Barbell Akhale Oyera Pansi pa Mawondo

• Inhloko yeziNdawo: Kujisikira
• Idivayisi: Mexau Karala

Ukuxhumana kwe Barbell Akhale Oyera Pansi pa Mawondo

The Barbell Hang Oyera Pansi pa Mawondo ndi ntchito yolimbitsa mphamvu yomwe imayang'ana magulu angapo a minofu, kuphatikizapo mapewa, mikono, ndi miyendo, komanso kuwongolera bwino ndi kugwirizana kwanu. Ntchitoyi ndi yabwino kwa othamanga, onyamula zitsulo, komanso okonda masewera olimbitsa thupi omwe akuyang'ana kuti awonjezere mphamvu zawo ndi kuphulika. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathe kupititsa patsogolo njira yanu yonyamulira, kulimbitsa mphamvu zanu zonse, ndikuthandizani kuti mukhale ndi thupi lolimba kwambiri.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Akhale Oyera Pansi pa Mawondo

• Maondo anu ndi m'chiuno kuti muchepetse barbell mpaka pansi pa mawondo anu, ndikusunga msana wanu molunjika ndi chifuwa chanu.
• Wonjezerani mwamsanga m'chiuno ndi mawondo pamene mukukoka barbell m'mwamba, ndikuyiyika pafupi ndi thupi lanu.
• Pamene barbell ikufika pachifuwa, tembenuzani mwamsanga zigongono zanu pansi pa barbell ndikuyigwira pamapewa anu, ndikugwera mu squat pang'ono kuti mutenge kulemera kwake.
• Imirirani mmbuyo kumalo oyambira, kusunga barbell pamapewa anu, kenaka muchepetse mpaka ku ntchafu zanu kuti mutsirize kubwereza kamodzi.

Izinto zokwenza Barbell Akhale Oyera Pansi pa Mawondo

• Kuyenda Koyenera: Yambitsani mayendedwe poyendetsa m'chiuno mwanu kutsogolo ndikukoka barbell m'mwamba. Pamene barbell ikufika pakati pa ntchafu yanu, mwamsanga mugwetse pansi pa bala ndikuwerama mawondo anu ndi zigongono, kugwira mapewa anu akutsogolo. Pewani kukoka barbell pamwamba kwambiri kapena pansi kwambiri; bala iyenera kuyenda molunjika.
• Kugwiritsa Ntchito Miyendo ndi M'chiuno: Cholakwika chofala ndikugwiritsa ntchito mikono kukweza belu m'malo mokweza miyendo ndi chiuno. Mphamvu ya hang clean imachokera kumunsi kwa thupi. Onetsetsani kuti mwatambasula m'chiuno ndi mawondo anu

Barbell Akhale Oyera Pansi pa Mawondo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Akhale Oyera Pansi pa Mawondo?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Hang Clean Pansi pa Mawondo, koma ndikofunikira kuzindikira kuti iyi ndi kayendetsedwe kake kamene kamafuna mawonekedwe abwino ndi luso. Chifukwa chake, tikulimbikitsidwa kuti oyamba kumene ayambe ndi kulemera kopepuka kuti aphunzire mawonekedwe olondola ndikupewa kuvulala. Zitha kukhala zothandizanso kukhala ndi mphunzitsi wanu kapena wonyamula katundu wodziwa kukutsogolerani poyambira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Akhale Oyera Pansi pa Mawondo?

• Kettlebell Hang Oyera Pansi pa Mawondo: Kusintha kumeneku kumalowa m'malo mwa barbell ndi kettlebell, zomwe zingathandize kupititsa patsogolo mphamvu zogwira ndi kukhazikika kwa mapewa.
• Single-Arm Barbell Imakhazikika Pansi Pamabondo: Kusinthaku kumachitika pogwiritsa ntchito mkono umodzi panthawi, zomwe zingathandize kuzindikira ndi kukonza kusalinganika pakati pa kumanzere ndi kumanja.
• Yendetsani Mphamvu Pansi pa Mawondo: Kusinthaku kumawonjezera kulumpha pang'ono ndikulowa m'malo a squat pang'ono, zomwe zingathandize kukulitsa mphamvu zophulika ndi liwiro.
• Yendetsani Pansi pa Mawondo Ndi Kuyimitsa: Kusinthaku kumawonjezera kupuma pansi pa kayendetsedwe kake, komwe kungathandize kukonza kuwongolera ndi luso, ndikuwonjezera nthawi yolimbana.

Izinto zokufunda ezishisa ezivumelekile Barbell Akhale Oyera Pansi pa Mawondo?

• Ma Romanian Deadlifts amathanso kuthandizira Barbell Hang Oyera Pansi pa Mawondo, pamene amayang'ana minofu yam'mbuyo - ma hamstrings, glutes, ndi m'munsi kumbuyo - zomwe ndizofunikira kwambiri pa kukoka kwa ukhondo, ndipo zimathandiza kusintha kayendedwe ka hinge, chigawo chachikulu mu hang clean.
• Push Presses ndi masewera ena okhudzana nawo, chifukwa amawonjezera mphamvu ya phewa ndi kumtunda kwa thupi lofunika pa "kugwira" gawo la Barbell Hang Clean Below the Knees, komanso amawonjezera mphamvu zanu zophulika, zomwe ndizofunikira kwa oyera.