Nkhani

Barbell ndi mtundu wa zida zolimbitsa thupi zomwe timagwiritsa ntchito pochita masewera olimbitsa thupi.Poyerekeza ndi ma dumbbells, zida izi ndizolemera kwambiri.Kuti tichite masewera olimbitsa thupi, nthawi zambiri timagwiritsa ntchito masewera olimbitsa thupi a barbell.Ndiye kodi mukudziwa zomwe mayendedwe apamwamba a barbell fitness ndi?

Chikoka cholimba
Ikani barbell pakati pa mapazi anu.Sungani mapazi anu motalikirana ndi m'lifupi.Tambasulani mapewa anu popinda m'chiuno mwanu ndikugwira kampando ndi manja anu motalikirana ndi mapewa.Tengani mpweya wozama, tsitsani m'chiuno mwanu ndikumangitsa mawondo anu mpaka ana a ng'ombe anu agwire bar.Yang'anani.Sungani chifuwa chanu mmwamba, tambani msana wanu, ndi kukankhira mipiringidzo kuchokera ku zidendene zanu.Pamene bala ili pamwamba pa mawondo anu, kokerani bar kumbuyo, mapewa amakokedwa palimodzi, ndi kukankhira m'chiuno kutsogolo ku bar.

Barbell flat bench press
Kugona pa benchi lathyathyathya, gwiritsani ntchito chogwirira chapakati, chotsani barbell pachoyikapo, gwirani mwamphamvu ndikuchikweza pamwamba pa khosi lanu.Uku ndikuyamba kwanu.Kuyambira pamalo oyambira, lowetsani ndikutsitsa pang'onopang'ono bar mpaka itakhudza pakati pa chifuwa chanu.Imani kaye pang'ono, kwezani kapamwamba kubwerera pomwe idayambira, ndikutulutsa mpweya, ndikugwiritsa ntchito minofu ya pachifuwa chanu.Pamene mukufika pamwamba pa kukankhirako, sungani manja anu ali chete ndikufinya chifuwa chanu momwe mungathere, imani, ndi kuchepetsanso pang'onopang'ono.Tikumbukenso kuti pamene benchi kukanikiza, ngati kulemera ndi lalikulu, wina ayenera kuthandiza, kapena n'zosavuta kuvulala.Oyamba kumene akulangizidwa kuti ayambe maphunziro kuchokera ku bar yopanda kanthu.

Mzere wa Barbell
Zochita zolimbitsa thupi zachikale ndikugwira belu (miyendo pansi), mawondo opindika pang'ono, kugwada kutsogolo, ndikusunga msana wanu mowongoka.Pitirizani mpaka msana wanu uli pafupi kufanana ndi pansi.Langizo: Yang'anani kutsogolo.Dzanja lokhala ndi barbell liyenera kupachika mwachilengedwe, molunjika pansi ndi thupi.Apa ndi poyambira zochita.Sungani thupi lanu lokhazikika, tulutsani mpweya ndi kukoka barbell.Sungani zigono zanu pafupi ndi thupi lanu ndipo gwirani bar ndi manja anu okha.Pachimake cha mgwirizano, limbitsani minofu yanu yam'mbuyo ndikugwira kwa kanthawi.

Barbell squat
Pazifukwa zachitetezo, ndi bwino kuphunzitsa mu squat rack.Kuti muyambe, ikani barbell pachoyikapo pamwamba pa mapewa anu.Ikani mpando wathyathyathya kapena bokosi kumbuyo kwanu.Mpando wathyathyathya umakuphunzitsani momwe mungakankhire chiuno chanu kumbuyo ndi momwe mungafikire kuya komwe mukufuna.Kwezani barbell pa alumali ndi manja onse awiri, pogwiritsa ntchito miyendo yonse ndikuwongoka torso.Chokani pa alumali ndi kuyimirira ndi miyendo yanu motalikirana m'lifupi la mapewa, zala zolozera kunja pang'ono.Nthawi zonse muloze mutu wanu kutsogolo, monga kuyang'ana pansi kungakupangitseni kuti musasunthike ndipo ndizoipa kuti msana wanu ukhale wowongoka.Apa ndi poyambira zochita.Pang'onopang'ono tsitsani kapamwamba, mawondo amapindika, m'chiuno kumbuyo, khalani ndi malo olunjika, mutu kutsogolo.Pitirizani squat mpaka hamstring ili mu ng'ombe.Pumani mpweya pamene mukuchita gawoli.Pamene mukutulutsa mpweya, kwezani bar ndi mphamvu pakati pa mapazi anu, yongolani miyendo yanu, tambasulani m'chiuno mwanu, ndi kubwerera ku malo oima.