Mochini oa khatiso oa benche ke boikoetliso ba mantlha bo matla bo kenyelletsang ho theohela sefubeng le ho phahamisa bare ha o ntse o lutse bencheng e otlolohileng. Mochini oa khatiso oa benche mohlomong ke boikoetliso bo atileng haholo lefatšeng, o ke ke oa fumana bonyane boikoetliso bo le bong moo moatlelete e mong le e mong a sa etseng boikoetliso bona. Boikoetliso bona ke e 'ngoe ea tseo u ka sebetsang ka tsona ka litekanyo tse kholo ka lebaka la boiketlo ba anatomiki ea mochini oa khatiso oa benche, mme ona ke monyetla o motle oa ho hlakola matla a hau a lefutso.
Ha ke bua ka litekanyo tse kholo, ke bolela lipalo tse khahlisang haholo tse ka tšosang motho ea qalang. Rekoto ea hajoale ea lefatše mochineng o hatisang ntle le lisebelisoa ke ea Kirill Sarychev oa Russia mme e lekana le 335 kg e makatsang. Kirill o ile a beha rekoto ena Moscow ka Pulungoana 2015, 'me ke mang ea tsebang hore na semathi se tla leka sephetho sefe tlholisanong e latelang. Mohale oa Russia o lilemo li 27 feela, 'me ke na le bonnete ba hore lirekoto tse ncha li ke ke tsa nka nako e telele ho tla ha feela ho se na likotsi.
Sehloohong sa rona kajeno re tla utloisisa:
- Hobaneng ha benche e tobetsa;
- Mokhoa oa ho etsa mochini o hatisang ka benche;
- Liphoso tse tloaelehileng;
- Ke mekhoa efe e meng e ka sebelisoang mochineng oa khale oa khatiso oa benche;
- Mokhoa oa ho eketsa mochini oa khatiso oa benche;
- Litekanyetso tsa Bench Press;
- Meaho ea Crossfit e nang le mochini oa khatiso oa benche.
Hobaneng ha benche ea barbell e tobetsa?
Mochini oa khatiso oa benche ke boikoetliso bo feto-fetohang bo loketseng ho ntlafatsa matla a moatlelete ka kakaretso le ho fumana mesifa mesifa ea mesifa le hohle lebanta la lehetla. Maemong ana, setaele sa ho etsa bencheng "bakeng sa matla" le "boima" maemong a mangata se fapane.
Ha re etsa mochini o hatisang bakeng sa matla, re sebetsa ka mokhoa o fokolang oa ho pheta-pheta (hangata o sa feteng tse tšeletseng), re pheta-pheta ka ngoe ka bongata bo phahameng, re lokisa bareng tlase le lintlheng tse holimo. Bakeng sa ho fokotsa bophahamo, hape le ho kenyelletsa mesifa e mengata mosebetsing, semathi se etsa mofuta oa boikoetliso "borokho" bo lutseng bencheng. Tabeng ena, ho ts'oaroa ho sebelisoa ka bophara kamoo ho ka khonehang (boholo bo lumelletsoeng ho latela melao ea ho phahamisa motlakase ke cm 81).
Ha u phahamisa litšepe, mochini o hatisang benche o tsoileng matsoho ke mosebetsi o mokhutšoanyane. Ha re holise litsoe ka botlalo, re sebetsa re sa khefutse, ka hona mesifa ea pectoral le triceps li tlasa tsitsipano e sa feleng. Ka nako e ts'oanang, semathi ha se khumame bencheng ho fokotsa bophahamo, empa se lutse bencheng; baatlelete ba bang ba nang le boiphihlelo ba bile ba khetha ho beha maoto moeling oa benche kapa ho ba beha moeeng kaholimo ho mmele. Moelelo o hlakile - ka tsela ena re na le lintlha tse fokolang tsa puisano mme ha re kenye mesifa ea bahanyetsi mosebetsing.
Lihlopha tse ka sehloohong tsa mesifa ha li etsa bencheng ea khatiso: sefuba, li-triceps le li-delta tsa ka pele.
© Makatserchyk - stock.adobe.com
Haeba re hatella ka setaele sa matla, re leka ho hokahanya mesifa e mengata kamoo ho ka khonehang, re ithusa hanyane ka li-quadriceps, li-extensors tsa mokokotlo le latissimus dorsi, hobane li lula li tsitsipane 'me ha li tlohele mosebetsi motsotsoana.
