Barbell Hang Oyera

• Inhloko yeziNdawo: Kujisikira
• Idivayisi: Mexau Karala

Ukuxhumana kwe Barbell Hang Oyera

Barbell Hang Clean ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri minofu m'munsi mwa thupi, msana, ndi mapewa, zomwe zimathandizira kupititsa patsogolo mphamvu, kuthamanga, ndi masewera onse. Ndizopindulitsa makamaka kwa othamanga pamasewera omwe amafunikira mayendedwe ophulika, monga mpira, njanji ndi bwalo, kapena kukweza zitsulo. Anthu amatha kuphatikizira izi m'chizoloŵezi chawo kuti apititse patsogolo kugwirizanitsa kwa minofu, kulimbikitsa kukula kwa minofu, ndi kupititsa patsogolo mphamvu zawo zogwirira ntchito tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Hang Oyera

• Pindani m'chiuno ndi mawondo anu pang'ono pamene mukuwongoka msana wanu, kutsitsa barbell mpaka pamwamba pa mawondo anu; awa ndiye popachika malo anu.
• Mwachangu komanso mwamphamvu tambasulani m'chiuno, mawondo, ndi akakolo (monga kudumpha) kwinaku mukukweza mapewa anu ndikukokera chotchinga m'mwamba ndi manja anu.
• Pamene barbell ikufika kutalika kwake, tsitsani mwachangu pansi pake pogwada mawondo anu ndi m'chiuno, mukugwira mapewa anu akutsogolo ndikuyang'ana kutsogolo.
• Imirirani mowongoka kuti mumalize kukweza, kenako tsitsani belulo kubwerera pamalo opachikika kuti mukonzekere kubwerezanso.

Izinto zokwenza Barbell Hang Oyera

• **Pewani Kukoka Ndi Mikono**: Kulakwitsa kofala ndikuyesa kukweza belu pogwiritsa ntchito mphamvu ya mikono yanu. The barbell hang clean ndi masewera olimbitsa thupi athunthu ndipo mphamvu iyenera kubwera kuchokera m'chiuno ndi miyendo yanu. Pamene mukukweza kapamwamba, kanikizani m'chiuno mwanu kutsogolo ndikuyimirira mwamphamvu, pogwiritsa ntchito liwiro lothandizira kukweza mipiringidzo.
• **Kuyika kwa Elbow**: Pamene mukukweza belu, zigongono zanu ziyenera kuzungulira pansi pa bala ndikuloza kunja. Anthu ambiri amalakwitsa kusunga zigongono zawo pansi kapena kumbuyo, zomwe zingayambitse kuvulala. Kamodzi bala

Barbell Hang Oyera Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Hang Oyera?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Hang Clean, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti mudziwe bwino mawonekedwe ndi luso kaye. Zochita izi ndizovuta kwambiri zomwe zimafuna kugwirizana, nthawi, ndi mphamvu, choncho ndikofunikira kuti muphunzire bwino kuti musavulale. Ndibwino kuti mupeze malangizo kuchokera kwa katswiri wolimbitsa thupi kapena mphunzitsi yemwe angapereke ndemanga ndi kukonza.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Hang Oyera?

• Yendetsani Mphamvu Yoyera: Mofanana ndi muyeso wapachika, mtundu uwu umaphatikizapo kugwira barbell pamalo otsetsereka pang'ono, kuyang'ana kwambiri kukoka ndi kuchepera pa squat.
• Kokerani Koyera: Kusinthaku kumasiyitsa gawo lophatikizira, ndikungoyang'ana mayendedwe amphamvu okwera m'mwamba.
• High Hang Clean: Mtunduwu umayamba ndi barbell pamlingo wa m'chiuno, womwe umafunikira kukulitsa kwamphamvu kwa ntchafu kuti akweze kulemera kwake.
• Zoyera ndi Zowonongeka: Kusiyanasiyana kumeneku kumaphatikizapo kugwedezeka pambuyo pa kuyeretsa, kubweretsa zitsulo pamwamba kuti muzitha kulimbitsa thupi lonse.

Izinto zokufunda ezishisa ezivumelekile Barbell Hang Oyera?

• Zochita zolimbitsa thupi za Push Press zimayenderana ndi Barbell Hang Cleans polimbitsa ma deltoid, ma triceps, ndi minofu yakumtunda kwa thupi, yomwe imagwiritsidwa ntchito polandira bala mu malo a 'rack' panthawi yoyeretsa, komanso kukulitsa mphamvu zophulika zomwe zimafunikira kuyendetsa chotchinga m'mwamba.
• Ma Deadlifts ndi masewera ena abwino kwambiri owonjezera a Barbell Hang Cleans pomwe amayang'ana kwambiri kulimbitsa mphamvu ya unyolo wakumbuyo, kuphatikiza ma hamstrings, glutes, ndi minofu yakumbuyo yam'mbuyo, zomwe ndizofunikira pakukoka koyamba kwa ukhondo.