Bench latsa

Matsakaicin benci motsa jiki ne mai ƙarfi wanda ya haɗa da ƙasa da ɗaga sandar yayin kwance akan benci kwance. Gidan wasan benci wataƙila mafi yawan motsa jiki ne a duniya, kuma da ƙyar za ku sami aƙalla motsa jiki guda ɗaya inda kusan kowane ɗan wasa baya yin wannan aikin. Wannan aikin yana ɗaya daga cikin waɗanda zaku iya aiki tare da manyan nauyi saboda jin daɗin jikin ɗan adam na ɗakin kwana, kuma wannan babbar dama ce don buɗe damar ƙarfin kwayarku.

Lokacin da nake magana game da manyan nauyin, Ina nufin adadi mai ban sha'awa wanda zai iya firgita kowane mai farawa. Rikodin duniya na yanzu a cikin benci ba tare da kayan aiki ba na Kirill Sarychev na Rasha ne kuma ya yi daidai da girman hankali mai nauyin 335. Kirill ya kafa wannan tarihin a cikin Moscow a watan Nuwamba na 2015, kuma wa ya san sakamakon da ɗan wasan zai yi ƙoƙari a gasar ta gaba. Jarumin na Rasha ɗan shekara 27 ne kawai, kuma na tabbata cewa sabbin bayanai ba za su daɗe ba a zuwa, idan kawai ba a sami rauni ba.

A cikin labarinmu a yau zamu fahimci:

1. Me yasa benci yake bugawa?
2. Yadda ake yin bencin buga tare da barbell;
3. Kuskure na al'ada;
4. Waɗanne hanyoyi ne za a iya amfani da su wajen buga jaridar benci?
5. Yadda za a kara bencin latsawa;
6. Bench Press Standards;
7. Complexungiyoyin Crossfit waɗanda ke ƙunshe da latsa benci.

Me yasa barbell ke dannawa?

Matsakaicin benci wani motsa jiki ne mai dacewa don haɓaka ƙarfin anan wasa gabaɗaya da samun ƙarfin tsoka a cikin tsokoki da kuma cikin ɗamarar kafada. A wannan yanayin, salon aiwatar da buga benci "don ƙarfi" da "don nauyi" a mafi yawan lokuta daban.

Lokacin aiwatar da latsawa don ƙarfi, muna aiki a cikin ƙananan kewayon maimaitawa (galibi bai fi shida ba), muna yin kowane maimaitawa a cikin cikakken fadada, muna gyara sandar a ƙasa da manyan maki. Domin rage karfin, da kuma sanya karin tsokoki a cikin aikin, dan wasan yana yin wani irin motsa jiki "gada" kwance akan benci. A wannan yanayin, ana amfani da riko kamar yadda ya yiwu (matsakaicin izini bisa ƙa'idodin ƙaƙƙarfan iko shine 81 cm).

Lokacin ɗaga nauyi, babban matattarar benci aiki ne mai ɗan gajeren zango. Ba mu cika mika gwiwar hannu ba, muna aiki ba tare da tsayawa ba, don haka tsokoki da sassan jiki suna fuskantar tashin hankali. A lokaci guda, dan wasan ba ya tanƙwara a kan benci don rage ƙarfin, amma yana kwance a kan bencin; wasu ƙwararrun athletesan wasa ma sun fi son sanya ƙafafunsu a gefen bencin ko ajiye su cikin iska sama da matakin jiki. Ma'anar a bayyane take - ta wannan hanyar muna da karancin wuraren sadarwa kuma baya sanya tsoffin masu adawa a cikin aikin.

Babban kungiyoyin tsoka masu aiki yayin aiwatar da buga benci: kirji, triceps da gaban delta.

© Makatserchyk - stock.adobe.com

Idan muka danna cikin salon karfi, muna kokarin hadewa da tsokoki dayawa kamar yadda zai yiwu, zamu taimaki kanmu kadan da quadriceps, masu karin kashin baya da kuma tsokoki mafi girma na baya, tunda suna cikin tashin hankali na tsayayyiya kuma basa juyawa daga aiki na biyu.

Dabara don yin aikin buga benci

Da ke ƙasa akwai ƙirar gidan sarauta na yau da kullun wanda zai yi aiki ga yawancin 'yan wasa. Dogaro da ƙimar lafiyar jikinku, zaku iya rikitar da shi kuma ku canza shi, alal misali, kuyi aiki ba tare da tallafi a ƙafafunku ba ko amfani da ƙarin kayan aiki wanda ke rikitar da sarrafa motsi: madaukai na roba ko sarƙoƙi. Bari mu gano yadda ake yin benci tare da barbell daidai.