Mokhoa oa ho etsa mochini oa khatiso oa benche
Ka tlase ke mokhoa oa khale oa khatiso oa benche o tla sebetsa ho baatlelete ba bangata. Ho ipapisitse le boemo ba 'mele oa hau oa' mele, o ka e thatafatsa le ho e fetola, ka mohlala, sebetsa ntle le ts'ehetso maotong kapa sebelisa lisebelisoa tse ling tse thatafatsang taolo ea motsamao: likonopo tsa rabara kapa liketane. Ha re tsebe hore na re ka etsa benche joang ka barbell ka nepo.
Ho qala boemo
Re nka boemo ba ho qala: re robala bencheng, re leka ho kopanya mahetla le ho koba hanyane mokokotlong o ka tlase, ha marako, mokokotlo o kaholimo le hlooho li lokela ho hatelloa ka thata khahlano le benche. Re phomotsa maoto a rona ka thata fatše, ka lipalo re hatella quadriceps. Sebaka sena se lokela ho ba boemong ba leihlo.
Re nka qeto ka bophara ba litlamo: ha re beha matsoho ka bophara, ho khutsufatsa molumo, mme mesifa ea pectoral e nka karolo haholoanyane mosebetsing. Ha re beha matsoho ka bophara, boholo ba amplitude bo ba nyane, mme ha li-triceps le li-delts tse ka pele li sebetsa haholoanyane. Mona re sebetsa ka liteko le liphoso.
Ke khothaletsa ho qala ka ho ts'oara ka bophara ho feta mahetla, ka hona re tla aba mojaro ka mokhoa o ts'oanang lipakeng tsa lihlopha tsohle tsa mesifa.
Se ke oa qala ho tobetsa ka thata haholo, kaha o ka ikutloa o sa phutholoha manonyeletso a lehetla le ho tiea ho sa thabiseng sefubeng. Ho sebetsa ka boiketlo ka litekanyo tse kholo tse nang le litepisi tse pharaletseng, ela hloko ho otlolla ka hloko mesifa ea pectoral, sena se tla u lumella ho eketsa sephetho.
Ha re se re nkile qeto ea ho beha matsoho, ho hlokahala hore re tlose li-barbell ho li-racks. Ho etsa sena, ka lipalo u tsitsise li-triceps tsa hau 'me u leke ho holisa ka botlalo litsoeng, u pepeta bareng ka tieo.
© Artem - stock.adobe.com
Mochini oa khatiso oa benche ea Barbell
Tlosa li-barbell ho li-racks 'me u li tlise pele hanyane, e lokela ho ba boemong ba sefuba.
- Ka bonolo le tlasa taolo, re theola barbell fatše, re tsamaea le motsamao ona ka phefumoloho e tebileng. Ntle le ho etsa motsamao o mong le o mong oa tšohanyetso, beha barbell ka tlase sefubeng sa hau. Haeba o sebetsa ka matla, ke khothaletsa ho khefutsa sefubeng bakeng sa metsotsoana e 1-2, kahoo motsamao o hatellang o tla fetoha o phatlohang haholoanyane. Haeba o sebetsa ka bongata, ha ho hlokahale ho etsa sena, qala ho tobetsa kapele hang kamora ho ama sefuba se ka tlase ka barbell.
- Re pepeta bareng ka boiteko ba mesifa ea pectoral le triceps. Re etsa moea o matla. Tabeng ena, litsoeng ha lia lokela ho fetola boemo ba tsona, "setheo" sa litsoeng ka hare se tletse likotsi. Ho tsepamisa mohopolo kelellong mochini oa khatiso ea `` barbell '', leka leqheka le latelang: hang ha o qala ho phahamisa tšepe, leka ho sutumetsa 'mele oohle oa hau bencheng ka hohle kamoo ho ka khonehang, joalo ka ha eka o "sutha" ho tloha teropong, ka tsela eo o beha matsapa a matla bakeng sa ho phahamisa projectile. Sena se tla u fa maikutlo a betere bakeng sa li-biomechanics tsa motsamao mme o tla khona ho phahamisa boima. Hang ha u qetile ho pheta-pheta ka botlalo 'me u atolositse likhahla ka botlalo, pheta hape.
- Beha barbell morao li-racks, u tsamaise mahetla a hao hanyane hanyane hloohong ea hau.
