I-MND-HA34 Imishini yokuqina yensimbi ewugqinsi yekhwalithi ephezulu

Imishini yokunyathelisa ebhentshini. Njengoba kushiwo, i-pectoralis enkulu iqukethe i-pec ephezulu nephansi. Lapho ibhentshi eliyisicaba, womabili amakhanda agcizelelwa ngokulinganayo, okwenza lokhu kuvivinya kube ngcono ekuthuthukisweni kwe-pec iyonke. Umshini wokunyathelisa webhentshi oyisicaba uwukunyakaza koketshezi olungokwemvelo kakhulu, uma kuqhathaniswa nemisebenzi yakho yansuku zonke.

I-bench press, noma i-chest press, iwumsebenzi wokuqeqesha isisindo somzimba ophezulu lapho oqeqeshwayo ecindezela isisindo phezulu ngenkathi elele ebhentshini lokuqeqesha isisindo. Ukuzivocavoca kusebenzisa i-pectoralis enkulu, i-deltoid yangaphambili, ne-triceps, phakathi kweminye imisipha eqinisayo. I-barbell ngokuvamile isetshenziselwa ukubamba isisindo, kodwa ama-dumbbell amabili angasetshenziswa futhi.

I-barbell bench press ingenye yama-lift amathathu emdlalweni we-powerlifting eduze ne-deadlift kanye ne-squat, futhi iwukuphela kwe-lift emdlalweni we-Paralympic powerlifting. Ibuye isetshenziswe kakhulu ekuqeqesheni isisindo, ukwakha umzimba, nezinye izinhlobo zokuqeqesha ukuthuthukisa imisipha yesifuba. Amandla okucindezela ebhentshini abalulekile emidlalweni yokulwa njengoba ihlobana ngokuqinile namandla okubhoboza. Ukucindezela kwebhentshi kungasiza futhi abasubathi bokuxhumana bakhulise ukusebenza kwabo ngoba kungakhuphula isisindo esisebenzayo kanye ne-hypertrophy esebenzayo yomzimba ongaphezulu.