Nkhani

Kuphatikiza pa kupita ku masewera olimbitsa thupi, tipeza kuti mutha kugulanso zida zochitira masewera olimbitsa thupi kunyumba.Ma barbell ndi zida zomwe amakonda kwambiri akale olimbitsa thupi ambiri.Anthu amagulanso ma barbell kuti awathandize kumanga minofu kunyumba.Pali mayendedwe ambiri pamaphunziro a barbell, ndiye mumadziwa chiyani za njira yophunzirira kunyumba?

Mzere wa barbell wam'mbali
Kwezani barbell m'chiuno ndi pamimba, pindani manja pang'ono, sungani kayendedwe kameneka, ndiyeno chitani squat ya mwendo, kayendetsedwe kameneka kamakhala kovutirapo, komanso kumatopa kwambiri, mukhoza kuyamba mwaluso ndikuwonjezera kulemera kwake.Kusunthaku kumagwiritsidwa ntchito makamaka pophunzitsa mphamvu za miyendo yapansi ndi m'chiuno ndi mimba ya mikono.Ikhoza kuphunzitsa chiwerengerocho mofanana ndikupewa kusagwirizana kwa thupi.

Kupinda kwa barbell
Kuyenda uku kumagwiritsidwa ntchito makamaka pophunzitsa minofu ya mikono ndi pachifuwa, makamaka kuphunzitsidwa kwa minofu ya biceps kumakhala kothandiza, kusunthaku kumakhala kophweka, choyamba kukweza barbell, kuyimirira molunjika ndi mkono wolunjika pansi, ndiye kudalira mphamvu ya mkono kukweza bar ku malo pachifuwa, ndiyeno pansi kachiwiri.Kuumirira pakuchita izi tsiku ndi tsiku, mudzapeza kuti minofu ya mkono wanu idzakhala yowonjezereka, mphamvu idzawonjezeka, chilimwe kuvala zovala ndi zokongola kwambiri.

Barbell squat
Yambani ndikuyika barbell pamalo omasuka a minofu ya trapezius, kumene thaulo likhoza kuikidwa kwa oyamba kumene.Ndiye kaimidwe mwendo n'kofunika kwambiri, wololera kaimidwe akhoza kukulitsa mphamvu.Ikani mapazi anu ndi mapewa anu molunjika ndi zala zanu zotambasula pang'ono.Pomaliza musati squat kwambiri kwambiri, ntchafu pafupifupi kufanana pansi pambuyo kaye kaye, ndiye kuyimirira.Cholinga cha kupuma ndikubweretsa bar kuti ipumule ndikulimbitsa kulamulira kwa minofu.

Gawo lakumbuyo lomwe likulimbikitsidwa
Iyi ndi njira yabwino yolimbikitsira minofu ya deltoid, pamene kuyimirira kumawonjezera mphamvu zanu zonse.Yambani ndi mapazi anu otseguka, gwirani bar ndi manja onse awiri ndikuyiyika patsogolo pa khosi lanu, osati kutsutsana nayo.Kenako gwiritsani ntchito mphamvu za mapewa anu kuti mukweze kapamwamba.Imani kaye pamene manja anu ali pafupi mowongoka, kenaka muwachepetse pang'onopang'ono kubwerera kumene munayambira.Oyamba amalimbikitsa kugwiritsa ntchito barbell yopanda kanthu kuti muyesere, pezani kumverera ndikunyamula pang'onopang'ono.