© Artem - stock.adobe.com
Ke pheta hape, mokhoa ona ke mohlala feela oa boralitaba ea benche, empa ho latela lipheo tsa hau, e ka fetoloa. Haeba o etsa Powerlifting, o hloka ho etsa arch e matla mokokotlong o ka tlase ho khutsufatsa molumo, hape o ithuse hanyane ka lats le maoto a hau, o pepeta bareng. Haeba u khahloa haholo ke mochine oa khatiso oa benche bakeng sa palo e phahameng ea ho pheta-pheta, o lokela ho theola barbell sefubeng kapele kamoo ho ka khonehang e le hore "e tsoe" sefubeng ebe e fetisa karolo ea molumo ka lebaka la matla a inertia. Haeba sepheo sa hau ke ho sebetsa ka botlalo mesifa ea hau ea pectoral, theola mekoallo tlase hantle, o shebile ho otlolla le ho etsa konteraka ea pectoralis e tlase.
Liphoso tse tloaelehileng tse qalang
Batho ba bangata ba ikoetlisetsang ho ikoetlisa ba khona ho tsoa likotsi tse mpe ha ba ntse ba etsa mechini ea khatiso ea benche. Hore o seke oa pheta pheletso ea bona, ke khothaletsa ho hopola lintlha tse latelang mme o seke oa etsa sena.
- Le ka mohla u se hlokomolohe mofuthu - e tla futhumatsa manonyeletso le li-ligamente le ho o thusa ho laola motsamao hantle.
- Sebelisa lieta tse nepahetseng... U ke ke ua etsa mochini o hatisang o tloaelehileng oa benche ka li-slippers kapa li-flip-flops, ha u khone ho phomola hantle fatše.
- Sethala sa ho tlosa bareng ho liraka ke se sa khahliseng ebile se sithabetsang maikutlo. Ikutloe u lokolohile ho kopa motho e mong sebakeng sa boikoetliso ho u thusa ho phahamisa tšepe.
- Fumana sebali se tloaelehileng, eo le eena a fumaneng litholoana tse ntle mochineng oa khatiso oa benche. Thuso ea molekane mona e lokela ho ba boreleli ebile e nepahale, eseng ho nyoloha ho hoholo.
- Hlokomela kamore ea hau e ka morao, haholoholo maikutlo a mabe. Ha ho pelaelo hore sena ke sesebelisoa se setle sa ho eketsa lits'oants'o tsa matla, empa ha ua lokela ho khetha ho sona haeba boima ba hau bo sebetsang mochining oa benche bo le ka tlase ho bonyane 100 kg - lisebelisoa tsa hau tsa articular-ligamentous li kanna tsa se lokele sena.
- Ba qalang ba bangata ba phahamisa litsebe tsa bona bencheng ka mochini oa khatiso oa benche. Sena ha sea lokela ho etsoa - ho na le khatello e matla ea li-disc tsa intervertebral mokokotlong oa lumbar. Iphe boemo ba kelello ba hore o lokela ho lula o its'etleha bencheng ka lintlha tse tharo: likoti, mokokotlo o kaholimo le nape.
Ke liphoso life tse ling tseo newbies a li etsang? Shebella video:
Ke mekhoa efe e meng e ka sebelisoang mochineng oa khale oa khatiso oa benche?
Mochini oa khatiso oa benche ke boikoetliso bo kopanetsoeng bakeng sa ba ratang ho lema ka thata jareteng. Ke boikoetliso bo fokolang bo ka bo bapisang le katleho. Empa bakeng sa bao, ka mabaka a mang, ba sitoang ho etsa boikoetliso bona ka mokhoa o nepahetseng, re khothaletsa ho leka e 'ngoe ea boikoetliso bo latelang ho fapana le mochini oa khatiso oa benche oa khale:
Mochine oa khatiso oa benche ea Dumbbell o robetse bencheng e tshekaletseng
Li-dumbbells li re lumella ho sebetsa ka molumo o moholo ho feta barbell, ka tsela eo re otlolla mesifa ea pectoral hantle le ho sebetsa re le bang. Mokhoa oa ho ikoetlisa ka bobeli o ts'oana, empa ha o sebetsana le li-dumbbells o lokela ho ela hloko haholo karolo e mpe ea motsamao - motsamao o lokela ho ba boreleli haholo le ho laoloa.
