Kutulutsidwa kwa Barbell kuchokera ku Bench

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: Deltoid Posterior, Latissimus Dorsi, Pectoralis Major Sternal Head, Tensor Fasciae Latae, Teres Major

Ukuxhumana kwe Kutulutsidwa kwa Barbell kuchokera ku Bench

Kutulutsa kwa Barbell kuchokera ku Bench ndi masewera olimbitsa thupi omwe amalimbitsa ndi kumveketsa abs, kumbuyo, mapewa, ndi mikono. Ndi chisankho chabwino kwambiri kwa okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kukulitsa kukhazikika kwawo, kupirira kwaminofu, ndi mphamvu zathupi lonse. Kuchita masewera olimbitsa thupi sikumangothandiza kuwongolera kaimidwe komanso kukhazikika komanso kumathandiza kupititsa patsogolo masewera olimbitsa thupi komanso kuchepetsa chiopsezo cha kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutulutsidwa kwa Barbell kuchokera ku Bench

• Gwirani pansi pa benchi, gwirani ma barbell ndi manja onse awiri m'lifupi mwake m'lifupi, ndipo ikani mapewa anu pamwamba pa barbell.
• Pang'onopang'ono tembenuzani barbell kutsogolo, kukulitsa thupi lanu molunjika. Onetsetsani kuti abs yanu ili ndi mgwirizano komanso msana wanu wowongoka.
• Gwirani malowo kwa mphindi imodzi pamene thupi lanu latambasulidwa mokwanira.
• Pang'onopang'ono tembenuzani barbell kubwerera ku benchi, kubwerera kumene munayambira. Bwerezani masitepe awa pa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Kutulutsidwa kwa Barbell kuchokera ku Bench

• **Kuyenda Koyendetsedwa:** Pewani kuthamanga mwachangu. Kutulutsa kwa Barbell sikungokhudza liwiro, koma kuwongolera. Mukatulutsa barbell, chitani pang'onopang'ono komanso mosasunthika, ndikugwirizanitsa minofu yanu yapakati. Mukakokera barbell kumbuyo, chitani izi ndikuwongolera kofanana, kuonetsetsa kuti thupi lanu limakhala lokhazikika komanso logwirizana.
• **Njira Yopumira:** Kupuma koyenera ndikofunikira pamasewera aliwonse, kuphatikiza Kutulutsa kwa Barbell. Pumani mpweya ngati

Kutulutsidwa kwa Barbell kuchokera ku Bench Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutulutsidwa kwa Barbell kuchokera ku Bench?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Rollout kuchokera ku Bench, komabe, ndikofunikira kudziwa kuti ndi masewera ovuta omwe amafunikira kukhazikika kwapakati komanso mphamvu zakumtunda kwa thupi. Ndibwino kuti oyamba kumene ayambe ndi masewera osavuta a ab ndipo pang'onopang'ono ayambe kupita kumayendedwe apamwamba kwambiri monga Barbell Rollout. Ndikofunikiranso kugwiritsa ntchito mawonekedwe oyenera kuti musavulale. Kufunsana ndi katswiri wolimbitsa thupi kapena mphunzitsi waumwini kungapereke chitsogozo ndikuwonetsetsa kuti ntchitoyo ikuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutulutsidwa kwa Barbell kuchokera ku Bench?

• Kutulutsa kwa Barbell ndi Malo Ogwada: M'malo moyimirira, chitani masewera olimbitsa thupi mutagwada, zomwe zingathandize oyamba kumene kuphunzira kayendetsedwe kake ndikumanga mphamvu zazikulu.
• Kutulutsa kwa Barbell ndi Mpira Wokhazikika: M'malo mwa benchi, gwiritsani ntchito mpira wokhazikika kuti mutulutse, zomwe zidzawonjezera vuto lanu pakukhazikika kwanu komanso kukhazikika kwapakati.
• Kutulutsa kwa Barbell ndi Vest Weighted: Chitani kutulutsa kokhazikika kwa barbell, koma valani vest yolemera kuti muwonjezere kukana ndi kutsutsa minofu yanu.
• Kutulutsa kwa Barbell Ndi Ma Elastic Band: Gwirizanitsani zotanuka ku barbell ndi thupi lanu kuti muwonjezere kukana panthawi yotulutsa, kupititsa patsogolo kulimbitsa thupi kwa minofu yanu yayikulu.

Izinto zokufunda ezishisa ezivumelekile Kutulutsidwa kwa Barbell kuchokera ku Bench?

• The Deadlift ndi ntchito ina yowonjezereka pamene ikugwira ntchito kumunsi kumbuyo, hamstrings ndi glutes, magulu a minofu omwe amakhalanso nawo panthawi ya Barbell Rollout, motero kumapangitsa mphamvu zonse ndi kukhazikika.
• The Hanging Leg Raise ingathandizenso Kutulutsa kwa Barbell kuchokera ku Bench pamene ikuyang'ana minofu ya m'mimba, makamaka abs apansi, omwe ali ofunikira kwambiri poyendetsa kayendetsedwe kake ndi kusunga bwino panthawi yotulutsidwa.