Kuluvuyo olukhulu ukubhala la manqaku abafundi bam, wena. Andiyamkeli intlawulo yokuphononongwa kokubhala, uluvo lwam kwiimveliso zezam, kodwa ukuba ufumanisa ukuba izindululo zam ziluncedo kwaye ugqibela ngokuthenga into ngenye yekhonkco endinokufumana ikhomishini kuyo. Olunye ulwazi
Ngakumbi nangakumbi abantu bafuna ukwenza uqeqesho lwamandla ekhaya, endaweni yokuzivocavoca.
Ukuzenzela indawo yokuzivocavoca yasekhaya encinci, kufuneka ufumane izixhobo ezisisiseko.
Enye yezo zinto ziyimfuneko ibhentshi (yomelele) yokomelela komzimba.
Ibhentshi yoqeqesho, ekwabizwa ngokuba yibhentshi yobunzima, ikunika ithuba lokwenza imithambo ngendlela ekhuselekileyo.
Enkosi kwibhentshi yokomelela komzimba uya kuba nakho ukuqeqesha ngokufanelekileyo kwaye ufezekise iinjongo zakho zomzimba.
Ndikujongile kwaye ndadwelisa ezona bhentshi zomzimba zilungileyo kuwe.
Eyona nto intle kakhulu ibhentshi yokomelela komzimba elungele iinjongo ezahlukeneyo.
Iliso lethu lawa kwangoko I-Rock Gym 6-in-1 ibhentshi yokomelela komzimba: Esona sixhobo soqeqesho sisekethe sisebenza ngokugqibeleleyo somntu othanda ukomelela komzimba!
Kule bhentshi yokomelela komzimba ungenza uqeqesho olupheleleyo lomzimba, njengokuzilolonga esiswini, ukuzilolonga esifubeni kunye nokwenza umthambo.
Unokufunda ngakumbi malunga nebhentshi yokomelela kulwazi olungezantsi kwetafile.
Funda ukuze ufumane ukuba zeziphi iingcebiso!
Funda kwakhona: Eyona ndawo yokubeka amandla | Iingcebiso zethu kuqeqesho lwakho [uphononongo].
Ukongeza kule bhentshi yokomelela komzimba evela eRock Gym, zininzi ezinye iibhentshi ezifanelekileyo zomzimba esingathanda ukukubonisa zona.
Apha ngezantsi sichaza inani leebhentshi zomzimba ezifanelekileyo zonke kuqeqesho olunzulu ekhaya.
Sivavanye uninzi lweempawu ezibalulekileyo, kubandakanya nexabiso, ukubanakho ukulungelelanisa okanye ukusonga ibhentshi kunye nezinto eziphathekayo.
Iziphumo zifumaneka kwitafile engezantsi.
| Izitulo Fitness | Imifanekiso |
| Ibhentshi yomgangatho ophakamileyo yeenjongo ezahlukeneyo: Iliwa leGym 6-in-1 | 
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| Ibhentshi yomgangatho opheleleyo yomzimba: IfitiGoodz | 
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| Ibhentshi yomgangatho ophantsi kakhulu: Ibhentshi yoQinisekiso lwezeMidlalo yeGorilla | 
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| Ibhentshi yoBume obuQinisekisiweyo: I-Booster ye-Athletic Dept ye-Multi Functional yoBunzima beBhentshi | 
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| Ibhentshi yokomelela okuhle kakhulu: Ibhentshi yobunzima bePretorian | 
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| Ibhentshi yomgangatho ophakamileyo enobunzima: Ubunzima bebhentshi enobunzima obuyi-50 kg | 
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| Ibhentshi yokomelela okuhle eyenziwe ngomthi: Ukomelela ngomthi Benelux | 
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Oko sixoxa ngako kule post ibanzi:
- 1 Ngaba uhoya ntoni xa uthenga ibhentshi yokomelela komzimba?
- 2 Iibhentshi ezifanelekileyo zomzimba ezihlaziyiweyo ekhaya
- 2.1 Ibhentshi yomgangatho ophucukileyo yeenjongo ezahlukeneyo: I-Rock Gym 6-in-1
- 2.2 Ibhentshi ebalaseleyo yomzimba: I-FitGoodz
- 2.3 Ibhentshi yoBuchule obuphantsi kakhulu: Ibhentshi yezeMidlalo yokuGqibela yeGorilla
- 2.4 Ibhentshi yokuLungelelanisa eQhelekileyo: I-Booster Athletic Dept ye-Multi Functional Weight Bench
- 2.5 Ibhentshi yoBungqingqwa obugqwesileyo: I-Pretorians Bench yeBench
- 2.6 Eyona bhentshi yomzimba ilungileyo enobunzima: Ibhentshi yobunzima enamasisindo ama-50 kg
- 2.7 Ibhentshi yokomelela okuhle eyenziwe ngomthi: Houten Fitness Benelux
- 3 Uqheliso ebhentshini ngaphandle dumbbells
- 4 Uqheliso ebhentshini kunye dumbbells
- 5 Yintoni enye onikela ingqalelo kuyo xa uthenga ibhentshi yokomelela komzimba?
