Ngaphezu kokuya ejimini, sizothola ukuthi ungathenga nezinto zokuzivivinya ukuze uzilolonge usekhaya.Ama-barbell ayimishini eyintandokazi komakadebona bokuqina bomzimba.Abantu baphinde bathenge ama-barbell okubasiza ukwakha imisipha ekhaya.Kukhona ukunyakaza okuningi ekuqeqesheni i-barbell, ngakho-ke yini oyaziyo mayelana nendlela yokuzivocavoca ekhaya?
Umugqa we-barbell oseceleni
Phakamisa i-barbell okhalweni nasesiswini, ugobe izingalo kancane, ugcine lokhu kunyakaza, bese wenza i-squat yomlenze, lokhu kunyakaza kunzima kakhulu, futhi kukhathele kakhulu ukwenza, ungakwazi kuqala unekhono futhi kancane kancane ukwandisa isisindo.Lokhu kunyakaza kusetshenziselwa ukuqeqesha amandla ezitho ezingezansi kanye nokhalo nesisu sezingalo.Ingakwazi ukuqeqesha isibalo ngokulinganayo futhi igweme ukungezwani komzimba.
Ukugoba kwe-barbell
Lokhu kunyakaza kusetshenziselwa ukuqeqesha izingalo nemisipha yesifuba, ikakhulukazi ukuqeqeshwa kwemisipha ye-biceps kuyasebenza, lokhu kunyakaza nakho kulula kakhulu, qala uphakamise i-barbell, ume uqonde futhi uqonde ingalo phansi, bese uthembele emandleni engalo ukuphakamisa ibha endaweni yesifuba, bese wehla futhi.Phikelela kulesi senzo nsuku zonke, uzothola ukuthi imisipha yengalo yakho izoba sobala kakhulu, amandla azokwanda, ihlobo lokugqoka izingubo lihle kakhulu.
I-Barbell squat
Qala ngokubeka i-barbell endaweni ekhululekile yemisipha ye-trapezius, lapho ithawula lingabekwa khona abaqalayo.Khona-ke ukuma komlenze kubaluleke kakhulu, ukuma okunengqondo kungandisa amandla.Beka izinyawo namahlombe akho emgqeni oqondile izinzwane zakho zichezuke kancane.Okokugcina ungagxumi ujule kakhulu, amathanga acishe afane naphansi ngemva kokuma kancane, bese uyasukuma.Inhloso yokumisa isikhashana ukuletha ibha ukuze iphumule futhi iqinise ukulawula kwemisipha.
Ingxenye yangaphambili enconyiwe
Lena indlela enhle yokuvuselela imisipha ye-deltoid, kuyilapho ukuthatha isikhundla sokuma kuzokwandisa amandla akho wonke.Qala izinyawo zakho zivulekile, bamba ibha ngezandla zombili bese uyibeka phambi kwentamo yakho, hhayi ngokumelene nayo.Bese usebenzisa amandla amahlombe akho ukuphakamisa ibha.Yima kancane lapho izingalo zakho zicishe ziqonde, bese uzehlise kancane uzibuyisele endaweni yokuqala.Abaqalayo batusa ukusebenzisa i-barbell bar engenalutho ukuze bazilolonge, bathole umuzwa futhi balayishe kancane.
Isikhathi sokuthumela: Sep-29-2022