Barbell Atakhala Patsogolo Kwezani

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Deltoid Anterior
• Amashwa eqhapho: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior

Ukuxhumana kwe Barbell Atakhala Patsogolo Kwezani

Barbell Seated Front Raise ndi masewera olimbitsa thupi amphamvu omwe amayang'ana ma deltoids apambuyo, kukulitsa mphamvu zamapewa komanso kukhazikika. Zochita izi ndi zabwino kwa othamanga ndi okonda masewera olimbitsa thupi omwe akuyang'ana kuti apange mphamvu zapamwamba za thupi, makamaka m'dera la mapewa. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti apititse patsogolo luso lawo lakukweza, kupititsa patsogolo matanthauzo a minofu, ndi kulimbikitsa masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Atakhala Patsogolo Kwezani

• Gwirani kachitsuloko ndikugwira mopitirira muyeso (mikono moyang'anizana ndi thupi lanu) ndi manja otambasuka pang'ono kusiyana ndi m'lifupi mwake mapewa.
• Ndi msana wowongoka komanso pachimake, kwezani barbell molunjika patsogolo panu mpaka ifike kutalika kwa phewa, ndikukweza manja anu koma osatseka.
• Imani pang'onopang'ono pamwamba pa kayendetsedwe kake, ndikuganizira kwambiri kugwirizanitsa minofu ya mapewa anu.
• Pang'onopang'ono tsitsani barbell mpaka ntchafu zanu, ndikuwongolera kusuntha kuti mumalize kubwereza kamodzi. Bwerezani chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Barbell Atakhala Patsogolo Kwezani

• Kuyika Pamanja: Gwirani belulo ndikugwira m'lifupi m'lifupi mapewa, zikhato zikuyang'ana pansi. Manja anu akhale ocheperako pang'ono kusiyana ndi mapewa m'lifupi mwake. Kuwonjeza mopitirira muyeso kungayambitse kusalinganika ndi kuvulala komwe kungatheke.
• Mayendedwe Oyendetsedwa: Kwezani barbell pang'onopang'ono, mowongolera mpaka pamapewa anu. Kusuntha kofulumira komanso kogwedezeka kungayambitse kuvulala ndipo sikuthandiza kwambiri poyang'ana minofu yomwe ikufunidwa. Momwemonso, potsitsa barbell, chitani pang'onopang'ono komanso mowongolera.
• Kuyenda Kwambiri: Pewani chiyeso chogwiritsa ntchito mitundu ingapo yoyenda yomwe ili yayikulu kwambiri. Kukweza barbell pamwamba pa mapewa kumatha kubweretsa zovuta zosafunikira pamapewa anu ndipo kungayambitse kuvulala. 5

Barbell Atakhala Patsogolo Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Atakhala Patsogolo Kwezani?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Seated Front Raise. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ntchitoyi imayang'ana kwambiri kutsogolo kwa phewa (anterior deltoids), komanso imagwira ntchito pachifuwa chapamwamba ndi serratus anterior. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetsetse zolimbitsa thupi kuti atsimikizire luso loyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Atakhala Patsogolo Kwezani?

• Incline Bench Front Kwezani: Kusinthaku kumachitika pa benchi yolowera, kulunjika kutsogolo kwa deltoids kuchokera mbali ina.
• Kuyimilira kwa Barbell Front Kwezani: Kusinthaku kumachitika kuyimirira, komwe kumapangitsa kuti thupi likhale lokhazikika komanso lotsika.
• One-Arm Barbell Seated Front Kwezani: Kusinthaku kumachitika mkono umodzi panthawi, kukulolani kuti muyang'ane paphewa lililonse payekha.
• Cable Seated Front Kwezani: Kusinthaku kumagwiritsa ntchito makina a chingwe, omwe amapereka kusamvana nthawi zonse.

Izinto zokufunda ezishisa ezivumelekile Barbell Atakhala Patsogolo Kwezani?

• Mzere Wowongoka wa Barbell : Zochitazi ndizothandizira kwambiri kwa Barbell Seated Front Raise chifukwa sikuti amangogwira mapewa komanso amagwirizanitsa minofu ya trapezius yomwe ili pamwamba pa msana, ndikupatsanso thupi lapamwamba kwambiri.
• Kukweza Kwapambuyo: Kukweza kwapambuyo ndikothandiza kwambiri kwa Barbell Seated Front Raises pomwe akulunjika kumbuyo (mbali) deltoids, kupititsa patsogolo mphamvu zonse ndi tanthauzo la minofu yamapewa, ndikuwonetsetsa kuti chitukuko chikuyenda bwino molumikizana ndi ma deltoids akutsogolo omwe amayang'ana kutsogolo. amakweza.