Barbell Akhale Oyera Pansi pa Mawondo

• Inhloko yeziNdawo: Kujisikira
• Idivayisi: Mexau Karala

Ukuxhumana kwe Barbell Akhale Oyera Pansi pa Mawondo

The Barbell Hang Clean Below the Knees ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ndikulimbitsa minofu yakumunsi kwa thupi, msana, ndi mapewa. Ndi yoyenera kwa othamanga, makamaka omwe akuchita nawo masewera amphamvu ndi mphamvu, kapena aliyense amene akufuna kupititsa patsogolo mphamvu zawo zophulika ndi kugwirizanitsa minofu. Kuchita masewera olimbitsa thupi sikumangowonjezera masewera olimbitsa thupi komanso kumalimbikitsa kaimidwe kabwino, kulimbitsa minofu, komanso kulimbitsa thupi lonse, ndikupangitsa kukhala kofunikira kumagulu aliwonse olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Akhale Oyera Pansi pa Mawondo

• Gwirani mawondo anu pang'ono ndikumangirira m'chiuno mwanu kuti muchepetse belu pansi pa mawondo anu, kukhala ndi msana wosalala ndikusunga chotchinga pafupi ndi thupi lanu.
• Limbikitsani mwamsanga chiuno ndi mawondo anu pamene mukugwedeza mapewa anu kuti mukokere barbell m'mwamba, kusunga kapamwamba pafupi ndi thupi lanu momwe mungathere.
• Pamene barbell ikufika pamtunda wake wapamwamba kwambiri, igwetseni pansi pake ndikugwada mawondo anu ndi m'chiuno, kugwira mapewa anu akutsogolo ndikuloza kutsogolo.
• Imirirani molunjika kuti mutsirize kukweza, kenaka tsitsani barbell mosamala pamalo oyambira kuti mukonzekere kubwereza kotsatira.

Izinto zokwenza Barbell Akhale Oyera Pansi pa Mawondo

• **Kuyenda Koyenera**: Kusunthaku kuyenera kukhala kophulika. Kokani barbell mmwamba ndikukulitsa m'chiuno ndi mawondo anu, kenako kukoka thupi lanu mwachangu pansi pa bar ndikugwera pamalo otsetsereka. Gwirani bala pamapewa anu akutsogolo ndikuyimirira kuti mumalize kusuntha. Pewani kukoka mipiringidzo ndi manja anu; m'malo mwake, gwiritsani ntchito mphamvu yopangidwa kuchokera m'chiuno ndi miyendo yanu.
• **Kupewa Zolakwa Zomwe Ambiri **: Kulakwitsa kofala ndikuzungulira kumbuyo panthawi yokweza, zomwe zingayambitse kuvulala. Nthawi zonse sungani msana wanu mowongoka. Kulakwitsa kwina ndikukokera mipiringidzo pamwamba kwambiri musanalowe pansi pake. Mipiringidzo iyenera kukokedwa pamtunda wokwanira kuti ikuloleni kulowa pansi pake ndi

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 ndikofunika kuzindikira kuti iyi ndi kayendetsedwe kake kamene kamafuna mawonekedwe abwino ndi njira zopewera kuvulala. Ndibwino kuti oyamba kumene ayambe ndi kulemera kopepuka kuti aphunzire mawonekedwe olondola ndikuwonjezera pang'onopang'ono kulemera kwawo pamene mphamvu zawo ndi luso lawo likukula. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi kapena wonyamula katundu wodziwa bwino kuyang'anira kuti apereke chitsogozo ndi ndemanga. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ngati mukumva kupweteka kapena kusapeza bwino, siyani masewerawa ndikukambirana ndi katswiri wolimbitsa thupi kapena wothandizira zaumoyo.

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

• Kettlebell Yang'anani Pansi pa Mawondo: Mu kusiyana kumeneku, kettlebells amagwiritsidwa ntchito m'malo mwa barbell, kupereka kugwidwa kosiyana ndi kugawa kulemera, zomwe zingatsutse minofu yanu m'njira zatsopano.
• Single Arm Barbell Imang'ambika Pansi pa Mawondo: Kusiyanaku kumaphatikizapo kugwiritsa ntchito belu ndi dzanja limodzi, zomwe zingathandize kupititsa patsogolo mphamvu za unilateral ndi kusinthasintha.
• Kukoka Kwambiri Kuchokera Pang'onopang'ono Pansi pa Mawondo : Kusiyanaku kumayang'ana kwambiri pa kayendetsedwe ka kukoka, ndi barbell imakokera mpaka kutalika kwa mapewa, osati kugwidwa kutsogolo kwa squat.
• Power Clean from Hang Below the Knees: M'kusiyana uku, barbell imagwidwa pamalo a squat pang'ono, m'malo mwa squat yonse, yomwe ingathandize kukonza mphamvu ndi kuphulika.

Izinto zokufunda ezishisa ezivumelekile Barbell Akhale Oyera Pansi pa Mawondo?

• The Romanian Deadlift imathandiziranso Barbell Hang Clean Pansi pa Mawondo, chifukwa imayang'ana pa kayendetsedwe ka ntchafu za m'chiuno zomwe ndizofunikira kuti zikokere koyera, ndipo zimalimbitsa unyolo wam'mbuyo, kuphatikizapo hamstrings ndi m'munsi.
• Push Press ndi ntchito ina yofananira, chifukwa imapanga mphamvu zophulika m'mapewa ndi manja, zomwe zimafunikira kuti musunthire bwino belu lotchinga kuchokera pamalo ogwirira kupita pamalo okwera poyera.