Ho ina hodima mekoallo e sa lekanang
Ka ho ina ka har'a mekoallo e sa lekaneng, re ka sebetsana hantle le sefuba se tlase le li-triceps. Ho etsa hore li-dumbbell li be boima, o ka sebelisa litekanyo tse ling, ho qala ka kuku e le 'ngoe ea 5kg kapa dumbbell e nyane mme butle-butle o eketsa boima ba litekanyo. Leha ho le joalo, u se ke oa e fetelletsa ka boima ba 'mele, kaha ho na le khatello e ngata haholo manonyellong a litsoeng. Khetho e 'ngoe bakeng sa litekanyo ke liketane tse molaleng, kahoo' mele oa hau o its'etleha pele, mme mesifa ea pectoral e ba le khatello ea maikutlo.
Mochini oa khatiso oa Bench ho Smith
Le Smith, ha re sebelise boiteko bo fokolang ho boloka mokhoa o ts'oanang. Mochine oa khatiso ho Smith o loketse hantle ba qalang kapa baatlelete ba futsanehileng mosebetsing o tenang le bareng ea sefofane se le seng.
© lunamarina - stock.adobe.com
Bench o tobetsa mochini o thibelang kapa oa lever
Hoo e batlang e le tlelabo e 'ngoe le e' ngoe ea sejoale-joale kapa ea boikoetliso e na le mechini e fapaneng e etsisang motsamao oa khatiso ea sefuba. Ha re hlathe koana le koana, boholo ba tsona ha li na thuso, empa ho tse ling vector ea mojaro e behiloe hantle haholo, e u lumellang ho sebetsana hantle le likarolo tse ka tlase kapa tse kahare tsa mesifa ea sefuba. Se ke oa lelekisa litekanyo tse phahameng tsa boitlhakiso tsena, sebetsa ka litekanyo tse bobebe, tseo ka tsona u utloang ho khutsufala ha mesifa e hlokahalang hantle, molemong oa ho pheta-pheta ha 10-15, ha re thahaselle litlaleho tsa motlakase mona.
© Makatserchyk - stock.adobe.com
U ka ntlafatsa matla a Bench Press joang?
Joalo ka motsamao ofe kapa ofe oa mantlha, senotlolo sa ho eketsa litekanyo se lutse ho tsamaiseng mojaro ka nepo le ho ikoetlisa ka tsela e thusang mesifa e kenang mokhatlong oo. U ka eketsa mochini oa khatiso oa benche joang?
Ka kabo ea mojaro, lintho li bonolo haholo. Mochini oa khatiso oa benche ke boikoetliso bo matla ba lisebelisoa, ka hona ha ho makatse hore ebe o ke ke oa tsoela pele ho tloha boikoetliso ho ea ho boikoetliso ntle le haeba o na le liphatsa tsa lefutso tse makatsang. Mosebetsi oa boralitaba o lokela ho fapanyetsanoa ho latela boima le matla a bona. Mohlala, ho ikoetlisong e le 'ngoe re sebetsa ka boima bo boholo mokokotlong o monyane o pheta-phetoang, ho latelang re etsa mochini o hatisang ka makhetlo a mangata kapa oa benche ka khefu sefubeng ka boima ba' mele, hape re sebetsa mesifa ea pectoral ka maqhubu a fapaneng, re sebelisa khatello ea dumbbell bencheng e sekametseng, li-push-up ka mekoallo e sa lekaneng, ho beha li-dumbbells le boikoetliso bo bong. Mokhoa o kopaneng oa koetliso le boithuto bo ikhethileng ba lihlopha tse nyane tsa mesifa ke karolo e tlamang ea boikoetliso bakeng sa baatlelete ba ratang boralitaba ba benche.
Boikoetliso ba thuso
Ho na le palo e kholo ea boikoetliso bo thusang bakeng sa ho eketsa nako e le 'ngoe mochineng oa khatiso oa benche, kahoo o seke oa tšaba ho fapanya ts'ebetso ea hau ea koetliso - ka sebele sena se tla lebisa liphellong tse ntle le ho hlola "ho ema" Ha re shebeng tse atileng haholo:
- Bench o tobetsa ka khefu. Ka ho emisa ka ho felletseng motsamao le ho tima matla a inertia, mochini oa khatiso oa benche o fetoha o matla le ho feta kapele, matla a phatlohang a mesifa ea pectoral le triceps e ba hantle. E etsoa ka boima ba 20-30% ka tlase ho boholo ba nako e le 'ngoe.
