Labarai

Barbell wani nau'in kayan aikin motsa jiki ne da muke amfani dashi lokacin motsa jikin mu.Idan aka kwatanta da dumbbells, wannan kayan aiki ya fi nauyi.Domin inganta motsa jiki, mukan yi amfani da wasu motsin motsa jiki na yau da kullun na barbell.Don haka kun san menene motsin motsa jiki na motsa jiki na barbell?

Ja mai wuya
Sanya sandar katako tsakanin ƙafafunku.Tsaya ƙafãfunku nisa-kwakwalwa dabam.Mikewa kafadar ku ta lankwasa kwatangwalo da kama sandar tare da hannayenku nisan kafada.Yi numfashi mai zurfi, runtse kwatangwalo kuma ku matse gwiwoyinku har sai maruƙanku sun taɓa sandar.Duba sama.Ka ajiye kirjinka sama, baka bayanka, ka tura sandar sama daga diddiginka.Lokacin da mashaya ya kasance sama da gwiwoyi, ja sandar baya, kafada an zana tare, kuma tura hips ɗin ku gaba zuwa sandar.

Barbell flat benci press
Kwance a kan benci mai lebur, yi amfani da riko na tsakiya, cire kararrawa daga tarka, rike shi da kyau kuma daga sama sama da wuyanka.Wannan shine motsin farawanku.Farawa daga wurin farawa, shaƙa kuma a hankali rage sandar har sai ya taɓa tsakiyar ƙirjin ku.Dakata na ɗan lokaci, ɗaga sandar baya zuwa wurin farawa, sa'annan ku fitar da numfashi, mai da hankali kan amfani da tsokar ƙirjin ku.Yayin da ka kai saman turawa, ka riƙe hannunka a tsaye kuma ka matse ƙirjinka gwargwadon yadda za ka iya, dakata, kuma sannu a hankali sake raguwa.Ya kamata a lura cewa lokacin da ake danna benci, idan nauyin yana da girma, wani yana buƙatar taimako, ko kuma yana da sauƙin samun rauni.An shawarci masu farawa su fara horo daga mashaya mara kyau.

Layin barbell
Motsa jiki na yau da kullun shine riƙe katako (hannun hannu ƙasa), gwiwoyi kaɗan sun ɗan lanƙwasa, lanƙwasawa gaba, kiyaye bayanku madaidaiciya.Ci gaba har sai bayan ku ya kusan daidai da bene.Tukwici: Duba gaba.Hannun da ke riƙe da kararrawa ya kamata ya rataya a zahiri, daidai da ƙasa da jiki.Wannan shine farkon aikin.Ka gyara jikinka, fitar da numfashi sannan ka ja kararrawa.Riƙe gwiwar gwiwar ku kusa da jikin ku kuma riƙe sandar kawai tare da hannayen ku.A kololuwar naƙuda, matsar da tsokoki na baya kuma riƙe na ɗan lokaci.

Barbell squat
Don dalilai na aminci, yana da kyau a horar da a cikin squat.Don farawa, sanya barbell a kan ragon sama da kafadu.Sanya kujera mai lebur ko akwati a bayanka.Kujerar da ke kwance tana koya muku yadda ake tura hips ɗinku baya da yadda ake isa zurfin da ake so.Ɗaga barbell daga kan shiryayye tare da hannaye biyu, yin amfani da ƙafafu biyu da kuma kiyaye jikinka a mike.Ka tashi daga kan shiryayye kuma ka tsaya tare da kafafun kafada da nisa, yatsun kafa suna nuna dan kadan zuwa waje.Koyaushe nuna kan ku gaba, kamar yadda kallon ƙasa zai iya jefar da ku daga ma'auni kuma yana da kyau ga tsayar da baya.Wannan shine farkon aikin.A hankali saukar da mashaya, gwiwoyi sun durƙusa, kwatangwalo baya, kula da madaidaiciyar matsayi, kai zuwa gaba.Ci gaba da squat har sai hamstring yana cikin maraƙi.Numfashi yayin da kuke yin wannan sashin.Yayin da kuke fitar da numfashi, ɗaga sandar tare da ƙarfi tsakanin ƙafafunku, daidaita ƙafafunku, shimfiɗa kwatangwalo, ku koma tsaye.