Barbell Reeves Deadlift

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mexau Karala

Ukuxhumana kwe Barbell Reeves Deadlift

The Barbell Reeves Deadlift ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yakumbuyo kwanu, glutes, ndi hamstrings, ndikumangirira misampha ndi manja anu. Ndizoyenera kwa anthu okonda zolimbitsa thupi apakati mpaka apamwamba omwe akufuna kulimbitsa mphamvu zawo zogwira ndikuwongolera thupi lawo lonse. Anthu angakonde masewerawa chifukwa sikuti amangowonjezera mphamvu ndi kupirira kwa minofu, komanso amalimbikitsa kaimidwe kabwinoko komanso kulimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Reeves Deadlift

• Pindani m'chiuno ndi m'mawondo anu, ndipo gwirani ma barbell kumapeto kwenikweni, kuonetsetsa kuti manja anu ali otambasuka ndipo msana wanu uli wowongoka.
• Kwezani barbell pansi powongola chiuno ndi mawondo anu, kusunga chifuwa chanu ndi msana wanu molunjika.
• Mukayimirira mowongoka, gwirani kwakanthawi ndikufinyani ma glutes anu.
• Mosamala tsitsani barbell pansi, kutsamira m'chiuno mwanu ndikugwada mawondo anu, kuti mumalize kubwereza kamodzi.

Izinto zokwenza Barbell Reeves Deadlift

• Kukhazikika Koyenera: Khalanibe ndi msana wosalowerera ndale panthawi yonse yochita masewera olimbitsa thupi. Osapendekera msana wanu kapena kukulitsa khosi lanu. Msana wanu uyenera kukhala wowongoka, chifuwa chanu chili kunja, ndipo maso anu akuyang'ana kutsogolo. Izi zimathandiza kupewa kuvulala ndikuonetsetsa kuti minofu yolondola ikugwira ntchito.
• Mayendedwe Olamuliridwa: Pewani kugwedezeka kapena kusuntha mwachangu. Magawo okweza ndi kutsitsa ayenera kuwongoleredwa komanso mwadala. Izi zidzagwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala.
• Kuyenda Kwathunthu: Kulakwitsa kofala sikugwiritsa ntchito kusuntha konse. Muyenera kutsitsa barbell mpaka itayandikira pansi ndikuyikweza mpaka thupi lanu litayimilira. Izi zidzaonetsetsa kuti pazipita minofu

Barbell Reeves Deadlift Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Reeves Deadlift?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Reeves Deadlift, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Kuchita masewera olimbitsa thupi kungakhale kovuta chifukwa kumafunika mphamvu yogwira bwino komanso mphamvu za thupi lonse. Ndikofunikiranso kuphunzira njira yoyenera kuchokera kwa mphunzitsi wovomerezeka kapena wodziwa masewera olimbitsa thupi musanayese nokha. Nthawi zonse kumbukirani kuti chitetezo chimabwera poyamba, choncho musamadzikakamize mwamsanga. Pang'onopang'ono onjezerani kulemera pamene mphamvu zanu ndi luso lanu zikuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Reeves Deadlift?

• The Sumo Deadlift ndi mtundu winanso, pomwe mapazi amakhala otalikirapo kuposa m'lifupi m'lifupi mwamapewa ndipo manja amagwira nsonga m'miyendo, kulunjika zambiri za glutes ndi ntchafu zamkati.
• The Romanian Deadlift ndi kusiyana komwe kumatsindika za hamstrings ndi glutes, ndi kayendedwe koyambira pa malo oima ndi barbell amatsitsidwa mpaka pakati pa shin mlingo wokha.
• The Hex Bar Deadlift ndi mtundu winanso womwe umagwiritsa ntchito bar ya hexagonal yomwe imakulolani kuti muyime mkati mwake, kuchepetsa kupsyinjika kumunsi kumbuyo ndikuyang'ana kwambiri pa quadriceps.
• The Deficit Deadlift ndikusintha kovutirapo komwe wonyamulayo amaima pamalo okwera, kukulitsa kusuntha kosiyanasiyana ndikulondoleranso ma hamstrings ndi kutsitsa kumbuyo.

Izinto zokufunda ezishisa ezivumelekile Barbell Reeves Deadlift?

• Mizere Yopindika: Zochitazi zimakwaniritsa Barbell Reeves Deadlift monga momwe zimayendera minofu yam'mbuyo, makamaka latissimus dorsi ndi rhomboids, zomwe ndizofunikira kuti zikhale zolimba, zokhazikika panthawi yakufa.
• Romanian Deadlifts: Zochita izi zimakwaniritsa Barbell Reeves Deadlift poyang'ana kumbuyo kwa unyolo, kuphatikizapo hamstrings ndi m'munsi kumbuyo, kupititsa patsogolo kukweza koyamba ndi kutsika kwakufa, komanso kupititsa patsogolo kupirira kwa minofu yonse.