Iindaba

Ukongeza kokuya kwindawo yokuzivocavoca, siya kufumanisa ukuba unokuthenga izixhobo zokuzilolonga ukuze uzilolonge ekhaya.Iintsimbi zentsimbi zizixhobo ezithandwayo kumagqala amaninzi okuqina.Abantu baphinda bathenge ii-barbell ukubanceda ukwakha izihlunu ekhaya.Zininzi iintshukumo kuqeqesho lwebarbell, yintoni ke oyaziyo malunga nendlela yokuzilolonga ekhaya?

Umqolo wentsimbi esecaleni
Phakamisa i-barbell esinqeni kunye nesisu, ugobe iingalo kancinane, ugcine le ntshukumo, uze wenze i-squat yomlenze, le ntshukumo inzima kakhulu, ibuye idinwe kakhulu ukwenza, unokuqala abanezakhono kwaye ngokukhawuleza ukwandisa ubunzima.Le ntshukumo isetyenziselwa kakhulu ukuqeqesha amandla emilenze ephantsi kunye nesinqe kunye nesisu seengalo.Inokuqeqesha inani ngokulinganayo kwaye igweme ukulungelelaniswa komzimba.

Ukugobela intsimbi yentsimbi
Le ntshukumo isetyenziselwa kakhulu ukuqeqesha iingalo kunye nezihlunu zesifuba, ngokukodwa ukuqeqeshwa kwemisipha ye-biceps kuyasebenza, le ntshukumo ilula kakhulu, okokuqala phakamisa i-barbell, yima ngokuthe tye kunye nengalo ethe nkqo ezantsi, emva koko uthembele kumandla engalo ukuphakamisa. bar kwindawo yesifuba, kwaye emva koko wehla kwakhona.Gxininisa kwesi senzo yonke imihla, uya kufumanisa ukuba izihlunu zengalo ziya kubonakala ngakumbi, amandla aya kwanda, ihlobo lokunxiba iimpahla nalo lihle kakhulu.

I-Barbell squat
Qala ngokubeka i-barbell kwindawo ekhululekile kwimisipha ye-trapezius, apho ithawula ingafakwa khona abaqalayo.Emva koko ukuma komlenze kubaluleke kakhulu, ukuma okufanelekileyo kunokwandisa amandla.Beka iinyawo zakho kunye namagxa akho kumgca othe tye neenzwane zakho zithe saa.Ekugqibeleni musa uku-squat kakhulu, amathanga aphantse ahambelana nomgangatho emva kokuphumla, emva koko ume ngeenyawo.Injongo yekhefu kukuzisa ibha ukuze iphumle kwaye iqinise ulawulo lwemisipha.

Inxalenye yangaphambili ecetyiswayo
Le yindlela efanelekileyo yokuvuselela imisipha ye-deltoid, ngelixa ukuthatha indawo yokuma kuya kwandisa amandla akho onke.Qala ngeenyawo zakho zivulekile, ubambe ibha ngezandla zombini kwaye uyibeke phambi kwentamo yakho, kungekhona kuyo.Emva koko sebenzisa amandla amagxa akho ukuphakamisa ibha.Yima xa iingalo zakho ziphantse zathi nkqo, uze uzihlise ngokucothayo uzibuyisele kwindawo yokuqala.Abaqalayo batusa ukusebenzisa ibha ye-barbell engenanto ukuziqhelanisa, ukufumana imvakalelo kunye nokulayisha kancinci.