Izindaba

I-Barbell iwuhlobo lwempahla yokufaneleka esiyisebenzisa lapho sivocavoca imisipha yethu.Uma kuqhathaniswa nama-dumbbell, lesi sisetshenziswa sinzima kakhulu.Ukuze sizivocavoce kangcono, sivamise ukusebenzisa ukunyakaza kokufaneleka kwakudala kwe-barbell.Ngakho-ke ingabe uyazi ukuthi kuyini ukunyakaza kwakudala kokuqina kwe-barbell?

Ukudonsa kanzima
Beka ibha ye-barbell phakathi kwezinyawo zakho.Gcina izinyawo zakho zihlukene ngobubanzi.Yelula amahlombe akho ngokugoba izinqulu zakho futhi ubambe ibha ngezandla zakho zibe ububanzi bamahlombe ngokuhlukana.Thatha umoya ojulile, wehlise izinqe zakho futhi uqinise amadolo akho kuze kube yilapho amathole akho ethinta ibha.Bheka.Gcina isifuba sakho siphezulu, ugobe umhlane wakho, futhi uphakamise umgoqo kusuka ezithendeni zakho.Uma ibha ingaphezu kwamadolo akho, donsa ibha emuva, amahlombe ehlombe ahlanganiswe ndawonye, ​​​​bese uphushela izinqulu zakho phambili ngasebha.

I-Barbell flat bench press
Ukulala ebhentshini eliyisicaba, sebenzisa ukubamba okuphakathi, susa i-barbell ku-rack, yibambe ngokuqinile futhi uyiphakamise ngaphezu kwentamo yakho.Lona umnyakazo wakho wokuqala.Ukuqala endaweni yokuqala, phefumula bese wehlisa kancane ibha ize ithinte maphakathi nesifuba sakho.Yima isikhashana, phakamisa ibha uyibuyisele endaweni yayo yokuqala, bese ukhipha umoya, ugxile ekusebenziseni imisipha yesifuba sakho.Njengoba ufika phezulu kokuphusha, gcina izingalo zakho zimile bese ucindezela isifuba sakho ngokusemandleni akho, ume kancane, bese wehla kancane futhi.Kumele kuqashelwe ukuthi lapho ibhentshi licindezela, uma isisindo sikhulu, othile udinga ukusiza, noma kulula ukulimala.Abaqalayo bayelulekwa ukuthi baqale ukuqeqeshwa kusuka kubha engenalutho.

Umugqa we-Barbell
Ukuzivocavoca kwakudala ukubamba i-barbell (izintende zezandla zibheke phansi), amadolo agobe kancane, ugobela phambili, ugcine umhlane wakho uqondile.Qhubeka kuze kube yilapho ingemuva lakho selicishe lilingane nephansi.Ithiphu: Bheka phambili.Ingalo ebambe i-barbell kufanele ilenge ngokwemvelo, iqonde phansi nasemzimbeni.Lesi yindawo yokuqala yesenzo.Gcina umzimba wakho ugxilile, khipha umoya futhi udonse i-barbell.Gcina izindololwane zakho ziseduze nomzimba wakho futhi ubambe ibha ngezingalo zakho kuphela.Esiqongweni sokufinyela, qinisa imisipha yakho yangemuva bese ubamba isikhashana.

I-Barbell squat
Ngenxa yezizathu zokuphepha, kungcono ukuqeqesha endaweni ye-squat.Ukuze uqale, beka i-barbell endaweni yokubeka ngaphezu kwamahlombe akho.Beka isihlalo esiyisicaba noma ibhokisi ngemuva kwakho.Isihlalo esiyisicaba sikufundisa ukuthi uhlehlisa kanjani izinqulu zakho nokuthi ungafinyelela kanjani ekujuleni okufunayo.Phakamisa i-barbell eshalofini ngezingalo zombili, usebenzisa imilenze yomibili futhi ugcine umzimba wakho uqondile.Yehla eshalofini ume imilenze yakho ihlukaniseke ububanzi behlombe, izinzwane zibheke ngaphandle.Ngaso sonke isikhathi khomba ikhanda lakho phambili, njengoba ukubuka phansi kungase kukulahlekisele futhi kubi ekugcineni umhlane wakho uqondile.Lesi yindawo yokuqala yesenzo.Yehlisa kancane ibha, amadolo agobile, izinqe zibuyela emuva, gcina ukuma okuqondile, ikhanda elibheke phambili.Qhubeka u-squat kuze kube yilapho i-hamstring itholakala etholeni.Adonse umoya njengoba wenza le ngxenye.Njengoba ukhipha umoya, phakamisa ibha ngamandla phakathi kwezinyawo zakho, uqondise imilenze yakho, welule izinkalo zakho, bese ubuyela endaweni yokuma.