Iindaba

I-Barbell luhlobo lwezixhobo zokuzilolonga esizisebenzisayo xa silolonga izihlunu zethu.Xa kuthelekiswa needumbbells, esi sixhobo sinzima.Ukwenzela ukuzilolonga ngcono, sihlala sisebenzisa iintshukumo zokuqina komzimba we-barbell.Ke ngaba uyazi ukuba zeziphi iintshukumo zakudala zokuqina kwebarbell?

Ukutsalwa kanzima
Misa ibha yebarbell phakathi kweenyawo zakho.Gcina iinyawo zakho ububanzi be-hip-width ngaphandle.Yolula amagxa akho ngokugoba isinqe sakho kwaye ubambe ibha ngezandla zakho ububanzi begxalaba ngaphandle.Thatha umoya onzulu, yehlisa isinqe sakho kwaye uqinise amadolo akho de amathole akho achukumise ibha.Jonga phezulu.Gcina isifuba sakho siphezulu, ugobe umqolo wakho, kwaye utyhale umvalo ukusuka kwizithende zakho.Xa ibha ingaphezulu kwamadolo akho, buyisela ibha, amahlombe ehlombe adityaniswe kunye, kwaye uqhube umlenze wakho phambili ukuya kwibha.

Barbell flat ibhentshi press
Ukulala kwibhentshi ephantsi, sebenzisa i-middle grip, susa i-barbell kwi-rack, yibambe ngokuqinileyo kwaye uyiphakamise ngaphezu kwentamo yakho.Esi sisindululo sakho sokuqala.Ukuqala kwindawo yokuqala, phefumlela kwaye unciphise kancinci ibar ide ifike embindini wesifuba sakho.Misa umzuzwana, phakamisa ibha kwakhona kwindawo yayo yokuqala, kwaye ukhuphe umoya, ugxile ekusebenziseni izihlunu zesifuba sakho.Njengoko ufika encotsheni yokutyhala, gcina iingalo zakho zimile kwaye ucinezele isifuba sakho kangangoko unako, nqumama, kwaye uthobe kancinci kwakhona.Kufuneka kuqatshelwe ukuba xa ibhentshi icinezela, ukuba ubunzima bukhulu, umntu kufuneka ancede, okanye kulula ukwenzakala.Abaqalayo bayacetyiswa ukuba baqale uqeqesho kwibha engenanto.

Umqolo weBarbell
Umthambo oqhelekileyo kukubamba i-barbell (iintende zezandla phantsi), amadolo agobile, ukugoba phambili, ukugcina umqolo wakho uthe tye.Qhubeka de umva wakho uphantse ungqamane nomgangatho.Icebiso: Jonga phambili.Ingalo ebambe i-barbell kufuneka ixhonywe ngokwemvelo, i-perpendicular emgangathweni kunye nomzimba.Le yindawo yokuqala yesenzo.Gcina umzimba wakho ulungile, ukhuphe umoya kwaye utsale i-barbell.Gcina iingqiniba zakho kufutshane nomzimba wakho kwaye ubambe ibha kuphela ngeengalo zakho.Kwincopho ye-contraction, qinisa imisipha yakho yangasemva kwaye ubambe ixesha elithile.

I-Barbell squat
Ngenxa yezizathu zokhuseleko, kungcono ukuqeqesha kwi-squat rack.Ukuqala, beka i-barbell kwindawo yokubeka ngaphezulu kwamagxa akho.Beka isitulo esisicaba okanye ibhokisi emva kwakho.Isitulo esisicaba sikufundisa indlela yokutyhala isinqe sakho ngasemva kunye nendlela yokufikelela kubunzulu obufunekayo.Phakamisa i-barbell kwi-shelf ngeengalo zombini, usebenzisa imilenze yomibini kwaye ugcine i-torso yakho ngqo.Suka kwishelufu uze ume imilenze yakho iqelelene ububanzi begxalaba, iinzwane zijongise kancinane ngaphandle.Hlala ukhomba intloko yakho phambili, njengoko ukujonga ezantsi kunokukuphosa kwi-balance kwaye kubi ekugcineni umqolo wakho uthe tye.Le yindawo yokuqala yesenzo.Kancinci unciphise ibha, amadolo aguqe, abuyele emva, gcina ukuma okuthe tye, intloko ukuya phambili.Qhubeka u-squat de i-hamstring isetholeni.Phefumla njengoko usenza le ndawo.Njengoko ukhupha, phakamisa ibha ngamandla phakathi kweenyawo zakho, ulungelelanise imilenze yakho, welula umlenze wakho, kwaye ubuyele kwindawo yokuma.