Barbell Atakhala Pamutu Press

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Deltoid Anterior
• Amashwa eqhapho: Deltoid Lateral, Serratus Anterior, Triceps Brachii

Ukuxhumana kwe Barbell Atakhala Pamutu Press

The Barbell Seated Overhead Press ndi masewera olimbitsa thupi omwe amayang'ana mapewa, ma triceps, ndi minofu yam'mwamba, yomwe imapereka njira yowonjezera yowonjezera mphamvu zam'mwamba ndi kukhazikika. Ndiwoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa mphamvu yake imatha kusinthidwa mosavuta posintha kulemera komwe kumagwiritsidwa ntchito. Anthu amatha kusankha masewerawa kuti apititse patsogolo luso lawo lamasewera, kuwongolera kaimidwe, kapena kupanga minofu kumtunda.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Atakhala Pamutu Press

• Gwirani chingwecho ndi manja anu kuyang'ana kutsogolo ndi manja anu otalikirapo kusiyana ndi mapewa-m'lifupi motalikirana, kenaka munyamule pachoyikapo ndikuchigwira pamwamba pamutu panu kutalika kwa mikono.
• Pang'onopang'ono tsitsani barbell mpaka pachifuwa chanu, ndikusunga zigono zanu pafupi ndi thupi lanu komanso msana wanu mowongoka.
• Pamene barbell ili pafupi ndi chifuwa chanu, ikani kumbuyo kumalo oyambira pogwiritsa ntchito mapewa anu pamene mukutulutsa mpweya.
• Bwerezani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe abwino panthawi yonse yolimbitsa thupi.

Izinto zokwenza Barbell Atakhala Pamutu Press

• Kugwira Moyenera: Gwirani chotchingacho ndikuchigwira mokulirapo pang'ono kuposa m'lifupi mwake. Manja anu ayenera kuyang'ana kutsogolo, ndipo manja anu ayenera kukhala ofanana ndi manja anu. Pewani kugwira chotchinga kwambiri kapena chopapatiza, chifukwa izi zitha kusokoneza mapewa anu ndi manja anu.
• Mayendedwe Oyendetsedwa: Mukakweza barbell, onetsetsani kuti kuyenda kwanu kukuchedwa komanso kumayendetsedwa. Kanikizani barbell molunjika mpaka manja anu atatambasulidwa, kenaka muchepetse pang'onopang'ono. Pewani mayendedwe othamanga kapena othamanga, chifukwa izi zingayambitse kuvulala.
• Sungani Barbell Pakati: Onetsetsani kuti barbell yakhazikika pamapewa anu osati kutsogolo kwa nkhope yanu.

Barbell Atakhala Pamutu Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Atakhala Pamutu Press?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Seated Overhead Press. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira magawo angapo oyamba kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe kutentha ndi kutambasula pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Atakhala Pamutu Press?

• Kuyimirira Pamwamba pa Barbell Press: M'malo mokhala, kusinthaku kumachitidwa kuyimirira, kuchititsa minofu yambiri yapakati ndi yotsika kuti ikhale yokhazikika.
• Kumbuyo kwa Neck Barbell Pamwamba Pamwamba: Pakusiyana uku, barbell imakanikizidwa kuchokera kuseri kwa khosi, ikuyang'ana mapewa kuchokera kumbali ina.
• Seated Overhead Press ndi Smith Machine: Kusinthaku kumagwiritsa ntchito makina a Smith, kupereka kukhazikika komanso kuwongolera kayendetsedwe kake.
• Arnold Press: Amatchedwa dzina la Arnold Schwarzenegger, kusiyana kumeneku kumaphatikizapo kusinthasintha zikhatho kuchokera kuyang'ana ku thupi lomwe lili pansi pa kayendetsedwe ka kayendetsedwe kake kakuyang'ana kutsogolo pamwamba, ndikupereka ntchito yowonjezereka ya mapewa.

Izinto zokufunda ezishisa ezivumelekile Barbell Atakhala Pamutu Press?

• Push-ups: Push-ups imayang'ana pachifuwa, triceps, ndi mapewa, mofanana ndi Barbell Seated Overhead Press. Mwa kulimbikitsa minofu imeneyi, mukhoza kuwonjezera mphamvu yanu yopondereza komanso kupirira.
• Mizere Yowongoka: Mizere yowongoka imagwira misampha yakumtunda ndi ma deltoid, minofu yomwe imagwiranso ntchito pa Barbell Seated Overhead Press. Zochita izi zitha kuthandizira kukhazikika kwa lamba wamapewa anu, zomwe zimapangitsa kuti pakhale makina osindikizira amphamvu komanso otetezeka.