Matsayi farawa

Mun dauki matsayin farawa: mun kwanta a kan benci, muna kokarin hada kawunan kafada tare kuma lankwasawa kadan a cikin kasan baya, yayin da gindi, babba baya da kai ya kamata a matse su sosai akan bencin. Mun huta ƙafafunmu sosai a ƙasa, muna rarrabe quadriceps. Ya kamata sandar ta kasance daidai da matakin ido.

Mun yanke shawara kan fadi na riko: fadi da muke sanya hannaye, mafi guntun fadada, kuma mafi yawan tsokoki a ciki suna cikin aikin. Idan muka fadi hannaye, karami ya kara fadada, da kuma yadda triceps da gaban delts suke aiki. Anan muna aiki ta hanyar gwaji da kuskure.

Ina ba da shawarar farawa da riko dan kadan fiye da kafadu, don haka za mu rarraba kayan a ko'ina tsakanin ƙungiyoyin tsoka masu aiki.

Kar a fara latsawa tare da fadi da riko, saboda kuna iya jin rashin kwanciyar hankali a gabobin kafada da matsewar mara kyau a kirji. Don yin aiki cikin kwanciyar hankali tare da manyan nauyi tare da madaidaiciyar riko, kula da miƙa ƙwaƙƙwan tsokoki na pectoral, wannan da gaske zai ba ku damar ƙara sakamako.

Da zaran mun yanke shawara kan sanya hannayenmu, ya zama dole a cire barbell daga sandunan. Don yin wannan, tsayar da ƙwanƙwan ku uku kuma kuyi ƙoƙari ku cika gwiwar hannu sosai, ku matse sandar da ƙarfi.

Em Artem - stock.adobe.com

Barbell benci ya buga

Cire sandar daga sandunan kuma kawo shi gaba kaɗan, ya zama a matakin ƙasan kirji.

1. Muna tafiya lami lafiya kuma a ƙarƙashin sarrafa ƙananan barbell ɗin, tare da wannan motsi tare da numfashi mai zurfi. Ba tare da yin motsi kwatsam ba, sanya sandar a ƙasan kirjinka. Idan kuna aiki akan ƙarfi, Ina ba da shawarar dakatar da kirjin don daƙiƙa 1-2, don haka motsi dannawa zai zama mafi fashewa. Idan kuna aiki akan taro, ba lallai bane kuyi haka, fara latsawa kai tsaye bayan taɓa ƙasan kirji tare da barbell.
2. Muna matse sandar sama tare da kokarin tsokar pectoral. Muna yin iska mai ƙarfi. A wannan halin, gwiwar hannu bai kamata su canza matsayinsu ba, "ma'aikata" na gwiwar hannu a ciki cike take da rauni. Don hankali ya fi dacewa kan latsa barbell, gwada wannan dabarar: da zaran ka fara ɗaga barbell ɗin, yi ƙoƙari ka tura dukkan jikinka a cikin benci kamar yadda zai yiwu, kamar dai “motsawa” daga ƙuƙwalwar, ta haka saita ƙarfin hanzari don ɗaga aikin. Wannan zai ba ku kyakkyawar jin game da abubuwan motsa jiki na motsi kuma zai iya ɗaukar ƙarin nauyi. Da zarar ka gama cikakkiyar maimaitawa kuma ka tsawaita gwiwar hannu, ka sake maimaitawa.
3. Saka sandar baya a kan sandunan, motsa shi kaɗan tare da motsa kafada zuwa kai.

Em Artem - stock.adobe.com

Na sake maimaitawa, wannan dabarar samfurin samfurin benci ce kawai, amma dangane da burin ku, ana iya gyaggyara shi. Idan kuna yin ƙarfin motsa jiki, kuna buƙatar yin baka mai ƙarfi a cikin ƙananan baya don taƙaita ƙarfin, kuma ku taimaki kanku kadan da latsarku da ƙafafunku, matse sandar sama. Idan kun fi sha'awar matattarar benci don matsakaicin adadin maimaitawa, ya kamata ku runtse barbell zuwa kirji da wuri-wuri don ya "ɗaga" daga kirjin kuma ya wuce wani ɓangare na amplitude saboda ƙarfin inertia. Idan burin ku shine kuyi aiki da tsokoki, ku rage sandar da kyau, ku mai da hankali kan mikewa da kwangilar ƙananan pectoralis.

