Barbell Atayima Pankhondo Yambiri Yankhondo

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Mexau Karala

Ukuxhumana kwe Barbell Atayima Pankhondo Yambiri Yankhondo

The Barbell Standing Wide Military Press ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma deltoids, triceps, ndi minofu yam'mbuyo yam'mbuyo, yomwe imapereka masewera olimbitsa thupi apamwamba kwambiri. Ndi masewera olimbitsa thupi abwino kwa anthu omwe akufuna kulimbitsa thupi lawo, kumanga minofu, komanso kupititsa patsogolo masewerawo. Kuchita masewera olimbitsa thupi kumakhala kopindulitsa makamaka chifukwa chakuti amatha kugwirizanitsa magulu ambiri a minofu panthawi imodzi, kulimbikitsa kaimidwe kabwino, kukhazikika kwa mapewa, ndi kuwonjezeka kwa mphamvu za thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Atayima Pankhondo Yambiri Yankhondo

• Gwirani kansalu kotchinga ndi kugwiritsitsa mopitirira (manja kuyang'ana kutsogolo), manja atayikidwa motalikirapo kuposa m'lifupi m'lifupi la mapewa ndikuchichotsa pachoyikapo, ndikuchifikitsa pa phewa.
• Imani molunjika, limbitsani pachimake ndikusunga msana wanu mowongoka, kenako kanikizani barbell molunjika mpaka manja anu atatambasulidwa, koma osatsekedwa.
• Imani kaye pang'ono pamwamba, kenako tsitsani belu pang'onopang'ono mpaka pa phewa mwadongosolo.
• Bwerezani njira yokweza ndi kutsitsa kuchuluka kwa ma reps omwe mukufuna, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Barbell Atayima Pankhondo Yambiri Yankhondo

• Kugwira Moyenera: Manja anu ayenera kukhala otambalala kuposa m'lifupi mwamapewa motalikirana. Kusagwira mokwanira mokwanira kumatha kukuvutitsani mapewa ndi manja anu. The barbell iyenera kukhala pa collarbone yanu ndipo muyenera kugwira kapamwamba kuti manja anu ayang'ane kutsogolo.
• Kuyenda Koyendetsedwa: Pewani kuchita masewera olimbitsa thupi mothamanga. Kuyenda kuyenera kuyendetsedwa, pokweza chotchinga m'mwamba ndikuchitsitsa pansi. Izi sizimangothandiza kupewa kuvulala, komanso zimakulitsa kukhudzidwa kwa minofu.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewera olimbitsa thupi, ndikofunikira kugwiritsa ntchito mayendedwe osiyanasiyana. Izi zikutanthauza kutambasula manja anu mokwanira pamwamba pa chonyamuliracho

Barbell Atayima Pankhondo Yambiri Yankhondo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Atayima Pankhondo Yambiri Yankhondo?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Standing Wide Military Press, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ntchitoyi imayang'ana kwambiri mapewa komanso imagwiranso ntchito ma triceps ndi kumtunda kumbuyo. Nthawi zonse timalimbikitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziwongolera njira ndi njira zolondola. Ndikofunikiranso kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Atayima Pankhondo Yambiri Yankhondo?

• Seated Barbell Military Press: Kusiyanaku kumachitika mutakhala pansi, zomwe zingathandize kukhazikika kumbuyo ndikuyang'ana kwambiri minofu ya mapewa.
• Kumbuyo kwa Neck Military Press: Mu kusiyana kumeneku, barbell imatsitsidwa kumbuyo kwa khosi osati kutsogolo, ikuyang'ana mbali zosiyanasiyana za mapewa.
• Arnold Press: Amatchedwa Arnold Schwarzenegger, kusiyana kumeneku kumaphatikizapo kupotoza manja panthawi yokweza, kugwira ntchito mapewa mwanjira ina.
• Push Press: Kusinthaku kumaphatikizapo kuyendetsa mwendo pang'ono kuti kuthandizire kukanikiza zitsulo zam'mutu, kukulolani kukweza zolemera kwambiri ndikuchita minofu yambiri.

Izinto zokufunda ezishisa ezivumelekile Barbell Atayima Pankhondo Yambiri Yankhondo?

• Push-ups: Push-ups imagwira ntchito pa pectoral, triceps, ndi deltoids, mofanana ndi Barbell Standing Wide Military Press, kupereka njira yolemetsa thupi yomwe ingathandize kuti thupi lonse likhale lamphamvu komanso lokhazikika.
• Mizere Yowongoka: Mizere yowongoka imayang'ana pa trapezius ndi deltoids, minofu yomwe imagwiranso ntchito mu Barbell Standing Wide Military Press, motero imapangitsa mphamvu ndi chipiriro cha minofuyi kuti igwire bwino ntchito yankhondo.