Chikoka Choyera cha Barbell

• Inhloko yeziNdawo: Kujisikira
• Idivayisi: Mexau Karala

Ukuxhumana kwe Chikoka Choyera cha Barbell

The Barbell Clean Pull ndi ntchito yolimbitsa mphamvu yomwe imayang'ana makamaka minofu kumbuyo, mapewa, ndi miyendo, ndikupangitsa kuti ikhale yogwira ntchito kwa othamanga, omanga thupi, ndi omwe akufuna kupititsa patsogolo mphamvu za thupi lawo lonse. Ndi yabwino kwa anthu omwe akufuna kukulitsa mphamvu zawo komanso kuphulika, makamaka omwe akuchita nawo masewera omwe amafunikira kusuntha thupi lonse. Kuchita masewera olimbitsa thupi kumapindulitsa kwambiri chifukwa sikuti kumangothandiza kumanga minofu ndi kulimbitsa mphamvu, komanso kumapangitsanso kugwirizanitsa, kulimbitsa thupi, ndi mphamvu, zomwe zimapangitsa kuti zikhale zofunika kuwonjezera pazochitika zambiri zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chikoka Choyera cha Barbell

• Gwirani mawondo anu pang'ono ndikutsamira kutsogolo kuchokera m'chiuno mwanu kuti mugwire belu ndikugwira mopitilira muyeso, manja otalikirapo pang'ono kuposa m'lifupi mwake mapewa.
• Sungani msana wanu mowongoka ndikukokerani barbell mpaka pakati pa ntchafu yanu, ndikuyendetsa zidendene zanu ndikukulitsa chiuno ndi mawondo anu.
• Pamene barbell ikufika pamtunda wake wapamwamba kwambiri, thamangani mapewa anu mofulumira osalola kuti zigongono zanu zigwedezeke.
• Tsitsani barbell pansi, ndikuwongolera, kuti mumalize rep imodzi ndikukonzekera yotsatira.

Izinto zokwenza Chikoka Choyera cha Barbell

• Mayendedwe Oyendetsedwa: Chikoka choyera cha barbell ndikuyenda kophulika, koma kuyeneranso kuwongoleredwa. The barbell iyenera kukwezedwa ndikutsitsa mowongolera kuti asavulale ndikuwonetsetsa kuti minofu yolondola ikugwira ntchito. Kulakwitsa Kwambiri: Anthu ambiri amagwedeza kulemera kwake ndikutsitsa mofulumira. Izi zikhoza

Chikoka Choyera cha Barbell Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chikoka Choyera cha Barbell?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Clean Pull, koma ndikofunikira kuti muyambe ndi zolemetsa zopepuka ndikuyang'ana mawonekedwe ndi luso. Zochita izi zimafuna mphamvu ndi kugwirizanitsa, choncho nthawi zambiri timalimbikitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kukutsogolerani poyamba. Nthawi zonse kumbukirani kutenthetsa bwino musanayambe kuchita masewera olimbitsa thupi kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chikoka Choyera cha Barbell?

• Power Clean Pull ndikusintha komwe mumakokera barbell mpaka pachifuwa chanu, kenako ndikugwetsa pansi pa bar kuti muyigwire pamapewa anu.
• The High Pull Clean ndikusintha komwe mumakokera barbell mpaka pachibwano chanu kwinaku mukusunga zigongono zanu pamwamba pa bala, kuyang'ana kumtunda kwa thupi.
• Single Arm Dumbbell Clean Pull ndikusintha komwe kumachitika ndi dumbbell, kuyang'ana pa mkono umodzi panthawi imodzi, zomwe zimatha kupititsa patsogolo mphamvu za unilateral ndikuwongolera.
• Block Clean Pull imachitidwa ndi barbell kuyambira pa midadada kapena mbale kuti zisinthe kutalika kwa malo oyambira, kuyang'ana magawo osiyanasiyana a kukoka.

Izinto zokufunda ezishisa ezivumelekile Chikoka Choyera cha Barbell?

• Ma Squats Akutsogolo amatha kupititsa patsogolo magwiridwe antchito a Barbell Clean Pulls pokweza mphamvu ya mwendo ndi kukhazikika komwe kumafunikira pagawo la 'kugwira' kukoka koyera, pomwe belulo limalandiridwa kutsogolo.
• Push Press ndi masewera enanso omwe amakwaniritsa Chikoka Choyera cha Barbell, pomwe chimakulitsa mphamvu ya phewa ndi mkono, ndikuwongolera luso loyendetsa ndikuwongolera ma barbell m'mwamba pomaliza kukoka koyera.