Ngaba uhoya ntoni xa uthenga ibhentshi yokomelela komzimba?
Ibhentshi elungileyo yomzimba kufuneka iqale izinzile kwaye inzima.
Ewe awufuni ukuba ibhentshi ligungqe okanye linciphise xa usenza umthambo ngokunzulu.
Ibhentshi kufuneka ikwazi ukubetha kwaye kunokuba luncedo ukuba ibhentshi liyahlengahlengiswa, ukuze ubeke umva (kunye nesihlalo) kwiindawo ezahlukeneyo.
Oku kwandisa amathuba oqeqesho.
Okokugqibela kodwa kungaphelelanga apho: ibhentshi yokomelela komzimba kufuneka ibe nexabiso elinomtsalane.
Iibhentshi ezifanelekileyo zomzimba ezihlaziyiweyo ekhaya
Ngale mfuneko engqondweni, ndijongile iibhentshi ezininzi zokomelela komzimba.
Kutheni le nto ezi mveliso zenze uluhlu oluphezulu?
Ibhentshi yomgangatho ophucukileyo yeenjongo ezahlukeneyo: I-Rock Gym 6-in-1
Ngaba uyafuna ukukwazi ukuqeqesha amaqela amaninzi emisipha ngesixhobo esinye nje? Ke le ibhentshi yomzimba ogqibeleleyo yokuzivocavoca ekhaya!
I-Rock Gym sisixhobo esi-6-in-1 esipheleleyo sokubumba umzimba esinobungakanani be (lxwxh) 120 x 40 x 110 cm.
Unokwenza ukuhlala, ukunyusa imilenze (kwiindawo ezintathu), ukunyusa, ezinye iindlela zokuqeqesha amandla kunye nokuzivocavoca ezahlukeneyo kunye nokuzolula kule bench.
Uqeqesha i-abs yakho, amathanga, amathole, iimpundu, iingalo, isifuba kunye nomqolo.
Esi sixhobo sineentambo ezimbini zokuchasana, ukuze sikwazi ukufezekisa ukuzilolonga ngokupheleleyo komzimba.
I-Rock Gym iyasebenza ngokufanelekileyo njengebhentshi yokomelela komzimba, ukwenza imithambo kunye (okanye ngaphandle kwe-dumbbells).
Esi sixhobo sisixhobo somzimba esinomsebenzi omninzi sithuthuzela ikhaya lakho.
Jonga awona maxabiso akhoyo apha
Gqibezela umthambo wakho wasekhaya iidumbbells ezilungileyo Ewe kunjalo umatriki olungileyo wezemidlalo!
Ibhentshi ebalaseleyo yomzimba: I-FitGoodz
Ngebhentshi yokomelela komzimba unokuzigcina ulungile ekhaya xa kufanelekile. Ke kuphelile kwaye kuphume uxolo!
Ibhentshi yobunzima eguquguqukayo evela kwiFitGoodz ikunika iindlela ezininzi zoqeqesho kwisisu, ngasemva, iingalo kunye nemilenze.
Enkosi ngokudibanisa okuhlanganisiweyo, ungenza nokuba usebenze kwaye uqeqeshe izihlunu zakho zenyonga. Kukwaluncedo ukuba unokuhlengahlengisa ukutyekela kwebhentshi kwimithambo yakho.
Ibhentshi yomzimba ikonga indawo: xa ugqibile ngoqeqesho, usonge nje ibhentshi kwaye uyigcine kude.
Isofa inomthwalo we-120 kg kwaye ibomvu kwaye imnyama ngombala. Imilinganiselo (lxwxh) 166 x 53 x 60 cm.
Jonga amaxabiso kunye nokufumaneka apha
Ibhentshi yoBuchule obuphantsi kakhulu: Ibhentshi yezeMidlalo yokuGqibela yeGorilla
Ngaba uceba ukwenza amaqhinga angabhadlanga, kwaye ngaba ujonge ibhentshi elula, engabizi kakhulu kodwa yomelele?
