Indlela ukwandisa ebhentshini cindezela? izincomo mfunda-makhwelo

Baningi abafana laba bafikile ukubashaya ejimini, iphupho umphongolo enhle, ngaleso ubulili bubuhle bekulokhu injabulo ezingeguquleke. Kodwa ukuze uthole ukuthi iphupho elifanayo, kubalulekile ukuba ukusebenza kanzima. Kulesi sihloko sizoxoxa omunye izivivinyo eziyisisekelo sokuba imisipha yesifuba - cindezela ebhentshini. Ake sihlole izici ezilandelayo: kanjani ukwenza umsebenzi, indlela ukwandisa ebhentshini cindezela, kukangaki ngesonto ukuqeqesha kangcono nabanye abaningi.

Okokuqala, umbono omncane. Bench cindezela kuyinto izivivinyo eziyisisekelo sawo esiningi futhi Powerlifting, okuyinto senzelwe ukuthuthukiswa kwe pectoral imisipha indoda, triceps futhi ingxenye imisipha deltoid. Abantu bakholelwa izinto eziningi lokhu: Classic ebhentshini cindezela, ebhentshini cindezela ku-ebhentshini ummango, ebhentshini sibheke phansi, isango eliwumngcingo, nabanye. Asinakusho ukuthi zonke lezi zinhlobo zihlukile kuphela ukusebenza inqubo, ngoba kuye lezi zinhlobo efanayo, ngoba ungcono noma kukubi kakhulu ehlaselwe elilodwa noma kwenye kwemisipha. Kodwa manje akusona ngalokho. Ukuze uqale, sihlaziye Umbuzo obaluleke kakhulu, Wabasaqalayo zijabulisa: "? Kanjani ukwandisa ebhentshini cindezela"

Wabasaqalayo Abaningi bacabanga ukuthi umzimba kakhudlwana benza ngokushesha uzokwazi ukwandisa amandla ako amazinga nokwenyuka yemisipha. Futhi lapha kukhona iphutha kubalulekile. Iqiniso lokuthi imisipha catabolism iqala ukuqeqeshwa ngokweqile olunzulu. Okungukuthi, uma sikubeka kalula, zingabantu eqhekeza. Lena ukusabela okungokwemvelo lapho ukungabi namandla, ukuze (umzimba) uqala ukusebenzisa amaprotheni (isakhiwo elementi imisipha yakho) ukugcwalisa ke. Ngakho-ke, inani elilungile kakhulu umzimba sokuba imisipha esifubeni (owodwa zhimom kuphela ngeke bakwazi ngokushesha ukwandisa ukusebenza kwabo) kuyinto 4-5 (for the saqala 2-3), ngamunye okuzoba 2-4 amasethi 7-10 ezinikezwa. Nge uvakashelwa njalo ejimini (okungenani izikhathi 3 ngesonto) njalo emavikini 2 uzokwazi ukwengeza ku mshini we 2.5-5 amakhilogramu.

Xoxa nabanye izindaba. Khulisa ukusebenza lwakho ebhentshini cindezela (kanye neminye imicikilisho, kakhulu) Ngeke ukwazi kuphela esebenzisa ukuvakashela ejimini.

Uyabona, uma usebenza nge insimbi abantu ukuqala ukuthuthukisa imisipha futhi, yebo, ukwandisa yemisipha. Nokho, uma abangondlekile, ngokuvamile ngokwanele, akudingeki isimiso sansuku zonke, futhi une imikhuba emibi (otshwaleni ukusetshenziswa nokubhema), awukwazi ngisho nokuphupha ngokukhula yemisipha. Yiqiniso, bangase baphikise ngokuthi kube kanye njalo ezinyangeni 2-3 ukuba isiphuzo unabangane kubi - okungenani silly. Sonke womuntu, angithi? Nokho, ukusetshenziswa njalo kakhulu utshwala noma ezinobuthi kuyingozi hhayi kuphela empilweni bebonke, kodwa futhi ku imisipha yakho. Konke lokhu kuholela kulokho okubizwa ngokuthi "yokujama tsi" bese wehlisa ijubane ukukhula kwemisipha.

