Ngokuqondene nokuzivocavoca, kuyini ukucindezela ebhentshini, futhi ukwenza kanjani?
Context:Ukucindezela ebhentshini, noma ukucindezela kwesifuba, kuwukuzivocavoca umzimba lapho umqeqeshi ecindezela isisindo phezulu ngenkathi elele ebhentshini lokuzivocavoca umzimba. Nakuba i-bench press kuwukuvivinya umzimba wonke, ngokuyinhloko kusetshenziswa imisipha ye-pectoralis major, i-deltoids yangaphambili, ne-triceps, phakathi kweminye imisipha yokulondoloza. Ngokuvamile kusetshenziswa isibhakela sokubamba isisindo, kodwa kungasetshenziswa nama-dumbbell amabili
I-bench press iwukuzivocavoca umzimba okuhloselwe ukuqinisa isifuba nama-triceps. Umfundi uqala ngokulala phansi ebhentshini eliyisicaba elinesibambo esiqondile esiqondile phezu kwakhe. Umuntu ofundiswayo uphakamisa ibha ize ifinyelele ngqo phezu kwekhanda, abese ehlisa ibha kancane kancane ize ithinte isifuba sakhe. Khona-ke ibha icindezelwa phezulu kuze kube yilapho izingalo ziphinde zeluleke ngokuphelele.