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Kusintha kwa Barbell

Umakhi woMsebenzi

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

The Barbell Step-up ndi masewera olimbitsa thupi otsika kwambiri omwe amalimbana ndi quads, glutes, ndi hamstrings, kukupatsani kulimbitsa thupi moyenera kwa miyendo yanu. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyambirira mpaka othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta potengera mphamvu ndi chipiriro cha munthu. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa sikuti zimangolimbitsa thupi lapansi, komanso zimathandizira kukhazikika, kulumikizana, komanso kulimbitsa thupi kwathunthu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kusintha kwa Barbell

  • Chifuwa chanu chikukwezedwa ndi msana wanu molunjika, kwezani phazi lanu lakumanja ndikuyiyika molimba pa benchi.
  • Kanikizani chidendene chanu chakumanja kuti mukweze thupi lanu pa benchi, ndikubweretsa phazi lanu lakumanzere kuti likumane ndi dzanja lanu lamanja pa benchi.
  • Dzichepetseni pang'onopang'ono kubwerera kumalo oyambira, kutsogolera ndi phazi lanu lakumanja, kenaka tsatirani ndi phazi lanu lakumanzere.
  • Bwerezani kusuntha uku, kusinthasintha phazi lotsogolera nthawi iliyonse kuti muzichita masewera olimbitsa thupi.

Izinto zokwenza Kusintha kwa Barbell

  • **Sankhani Bokosi Loyenera Kutalika **: Kutalika kwa bokosi kapena benchi yomwe mumakwera kuyenera kukhala kuti bondo lanu limakhala pamtunda wa 90-degree pamene phazi lanu lili pabokosi. Ngati bokosilo ndi lalitali kwambiri, mukhoza kugwedeza bondo kapena chiuno. Ngati ndizochepa kwambiri, simupindula mokwanira.
  • **Pewani Kugwiritsa Ntchito Momentum**: Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kuti mukweze m'bokosi. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala. M'malo mwake, kanikizani chidendene chanu kuti mukwere m'bokosi, kuyang'ana kwambiri kugwiritsa ntchito minofu yanu osati kuthamanga.
  • **Khalani Anu

Kusintha kwa Barbell Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kusintha kwa Barbell?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Step-up koma tikulimbikitsidwa kuti tiyambe ndi kulemera kopepuka kapena ngakhale belu lopanda chowonjezera kuti muzolowere kuyenda. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuphunzira mawonekedwe ndi njira yoyenera kuti musavulale. Zingakhale zothandiza kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi poyamba. Pang'ono ndi pang'ono, pamene mphamvu ndi bwino zikuyenda bwino, kulemera kumatha kuwonjezeredwa ku barbell.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kusintha kwa Barbell?

  • The Lateral Step-up ndikusintha kwina komwe mumakwera pa benchi kapena bokosi kuchokera kumbali, komwe kumatsata minofu yosiyanasiyana.
  • The Weighted Vest Step-up ndikusintha komwe mumavala vest yolemera kuti muwonjezere kukana m'malo mogwiritsa ntchito zolemetsa zaulere.
  • The Elevated Barbell Step-up imaphatikizapo kugwiritsa ntchito nsanja yapamwamba, yomwe imawonjezera zovuta ndikugwira ntchito mwamphamvu kwambiri minofu.
  • The Single-leg Barbell Step-up ndikusintha kwina komwe mumachita masewera olimbitsa thupi ndi mwendo umodzi nthawi imodzi, zomwe zingathandize kuwongolera mphamvu komanso mphamvu zosagwirizana.

Izinto zokufunda ezishisa ezivumelekile Kusintha kwa Barbell?

  • Squats: Squats ndizochita zolimbitsa thupi kwambiri chifukwa zimayang'ananso kumunsi kwa thupi, makamaka ma quadriceps, hamstrings, ndi glutes, omwe ndi minofu yayikulu yomwe imagwiritsidwa ntchito mu Barbell Step-ups.
  • Deadlifts: Deadlifts amaphatikizana ndi Barbell Step-ups pomwe amalimbitsanso m'munsi mwa thupi ndi pachimake, kupititsa patsogolo kusasunthika komanso kukhazikika komwe kuli kofunikira popanga ma Step-ups ndi mawonekedwe abwino.

Amaxabiso angamahlekwane kanye Kusintha kwa Barbell

  • Kuchita masewera olimbitsa thupi kwa Barbell
  • Zolimbitsa thupi za Quadriceps
  • Zochita za toning ntchafu
  • Zolimbitsa thupi za Barbell za miyendo
  • Njira zowonjezera ndi barbell
  • Kuchita masewera olimbitsa thupi a barbell
  • Zochita za Barbell za minofu ya ntchafu
  • Quadriceps barbell wowonjezera
  • Kulimbitsa ntchafu kwambiri ndi barbell
  • Maphunziro amphamvu a quadriceps okhala ndi barbell.