Uma ungenalo athobele imithetho eminingi sawo esiningi, wena ngeke zisebenze. Kodwa emuva isihloko "kanjani ukwandisa ebhentshini cindezela isikhathi esifushane." Njengoba kushiwo ngaphambili, ukushuba Amazing kubalulekile, ukunamathela kanye nokudla. Kodwa kunesinye isici esibalulekile - ukusebenza imishini. Okokuqala, kubalulekile ukuthatha ukubamba efanele (ngayinye zilwane ke ihlukile). Okwesibili, entanyeni akufanele akhiphe kancane esifubeni. Okwesithathu, akudingekile ukushintsha ijubane umsebenzi.

Futhi ekugcineni - ungaqali ukwenza cindezela ebhentshini ezinesisindo esindayo, ngoba kulesi simo kukhona ithuba yokulimala. Kungcono nakakhulu ukuxoxa nge isisindo kancane ngoba 10-15 ezinikezwa. Khumbula! Musa ukuqeqesha esifubeni ngokuvamile kakhulu. Uma usebenzela ngokusebenzisa ke zonke Amazing, ngeke naso isikhathi sokusukuma. Kungcono ukubhekana izikhathi 1-2 ngesonto, ukuthi kungaba ukhetho best.

Ekugcineni, indlela Kunconywa umzimba ngoba saqala kuyinto okulandelayo. Ake sithi ebhentshini yakho izikhathi 8 50 kg. Khona-ke silandela isimiso kuchaziwe ngezansi.

Iviki 1-2:

Indlela Yokuqala - elifudumele-up (kungenzeka ube nentamo olulodwa);

Indlela 2nd - kg 8h50;

indlela Okwesithathu - 7 (8) x50 kg;

indlela 4th - 55 kg ngesikhathi esiphezulu.

Iviki 3-4:

Indlela Yokuqala - elifudumele-up;

Indlela 2nd - kg 8h50;

indlela Okwesithathu - 55 kg ngesikhathi esiphezulu;

indlela Okwesine - 57,5 kg iphezulu.

Isonto 5:

Indlela Yokuqala - elifudumele-up;

Indlela 2nd - 6-8h55 kg;

indlela Okwesithathu - 57,5 kg iphezulu;

indlela Okwesine - kg 60 at esiphezulu.

Ngaphezu kwalokho, wonke umuntu yiyona okuthiwa yokujama tsi isigaba lapho imiphumela enyuka kancane kakhulu. Lapha, kufanele isisindo abakhethiwe ezingaphezu kuka ngamunye. Nokho, ngenyanga kufanele kukhuphuke ngo okungenani 2.5 kg.

Uma ungakwazi ukuvakashela ejimini, unenketho ukuthenga ebhentshini ngenxa ebhentshini ibha nge pancake ekhaya. Yiqiniso, konke lokhu imishini ngempela okukhulu, kodwa zingafakwa egalaji noma engaphansi. Ukulila kuyindlela engcono ukuthenga-Olympic. Pancake - okungcono nge ibanga 5 kg (5 kuya ku-20 kg, isibonelo). Bench ngoba ebhentshini cindezela barbell kufanele kube lula futhi kungenzeka ngentamo adjustable kufanelekile.

Uma ungenayo imali ukuthenga lokhu noma lokhuya imininingwane, ungakwazi ukwenza yonke into ngokwakho. Bench ngoba ebhentshini cindezela ngezandla zabo version elula - design ngempela engasindi, kukhona imidwebo eminingi ngenxa yalo, enye yazo ungabona ngenhla. Kusukela pancake nezinto wanyathela sibi kakhulu. Iqiniso liwukuthi ngaphandle imishini Tokarski ekhethekile kanye namanye amathuluzi ukudala yabo nzima kakhulu. Ngakho-ke ubhidliza imali futhi ugijime eseduze ezemidlalo esitolo! Ngicabanga umbuzo kanjani ukwandisa ebhentshini cindezela, kanye neminye imininingwane eminingi ethakazelisayo, sabuka. Inhlanhla ku ukuqeqeshwa yakho!