Ke iMidlalo yeGorilla inokukunceda ngebhentshi yomzimba oqinileyo ngexabiso elifanelekileyo.
Ibhentshi yeFitness Gorb Fitness Fitness inokulayishwa ukuya kwi-200 kg kwaye ilungelelaniswe kubude (kwizikhundla ezine).
Ibhentshi ibonelela ngeendlela ezininzi zoqeqesho, ngakumbi kuseto lweebellbells okanye iidumbbells.
Ngenxa yokuba ibhentshi yakhiwe ngokuqinileyo, unokuphakamisa ubunzima. Ibhentshi inobude obungu-112 cm kunye nobubanzi obungu-26 cm.
Jonga amaxabiso akutshanje apha
Ibhentshi yokuLungelelanisa eQhelekileyo: I-Booster Athletic Dept ye-Multi Functional Weight Bench
Ibhentshi yokomelela komzimba yinto eyimfuneko kuye nakubani na ofuna ukuqeqesha kakhulu ekhaya.
Ngokufanelekileyo, ibhentshi yokomelela komzimba iyahlengahlengiswa, ukuze uhlale usenza imithambo yakho ngokukhululekileyo nangokukhuselekileyo.
Le bhentshi ye-Athletic Dept yokomelela komzimba iyahlengahlengiswa kwizikhundla ezisixhenxe ezahlukeneyo.
Ke unokwenza 'ukwehla' kunye 'nokuthambeka' okwahlukileyo kwemithambo yakho.
Ibhentshi inokuthwala ubunzima obungama-220 kg kwaye isihlalo sinokutshintshwa kwiindawo ezine.
Imilinganiselo yebhentshi imi ngolu hlobo lulandelayo (lxwxh): 118 x 54,5 x 92 cm.
Ibhentshi yoBungqingqwa obugqwesileyo: I-Pretorians Bench yeBench
Ingakumbi kubantu abanendawo encinci efumanekayo endlwini, isitulo sokusonga asiyiyo i-Luxury engeyomfuneko.
Ibhentshi eyomeleleyo yokomelela komzimba ayigobi nje kuphela, kodwa ikwanokuhlengahlengiswa ngokupheleleyo (ezine ukuphakama ezahlukeneyo). Le uqinisa umlenze nayo adjustable.
Ngale bhentshi uyakwazi ukuqeqesha ngamandla onke amaqela ezihlunu, ngaphandle kokushiya ikhaya lakho ngenxa yoku.
Ukongeza, ibhentshi yomzimba ixhotyiswe ngengalo kunye nomqeqeshi wemisipha yomlenze, apho unokubeka khona ubunzima, kunye nethafa lesisu esiswini.
Ibhentshi yokomelela komzimba inendawo yokuphumla ye-barbell. Kufana nokuba sejimini!
Ibhentshi liyafumaneka ngombala obomvu nomnyama kwaye linomthwalo omkhulu we-110 kg. Isixhobo sinobungakanani (lxwxh) 165 x 135 x 118 cm
Jonga amaxabiso kunye nokufumaneka apha
Eyona bhentshi yomzimba ilungileyo enobunzima: Ibhentshi yobunzima enamasisindo ama-50 kg
Abanye benu banokucinga: yintoni elungileyo ibhentshi yokomelela ngaphandle iintsimbi?
Nangona kunjalo, kukho imithambo efanelekileyo onokuyenza kwibhentshi yokomelela ngaphandle kobunzima (ungafunda ngakumbi malunga noku kamva!).
Kwelinye icala, siyaqonda ukuba ezinye ii-freaks zokomelela komzimba zikhetha ukuthenga yonke into eziyifunayo ngexesha elinye; ibhentshi yomzimba kubandakanya iseti yamatye.
Le yibhentshi yomzimba efanayo naleyo ibisandule ukuxoxa, ngeli xesha kuphela ufumana ubunzima kunye neentsimbi!
Ukuchaneka, oku kulandelayo kufakiwe:
- 4 x 10 kg
- 2x5 kg
- I-2x dumbbell bar (0,5 kg kunye ne-45 cm ubude)
- i-barbell ethe tye (7,4 kg kunye ne-180 cm ubude)
- bar bar curls super curls (5,4 kg kunye ne-120 cm ubude).
Ukwafumana i-barbell lock kunye nayo! Iseti epheleleyo yoqeqesho olupheleleyo.
