Kuyintokozo enkulu ukuthi ngikubhalele laba bafundi lezi zihloko, wena. Angiyamukeli inkokhelo yokubhala izibuyekezo, umbono wami ngemikhiqizo ungowami, kepha uma uthola izincomo zami zilusizo futhi ugcina uthenga okuthile ngesixhumanisi esisodwa engingathola ikhomishini kulokho. Ulwazi oluningi
Bayanda abantu abafuna ukwenza ukuqeqeshwa kwamandla ekhaya, esikhundleni sejimu.
Ukuze uzenzele 'ijimu yasekhaya' encane, udinga izinto eziyisisekelo.
Esinye salezo zidingo ezibalulekile ibhentshi (eliqinile) lokuzilolonga.
Ibhentshi elinjalo lokuqeqesha, elibizwa nangokuthi ibhentshi lesisindo, likunikeza ithuba lokwenza izivivinyo zakho zokuqina ngendlela ephephile.
Ngenxa yebhentshi lokufaneleka uzokwazi ukuqeqesha ngempumelelo futhi ufinyelele imigomo yakho yokufaneleka.
Ngibuyekeze futhi ngabalula amabhentshi okuqina asekhaya angcono kakhulu kuwe.
Okungcono kakhulu ibhentshi lokuzilolonga elifanele izinhloso ezahlukene.
Iso lethu lawela ngaso leso sikhathi I-Rock Gym 6-in-1 ibhentshi lokufaneleka: idivayisi ephelele yokuqeqeshwa kwesekethe ye-All-in-one yomthandi wokufaneleka!
Kuleli bhentshi lokufaneleka ungenza ukuvivinya umzimba okuphelele, okufana nokuvivinya umzimba kwesisu, ukuvivinya isifuba nokuzivocavoca kwemilenze.
Ungafunda kabanzi mayelana naleli bhentshi lokufaneleka kulwazi olungezansi kwethebula.
Funda ukuze uthole ukuthi ziyini izincomo!
Funda futhi: Indawo yokubeka amandla kakhulu | Izincomo zethu zokuqeqeshwa kwakho [ukubuyekeza].
Ngokungeziwe kuleli bhentshi lokufaneleka elimangalisayo elivela e-Rock Gym, kunamanye amabhentshi amaningi okufaneleka esingathanda ukukubonisa wona.
Ngezansi sichaza amabhentshi amaningi okuqina afaneleka kakhulu ukuqeqeshwa okujulile ekhaya.
Sihlole izici eziningi ezibalulekile, okuhlanganisa intengo, ukuthi kungenzeka yini ukulungisa noma ukugoqa ibhentshi nezinto ezibonakalayo.
Umphumela ungatholakala kuthebula elingezansi.
| Amabhentshi wokufaneleka | Izithombe |
| Ibhentshi elingcono kakhulu lokufaneleka ngezinhloso ezahlukene: I-Rock Gym 6-in-1 | 
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| Ibhentshi elingcono kakhulu lokufaneleka: I-FitGoodz | 
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| Ibhentshi elingcono kakhulu lokufaneleka: Gorilla Sports Flat Fitness Bench | 
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| Ibhentshi Lokufaneleka Elizilungisekayo Elingcono Kakhulu: I-Booster Athletic Dept Multi Functional Weight Bench | 
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| Ibhentshi lokufaneleka eligoqekayo elingcono kakhulu: Pretorian Weight Bench | 
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| Ibhentshi lokufaneleka elingcono kakhulu elinesisindo: Ibhentshi lesisindo elinesisindo esingu-50 kg | 
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| Ibhentshi elingcono kakhulu lokufaneleka elenziwe ngokhuni: Wooden Fitness Benelux | 
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Lokho esixoxa ngakho kulokhu okuthunyelwe okuphelele:
- 1 Yini oyinakayo lapho uthenga ibhentshi lokufaneleka?
