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Barbell Patsogolo Pamwamba

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMexau Karala
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
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Ukuxhumana kwe Barbell Patsogolo Pamwamba

Barbell Front Step Up ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri ma quadriceps, glutes, ndi hamstrings, komanso imagwira pachimake ndikuwongolera bwino. Masewerawa ndi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi mphamvu zamunthu payekha. Anthu angasankhe kuchita masewera olimbitsa thupi chifukwa amatsanzira mayendedwe a tsiku ndi tsiku, kuwapangitsa kuti azigwira ntchito, komanso angathandize kulimbitsa mphamvu zochepetsera thupi, kukhazikika, ndi kupirira, zomwe zimakhala zopindulitsa pamasewera osiyanasiyana ndi zochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Patsogolo Pamwamba

  • Ndi chifuwa chanu mmwamba ndi pachimake, kwezani phazi lanu lakumanja ndikuliyika molimba pa benchi.
  • Kanikizani chidendene chanu chakumanja kuti mukwere pa benchi, ndikubweretsa phazi lanu lakumanzere kuti mulumikizane ndi dzanja lanu lamanja.
  • Imani kaye pang'ono, kenaka bwererani pansi ndi phazi lakumanja, ndikutsatiridwa ndi lamanzere, ndikubwerera komwe munayambira.
  • Bwerezani masitepewa ndi phazi lanu lakumanzere kutsogolera, ndipo pitirizani kusinthana mbali zonse panthawi yolimbitsa thupi.

Izinto zokwenza Barbell Patsogolo Pamwamba

  • ** Khalanibe ndi Maonekedwe Abwino**: Kwerani pabenchi ndi phazi lanu lakumanja, kukanikiza chidendene chanu kuti mukweze thupi lanu m'mwamba. Pamene mukukwera, onetsetsani kuti bondo lanu liri pamwamba pa bondo lanu kuti muteteze kupsinjika kosayenera. Pewani kutsamira kutsogolo kapena kulola bondo lanu kupitirira zala zanu, chifukwa izi zingayambitse kuvulala.
  • **Ngakhale Kugawa Kulemera Kwambiri **: Onetsetsani kuti mukugawa kulemera kwanu mofanana pakati pa miyendo yonse. Pewani kukankha ndi phazi lakumbuyo kapena kugwiritsa ntchito mphamvu kuti mukweze nokha. Ichi ndi cholakwika chofala chomwe chimachepetsa mphamvu ya masewera olimbitsa thupi ndikuwonjezera chiopsezo cha kuvulala.
  • **Kuyenda Koyendetsedwa**: Dzichepetseni kubwerera pamalo oyambira moyendetsedwa

Barbell Patsogolo Pamwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Patsogolo Pamwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Front Step Up. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi kopindulitsa kukhala ndi mphunzitsi kapena katswiri wodziwa kupita ku gym kuti akutsogolereni njira yoyenera. Pang'onopang'ono, pamene mphamvu ndi kulinganiza zikuyenda bwino, kulemera kumatha kuwonjezeka. Kumbukirani, ndikofunikira kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Patsogolo Pamwamba?

  • Barbell Side Side Up: Kusintha uku kumasintha njira ya sitepe, ndi masewera olimbitsa thupi akukwera pa nsanja kuchokera kumbali m'malo mwa kutsogolo.
  • Pamwamba Pamwamba Pamwamba Pamwamba Pamwamba: Pakusiyana uku, barbell imakhala pamwamba, zomwe zimawonjezera vuto lanu komanso kukhazikika kwapakati.
  • Barbell Patsogolo Pamwamba ndi Knee Kwezani: Mukakwera papulatifomu, wochita masewera olimbitsa thupi amakweza bondo losiyana mpaka kutalika kwa chiuno, zomwe zimawonjezera zovuta zina komanso zovuta zazikulu.
  • Barbell Patsogolo Pamwamba pa BOSU: Kusiyanaku kumagwiritsa ntchito mpira wa BOSU m'malo mwa sitepe kapena nsanja, zomwe zimawonjezera zovuta zovuta.

Izinto zokufunda ezishisa ezivumelekile Barbell Patsogolo Pamwamba?

  • Ma squats amathandiziranso Barbell Front Step Up chifukwa amayang'ana kwambiri mphamvu yakumunsi ya thupi, makamaka ntchafu, m'chiuno, ndi matako, koma ma squats amawonjezeranso kuchulukira kwa mafupa m'thupi lonse.
  • Ma Deadlifts amatha kukhala owonjezera kwambiri ku Barbell Front Step Up pomwe amayang'ana kwambiri minofu yam'mbuyo ngati ma hamstrings ndi glutes, zomwe zimapereka kulimbitsa thupi moyenera kwa thupi likaphatikizidwa.

Amaxabiso angamahlekwane kanye Barbell Patsogolo Pamwamba

  • Barbell Front Step Up masewera olimbitsa thupi
  • Zochita zolimbitsa thupi za Quadriceps
  • Kulimbitsa thupi pantchafu ndi barbell
  • Zochita za Barbell za miyendo
  • Maphunziro a Front Step Up
  • Zolimbitsa thupi za Barbell za ntchafu
  • Kulimbitsa Quadriceps ndi barbell
  • Kuchita masewera olimbitsa thupi a Step Up ndi zolemera
  • Njira ya Barbell Front Step Up
  • Leg toning ndi barbell step ups