Kuskuren farawa na kowa

Yawancin masu wasan motsa jiki suna gudanar da mummunan rauni yayin yin matsi na benci. Don kar a maimaita ƙaddarar su, Ina ba da shawarar tuna da waɗannan bayanan kuma ba a yin hakan.

1. Kar a manta da dumi - zai dumama gabobin ka da jijiyoyin ka kuma zai taimake ka ka iya sarrafa motsi.
2. Yi amfani da takalma masu dacewa... Ba za ku iya yin matsin benci na yau da kullun a cikin silifa ko silifa ba, ba za ku iya hutawa sosai a ƙasa ba.
3. Matakin cire sandar daga sanduna shine mafi dacewa da tashin hankali. Ka ji daɗin tambayar wani a wurin motsa jiki don taimaka maka ɗaga barbell.
4. Nemo mai talla na al'ada, wanda shi kansa ya sami sakamako mai kyau a cikin jaridar benci. Taimakon abokin tarayya a nan ya zama mai santsi da daidaito, kuma ba haɓaka mai kaifi ba.
5. Yi hankali tare da ɗakin baya, musamman maimaita reps. Tabbas wannan kayan aiki ne mai kyau don kara karfin manuniya, amma bai kamata ku nemi hakan ba idan nauyin aikinku a cikin matattarar benci bai gaza akalla 100 kg ba - kayan aikinku masu aiki da jijiyar baya iya kasancewa a shirye domin wannan.
6. Yawancin farawa sun ɗaga farin cikinsu daga benci tare da buga benci. Wannan bai cancanci a yi shi ba - akwai matsi mai ƙarfi a kan faya-fayan tsaka-tsakin a cikin kashin baya na lumbar. Ka ba kanka halin tunani wanda ya kamata koyaushe ka jingina akan benci da maki uku: gindi, babba baya da nape.

Waɗanne kuskuren ne na kowa tsakanin masu farawa? Kalli bidiyon:

Menene madadin zuwa gidan buga jaridar gargajiya?

Gidan wasan benci motsa jiki ne mai haɗin gwiwa don waɗanda ke son huɗa da gaske a cikin dakin motsa jiki. Exerciseananan motsa jiki na iya dacewa da shi cikin tasiri. Amma ga waɗanda, saboda wani dalili ko wata, ba za su iya yin wannan aikin ba tare da madaidaiciyar dabara, muna ba da shawarar gwada ɗayan ɗawainiyar masu zuwa maimakon madaidaiciyar jaridar benci:

Dumbbell benci latsa kwance akan benci kwance

Dumbbells suna ba mu damar yin aiki tare da mafi girma fiye da barbell, don haka shimfiɗa tsokoki a cikin aiki mafi kyau da aiki sosai a keɓe. Dabarar waɗannan darussan guda biyu daidai take, amma yayin aiki tare da dumbbells, ya kamata ku mai da hankali sosai ga mummunan yanayin motsi - motsi ya zama mai santsi da sarrafawa.

Dips a kan sandunan da ba daidai ba

Ta yin tsoma kan sanduna marasa daidaito, zamu iya yin aiki daidai da ƙananan kirji da triceps. Don sanya dumbbells nauyi, zaka iya amfani da ƙarin nauyi, fara da fanke 5kg ɗaya ko ƙaramin dumbbell kuma a hankali ƙara nauyin nauyi. Koyaya, kar a cika shi da nauyi, saboda akwai damuwa mai yawa akan gabobin gwiwar hannu. Wani zaɓi don nauyi shine sarƙoƙi a wuyan ku, don haka ƙarfin ku ya fi gaba gaba, kuma tsoffin pectoral suna samun ƙarin damuwa.

Bench latsa Smith

Tare da Smith, muna ciyar da ƙananan ƙoƙari don ci gaba da daidaitaccen yanayin. 'Yan jarida a cikin Smith sun dace sosai da masu farawa ko' yan wasan da basu da kyau a aiki mai banƙyama tare da mashaya a cikin jirgin sama ɗaya.

Lunamarina - stock.adobe.com

Bench latsa cikin toshe ko injunan liba

Kusan kowane gidan motsa jiki na zamani ko kulab ɗin motsa jiki an sanye shi da nau'ikan injina waɗanda suke kwaikwayon motsi na latsa pectoral. Bari mu zama masu gaskiya, galibinsu ba su da wani amfani, amma a wasu wajan an saita kayan aiki sosai, wanda zai ba ku damar yin aiki da ƙananan ko ɓangarorin ciki na tsokoki. Kada ku kori matsakaicin nauyi a cikin waɗannan darussan, kuyi aiki da nauyi mai sauƙi don kanku, wanda zaku ji daɗin raguwar tsokoki da ake buƙata, a cikin kewayon maimaita 10-15, ba mu da sha'awar rikodin wuta a nan.

