Barbell imhando yemidziyo yekusimbisa muviri yatinoshandisa kana tichirovedzera tsandanyama dzedu.Kuenzaniswa ne dumbbells, midziyo iyi inorema.Kuti tiite maekisesaizi zvirinani, tinowanzo shandisa mamwe mafambisirwo emhando yepamusoro ebarbell.Saka unoziva here kuti mafambisirwo emhando yebarbell ndeapi?
Kudhonza zvakaoma
Isa barbell bar pakati petsoka dzako.Chengetedza tsoka dzako chiuno-upamhi zvakaparadzana.Tambanudza mapendekete ako nekukotamisa chiuno chako uye kubata bhari nemaoko ako upamhi hwemapfudzi akaparadzana.Tora mweya wakadzika, dzikisa chiuno chako uye simbisa mabvi ako kusvikira mhuru dzako dzabata bhari.Tarisa mudenga.Chengetedza chipfuva chako kumusoro, sunga musana wako, uye sundidzira bhari kubva pazvitsitsinho zvako.Kana bhari riri pamusoro pemabvi ako, dhonza bhari kumashure, mapendekete akadhonzwa pamwe chete, uye sundidzira chiuno chako kumberi kubhawa.
Barbell flat bench press
Kurara pabhenji rakadzikama, shandisa mubati wepakati, bvisa bhero kubva pachigadziko, uibate zvakasimba uye uisimudze pamusoro pemutsipa wako.Uku ndiko kutanga kwako.Kutanga panzvimbo yekutanga, inhale uye zvishoma nezvishoma kuderedza bhari kusvikira yabata pakati pechipfuva chako.Imbomira kwechinguva, simudza bhari kudzokera kunzvimbo yaro yekutanga, uye exhale, uchitarisa kushandisa mhasuru dzako dzechipfuva.Sezvaunosvika pamusoro pekusundidzira, chengeta maoko ako akanyarara uye svina chipfuva chako zvakanyanya sezvaunokwanisa, imbomira, uye zvishoma nezvishoma udzikise zvakare.Izvo zvinofanirwa kucherechedzwa kuti kana bhenji richidzvanya, kana uremu hwakakura, mumwe munhu anoda kubatsira, kana zviri nyore kukuvara.Vatangi vekutanga vanorayirwa kuti vatange kudzidziswa kubva kubhawa isina chinhu.
Barbell row
Chiitwa chekare ndechekubata bhero (zvanza pasi), mabvi akakotama zvishoma, kukotama kumberi, kuchengeta musana wako wakatwasuka.Ramba kusvikira musana wako waita kunge wakafanana pasi.Zano: Tarisa mberi.Ruoko rwakabata barbell runofanira kurembera zvakasununguka, perpendicular pasi nemuviri.Iyi ndiyo nzvimbo yekutanga yechiito.Chengetedza muviri wako wakagadzikana, exhale uye dhonza barbell.Chengeta magokora ako padyo nemuviri wako uye bata bhara chete nemaoko ako.Pamusoro pechibvumirano, simbisa musana wako uye ubatisise kwechinguva.
Barbell squat
Nezvikonzero zvekuchengetedza, zviri nani kudzidzisa mune squat rack.Kutanga, isa barbell pane rack pamusoro pemapfudzi ako.Isa chigaro chakafuratira kana bhokisi kumashure kwako.Chigaro chakati sandara chinokudzidzisa kuti ungasundidzira sei chiuno kumashure uye kuti ungasvika sei pakadzika kwaunoda.Simudza barbell kubva pasherufu nemaoko maviri, uchishandisa makumbo ese uye kuchengetedza torso yako yakatwasuka.Buda pasherufu womira wakaparadzana makumbo ako paupamhi hwemafudzi, zvigunwe zvakanongedza kunze zvishoma.Gara uchinongedza musoro wako kumberi, sezvo kutarisa pasi kunogona kukukanda kure uye kwakaipa pakuchengeta musana wako wakatwasuka.Iyi ndiyo nzvimbo yekutanga yechiito.Zvishoma nezvishoma dzikisa bhari, mabvi akakotama, mahudyu kumashure, chengetedza chimiro chakatwasuka, musoro wakananga kumberi.Ramba uchikwenya kusvika hamstring yave mumhuru.Femera mukati sezvaunoita chikamu ichi.Sezvaunofema, simudza bhari nesimba pakati petsoka dzako, ruramisa makumbo ako, tambanudza chiuno chako, uye dzokera kunzvimbo yakamira.
Nguva yekutumira: Jun-14-2022