Barbell Yoyera ndi Press

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Deltoid Anterior, Gluteus Maximus, Quadriceps

Ukuxhumana kwe Barbell Yoyera ndi Press

The Barbell Clean and Press ndi masewera olimbitsa thupi omwe amayang'ana kwambiri mapewa, komanso amagwiranso ntchito thupi lonse, kupititsa patsogolo mphamvu, mphamvu, ndi mgwirizano. Kuchita masewera olimbitsa thupi kosiyanasiyana kumeneku ndi koyenera kwa aliyense amene akufuna kulimbitsa thupi, kuyambira othamanga mpaka okonda masewera olimbitsa thupi. Anthu angasankhe kuchita masewera olimbitsa thupi chifukwa sikuti amangowonjezera kukula kwa minofu ndi kupirira, komanso amathandizira kaimidwe ndi kukhazikika, kupereka kulimbitsa thupi kokwanira kamodzi kokha.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Yoyera ndi Press

• Mukuyenda mwachangu, kolamuliridwa, kokerani mapewa anu, ndikuyiyika pafupi ndi thupi lanu, ndipo mutembenuzire manja anu pansi pa bar pamene mukuchita zimenezo, kuigwira pamapewa anu akutsogolo.
• Onetsetsani kuti zigongono zanu zikuloza kutsogolo ndipo chotchingira chikutsamira pa kolala kapena mapewa anu, iyi ndi gawo 'loyera' la masewerawo.
• Tsopano, konzekerani 'kusindikiza' popinda mawondo anu pang'ono ndikukankhira mmwamba ndi miyendo yanu kwinaku mukukankhira belu molunjika pamwamba pamutu mpaka manja anu atatambasula.
• Tsitsani barbell kumbuyo kwa mapewa anu kenako pansi kuti mutsirize kubwereza kamodzi, kuonetsetsa kuti mukuwongolera komanso mawonekedwe oyenera panthawi yonseyi.

Izinto zokwenza Barbell Yoyera ndi Press

• **Kugwira Moyenera**: Gwirani cholumikizira bwino kuti mutsimikizire kukhazikika komanso kuwongolera. Manja anu ayenera kukhala otambalala pang'ono kusiyana ndi mapewa m'lifupi mwake. Kulakwitsa kofala ndikugwira bala mokulirapo kwambiri kapena yopapatiza kwambiri, zomwe zimatha kuchepetsa kuwongolera kwanu ndikuwonjezera chiopsezo chovulala.
• **Njira Yoyenera Yokwezera**: Mugawo loyamba, 'kuyeretsa', muyenera kukweza belu kuchokera pansi kupita pamapewa anu ndikusuntha kwamadzi kumodzi. Phimbani mawondo ndi m'chiuno kuti mutsitse thupi lanu ku barbell, kenaka tambasulani m'chiuno ndi mawondo anu mukuyenda mophulika kuti mukweze barbell. Pewani kukweza ndi msana wanu kapena mikono nokha, chifukwa izi zimatha kusokoneza maderawa.
• ** Press

Barbell Yoyera ndi Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Yoyera ndi Press?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Clean and Press, koma ndikofunikira kuti muyambe ndi zolemetsa zopepuka kuti muzitha kudziwa bwino mawonekedwe ndi njira yoyenera. Zochita izi ndizovuta kwambiri zomwe zimaphatikiza mafupa angapo ndi magulu a minofu, kotero ndikofunikira kuphunzira momwe mungachitire moyenera kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi wanu kapena wotsogolera wodziwa kunyamula inu poyamba. Pamene mukukhala omasuka komanso odziwa bwino, mukhoza kuwonjezera kulemera kwake pang'onopang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Yoyera ndi Press?

• The Hang Clean and Press imayamba ndi barbell m'chiuno osati pansi, zomwe zimafuna kuyendetsa mwamphamvu m'chiuno kuyeretsa kulemera kwa mapewa musanayambe kukanikiza.
• The Squat Clean and Press imaphatikizapo kugwira barbell pamalo onse otsetsereka pambuyo poyeretsa, kenaka kuyimirira ndikukankhira zitsulozo pamwamba.
• The Split Clean and Press ndikusintha komwe wonyamulirayo "amagawanitsa" miyendo yawo molunjika akagwira belu, kenako amasonkhanitsa mapazi awo asanakanikize kulemera kwake.
• Single-Arm Dumbbell Clean and Press ndikusintha kopanda malire komwe kumaphatikizapo kuyeretsa dumbbell kuchokera pansi mpaka pamapewa, kenako ndikukankhira pamwamba, zomwe zingathandize kuthana ndi kusalingana kulikonse pakati pa mbali ziwiri za thupi.

Izinto zokufunda ezishisa ezivumelekile Barbell Yoyera ndi Press?

• Makina osindikizira ndi ntchito ina yomwe ikugwirizana ndi Barbell Clean and Press, chifukwa imathandizira kukweza mphamvu ndi mphamvu zopondereza, zomwe ndizofunikira kwambiri pagawo losindikizira la Barbell Clean and Press.
• Ma Deadlifts angakhalenso opindulitsa chifukwa amayang'ana minofu yam'mbuyo yam'mbuyo, kuphatikizapo hamstrings, glutes, ndi m'munsi kumbuyo, zomwe zimakhudzidwa kwambiri ndi gawo loyera la Barbell Clean and Press.