- Bench e hatisa ka bophahamo bo lekanyelitsoeng. Re sebelisa li-block kapa li-stopper tse khethehileng, re sebetsa ka boima bo bongata, ntle le ho theola sekoti sefubeng ka botlalo. Boikoetliso bona bo matlafatsa li-ligamente le li-tendon mme kelello e re thusa ho tloaela litekanyo tse boima.
- Tlanya ho tloha fatše. Boikoetliso bona bo ka etsoa ka barbell kapa ka li-dumbbells. Taba ke hore ntlheng e tlase ka ho fetesisa re ts'epa fatše ka li-triceps mme re sebetsa tseleng e khutsufalitsoeng. E hlahisa mohopolo o motle oa taolo holim'a projeke.
- Ho pheta-pheta hampe. E etsoa ka boima ba 15-30% ho feta boholo. Re theola molamu sefubeng butle-butle kamoo ho ka khonehang, ebe rea o pepeta ka thuso ea molekane. E otlolla mesifa ea pectoral hantle mme e koetlisa matla a li-ligamente le li-tendon.
- Bench o tobetsa ka liketane. Haeba boikoetliso ba hau bo na le liketane tse boima tsa tšepe, u ka li sebelisa ka polokeho ha u ikoetlisa. Re fanyeha liketane hammoho le li-pancake ebe re etsa khatiso ea benche. Moketane o lokela ho ba molelele hoo boholo ba oona bo leng fatše ka tlase. Ho tobetsa bareng ho ba thata le ho feta ha liketane li etsa hore bare e be boima le ho feta ha o phahamisa.
- Mochine oa khatiso oa sesole Ka lehlakoreng le leng, mokotla oa deltas o ka pele, o nkang karolo ea boraro ea mojaro nakong ea khatiso ea benche. Mahetla a matla ke senotlolo sa khatiso e matla ea benche.
- Bench e hatisa ka mokhoa o moqotetsane. E fetola khatello ea mojaro ho li-triceps le karolong e kahare ea sefuba. Mosebetsi o thatafalloa ke taba ea hore mefuta ea metsamao e ba kholo ka lebaka la boemo bo moqotetsane ba matsoho. Tabeng ena, litsoeng li lokela ho tsamaea le 'mele.
- Ho beha li-dumbbells tse robetseng bencheng e holimo. Ha se lekunutu hore ho otlolla ho na le karolo e kholo ho nts'etsopele ea ts'ebetso ea matla. Ke wiring e sebetsanang ka katleho le mosebetsi ona, e etsang hore fascia ea mesifa ea pectoral e be polasetiki e ngata, e nolofalletsang ho theoha ha ntho e boima sefubeng. Mesebetsi e meng e ts'oanang, joalo ka tlhaiso-leseling ea crossover kapa "butterfly", ka maikutlo a ka, ha e sebetse hantle, empa e etsahala maemong a itseng a thupelo.
© Makatserchyk - stock.adobe.com
Litaelo tsa Bench Press 2019
Russia, litlholisano tsa boralitaba tsa benche li tšoareloa tlasa mekhatlo e mengata. Leha ho le joalo, mokhatlo o hlophisitsoeng oa semmuso (Federation of Powerlifting of Russia - FPR) haufinyane o kentse karolo e sa hlomelloang mochineng oa khatiso ea benche hore e be le bokhoni ba eona, mme litekanyetso tsa eona ha li e-so hlalosoe ka botlalo, litekanyetso tsa MS, MSMK le Elite ha li so beoe.