- 2 Amabhentshi okuqina angcono kakhulu ekhaya abuyekeziwe
- 2.1 Ibhentshi lokufaneleka elingcono kakhulu lezinhloso ezahlukene: I-Rock Gym 6-in-1
- 2.2 Ibhentshi elingcono kakhulu lokuqina: FitGoodz
- 2.3 Ibhentshi Elingcono Kakhulu Lokufaneleka Elishibhile: Ibhentshi Lokufaneleka Lezemidlalo Le-Gorilla Flat
- 2.4 Ibhentshi Lokufaneleka Elingcono Kakhulu Eliguquguqukayo: I-Booster Athletic Dept Multi Functional Weight Bench
- 2.5 Ibhentshi Lokufaneleka Eligoqekayo Elingcono Kakhulu: Ibhentshi Lesisindo LasePretoria
- 2.6 Ibhentshi lokufaneleka elingcono kakhulu elinezisindo: Ibhentshi lesisindo elinama-50 kg
- 2.7 Ibhentshi lokufaneleka elingcono kakhulu elenziwe ngokhuni: I-Houten Fitness Benelux
- 3 Ukuzivocavoca ebhentshini ngaphandle kwama-dumbbells
- 4 Ukuzivocavoca ebhentshini ngama-dumbbells
- 5 Yini enye oyinakayo lapho uthenga ibhentshi lokuqina?
Yini oyinakayo lapho uthenga ibhentshi lokufaneleka?
Ibhentshi elihle lokufaneleka kufanele ekuqaleni libe umsebenzi ozinzile futhi onzima.
Vele awufuni ukuthi ibhentshi linyakaze noma licekele phansi uma uzivocavoca.
Ibhentshi kufanele futhi likwazi ukushaya futhi lingase libe usizo uma ibhentshi lilungiseka, ukuze ukwazi ukubeka ingemuva (nesihlalo) ezindaweni ezahlukene.
Lokhu kwandisa amathuba okuqeqeshwa.
Okokugcina: ibhentshi lokufaneleka kufanele libe nenani elikhangayo.
Amabhentshi okuqina angcono kakhulu ekhaya abuyekeziwe
Nginalezi zidingo engqondweni, ngibuyekeze amabhentshi ambalwa okufaneleka.
Kungani le mikhiqizo yenze uhlu oluphezulu?
Ibhentshi lokufaneleka elingcono kakhulu lezinhloso ezahlukene: I-Rock Gym 6-in-1
Uyafuna ukwazi ukuqeqesha amaqembu amaningi emisipha ngomshini owodwa nje? Khona-ke leli ibhentshi lokufaneleka eliphelele lejimu yakho yasekhaya!
I-Rock Gym iyi-6-in-1 isiyonke yedivayisi yokubumba umzimba enosayizi (lxwxh) 120 x 40 x 110 cm.
Ungenza ama-sit-ups, ama-exercises okuphakamisa umlenze (ezikhundleni ezintathu), ama-push-ups, ezinye izinhlobo zokuqeqeshwa kwamandla kanye nokuzivocavoca okuhlukahlukene kokumelana nokwelula kuleli bhentshi.
Uqeqesha i-abs yakho, amathanga, amathole, izinqe, izingalo, isifuba nomhlane.
Idivayisi futhi inezintambo ezimbili zokumelana, ukuze ikwazi ukufeza ukujima kwangempela komzimba ogcwele.
I-Rock Gym nayo isetshenziswa kahle njengebhentshi lokuzilolonga, ukwenza izivivinyo (noma ngaphandle) kwama-dumbbell.
Le divayisi iyidivayisi yokufaneleka enemisebenzi eminingi endaweni enethezekile yekhaya lakho.
Bheka izintengo zamanje kakhulu lapha
Gcwalisa ijimu yakho yasekhaya nge ama-dumbbells alungile futhi kunjalo umata omuhle wezemidlalo!
Ibhentshi elingcono kakhulu lokuqina: FitGoodz
Ngebhentshi lokufaneleka ungazigcina ufanelekile ekhaya uma kukufanele. Ngakho-ke kuphelile futhi kuphuma nge-gym ngiyaxolisa!
Leli bhentshi lesisindo elishintshashintshayo elivela kwaFitGoodz likunikeza izinketho eziningi zokuqeqesha zesisu, iqolo, izingalo nemilenze.
Ngenxa ye-twister ehlanganisiwe, ungakwazi ngisho nokuvula futhi uqeqeshe imisipha yakho ye-hip. Kuyasiza futhi ukuthi ungalungisa ukuthambekela kwebhentshi ekuzilolongeni kwakho.
Ibhentshi lokufaneleka nalo lisindisa isikhala: uma usuqedile ukuqeqeshwa, umane usonge ibhentshi uligcine kude.
Usofa unomthwalo ongu-120 kg futhi unombala obomvu nomnyama. Ubukhulu (lxwxh) 166 x 53 x 60 cm.
