Amakuru

Barbell ni ubwoko bwibikoresho byo kwinezeza dukoresha mugihe dukoresha imitsi.Ugereranije na dibbell, ibi bikoresho biraremereye.Kugirango dukore imyitozo myiza, dukunze gukoresha imyitozo ngororamubiri ya barbell.Noneho uzi icyo ibikorwa bya classique ya fitness ya barbell aribyo?

Gukurura
Shyira akabari hagati y'ibirenge byawe.Komeza ibirenge byawe hip-ubugari.Rambura urutugu rwawe urunamye ikibuno hanyuma ufate umurongo ukoresheje amaboko yawe-ubugari butandukanye.Fata umwuka mwinshi, manura ikibuno kandi ukomere amavi kugeza inyana zawe zikoze ku kabari.Reba hejuru.Komeza igituza cyawe, ushyire inyuma, kandi usunike umurongo hejuru.Iyo akabari kari hejuru y'amavi yawe, subiza umurongo inyuma, ibitugu bitugu hamwe, hanyuma usunike ikibuno cyawe imbere werekeza ku kabari.

Kanda intebe ya barbell
Kuryama ku ntebe iringaniye, koresha gufata hagati, ukureho akabari kuntoki, uyifate neza kandi uzamure hejuru yijosi.Iyi niyo ntangiriro yawe.Guhera aho utangirira, guhumeka no kumanura buhoro buhoro umurongo kugeza biguko hagati yigituza.Kuruhuka akanya, uzamure umurongo usubire aho utangiriye, hanyuma usohoke, wibanda ku gukoresha imitsi yigituza.Mugihe ugeze hejuru yo gusunika, komeza amaboko yawe hanyuma ukande igituza uko ushoboye, uhagarare, hanyuma wongere umanuke buhoro.Twabibutsa ko iyo intebe ikanda, niba uburemere ari bunini, umuntu akeneye gufasha, cyangwa byoroshye gukomereka.Abitangira basabwa gutangira imyitozo kuva mukabari.

Umurongo wa Barbell
Imyitozo ngororangingo isanzwe ni ugufata akabari (intoki hasi), amavi yunamye gato, yunamye imbere, agumisha umugongo ugororotse.Komeza kugeza umugongo wawe ugereranije nubutaka.Inama: Reba neza imbere.Ukuboko gufashe akabari kagomba kumanika bisanzwe, perpendicular hasi n'umubiri.Ngiyo itangiriro ryibikorwa.Komeza umubiri wawe utekanye, usohoke kandi ukurura barbell.Komeza inkokora yawe hafi yumubiri wawe kandi ufate akabari ukoresheje amaboko yawe gusa.Mugihe cyo kugabanuka, komeza imitsi yinyuma hanyuma ufate umwanya muto.

Barbell squat
Kubwimpamvu z'umutekano, nibyiza kwitoza muri squat rack.Gutangira, shyira akabari hejuru yigitugu cyawe.Shira intebe iringaniye cyangwa agasanduku inyuma yawe.Intebe iringaniye irakwigisha uburyo bwo gusubiza inyuma ikibuno nuburyo bwo kugera kubwimbitse bwifuzwa.Kura akabari hejuru yikiganza ukoresheje amaboko yombi, ukoresheje amaguru yombi kandi ugumane umubiri wawe ugororotse.Kuramo akazu hanyuma uhagarare n'amaguru yawe ibitugu-ubugari butandukanye, amano yerekeza gato hanze.Buri gihe werekeza umutwe wawe imbere, nkuko ureba hasi birashobora kugutera kuringaniza kandi ni bibi kugumya umugongo ugororotse.Ngiyo itangiriro ryibikorwa.Buhoro buhoro manura akabari, amavi yunamye, ikibuno inyuma, gumana igihagararo kigororotse, umutwe werekeza imbere.Komeza kwikinisha kugeza hamstring iri mu nyana.Uhumeka nkuko ukora iki gice.Mugihe uhumeka, uzamure akabari n'imbaraga hagati y'ibirenge byawe, ugorora amaguru, urambure ikibuno, hanyuma usubire kumwanya uhagaze.