Jonga awona maxabiso akhoyo apha
Ibhentshi yokomelela okuhle eyenziwe ngomthi: Houten Fitness Benelux
Le ibhentshi yomzimba ogqibeleleyo yokusetyenziswa ngaphakathi nangaphandle!
Ndiyabulela kumgangatho ophezulu weenkuni, le bhentshi ifanelekile kuzo zonke iimeko zemozulu.
Kuyacetyiswa ukuba kugqunywe ibhentshi ngaphandle ngeseyile ukwandisa ubomi bayo.
Ibhentshi ilungele ukusebenza nzima kwaye kulula ukuyigcina.
Ibhentshi yokomelela komzimba inokulayishwa ukuya kwi-200 kg kwaye ubukhulu bayo (lxwxh) 100 x 29 x 44 cm.
Ngalebhentshi yokomelela ngomthi eHouten Fitness Benelux unayo ebomini!
Jonga amaxabiso kunye nokufumaneka apha
Uqheliso ebhentshini ngaphandle dumbbells
Halala, ibhentshi lakho lokuqina selifikile!
Kodwa uqala phi kwaye phi uqeqesho?
Sikunika imithambo elula kodwa esebenzayo eya kukunceda womeleze izihlunu zakho.
Ukuba awunayo i-dumbbells okwangoku kwaye ufuna ukuqalisa, kukho iindlela zokuzilolonga onokuzenza kwibhentshi yokomelela komzimba.
Ukuzivocavoca isisu - i-abs
Kanye njengokuba ungayenza emethini.
Lala ebhentshini uze ukhuphe amadolo ngeenyawo zakho ebhentshini. Ngoku yenza crunches rhoqo, crunches ibhayisekile, okanye ezinye iiyantlukwano.
idiphu - iitriceps
Lo msebenzi ngowakho triceps.
Hlala kwicala elide lebhentshi uze neminwe yakho phambili kunye neminwe yakho ecaleni kwakho ebhentshini, ububanzi begxalaba ngaphandle.
Ngoku yehlisa iimpundu zakho ebhentshini kwaye wolule imilenze yakho phambili. Ngoku lungisa i-triceps yakho kwaye ugcine ukugoba kancinci kwiingqiniba zakho.
Ngoku yehlisa kancinci umzimba wakho kude kube iingqiniba zikwi-90-degree angle.
Gcina umqolo wakho usondele ebhentshini. Ngoku zityhale ngasemva ngamandla kwiitriceps zakho.
Uphinda la manyathelo ngenani lokuphindaphinda ('ukuphindaphinda') ofuna ukuyenza.
Ukutyhala-iiBiceps / iiPecs
Endaweni yokucinezela phantsi, beka izandla zakho ebhentshini iinzwane zakho phantsi kwaye wenze intshukumo yokutyhala ukusuka apho.
Okanye kungenjalo, kunye neenzwane ebhentshini nezandla phantsi.
Uqheliso ebhentshini kunye dumbbells
Ukuba unayo i-dumbbells, unokwenza imisebenzi emininzi eyahlukeneyo.
Bench cinezela (elele okanye egobileyo) - izihlunu pectoral
imbonakalo-mhlaba: Yolula kwibhentshi yokomelela komzimba, gobe umqolo kancinci ubeke iinyawo zakho phantsi.
Bamba i-dumbbell kwisandla ngasinye kwaye wandise iingalo zakho ngokuthe nkqo emoyeni, iidumbbell zisondele kunye.
Ukusuka apha, kancinci ukuthoba iidumbbells kumacala omzimba wakho. Qinisa ii-pecs zakho kwaye ucofe i-dumbbells up, uzisondeze kunye.
Ekupheleni kwentshukumo, ii-dumbbells ziyachukumisa kancinci.
oblique: Ibhentshi yomzimba ngoku ikwi-angle phakathi kwe-15 ukuya kwi-45 degrees. Ukuzivocavoca kuyaqhubeka ngendlela efanayo.
Soloko uqinisekisa ukuba intloko, iimpundu kunye namagxa aphumla ebhentshini.
Pullover - triceps
Yolula kwibhentshi yokomelela komzimba kwaye ubambe idumbbell enye ngezandla zozibini. Yandisa iingalo zakho ngaphezulu kwaye unciphise i-barbell emva kwentloko yakho.
Apha ugoba iingqiniba kancinci. Ubuyisela i-barbell kwindawo yokuqala kwaye njalo njalo.
Kwakhona, qiniseka ukuba intloko yakho, iimpundu kunye namagxa aphumle ebhentshini.