Bheka izintengo nokutholakala lapha
Ibhentshi Elingcono Kakhulu Lokufaneleka Elishibhile: Ibhentshi Lokufaneleka Lezemidlalo Le-Gorilla Flat
Ingabe uhlela ukungenzi amaqhinga ahlanya kakhulu, futhi ingabe ufuna ibhentshi lokuqina elilula, elishibhile kodwa eliqinile?
Bese i-Gorilla Sports ingakusiza ngebhentshi lokuqina eliqinile ngentengo enhle.
I-Gorilla Sports Flat Fitness Bench ingalayishwa ifike ku-200 kg futhi iyalungiseka ukuphakama (ngezindawo ezine).
Ibhentshi linikeza izinketho eziningi zokuqeqesha, ikakhulukazi ngesethi yama-barbell noma ama-dumbbells.
Ngenxa yokuthi ibhentshi lakhiwe ngokuqinile, ungakwazi futhi ukuphakamisa isisindo. Ibhentshi linobude obuyi-112 cm nobubanzi obungama-26 cm.
Bheka izintengo zakamuva lapha
Ibhentshi Lokufaneleka Elingcono Kakhulu Eliguquguqukayo: I-Booster Athletic Dept Multi Functional Weight Bench
Ibhentshi lokuzivocavoca liyisidingo sangempela kunoma ngubani ofuna ukuqeqesha ngokujulile ekhaya.
Ngokufanelekile, ibhentshi lokufaneleka liyalungiseka, ukuze ukwazi ukwenza izivivinyo zakho ngokunethezeka nangokuphephile.
Leli bhentshi lokuqina le-Booster Athletic Dept liyalungiseka ezindaweni eziyisikhombisa ezahlukene.
Ngakho-ke ungenza 'ukwehla' kanye 'nokwehla' okuhlukahlukene kokuzivocavoca kwakho.
Ibhentshi lingakwazi ukuthwala isisindo esingama-220 kg kanti isihlalo siyakwazi ukushintshwa ezindaweni ezine.
Ubukhulu bebhentshi bumi kanje (lxwxh): 118 x 54,5 x 92 cm.
Ibhentshi Lokufaneleka Eligoqekayo Elingcono Kakhulu: Ibhentshi Lesisindo LasePretoria
Ikakhulukazi kubantu abanendawo encane etholakalayo ekhaya, ibhentshi lesisindo sokugoqa akuyona into yokunethezeka okungadingekile.
Leli bhentshi eliqinile lokuqina lasePitoli aligoqeki kuphela, kodwa futhi lilungiseka ngokugcwele (ubude obune obuhlukene). I-clamp yomlenze nayo iyalungiseka.
Ngaleli bhentshi uyakwazi ukuqeqesha ngokujulile wonke amaqembu emisipha oyifunayo, ngaphandle kokushiya ikhaya lakho ngenxa yalokhu.
Ngaphezu kwalokho, ibhentshi lokufaneleka lifakwe umqeqeshi wemisipha yengalo nomlenze, lapho ungabeka khona isisindo, kanye nethafa lemisipha yesisu.
Leli bhentshi lokufaneleka nalo linendawo yokuphumula ye-barbell. Kufana nokuba sejimini!
Usofa utholakala ngemibala ebomvu nomnyama futhi unamandla okulayisha angu-110 kg. Idivayisi inosayizi we-(lxwxh) 165 x 135 x 118 cm
Bheka izintengo nokutholakala lapha
Ibhentshi lokufaneleka elingcono kakhulu elinezisindo: Ibhentshi lesisindo elinama-50 kg
Abanye benu bangase bacabange: yini enhle ngaphandle kwebhentshi lokufaneleka izinsimbi?
Kodwa-ke, kukhona izivivinyo ezisebenzayo ongazenza ebhentshini lokuqina ngaphandle kwezisindo (ungafunda kabanzi ngalokhu kamuva!).
Ngakolunye uhlangothi, siyaqonda ukuthi amanye ama-fitness freaks ancamela ukuthenga yonke into ayidingayo ngesikhathi esisodwa; ibhentshi lokufaneleka okuhlanganisa isethi yezisindo.
Leli ibhentshi lokuqina elifanayo neledlule esixoxile ngalo, kulokhu kuphela othola izisindo eziningi nama-barbell!
Ukunemba, okulandelayo kufakiwe:
- 4 x 10 kg
- 2x5 kg
- Ibha ye-dumbbell engu-2x (0,5 kg no-45 cm ubude)
- i-barbell eqondile (7,4 kg no-180 cm ubude)
- i-barbell bar super curls (5,4 kg no-120 cm ubude).
