Barbell Oyera Kuchokera ku Mindanda

• Inhloko yeziNdawo: Kujisikira
• Idivayisi: Mexau Karala

Ukuxhumana kwe Barbell Oyera Kuchokera ku Mindanda

The Barbell Clean From Blocks ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri minofu ya miyendo yanu, msana, ndi mapewa. Amapangidwira othamanga ndi okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo, kuthamanga, ndi masewera onse. Mwa kuphatikiza izi muzochita zanu, mutha kukulitsa luso lanu lonyamulira, kukulitsa mphamvu zanu zophulika, ndikuwonjezera minofu yanu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Oyera Kuchokera ku Mindanda

• Phimbani m'mawondo ndi m'chiuno kuti mutsitse thupi lanu ndikugwira chitsulocho ndikugwira mwamphamvu, kuonetsetsa kuti manja anu ndi otambalala pang'ono kusiyana ndi m'lifupi mwake mapewa.
• Yambani kukwezako poyendetsa zidendene zanu kuti muwonjeze mawondo anu ndi chiuno, kukokera chotchinga m'mwamba ndikuchisunga pafupi ndi thupi lanu momwe mungathere.
• Pamene barbell ikufika pachifuwa chanu, tsitsani mwachangu pansi pa bar poweramitsa mawondo ndi m'chiuno mwanu, kugwira kapamwamba pamapewa anu akutsogolo ndikuloza kutsogolo ndi pamwamba.
• Imirirani mowongoka kuti mumalize kukweza, kenako tsitsani belulo mosamala pama block kuti mutsirize ntchitoyo.

Izinto zokwenza Barbell Oyera Kuchokera ku Mindanda

• Gwiritsani Ntchito Miyendo Yanu ndi Ziuno : Kukweza koyambirira pazitsulozo kuyenera kuyendetsedwa ndi miyendo ndi m'chiuno, osati manja anu. Yendetsani kupyola zidendene zanu kuti muimirire ndikukankhira m'chiuno patsogolo nthawi imodzi. Pamene barbell ikudutsa mawondo anu, tambasulani mwamsanga mapiko anu, mawondo, ndi chiuno pamene mukukweza mapewa anu, kukokera chingwecho m'mwamba. Zolakwika zomwe muyenera kupewa: Osagwiritsa ntchito manja anu kukokera chotchinga mmwamba. Izi zingapangitse kuti musanyamule bwino komanso kuvulazidwa.
• Kusinthasintha kwa Chigongono Chachangu: Pamene barbell ikufika pachimake

Barbell Oyera Kuchokera ku Mindanda Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Oyera Kuchokera ku Mindanda?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Clean From Blocks, koma tikulimbikitsidwa kutero motsogozedwa ndi katswiri wophunzitsidwa bwino kapena mphunzitsi. Izi ndichifukwa choti masewerawa ndi kayendetsedwe kake kamene kamafuna njira yabwino kuti musavulaze. Ndikofunikiranso kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikuwonjezera pang'onopang'ono kulemera monga mphamvu ndi luso zikuyenda bwino. Monga nthawi zonse, oyamba kumene ayenera kukaonana ndi katswiri asanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Oyera Kuchokera ku Mindanda?

• The Hang Clean From Blocks ndi kusiyana kwina komwe barbell imakwezedwa kuchokera pazitsulo, koma malo oyambira amachokera ku "hang" malo, nthawi zambiri kuzungulira mawondo.
• Kukoka Koyera Kuchokera ku Blocks ndi kusiyana komwe kumatsindika gawo lachiwiri lachikoka choyeretsa, kuyang'ana pa kuphulika kwapamwamba ndi kukoka kwakukulu, popanda kulandira bala kutsogolo kwa squat.
• Kukoka Kwapamwamba Kwambiri Kuchokera ku Blocks ndikosiyana kofanana ndi kukoka koyera, koma ndikugogomezera kwambiri kukoka komaliza kopita m'mwamba, ndi chonyamulira kukoka mipiringidzo pamwamba momwe angathere pamene akusunga zigongono pamwamba kuposa bar.
• The Squat Clean From Blocks ndikusintha komwe wonyamula amatha kugwira bala mokhazikika, akuyang'ana pakusintha kuchoka pakukoka kupita kukalandira bala mu squat.

Izinto zokufunda ezishisa ezivumelekile Barbell Oyera Kuchokera ku Mindanda?

• Ma Deadlifts: Ma Deadlifts amathandizira kupanga mphamvu zonse pamaketani am'mbuyo, makamaka m'nyundo ndi m'munsi kumbuyo, omwe ndi minofu yayikulu yomwe imagwiritsidwa ntchito poyambira kukoka kwa Barbell Clean From Blocks.
• Push Press: Makina osindikizira amalimbitsa mapewa ndi ma triceps ndikuwongolera mphamvu zophulika, zomwe zimakhala zopindulitsa pagawo la 'jerk' la Barbell Clean From Blocks, pomwe belulo limakankhidwa pamwamba.