Hlomella powerlifting le mochini oa khatiso oa benche ke lintlha tse phehisanoang, 'me mohlomong re tla tlola puisano ea bona kajeno. Ka lebaka lena, mokhatlo o mong oa koporasi WPC / AWPC (lefapha le laoloang ke ts'ebeliso ea lithethefatsi / ts'ebeliso ea lithethefatsi) ke lona le tsebahalang haholo bakeng sa likhatiso tsa libenche le li-powerplifter tse ngata naheng ea rona, tse sebetsang ntle le lisebelisoa, tse rerileng ho phethahatsa maemo a latelang (Ke tlameha ho re, demokrasi haholo) bakeng sa ho abela setho Mekhatlo ea lipapali ea sehlopha:
Chate ea boholo ba batho (AWPC)
(Phatlalatso ea BAR NTLE LE LITLHAKISO)
| Boima ba 'mele sehlopha | Batho ba phahameng | MSMK | MC | CCM | Ke | II | III | Kea tseba. | Phuptjane. |
| 52 | 127.5 | 110 | 95 | 82.5 | 75 | 67.5 | 57.5 | 47.5 | 37.5 |
| 56 | 137.5 | 120 | 102.5 | 90 | 80 | 72.5 | 62.5 | 52.5 | 42.5 |
| 60 | 147.5 | 127.5 | 112.5 | 97.5 | 87.5 | 77.5 | 67.5 | 55 | 45 |
| 67.5 | 165 | 142.5 | 125 | 107.5 | 97.5 | 87.5 | 75 | 62.5 | 50 |
| 75 | 180 | 155 | 135 | 117.5 | 105 | 95 | 82.5 | 67.5 | 55 |
| 82.5 | 192.5 | 167.5 | 145 | 127.5 | 112.5 | 102.5 | 87.5 | 72.5 | 57.5 |
| 90 | 202.5 | 175 | 152.5 | 132.5 | 120 | 107.5 | 92.5 | 77.5 | 60 |
| 100 | 215 | 185 | 162.5 | 140 | 125 | 112.5 | 97.5 | 80 | 65 |
| 110 | 225 | 195 | 167.5 | 147.5 | 132.5 | 117.5 | 100 | 85 | 67.5 |
| 125 | 235 | 202.5 | 177.5 | 152.5 | 137.5 | 122.5 | 105 | 87.5 | 70 |
| 140 | 242.5 | 210 | 182.5 | 157.5 | 142.5 | 127.5 | 110 | 90 | 72.5 |
| 140+ | 250 | 215 | 187.5 | 162.5 | 145 | 130 | 112.5 | 92.5 | 75 |
BATHO BA BIT RATE TABLE (WPC)
(Phatlalatso ea BAR NTLE LE LITLHAKISO)
| Boima ba 'mele sehlopha | Batho ba phahameng | MSMK | MC | CCM | Ke | II | III | Kea tseba. | Phuptjane. |
| 52 | 150 | 130 | 112.5 | 97.5 | 87.5 | 77.5 | 67.5 | 55 | 45 |
| 56 | 162.5 | 140 | 122.5 | 105 | 95 | 85 | 72.5 | 60 | 47.5 |
| 60 | 175 | 150 | 130 | 115 | 102.5 | 92.5 | 77.5 | 65 | 52.5 |
| 67.5 | 195 | 167.5 | 147.5 | 127.5 | 115 | 102.5 | 87.5 | 72.5 | 57.5 |
| 75 | 212.5 | 182.5 | 160 | 140 | 125 | 112.5 | 95 | 80 | 65 |
| 82.5 | 227.5 | 197.5 | 170 | 147.5 | 132.5 | 120 | 102.5 | 85 | 67.5 |
| 90 | 240 | 207.5 | 180 | 157.5 | 140 | 125 | 107.5 | 90 | 72.5 |
| 100 | 252.5 | 220 | 190 | 165 | 147.5 | 132.5 | 115 | 95 | 75 |
| 110 | 265 | 227.5 | 197.5 | 172.5 | 155 | 140 | 120 | 100 | 80 |
| 125 | 275 | 240 | 207.5 | 180 | 162.5 | 145 | 125 | 105 | 82.5 |
| 140 | 285 | 247.5 | 215 | 187.5 | 167.5 | 150 | 130 | 107.5 | 85 |
| 140+ | 292.5 | 252.5 | 220 | 192.5 | 172.5 | 155 | 132.5 | 110 | 87.5 |
Mananeo a koetliso
Hangata, baatlelete ba kenyelletsa mochine oa khatiso oa benche morerong oa bona oa koetliso. Bakeng sa ba qalang, boikoetliso bona ke karolo ea lenaneo le felletseng la 'mele, bakeng sa baatlelete ba nang le boiphihlelo - ka letsatsi la koetliso ea mesifa ea sefuba.
