Kutulutsidwa kwa Barbell

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: , Adductor Longus, Deltoid Posterior, Pectineous, Pectoralis Major Sternal Head, Sartorius, Tensor Fasciae Latae, Teres Major

Ukuxhumana kwe Kutulutsidwa kwa Barbell

Barbell Rollout ndi masewera olimbitsa thupi apamwamba kwambiri omwe amalimbana ndi abs, m'munsi kumbuyo, ndi mapewa, ndikupereka kulimbitsa thupi kwakukulu pachimake chonse. Ndi yabwino kwa okonda masewera olimbitsa thupi apakatikati komanso apamwamba omwe akufuna kupititsa patsogolo kukhazikika kwawo komanso mphamvu zawo. Anthu angafune kuphatikizira izi m'chizoloŵezi chawo chifukwa sikuti zimangowonjezera mphamvu za thupi lonse komanso zimathandizira kukonza kaimidwe ndi kuchepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutulutsidwa kwa Barbell

• Kusunga msana wanu mowongoka ndi abs yanu, pindani pang'onopang'ono kutsogolo, kukulitsa thupi lanu momwe mungathere popanda kulola kuti chiuno chanu chigwedezeke.
• Imani pang'onopang'ono pamalo otalikirapo, ndikuyang'ana kwambiri kulimbitsa minofu yanu yapakati.
• Pang'onopang'ono tembenuzani barbell kubwerera m'mawondo anu, ndikugwedeza abs yanu pamene mukubwerera komwe munayambira.
• Bwerezaninso kubwereza komwe mukufuna, ndikuwonetsetsa kuti mayendedwe anu azikhala pang'onopang'ono komanso owongolera kuti masewerawa agwire bwino ntchito.

Izinto zokwenza Kutulutsidwa kwa Barbell

• **Pewani Kutsekereza Msana Wanu:** Cholakwika chimodzi chomwe anthu amachita pochita masewerawa ndikumangirira msana, zomwe zingayambitse kupweteka kwa msana kapena kuvulala. M'malo mwake, sungani msana wanu mokhazikika komanso pachimake chanu chikugwira ntchito nthawi yonseyi.
• **Osathamangira Kuyenda:** Kuthamanga sicholinga ndi Barbell Rollout. Kuchita masewera olimbitsa thupi kumakhala kothandiza kwambiri mukamachita pang'onopang'ono komanso mowongolera. Izi zimakuthandizani kuti mugwiritse ntchito pachimake chanu ndipo zingathandize kupewa kuvulala.
• **Kukula Kwapang'onopang'ono:** Yambani ndi mitundu yochepa ya

Kutulutsidwa kwa Barbell Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutulutsidwa kwa Barbell?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Rollout, koma ndikofunikira kuti muyambe ndi kulemera kopepuka ndikuyang'ana mawonekedwe kuti mupewe kuvulala. Zochita izi ndizovuta kwambiri chifukwa zimafunikira kulimba kwapakati komanso kukhazikika. Oyamba kumene angafune kuyamba ndi masewera olimbitsa thupi osavuta, monga matabwa kapena mawondo a mawondo, ndipo pang'onopang'ono agwire ntchito yopita ku Barbell Rollout. Nthawi zonse kumbukirani kukaonana ndi katswiri wolimbitsa thupi ngati simukutsimikiza za mawonekedwe ndi njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutulutsidwa kwa Barbell?

• Ab Wheel Rollout: Izi zimachitika pogwiritsa ntchito gudumu la ab m'malo mwa barbell, kuyang'ana kwambiri minofu yapakati.
• Kutulutsa kwa TRX: Mukusintha uku, mumagwiritsa ntchito wophunzitsa kuyimitsidwa kwa TRX m'malo mwa barbell, zomwe zingathandize kuwongolera bwino komanso kukhazikika.
• Kutulutsidwa kwa Mpira wa Swiss: Mofanana ndi kutulutsa mpira wokhazikika, kusiyana kumeneku kumagwiritsa ntchito mpira wa Swiss, womwe ndi wocheperako ndipo umapereka zovuta zosiyana.
• Kutulutsa kwa Barbell: Kusinthaku kumaphatikizapo kuchita masewera olimbitsa thupi kuchokera kugwada, zomwe zingapangitse kuti zikhale zosavuta kwa oyamba kumene kapena omwe alibe mphamvu zochepa.

Izinto zokufunda ezishisa ezivumelekile Kutulutsidwa kwa Barbell?

• Zopotoza zaku Russia: Zochita izi zimakwaniritsa Kutulutsa kwa Barbell poyang'ana minofu ya oblique, yomwe imagwiranso ntchito panthawi ya Rollouts, motero kumapereka kulimbitsa thupi kokwanira kwa m'mimba.
• Ma Deadlifts: Ma Deadlifts amatha kukhala othandiza kwa Barbell Rollouts chifukwa amalimbitsa msana ndi m'chiuno, zomwe ndizofunikira kwambiri kuti mukhalebe ndi mawonekedwe oyenera komanso kupewa kuvulala panthawi ya Rollouts.