© Makatserchyk - stock.adobe.com

Yadda ake Inganta Pressarfin Jarida na Benci?

Kamar kowane motsi na yau da kullun, mabuɗin don haɓaka nauyin aiki yana cikin rarraba kaya yadda yakamata da yin atisayen taimako don tsokoki da ke cikin wannan motsi. Ta yaya za a kara matattarar benci?

Tare da rarraba kaya, abubuwa suna da sauki. Matsakaicin benci yana motsa jiki sosai, don haka bai kamata ya zama abin mamaki ba cewa ba za ku iya ci gaba daga motsa jiki zuwa motsa jiki ba sai dai idan kuna da halittu masu ban mamaki. Ya kamata a canza ayyukan motsa jiki bisa ga tsananin su da tsananin su. Misali, a cikin motsa jiki daya muna aiki tare da manyan nauyi a cikin wata karamar maimaitaccen maimaitawa, a na gaba muna yin Multi-rep ko benci latsawa tare da tsayawa a kirji tare da matsakaicin nauyi, sannan kuma muna aiki a kan jijiyoyin pectoral a kusurwoyi mabambanta, ta amfani da dumbbell press a kan wani benci mai karko, turawa a kan sanduna marasa daidaito, shimfidar dumbbell da sauran motsa jiki. Hanyar hadewa zuwa horo da keɓaɓɓen nazari na ƙananan ƙungiyoyin tsoka wani ɓangare ne na tsarin horo don 'yan wasa waɗanda ke son matattarar benci.

Taimakon taimako

Akwai adadi masu yawa na bada taimako don ƙara matsakaicin lokaci ɗaya a cikin matattarar benci, don haka kada ku ji tsoron fadada tsarin horonku - wannan tabbas zai haifar da sakamako mai kyau kuma ya shawo kan "ci baya". Bari mu dubi mafi yawan wadanda:

• Bench latsa tare da ɗan hutu. Ta hanyar dakatar da motsi gaba ɗaya da kuma kashe ƙarfin inertia, layin benci ya zama mai ƙarfi da sauri, ƙarfin fashewar tsokoki da ƙananan ƙwayoyi suna haɓaka da kyau. Ana aiwatar dashi tare da nauyin 20-30% ƙasa da matsakaicin lokaci ɗaya.
• Bench latsa a iyakance amplitude. Ta amfani da toshewa ta musamman ko masu tsayawa, muna aiki tare da nauyi mai yawa, ba tare da rage ƙwanƙwasa ƙwarjin gaba ɗaya zuwa kirji ba. Wannan aikin yana ƙarfafa jijiyoyi da jijiyoyi kuma yana taimaka mana a hankali muyi amfani da nauyi masu nauyi.
  
• Latsa daga bene. Ana iya yin wannan aikin tare da ƙararrawa ko tare da dumbbells. Ma'anar ita ce a mafi ƙanƙan da wuri muna dogaro da ƙasa tare da kayan aiki kuma muna aiki tare da gajartaccen yanayin. Ara kyakkyawar ma'anar sarrafawa akan aikin.
  
• Maimaitawa mara kyau. Ana aiwatar dashi tare da nauyin 15-30% fiye da matsakaici. Muna runtse barbell zuwa kirji a hankali kamar yadda ya kamata, kuma mu matse shi da taimakon abokin tarayya. Da kyau yana shimfiɗa tsokoki na pectoral kuma yana horar da ƙarfin jijiyoyi da jijiyoyi.
• Bench latsa tare da sarƙoƙi. Idan dakin motsa jikinku yana sanye da sarƙoƙi na ƙarfe masu nauyi, zaku iya amfani dasu cikin kwanciyar hankali. Mun rataya sarƙoƙi tare da pancakes kuma mu yi aikin benci. Sarkar ya kamata ya yi tsayi yadda yawancin zai kasance a kasa a kasa. Latsa sandar yana da wahala sosai yayin da sarƙoƙi ke sanya sandar nauyi da nauyi yayin da kake ɗagawa.
  
