Barbell ka girinya-taama-yɔrɔ

• Bahagian Badan: Kuadriseps, Peha
• Peralatan: Barbel
• Otot Utama: Deltoid Anterior, Gluteus Maximus, Quadriceps
• Otot Sekunder: Adductor Magnus, Deltoid Lateral, Gastrocnemius, Hamstrings, Pectoralis Major Clavicular Head, Serratus Anterior, Soleus, Triceps Brachii

Pengenalan kepada Barbell ka girinya-taama-yɔrɔ

Barbell Weightlifting Complex ye farikolo bɛɛ farikoloɲɛnajɛ gɛlɛn ye min bɛ fanga, fanga ani jɛɲɔgɔnya sabati. A nafa ka bon kɛrɛnkɛrɛnnenya la farikoloɲɛnajɛla ni farikoloɲɛnajɛ kanubagaw ma minnu b’a ɲini k’u ka baara kɛcogo n’u farikolo muɲuli ɲɛ. Nin farikoloɲɛnajɛ in bɛ mɔgɔ ɲɛnajɛ k’a sababu kɛ a seko ye ka farikolo kulu caman baara waati kelen na, ka farikoloɲɛnajɛ ɲumanw sabati ani ka se ka tɔnɔba sɔrɔ fanga ni farikolo fanga la.

Melakukan: Panduan Langkah demi Langkah Barbell ka girinya-taama-yɔrɔ

• Aw bɛ saniya kɛ ni aw bɛ teliya ka barajuru sama ka se aw kamankunw ma, ka sɔrɔ ka jigin o waati kelen na ka kɛ sɔgɔsɔgɔninjɛ ye ani ka barajuru minɛ aw kamankun ɲɛfɛ.
• Aw bɛ wuli ka bɔ aw ka sɔgɔsɔgɔninjɛ la, o kɔ aw bɛ gɛlɛya digi ni aw gɛnɛgɛnɛw kɔrɔta dɔɔni ka sɔrɔ k’u tilennen to ka aw to barajuru digidigi sanfɛ.
• Aw bɛ barajuru jigin ka segin aw kamankunw na, o kɔ aw bɛ kɔkolo sɔgɔli kɛ ni aw kɔkiliw lamagacogo ye kɔfɛ ani ka aw gɛnɛgɛnɛw kɔrɔta walasa ka aw farikolo jigin fo aw seko.
• A laban na, aw bɛ segin ka jɔ san fɛ, ka barajuru jigin ka se aw cɛmancɛ ma, ka segin complexe kan aw b’a fɛ ka segin hakɛ min kɛ.

Tips untuk Melakukan Barbell ka girinya-taama-yɔrɔ

• **A daminɛ ni girinya nɔgɔmanw ye**: Misali dɔ min ka teli ka kɛ, o ye ka a daminɛ ni girinya gɛlɛnw ye. A nafa ka bon ka a daminɛ ni girinya ye aw bɛ se ka min minɛ ka ɲɛ ka sɔrɔ aw bɛ a cogo ɲuman mara. Ni aw bɛ fanga sɔrɔ ani ka aw lafiya ni lamaga-lamagaliw ye, aw bɛ se ka dɔ fara aw girinya kan dɔɔni dɔɔni.
• **Warm-Up**: Sani aw ka complexe daminɛ, aw ye aw jija ka aw sumaya ka ɲɛ. O bɛna aw farikolo ni aw kolotugudaw labɛn farikoloɲɛnajɛ kama, ka dɔ bɔ joginni farati la. Wari-up bɛ se ka kɛ ni cardio nɔgɔman dɔw ye ani dynamique stretches.
• **Lafiɲɛbɔ setiw ni ɲɔgɔn cɛ**: A nafa ka bon ka lafiɲɛ setiw ni ɲɔgɔn cɛ walasa i farikolo ka se ka kɛnɛya. Nka, aw kana lafiɲɛ ka mɛn kojugu i n’a fɔ a kuntilenna

Barbell ka girinya-taama-yɔrɔ Soalan Lazim

Adakah pemula boleh lakukan Barbell ka girinya-taama-yɔrɔ?

Ɔwɔ, daminɛbagaw bɛ se ka Barbell Weightlifting Complex farikoloɲɛnajɛ kɛ. Nka, a nafa ka bon ka a daminɛ ni girinya nɔgɔmanw ye walasa ka a foroko dafa ani ka joginw bali. A ka ɲi fana i yɛrɛ ka degelikɛnɛ walima mɔgɔ min bɛ se kosɛbɛ, o ka i bilasira degeliw la walasa ka fɛɛrɛ ɲuman sɔrɔ. Aw ye aw hakili to a la tuma bɛɛ ka aw fari sumaya sani aw ka girinya-taama degeliw bɛɛ daminɛ ani ka aw farikolo lamɛn walasa aw kana sɛgɛn kojugu.

Apakah variasi umum bagi Barbell ka girinya-taama-yɔrɔ?

• "Clean and Jerk Complex" bɛ Kɛ ni fanga saniya ye, ɲɛfɛ-sɔgɔli, push press, kɔ-sɔgɔli, ani split jerk.
• "Snatch Complex" bɛ Kɛ ni fanga-bɔli ye, sanfɛla-sɔgɔli, hang snatch, ani snatch balansi.
• "Deadlift Complex" kɔnɔ, laadala deadlift, Rumani deadlift, sumo deadlift ani sen gɛlɛnw deadlift bɛ yen.
• "Squat Complex" kɔnɔ, ɲɛfɛla sɔgɔli, sanfɛla sɔgɔli, kɔfɛla sɔgɔli, ani sɔgɔli jɔlen bɛ yen.

Apakah latihan yang baik sebagai pelengkap untuk Barbell ka girinya-taama-yɔrɔ?

• Front Squats fana bɛ se ka Barbell Weightlifting Complex dafa barisa u bɛ dɛmɛ ka farikolo duguma fanga bonya ani ka taama ni balansi ɲɛ, o minnu ye fɛnba ye barbell minɛcogo la jɔyɔrɔ suguya caman na.
• Sanfɛla digili ye farikoloɲɛnajɛ ɲuman wɛrɛ ye min bɛ se ka kɛ ɲɔgɔn fɛ bawo u bɛ kamankunw ni bolokɔniw barika bonya, ka sanfɛla fanga bonya min ka kan ka kɛ ka wuli suguya caman kɛ Barbell Weightlifting Complex kɔnɔ.