Uphinde uthole izingidi ze-barbell ngayo! Isethi ephelele yokuqeqeshwa okuphelele.
Bheka izintengo zamanje kakhulu lapha
Ibhentshi lokufaneleka elingcono kakhulu elenziwe ngokhuni: I-Houten Fitness Benelux
Leli ibhentshi lokufaneleka eliphelele ukuze lisetshenziswe ngaphakathi nangaphandle!
Ngenxa yokhuni lwekhwalithi ephezulu, leli bhentshi lifanele zonke izimo zezulu.
Kunconywa ukumboza ibhentshi ngaphandle ngeseyili ukuze welule impilo yalo.
Ibhentshi lilungele ukusebenza kanzima futhi kulula ukuligcina.
Ibhentshi lokufaneleka lingalayishwa lifike ku-200 kg futhi ubukhulu (lxwxh) 100 x 29 x 44 cm.
Ngaleli bhentshi lokuqina lamapulangwe elivela kwa-Houten Fitness Benelux unelilodwa impilo yakho yonke!
Bheka izintengo nokutholakala lapha
Ukuzivocavoca ebhentshini ngaphandle kwama-dumbbells
Hooray, ibhentshi lakho lokufaneleka selifikile!
Kodwa kanjani futhi kuphi ukuqeqeshwa?
Sikunikeza izivivinyo ezilula kodwa ezisebenzayo ezizokusiza uqinise imisipha yakho.
Uma ungakabi nawo ama-dumbbell futhi ufuna ukuqalisa noma kunjalo, kunenqwaba yokuzivocavoca ongawenza ebhentshini lokufaneleka.
Ukuzivocavoca kwesisu - i-Abs
Njengoba ubungakwenza kumata.
Lala ebhentshini bese uphakamisa amadolo akho izinyawo zakho ebhentshini. Manje yenza ama-crunches avamile, amabhayisikili, noma okunye okuhlukile.
ama-dips - ama-triceps
Lo msebenzi owenzelwa i-triceps yakho.
Hlala ohlangothini olude lwebhentshi futhi ulethe iminwe yakho phambili neminwe yakho eduze kwakho ebhentshini, ububanzi behlombe ngokuhlukana.
Manje yehlisa izinqe zakho ebhentshini bese welula imilenze yakho phambili. Manje qondisa i-triceps yakho futhi ugcine ukugoba kancane ezindololwaneni zakho.
Manje yehlisa kancane umzimba wakho kuze kube yilapho izindololwane sezikwi-engeli engama-degree angu-90.
Gcina umhlane wakho useduze nebhentshi. Manje ziphushe ngamandla usuka ku-triceps yakho futhi.
Uphinda lezi zinyathelo ngenani lokuphindaphinda ('izimpinda') ofuna ukuzenza.
Ama-Push-ups - Biceps / Pecs
Esikhundleni sokucindezela phansi, beka izandla zakho ebhentshini izinzwane zakho phansi futhi wenze ukunyakaza kwe-push-up ukusuka lapho.
Noma ngokuphambene, nezinzwane ebhentshini nezandla phansi.
Ukuzivocavoca ebhentshini ngama-dumbbells
Uma unama-dumbbell, ungenza izivivinyo eziningi ezihlukene.
I-bench press (ukuqamba amanga noma i-oblique) - imisipha ye-pectoral
indawo: Yelula ebhentshini lokuqina, ugobe umhlane wakho kancane bese ubeka izinyawo zakho phansi.
Bamba i-dumbbell esandleni ngasinye bese welula izingalo zakho zibheke phezulu emoyeni, ama-dumbbell asondelene.
Ukusuka lapha, yehlisa kancane ama-dumbbell emaceleni omzimba wakho. Qinisa ama-pecs akho bese uphushela ama-dumbbell phezulu, uwasondeze ndawonye.
Ekupheleni kokunyakaza, ama-dumbbells athintana kancane.
oblique: Ibhentshi lokufaneleka manje liku-engeli ephakathi kuka-15 no-45 degrees. Ukuzivocavoca kuyaqhubeka ngendlela efanayo.
Ngaso sonke isikhathi qiniseka ukuthi ikhanda, izinqe namahlombe kuhlezi ebhentshini.
I-Pullover - i-triceps
Yelula ebhentshini lokuqina bese ubamba i-dumbbell eyodwa ngezandla zombili. Nweba izingalo zakho phezulu bese wehlisa i-barbell ngemuva kwekhanda lakho.
Lapha ugoba izindololwane zakho kancane. Ubuyisela i-barbell endaweni yokuqala nokunye.