Mananeo a tsebahalang haholo a ho arohana:
| Sefubeng + triceps | |
| Ho ikoetlisa | E beha x reps |
| Bench o tobetsa | 4x12,10,8,6 |
| Rekisa Press ea Barbell | 3x10 |
| E kenella ka mekoallo e sa lekanang ka tlatsetso. boima | 3x12 |
| Fana ka tlhaiso-leseling ka crossover | 3x15 |
| Mochine oa khatiso oa benche oa Fora | 4x12 |
| Khutlela morao | 3x12 |
| Li-biceps tsa sefuba | |
| Ho ikoetlisa | E beha x reps |
| Bench o tobetsa | 4x12,10,8,6 |
| Rekisa Press ea Dumbbell | 3x10 |
| Tlanya ka hummer | 3x10 |
| Tlhahisoleseling ho crossover | 3x15 |
| Li-dumbbells tse fapaneng tse phahamisang ha u lutse bencheng e sekametseng | 4x10 |
| Ho phahamisa bara bakeng sa li-biceps bencheng ea Scott | 3x12 |
| Sefubeng + morao | |
| Ho ikoetlisa | E beha x reps |
| Bench o tobetsa | 4x12,10,8,6 |
| Ho hula ka ho eketsa. boima | 4x10 |
| Rekisa Press ea Barbell | 3x10 |
| Tsela ea Dumbbell ho ea Belt | 3x10 |
| E kenella ka mekoallo e sa lekanang ka tlatsetso. boima | 3x10 |
| Moqotetsane Reverse Grip Row | 3x10 |
| Ho beha dumbbells ho bua leshano | 3x12 |
| Ho hulela holimo ho ea lebanta | 3x10 |
| Sefuba ka letsatsi le arohileng | |
| Ho ikoetlisa | E beha x reps |
| Mochini oa khatiso oa benche o robetse bencheng e tshekaletseng | 4x12,10,8,6 |
| Rekisa Press ea Dumbbell | 3x12,10,8 |
| Li ina ka mekoallo e sa lekanang ka tlatsetso. boima | 3x10 |
| Tlanya ka hummer | 3x12 |
| Tlhahisoleseling ho crossover | 3x15 |
Meaho ea Crossfit
Tafole e ka tlase e bonts'a li-crossfit complexes tse nang le mochini oa khatiso oa benche. U hloka ho utloisisa hore ha ho na baatlelete ba tšoanang, e mong le e mong oa rona ke motho ka mong ka tsela ea hae, ka hona boima ba 'mele bo sebetsang bencheng bo ho khethollo ea moatlelete. Moatlelete e mong le e mong oa CrossFit a ka leka ho phethela sete eo a e ratang, ho fapana boima ba bareng ho latela boemo ba hae ba mmele o tiileng le matšoao a matla.
| Ea ratehang | Re etsa phiramiti e khutlelang morao (re theoha ho tloha ho tse 10 ho isa ho tse 1) mochineng oa khatiso ebe re tsamaisa moqolo oa mesifa ea mpa, ho ikoetlisa ka mokhoa o mong le o mong. |
| Morero oa morero | Etsa piramite e ka morao (theoha ho tloha ho 10 ho isa ho 1 ho pheta-pheta) mochineng oa khatiso. Kamora sete ka seng sa khatiso ea benche - li hula tse 10 bareng. |
| 100 × 100 Barbell Bench Tobetsa | Pheta makhetlo a 100 mochini oa khatiso oa benche ka bareng ea 100 kg. |
| Lik'hilomithara tse 4 | Sebelisa 1 km run le bench press set. Likarolo tse 4 ka kakaretso. Mosebetsi ke ho etsa palo e phahameng ka ho fetisisa ea ho pheta-pheta ka bencheng. |
| Ankora | Etsa li-kettlebell tsa 21-15-9-15-21 ka letsoho le le leng le likhatiso tsa benche. |
| Base | Etsa lipolao tse 21-15-9, li-squats tsa khale le likhatiso tsa benche ka barbell, eo boima ba eona bo lekanang le boima ba moatlelete. |
Mochini oa khatiso oa benche ke boikoetliso bo botle bo sebelisang mesifa e mengata mme e ka kopanngoa ka bolokolohi le boikoetliso bo bong bo bongata. Leka li-supersets tsa incline dumbbell le dumbbell push-up kapa dips tse nang le boima bo eketsehileng ho sebetsa likarolo tsohle tsa mesifa ea hau ea sefuba. Kapa u etse mechini e meng e hatisang ka ho hula mokokotlo oa hao (o iname ka mela, ho hula holimo, kapa ho kobeha mela ea dumbbell) ho sebetsa sefuba le morao koetlisong e le 'ngoe ka nako e khuts'oane. Sena sohle se itšetlehile feela ka monahano oa hau le boemo ba ho ikoetlisa 'meleng.
