I-MND-HA34 Izixhobo zokuqina zentsimbi engqindilili ezikumgangatho ophezulu Ibhentshi ethe tyaba

Ii-flat bench presses. Njengoko kutshiwo, i-pectoralis major yenziwe yi-pec ephezulu nesezantsi. Xa i-flat benching, zombini iintloko zixinezelekile ngokulinganayo, nto leyo eyenza olu qheliselo lube ngcono kakhulu kuphuhliso lwe-pec iyonke. I-flat bench press yintshukumo yendalo kakhulu yolwelo, xa ithelekiswa nemisebenzi yakho yemihla ngemihla.

I-bench press, okanye i-chest press, ngumthambo woqeqesho lobunzima obuphezulu apho umqeqeshwayo ecinezela ubunzima phezulu ngelixa elele kwi-bench yoqeqesho lobunzima. Lo mthambo usebenzisa i-pectoralis major, i-anterior deltoids, kunye ne-triceps, phakathi kwezinye izihlunu ezizinzisayo. I-barbell idla ngokusetyenziswa ukubamba ubunzima, kodwa isibini see-dumbbells singasetyenziswa.

I-barbell bench press yenye yee-lifts ezintathu kumdlalo we-powerlifting ecaleni kwe-deadlift kunye ne-squat, kwaye yeyona lift kuphela kumdlalo we-Paralympic powerlifting. Ikwasetyenziswa kakhulu kuqeqesho lobunzima, ukwakha umzimba, kunye nezinye iintlobo zoqeqesho lokuphuhlisa izihlunu zesifuba. Amandla e-bench press abalulekile kwimidlalo yokulwa njengoko ehambelana kakhulu namandla okubhoboza. I-bench press inokunceda abadlali abanxibelelanayo ukuba baphucule ukusebenza kwabo kuba inokunyusa ubunzima obusebenzayo kunye ne-hypertrophy yokusebenza yomzimba ongaphezulu.