Futhi, qiniseka ukuthi ikhanda lakho, izinqe, namahlombe kuhlezi ebhentshini.
Ukugwedla - imisipha yangemuva
Yima eduze kwebhentshi lakho lokufaneleka bese ubeka idolo elilodwa ebhentshini. Shiya omunye umlenze phansi.
Uma uhlezi ebhentshini ngedolo lakho langakwesokudla, beka isandla sakho sokudla ebhentshini eliphambi kwakho. Ngakolunye uhlangothi, thatha i-dumbbell.
Qinisa imisipha yakho yangemuva futhi uphakamise i-barbell ngokuphakamisa indololwane emuva phezulu ngangokunokwenzeka.
Gcina umhlane wakho uqondile. Buyisela i-barbell endaweni yokuqala bese uphinda.
I-Arm curl - i-biceps
Hlala ebhentshini lakho lokufaneleka imilenze ihlukene nezinyawo phansi.
Bamba i-dumbbell kwesinye sezandla zakho, ulethe intende yakho phezulu bese ugoba kancane phambili ngengemuva eliqondile.
Beka isandla sakho sobunxele ethangeni lakho lesokunxele njengesisekelo. Manje gobisa indololwane yakho yesokudla kancane bese uyiletha ethangeni lakho lesokudla.
Manje letha i-barbell ngasesifubeni sakho, ugcine indololwane isendaweni.
Phinda izikhathi eziningana bese ushintsha izandla. Makube ukunyakaza okulawulwayo.
Yini enye oyinakayo lapho uthenga ibhentshi lokuqina?
Ibhentshi lokufaneleka lobukhulu
Lapho ukhetha ibhentshi lokufaneleka elifanele, izilinganiso (ubude, ububanzi nokuphakama) zibaluleke kakhulu.
Ngokuphathelene nobude, ingemuva kufanele libe lide ngokwanele ukuze liphumule futhi lisekele wonke umhlane wakho.
Ububanzi bebhentshi akufanele bube buncane kakhulu, kodwa bungabuye bube bukhulu kakhulu, ngoba bungakwazi ukungena endleleni yezingalo zakho ngesikhathi sokuzivocavoca okuthile.
Ukuphakama nakho kubaluleke kakhulu ngoba uma ulala phansi ufulathele ebhentshini, udinga ukuletha izinyawo zakho phansi futhi ukwazi ukuyibeka phansi.
I-sofa kumele futhi inikeze ukuqina okwanele ngemuva.
I-International Powerlifting Federation (IPF) ikhombisa ukuthi ubukhulu obulandelayo bulungele ibhentshi lokufaneleka:
- Ubude: 1.22 amamitha noma ngaphezulu kanye nezinga.
- Ububanzi: Phakathi kuka-29 no-32 cm.
- Ukuphakama: Phakathi kuka-42 no-45 cm, kukalwa kusukela phansi kuya phezulu komcamelo.
Ngidinga ibhentshi lokufaneleka?
Uma uzimisele ngokuphakamisa izinsimbi ejimini yakho yasekhaya, udinga ibhentshi lokufaneleka.
Ngebhentshi lokuzivivinya ungenza izinhlobo eziningi zokuzivocavoca kunokuma. Ungakwazi futhi ukugxila kangcono ekuqeqesheni amaqembu athile emisipha.
Ingabe ibhentshi lokufaneleka likufanele?
Ibhentshi lokufaneleka lekhwalithi lisekela ukuvivinya umzimba okwandisa usayizi wemisipha, amandla nokubekezela.
Kungakusiza wenze ukuqeqeshwa kwamandla okungcono ekhaya.
Ingabe kufanele ngithenge ibhentshi eliyisicaba noma ibhentshi lokufaneleka?
Inzuzo eyinhloko yokwenza 'i-incline presses' (ukucindezela kwebhentshi ebhentshini lokufaneleka) ukuthuthukiswa kwengxenye engenhla yemisipha ye-pectoral.
Ebhentshini eliyisicaba uzokwakha imisipha phezu kwesifuba sonke. Amabhentshi amaningi okufaneleka angasethwa endaweni ethambekele (ethambekele) kanye nendawo eyisicaba.
Kuhle futhi ukuba namagilavu okuqina okufanele uziqeqeshe ngezisindo. Funda isibuyekezo sethu esiphelele ukuze uthole igilavu yokuqina engcono kakhulu | Okuphezulu okungu-5 okukalwe ngokubamba nesandla.
