiritsira ntchito benchi mosamala kwambiri, koma othamanga ena amatha kulakwitsa kwathunthu kuyambira pomwepo. Tiyeni tiwone omwe ali otchuka kwambiri limodzi.
Malo olakwika a chigongono
Kwa othamanga osadziwa zambiri, zigongono zimakonda "kusunthira pambali" mbali mukamatsitsa barbell, zomwe zimatha kubweretsa kuvulala koopsa pamalumikizidwe. Pofuna kupewa izi, yesetsani kulingalira pamikhalidwe ya manja anu, ngati kuti mukuyesera kukanikiza ku nthiti zanu.
Tsegulani
Ochita masewera ambiri amagwiritsa ntchito makina osindikizira otseguka, ponena kuti mwanjira imeneyi amatha kumva bwino kupindika kwa minofu ya m'mimba. Mawuwa ndiwotsutsana kwambiri, ndikuganiza ngati pali kusiyana, makamaka pamlingo wodziyambitsa. Ngakhale zitakhala zotani, kugwira ntchito mosamala, ngakhale wothamanga waluso akhoza kuyika barbell pachifuwa chake nthawi iliyonse, ndipo zotsatira zake zimakhala zoyipa.
Konzekera
Ntchitoyi iyenera kuyamba ndi magawo otenthetsa. Ngakhale mutakhala olimba motani, zochitika zilizonse pa benchi ziyenera kuyamba ndi magawo otenthetsera okhala ndi zolemera zochepa, monga bala yopanda kanthu. Chifukwa chake simudzangotenthetsa ziwalo zonse ndi mitsempha musanagwire ntchito, koma mudzalimbikitsanso kulimbikira, zomwe zimapangitsa kuti kulimbitsa thupi kwanu kukhale kopindulitsa.
Gwirani m'lifupi
Ochita masewera othamanga ambiri amatenga mawu oti "pafupi kwambiri" ndikusanjika manja pafupi wina ndi mnzake. Izi siziyenera kuchitika, ndi malo opapatiza chonchi, simungathe kugwira zigongono ndi thunthu lanu. Kutalika bwino kwambiri kumakhala kocheperako pang'ono kuposa phewa, nthawi zambiri pamlingo wamkati wam'munsi mwa notches pakhosi.
Kupatukana kwa chiuno
Matako ayenera kukanikizidwa mwamphamvu pabenchi nthawi yonseyi. Kuwachotsa, mumapanga zovuta zapadera pama disc a intervertebral a msana wa lumbar ndikusiya kuyenda. Zomwezo ndizofanana kumbuyo kwa mutu - siziyeneranso kuzulidwa pabenchi.
Kugawa katundu moyenera panthawi yophunzitsa
Kumbukirani kuti masewera olimbitsa thupi ngati makina osindikizira a benchi ndiopatsa mphamvu kwambiri. Chifukwa chake, ngati kulimbitsa thupi kwanu kuli kale, mwachitsanzo, makina osindikizira a benchi, simuyenera kuchita chilichonse kuti muwonetse zotsatira zake ngakhale atolankhani atagwira pang'ono, lingaliro ili silikhala chabwino pamapeto pake. Yesetsani kuchita izi mopepuka komanso kupitilira apo kuti mupeze zotsatira zabwino.
Kubwereza mobwerezabwereza
Musatengeke ndi kukakamizidwa kubwereza... Kugwira ntchito munthawi yoyipa mothandizidwa ndi mnzanu ndikothandiza kwambiri pa benchi, koma sitingakulimbikitseni kuchita zomwezo munyuzipepala ndikumangirira pang'ono - kupsinjika kwakukulu pamalumikizidwe.
Malangizo kwa atsikana
Ma triceps ofooka ndi vuto la atsikana ambiri omwe amangokhala. Ngati minofu siili bwino, komanso nthawi yomweyo mtsikanayo ndi wonenepa kwambiri, khungu m'malo amenewa limakhala lopanda pake, ndipo manja amawoneka onyansa komanso osakonzekera bwino. Kuti muwone zochepetsera izi, ndikulangiza atsikana kuti aziphatikizira makina ocheperako pantchito yawo yophunzitsira. Gwiritsani ntchito zolemera zopepuka pamitundu ingapo (12 ndi kupitilira), pang'onopang'ono kukulitsa katundu. Osadandaula: izi sizingapangitse minofu yayikulu, koma mikono yanu ipanga mawonekedwe.
Ndizothandiza kwambiri kuti mukhale ndi minofu yabwino m'manja kuti muchite makina osindikizira molumikizana molumikizana ndi masewera ena akutali, mwachitsanzo, atolankhani aku France omwe ali ndi dumbbell kapena ma push-up okhala ndi kutsindika kumbuyo. Chifukwa chake mugwiritsa ntchito mitolo yonse itatu yamatumba a phewa ndikuwapatsa nkhawa.
