Thumbnail for the video of exercise: Barbell One Arm Side Deadlift

Barbell One Arm Side Deadlift

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMexau Karala
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Barbell One Arm Side Deadlift

The Barbell One Arm Side Deadlift ndi masewera olimbitsa thupi omwe amayang'ana kumbuyo kumbuyo, glutes, hamstrings, ndi core muscle. Ndi yabwino kwa othamanga ndi okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo kumodzi ndikuwongolera bwino komanso kulumikizana. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kukulitsa kufanana kwa thupi, kuonjezera mphamvu zonse, ndi kupititsa patsogolo kayendetsedwe ka ntchito m'moyo watsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell One Arm Side Deadlift

  • Pindani m'chiuno ndi mawondo anu ndikugwira belu ndi dzanja limodzi, ndikusunga mkono wanu motalikirapo komanso msana wanu mowongoka.
  • Kwezani barbell pokulitsa m'chiuno ndi mawondo anu, kulimbitsa pakati ndikuwonetsetsa kuti msana wanu umakhala wowongoka nthawi yonseyi.
  • Mukangofika poyimirira, tsitsani pang'onopang'ono chotchinga mpaka pansi, ndikuwerama m'chiuno ndi mawondo ndikusunga msana wowongoka.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kenaka sinthani mbali ina ndikuchitanso chimodzimodzi.

Izinto zokwenza Barbell One Arm Side Deadlift

  • Kugwira Moyenera: Gwirani belulo ndikugwira mopitilira muyeso (chikhatho chikuyang'ana kwa inu). Dzanja lanu liyenera kuyikidwa pamwamba pa phewa lanu. Pewani kugwira momasuka kwambiri kapena mothina kwambiri chifukwa kungayambitse kugundana kwa dzanja kapena kulephera kuwongolera.
  • Sungani Msana Wosalowerera Ndale: Mukawerama kuti mukweze barbell, onetsetsani kuti msana wanu uli wowongoka ndipo chifuwa chanu chili mmwamba. Kulakwitsa kofala ndikuzungulira kumbuyo, komwe kungayambitse kuvulala koopsa. Kusunga msana wosalowerera kumathandizira kugwirizanitsa minofu yolondola ndikuchepetsa chiopsezo cha kuvulala kwa msana.
  • Mayendedwe Oyendetsedwa: Tsitsani barbell mwa kukankhira m'chiuno mwanu ndikugwada mawondo anu, kusunga kulemera pafupi ndi thupi lanu. Pewani kulola barbell

Barbell One Arm Side Deadlift Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell One Arm Side Deadlift?

Zochita za Barbell One Arm Side Deadlift ndizochita zotsogola kwambiri zomwe zimafuna mphamvu, kukhazikika, komanso kulumikizana. Sizikulimbikitsidwa kwa oyamba kumene chifukwa zimatha kukhala zovuta kuchita bwino komanso mosatekeseka popanda chidziwitso choyambirira. Oyamba kumene ayenera kuyamba ndi masewera olimbitsa thupi oyambira ngati kufa kwachikhalidwe kapena dumbbell deadlift kuti alimbitse mphamvu zawo ndi mawonekedwe asanapitirire kumitundu ina yovuta. Nthawi zonse ndi bwino kufunafuna upangiri kwa katswiri wolimbitsa thupi mukayamba chizolowezi chatsopano cholimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell One Arm Side Deadlift?

  • Kettlebell One Arm Side Deadlift: Baibuloli limagwiritsa ntchito kettlebell, kupereka vuto lapadera chifukwa cha kugawidwa kwa kulemera kwa zipangizo.
  • Barbell Suitcase Deadlift: Mofanana ndi mkono umodzi wakufa, ntchitoyi ikuphatikizapo kukweza barbell kuchokera mbali imodzi, koma imagwiritsa ntchito manja onse awiri, kutsanzira momwe amanyamulira sutikesi.
  • Trap Bar One Arm Side Deadlift: Kusiyanasiyana kumeneku kumagwiritsa ntchito msampha wa msampha, womwe ungathandize kugwirizanitsa minofu mosiyana chifukwa cha mawonekedwe a hexagonal a bar.
  • Barbell One Arm Side Deadlift ndi Kuzungulira: Kuwonjezera kusinthasintha kwa kayendetsedwe kake kungapangitse minofu yapakati mwamphamvu kwambiri, kuonjezera zovuta ndi zovuta za masewerawo.

Izinto zokufunda ezishisa ezivumelekile Barbell One Arm Side Deadlift?

  • Kettlebell Swings: Kettlebell swings imathandizira Barbell One Arm Side Deadlift pogwira ntchito pamagulu a minofu omwewo - glutes, hamstrings, hip, core, ndi m'munsi kumbuyo, kupititsa patsogolo mphamvu zanu zonse ndi mphamvu.
  • Farmer's Walk: Zochita izi zimakwaniritsa Barbell One Arm Side Deadlift powonjezera mphamvu zogwira ndikugwira ntchito pachimake ndi m'munsi mwa thupi, zomwe ndizofunikira kwambiri kuti mukhalebe okhazikika komanso okhazikika panthawi yakufa.

Amaxabiso angamahlekwane kanye Barbell One Arm Side Deadlift

  • One Arm Barbell Deadlift
  • Mbali Deadlift ndi Barbell
  • Quadriceps Kulimbitsa Zolimbitsa Thupi
  • Thupi Toning Workout
  • Single Arm Deadlift
  • Kulimbitsa Thupi kwa Barbell kwa Ntchentche
  • One Arm Side Deadlift Routine
  • Maphunziro a Quadriceps ndi Barbell
  • One Arm Deadlift kwa Minofu Yamiyendo
  • Zolimbitsa Thupi za Barbell Pantchafu