Ukubuyisa - izihlunu zangasemva
Yima ecaleni kwebhentshi yakho yomzimba uze ubeke idolo elinye ebhentshini. Shiya omnye umlenze phantsi.
Ukuba uhleli ebhentshini ngedolo lasekunene, beka isandla sakho sasekunene ebhentshini phambi kwakho. Kwelinye icala, thatha i-dumbbell.
Qinisa izihlunu zakho zangasemva kwaye uphakamise i-barbell ngokunyusa ingqiniba ubuye umva kangangoko kunokwenzeka.
Gcina umqolo wakho uthe tye. Buyisela i-barbell kwindawo yokuqala kwaye uphinde.
Ingalo curl - biceps
Hlala kwisitulo sakho somzimba kunye nemilenze ngaphandle kunye neenyawo emgangathweni.
Thatha i-dumbbell kwesinye sezandla zakho, yizise intende yesandla sakho kwaye ugobe kancinci phambili ngomqolo othe ngqo.
Beka isandla sakho sasekhohlo ethangeni lakho lasekhohlo njengenkxaso. Ngoku gobisa ingqiniba yakho yasekunene kancinci kwaye uyizise ethangeni lakho lasekunene.
Ngoku yizisa i-barbell esifubeni sakho, ugcine ingqiniba endaweni yayo.
Phinda amaxesha amaninzi kwaye utshintshe izandla. Makube yintshukumo elawulwayo.
Yintoni enye onikela ingqalelo kuyo xa uthenga ibhentshi yokomelela komzimba?
Ubungakanani bebhentshi yokomelela komzimba
Xa ukhetha ibhentshi elungileyo yokomelela komzimba, ubukhulu (ubude, ububanzi nokuphakama) kubaluleke kakhulu.
Ngokwexesha lobude, umva kufuneka ube nexesha elaneleyo lokuphumla kunye nokuxhasa umqolo wakho uphela.
Ububanzi bebhentshi akufuneki bube bumxinwa kakhulu, kodwa kunjalo bungabi banzi kakhulu nokuba, kuba emva koko inokungena kwindlela yeengalo zakho ngexesha lokuzilolonga okuthile.
Ukuphakama kubaluleke kakhulu kuba xa ungqengqe ngomqolo ebhentshini, kufuneka uzise iinyawo zakho emgangathweni kwaye ukwazi ukuwubeka ucabalele.
Isofa nayo kufuneka ibonelele ngokuqina ngokwaneleyo ngasemva.
I-International Powerlifting Federation (IPF) ibonisa ukuba le milinganiselo ilungele ibhentshi yokomelela komzimba:
- Ubude: 1.22 yeemitha okanye ngaphezulu kunye nenqanaba.
- Ububanzi: Phakathi kwama-29 nama-32 cm.
- Ukuphakama: Phakathi kwama-42 nama-45 cm, kulinganiswa ukusuka kumgangatho ukuya phezulu kumpilo.
Ndidinga ibhentshi yomzimba?
Ukuba uzimisele malunga nokuphakamisa iintsimbi kwindawo yokuzivocavoca ekhaya, kufuneka ibhentshi yokomelela komzimba.
Ngebhentshi yokomelela komzimba unokwenza uqeqesho oluninzi ngakumbi kunendawo yokuma. Unokugxila ngcono ekuqeqesheni amaqela athile emisipha.
Ngaba ibhentshi yokomelela kufanelekile?
Ibhentshi esemgangathweni yomzimba ixhasa imithambo eyonyusa ubungakanani bemisipha, ukomelela kunye nonyamezelo.
Inokukunceda wenze uqeqesho olungcono lwamandla ekhaya.
Ngaba ndifanele ndiyithenge ibhentshi elisicaba okanye ibhentshi yokuthambeka komzimba?
Isibonelelo esiphambili sokwenza oomatshini bokucinezela (iibhentshi zoxinzelelo ebhentshini lokomelela komzimba) kukuphuhliswa kwezihlunu zesifuba.
Kwibhentshi elisicaba uya kwakha ubunzima bemisipha phezu kwesifuba sonke. Iibhentshi ezininzi zokomelela komzimba zinokusetwa (zithambekele) kunye nendawo ethe tyaba.
Kuluyolo ukuba neiglavu zomzimba ezifanelekileyo zoqeqesho kunye nobunzima. Funda uphononongo lwethu olunzulu lokufumana eyona glavu ilungileyo | I-5 ephezulu ilinganiswe ngokubamba kunye nesihlahla.