• Sojojin sojoji (a tsaye suke). Na dabam yana ɗaukar nauyin gaban deltas, wanda ke ɗaukar kusan kashi ɗaya bisa uku na lodin yayin aikin buga bencin. Kafadu masu ƙarfi sune mabuɗin maɓallin benci mai ƙarfi.
  
• Bench latsa tare da kunkuntar riko. Yana sauya fifikon nauyin akan triceps da ɓangaren cikin kirji. Aikin yana da rikitarwa ta hanyar gaskiyar cewa kewayon motsi ya zama babba saboda kunkuntar matsayin hannaye. A wannan yanayin, gwiwar hannu ya kamata suyi tafiya tare da jiki.
  
• Kwanciya dumbbells kwance akan benci kwance. Ba asiri bane cewa shimfidawa tana da babbar rawa a ci gaban ƙarfin aiki. Wayoyi ne suka fi dacewa da wannan aikin, suna sanya fascia na tsokoki a cikin filastik, wanda ke sauƙaƙa sauƙaƙantar da ƙwanƙwasa ƙugu zuwa kirji. Sauran aikace-aikace makamantan su, kamar su bayanin gamsashshe ko "malam buɗe ido", a ganina, basu da inganci, amma kuma ana yin su a wasu matakai na tsarin horo.

  

  © Makatserchyk - stock.adobe.com

Sharuɗɗan Jagora na Bench 2019

A Rasha, ana gudanar da gasa ta manema labarai ta benci a karkashin kulawar tarayya da yawa. Koyaya, officialungiyar hukuma (Federationungiyar Powerlifting ta Rasha - FPR) kwanan nan ta haɗa ɓangaren da ba shi da kayan aiki a cikin benci a cikin ƙwarewarta, kuma har yanzu ba a bayyana cikakkun ƙa'idodinta ba, ƙa'idodin MS, MSMK da Elite har yanzu ba a tantance su ba.

Ba da wutar lantarki da gidan buga labarai fanni ne masu rikitarwa, kuma da alama za mu tsallake tattaunawarsu a yau. A saboda wannan dalili, mafi mashahuri ga masu benci da mafi yawan masu ba da ƙarfi a cikin ƙasarmu, suna yin ba tare da kayan aiki ba, ita ce madadin tarayya WPC / AWPC (rukuni tare da sarrafa doping / ba tare da sarrafa kwayoyi ba), wanda ke ba da damar cika waɗannan ƙa'idodi masu zuwa (Dole ne in faɗi, dimokiradiyya sosai) don aiki ga memba wasanni:

GASKIYAR GASKIYA NA MUTANE (AWPC)

(BAR SAURARA BATARE DA KAYAN AIKI)

LITTAFIN KYAUTA NA MAZA (WPC)

(BAR SAURARA BATARE DA KAYAN AIKI)

Shirye-shiryen horo

'Yan wasa kusan koyaushe suna haɗa da matattarar benci a cikin shirin horo. Ga masu farawa, wannan motsa jikin wani bangare ne na cikakken shirin jiki, don gogaggun 'yan wasa - a ranar horar da tsokoki.

Mafi yawan shirye-shiryen rabuwa:

Fitungiyoyin Crossfit

Tebur da ke ƙasa yana nuna saitin gicciye mai ɗauke da rubutun benci. Ya kamata ku fahimci cewa babu wasu 'yan wasa iri ɗaya, kowannenmu na da daidaiku a yadda yake so, don haka nauyin aiki a benci ya kasance a hankali na ɗan wasa. Kowane ɗan wasa na ƙwallon ƙafa na iya ƙoƙarin yin saitin da yake so, yana bambanta nauyin sandar gwargwadon ƙwarewar jikinsa da alamun ƙarfinsa.

Matsakaicin benci babban motsa jiki ne wanda ke aiki da tsoka da yawa kuma ana iya haɗinsa da yardar kaina tare da sauran atisayen da yawa. Gwada manyan maganganu na dumbbell da dumbbell turawa ko tsoma jiki tare da ƙarin nauyi don aiki a duk ɓangarorin tsokoki. Ko yin maɓallin bugawa tare da jan motsi a bayanku (lanƙwasa akan layuka, jan sama, ko lanƙwasa akan layuka dumbbell) don aiki kirjin ku da dawowa cikin motsa jiki ɗaya a cikin ɗan gajeren lokaci. Duk ya dogara ne kawai da kwatancinku da ƙwarewar lafiyarku.

Kalli bidiyon: How To Increase Your Bench Press quick tip (Nuwamba 2024).