Umatshini wokushicilela webhentshi osicaba yintshukumo elungelelanisiweyo yepectoralis enkulu, i-deltoid yangaphambili, kunye ne-triceps.
Ke abantu baya kuyithatha ngokungakhathali ukuba xa ubunzima bunzima, ukwenziwa kwamaqela amathathu ezihlunu kuyonyuka.
Kodwa enyanisweni, abaphandi bafumanise ukuba xa ubunzima bakho boqeqesho kumatshini wokushicilela webhentshi bufikelela ngaphezulu kwe-70% ye-1RM, ukusebenza kwakho kwemisipha kuya kuthambekela ngakumbi kwibhanti kunye ne-triceps zangaphambili, kunye ne-pectoralis muscle enkulu iyasebenza. Endaweni yoko, ukwanda akucaci kangako. Ngaphezulu kwe-90%, iya kuncipha. ①.
RM (Elona nani liphezulu lokuphindaphinda)
I-RM ibhekisa kwinani lamaxesha onokuyenza ngokudinwa phantsi kobunzima obuthile.
I-1RM bubunzima obunokuphindwa kanye kanye. Umzekelo: unokwenza kuphela i-100 kg yebhentshi cofa kube kanye, kwaye i-1RM yakho yi-100 kg. Ke xa ucofa ibhentshi 70 kg, yi-70% ye-1RM yakho.
Ngamanye amagama, umatshini osindayo wesitena esinebhentshi usenokungabi lolona khetho lufanelekileyo ekukhuleni kwemisipha yesifuba. Ukuya
Ukuba ufuna ukusebenzisa i-barbell ye-barbell cofa njengowona qeqesho oluphambili lokukhula kwesifuba, kungcono ukulawula ubunzima boqeqesho malunga ne-75% 1RM. Ngale ndlela, ukusebenza ngokukuko kwesifuba yeyona nto iphakamileyo.
Ngenxa yokuba i-deltoid yangaphandle kunye ne-triceps ayingawo amaqela amakhulu emisipha ngonyamezelo, ukuphakama kwenqanaba lokuvula, amaxesha ambalwa onokuyenza (umzekelo, i-75% 1RM inokwenza i-8 kunye ne-90% ye-RM inokwenza i-3 kuphela, ke ukubala, Umahluko kumandla asondele kuma-55%).
Ukuya
Ukongeza, nangona ukuzivocavoca kwesifuba okufana noomatshini bokushicilela bebhentshi kunye nokunyusa kubonakala ngathi "kuyatyhalwa". Kodwa, enyanisweni, eyona nto iphambili yokwenziwa komzimba yemisipha yepectoral kukuphela kokufakwa kweengalo ezinkulu.
Umthambo “osicaba sentsimbi yebhentshi”, kuba ibarbell iyinto eqinileyo, kwinkqubo yokwenyani yomzimba, umphambili ngokusondeleyo usondele kumkhondo wokuhamba phezulu naphantsi, akukho ukunyusa okuthe tyaba, okuthintela amandla inxalenye izihlunu esifubeni.
Ke, enyanisweni, i "barbell flat bar press press" ayisiyonto ilunge kakhulu kwindlela yemisipha yepectoral eyenziwayo…
Ixesha Post: Aug-09-2021