Barbell Complex - Miyendo Yolimba Yakufa - Yoyera - Gawo

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mexau Karala

Ukuxhumana kwe Barbell Complex - Miyendo Yolimba Yakufa - Yoyera - Gawo

The Barbell Complex - Stiff Leg Deadlift - Clean - Step ndi masewera olimbitsa thupi amphamvu, athunthu omwe amayang'ana kwambiri kumanga nyonga, kulimbitsa minofu, komanso kupirira mtima. Ntchitoyi ndi yabwino kwa okonda masewera olimbitsa thupi apakati mpaka apamwamba, makamaka omwe ali ndi chidwi chokweza masikelo, kuchita masewera olimbitsa thupi, kapena kuchita masewera olimbitsa thupi. Anthu amatha kusankha izi chifukwa chogwira ntchito bwino m'magulu angapo a minofu, kuthekera kwake kupititsa patsogolo mphamvu ndi ukadaulo, komanso kuthekera kwake kutentha zopatsa mphamvu ndikuwonjezera kuchuluka kwa metabolic.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Complex - Miyendo Yolimba Yakufa - Yoyera - Gawo

• Pang'onopang'ono tsitsani belu pansi pomangirira m'chiuno mwanu ndikuwongola miyendo yanu, kenaka kwezani thupi lanu kuti libwerere pomwe mukuyambira.
• Sinthani ku Oyera poweramitsa mawondo anu pang'ono ndikukulitsa chiuno ndi mawondo mwachangu kwinaku mukukokera chotchinga m'mwamba, ndikuchiyika pafupi ndi thupi lanu.
• Pamene barbell ifika pachifuwa, ikani thupi lanu pansi pa bar poweramitsa mawondo anu ndikutembenuza manja anu kuti mugwire mapewa anu, zigongono zanu ziyenera kuloza kutsogolo.
• Imani mowongoka, izi zimamaliza Kuyeretsa. Kuti muwonjezere Gawo, yendani kutsogolo ndi phazi limodzi mukusunga chotchinga pamapewa anu, kenako bwererani pamalo oyamba ndikutsitsa barbell kuti mumalize ntchitoyi.

Izinto zokwenza Barbell Complex - Miyendo Yolimba Yakufa - Yoyera - Gawo

• Kutenthetsa: Musanayambe Barbell Complex, onetsetsani kuti mwatenthetsa thupi lanu mokwanira, makamaka miyendo, msana, ndi mapewa. Izi zidzakonzekeretsa minofu yanu kuti igwire ntchito yolemetsa ndikupewa kuvulala.
• Sankhani Kulemera Koyenera: Sankhani kulemera komwe kuli kovuta koma kosavuta. Ndi bwino kuyamba ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mukukula. Kukweza cholemetsa cholemera kwambiri kumatha kusokoneza mawonekedwe anu ndikupangitsa kuvulala. Zolakwa Zomwe Muyenera Kupewa:
• Kuzungulira Msana Wanu

Barbell Complex - Miyendo Yolimba Yakufa - Yoyera - Gawo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Complex - Miyendo Yolimba Yakufa - Yoyera - Gawo?

The Barbell Complex - Stiff Leg Deadlift - Clean - Zochita masewera olimbitsa thupi ndizovuta zomwe zimaphatikizapo magulu angapo a minofu ndipo zimafuna mphamvu yabwino, kusinthasintha, ndi kugwirizana. Nthawi zambiri amalangizidwa kuti akhale olimba apakati mpaka apamwamba chifukwa chazovuta zake. Komabe, oyamba kumene atha kukwanitsa kuchita izi. Ayenera kuyamba ndi kudziwa chigawo chilichonse cha zovutazo payekhapayekha, monga kulimba kwa mwendo, kuyeretsa, ndi sitepe. Ndikofunikira kuphunzira mawonekedwe ndi njira yoyenera pamasewera aliwonse kuti musavulale. Akakhala omasuka ndi kayendetsedwe kake, amatha kuyamba kuwaphatikiza kukhala ma barbell complex. Ndibwino kuti muyambe ndi kulemera kopepuka ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi chidaliro zimakula. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi waumwini kuti muwonetsetse kuti masewerawa akuchitidwa moyenera komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Complex - Miyendo Yolimba Yakufa - Yoyera - Gawo?

• Kusiyanitsa kwina kungaphatikizepo Barbell Complex yokhala ndi Sumo Deadlift, kusintha kukhala Hang Clean, ndikumaliza ndi Reverse Lunge.
• Kusiyana kwachitatu kungakhale Barbell Complex yokhala ndi Leg One Deadlift, yotsatiridwa ndi Muscle Clean, kenako Side Lunge.
• Zosiyanasiyana zinayi zitha kukhala Barbell Complex yophatikiza Deficit Deadlift, yotsatiridwa ndi Clean and Jerk, kenako Curtsy Lunge.
• Kusintha kwachisanu kumatha kukhala ndi Barbell Complex yokhala ndi Trap Bar Deadlift, kusintha kukhala Split Clean, ndikumaliza ndi Walking Lunge.

Izinto zokufunda ezishisa ezivumelekile Barbell Complex - Miyendo Yolimba Yakufa - Yoyera - Gawo?

• Push Press: Push Press imathandizira Barbell Complex chifukwa imapangitsa mphamvu ndi mphamvu zonse, makamaka kumtunda ndi pachimake. Izi ndizopindulitsa pakuyenda kwa Ukhondo, komwe kumafunikira pachimake komanso kumtunda kuti mukweze bwino.
• Bent Over Rows: Zochita izi zimakwaniritsa Barbell Complex polimbitsa minofu yam'mbuyo, yomwe imakhudzidwa kwambiri ndi Stiff Leg Deadlift ndi Clean. Msana wamphamvu ukhoza kupititsa patsogolo kaimidwe kanu ndikuchepetsa chiopsezo chovulazidwa pochita mayendedwe ovutawa.