I-MND-HA34 Isixhobo sokuqina sentsimbi etyebileyo ekumgangatho ophezulu

Izicinezeli zebhentshi ezisicaba. Njengoko kukhankanyiwe, i-pectoralis enkulu iqulathe i-pec ephezulu kunye nesezantsi. Xa ibhentshi ecaba, zombini iintloko zigxininiswe ngokulinganayo, okwenza lo msebenzi ube ngowona ungcono kuphuhliso lwepec ngokubanzi. Umshicileli webhentshi osicaba yintshukumo yolwelo lwendalo ngakumbi, xa kuthelekiswa nemisebenzi yakho yemihla ngemihla.

I-bench press, okanye i-chest press, ngumsebenzi wokuqeqesha ubunzima bomzimba ophezulu apho umqeqeshwa ecinezela ubunzima obuphezulu ngelixa elele kwibhentshi yokuqeqesha ubunzima. Umsebenzi usebenzisa i-pectoralis enkulu, i-deltoids yangaphambili, kunye ne-triceps, phakathi kwezinye izihlunu ezizinzile. Ibarbell isetyenziswa ngokubanzi ukubamba ubunzima, kodwa iperi yeedumbbells nayo ingasetyenziswa.

Umshicileli webhentshi yebarbell yenye yezilifti ezintathu kumdlalo wokunyusa amandla ecaleni kwedeadlift kunye ne-squat, kwaye kuphela kokuphakanyiswa kumdlalo weParalympic powerlifting. Ikwasetyenziswa kakhulu ekuqeqesheni ubunzima, ukwakha umzimba, kunye nezinye iintlobo zoqeqesho ukuphuhlisa imisipha yesifuba. Amandla oshicilelo lwebhentshi abalulekile kwimidlalo yokulwa njengoko inxibelelana ngokuqinileyo namandla okubetha. I-bench press inokunceda iimbaleki zoqhagamshelwano zikhulise ukusebenza kwazo kuba zinokunyusa ubunzima obusebenzayo kunye ne-hypertrophy esebenzayo yomzimba ophezulu.