Litaba

Barbell ke mofuta oa lisebelisoa tsa boikoetliso tseo re li sebelisang ha re ikoetlisa mesifa ea rona.Ha ho bapisoa le li-dumbbells, thepa ena e boima ho feta.Bakeng sa ho ikoetlisa hantle, hangata re sebelisa metsamao e meng ea khale ea "barbell".Joale na ua tseba hore na metsamao ea khale ea "barbell fitness" ke efe?

Ho hula ka thata
Beha barbell pakeng tsa maoto a hau.Boloka maoto a hao a arohane le letheka.Otlolla lehetla la hao ka ho koba letheka le ho tšoara bar ka matsoho a hao a arohaneng ka bophara ba mahetla.Nka moea o tebileng, theola letheka 'me u tiise mangole ho fihlela manamane a hau a ama bar.Sheba holimo.Beha sefuba sa hau holimo, u koale mokokotlo oa hau, 'me u sutumetse mohala ho tloha liretheng tsa hau.Ha bar e le ka holim'a mangole a hau, hula mokokotlo morao, mahetla a mahetla a huleloa hammoho, 'me u sutumelle letheka la hao ho ea pele ho bar.

Barbell flat bench tobetsa
Ho robala holim'a benche e bataletseng, sebelisa ho tšoara bohareng, tlosa barbell ho tloha rack, e tšoare ka thata 'me u e phahamise ka holim'a molala oa hau.Ena ke ts'ebetso ea hau ea ho qala.Ho qala sebakeng sa ho qala, kenya moea 'me butle-butle u theole bar ho fihlela e ama bohareng ba sefuba.Emisa ho se hokae, phahamisa bar ho khutlela moo e qalang teng, 'me u ntše moea, u tsepamisitse maikutlo ho sebeliseng mesifa ea sefuba.Ha u fihla tlhōrōng ea ho sututsa, boloka matsoho a hao a khutsitse 'me u pete sefuba sa hao ka hohle kamoo u ka khonang, emisa,' me u theohe butle-butle hape.Hoa lokela ho hlokomeloa hore ha ho hatella benche, haeba boima bo le boholo, motho e mong o hloka ho thusa, kapa ho bonolo ho tsoa likotsi.Ba qalang ba eletsoa ho qala koetliso ho tloha bareng e se nang letho.

Mola oa Barbell
Boikoetliso ba khale ke ho tšoara "barbell" (maoto a fatše), mangole a kobehile hanyenyane, a khumama ka pele, ho boloka mokokotlo oa hau o otlolohile.Tsoela pele ho fihlela mokokotlo oa hau o batla o lekana le fatše.Keletso: Sheba pele.Letsoho le tšoereng "barbell" le lokela ho fanyeha ka tlhaho, le pota-potile fatše le 'mele.Ena ke sebaka sa ho qala ketso.Boloka 'mele oa hau o tsitsitse, exhale le ho hula barbell.Beha likhau tsa hau haufi le 'mele oa hau' me u tšoare bar feela ka liphatla tsa hau.Ha u le tlhōrōng ea ho fokotseha, tiisa mesifa ea hau ea morao 'me u tšoare nakoana.

Barbell squat
Bakeng sa mabaka a tšireletso, ho molemo ho koetlisa ka rack ea squat.Ho qala, beha barbell holim'a raka ka holim'a mahetla a hau.Beha setulo se bataletseng kapa lebokose ka mor'a hau.Setulo se bataletseng se u ruta mokhoa oa ho sutumelletsa letheka la hao morao le ho fihla botebong bo lakatsehang.Phahamisa sethala ka matsoho ka bobeli, u sebelisa maoto a mabeli 'me u boloke 'mele oa hau o otlolohile.Tloha shelofong 'me u eme u arolelitse maoto ka bophara ba mahetla, menoana e shebile ka ntle hanyenyane.Kamehla lebisa hlooho ea hau pele, kaha ho sheba fatše ho ka u lahla 'me ho fosahetse ho boloka mokokotlo oa hau o otlolohile.Ena ke sebaka sa ho qala ketso.Butle-butle theola bar, mangole a khumama, letheka ka morao, boloka boemo bo otlolohileng, hlooho ka pele.Tsoela pele ho squat ho fihlela hamstring e le namane.Phefumoloha ha u ntse u etsa karolo ena.Ha u ntse u phefumoloha, phahamisa bar ka matla pakeng tsa maoto a hao, otlolla maoto a hao, u otlolle letheka, 'me u khutlele sebakeng se emeng.