Kuphedwa kumeneku kumachitidwa makamaka ndi bar ndi mbale kapena ziboda zosasinthika. Zisokonezo zingagwiritsidwe ntchito koma zotsatira zake zimakhala zofanana ndi osayankhula. Malongosoledwe awa amagwiritsa ntchito ma barbell. Kusiyanasiyana kochulukirako kwambiri ndi kotheka ndi malo ena amodzi.
Ponena za machitidwe onse, musati mutengeke kwambiri kuti muyambe ndi kuima ngati ululu umamveka, makamaka m'munsi kumbuyo. Kumbukirani kupuma; musakhale ndi mpweya nthawi iliyonse.
1 - Kuyambira Position
Misampha inkagwira ntchito: quadriceps (mapewa am'mbuyo), hamstrings (kumbuyo kwa ntchafu), nyenyezi (kumbuyo), kumbuyo
Thupi la Thupi
- Sankhani mabulosi ofunika kuunika kuyamba nawo.
- Ikani phazi pambali pambali, kapena osati mochuluka, ndi zala zazing'ono pansi pa bar. Mapazi amawongolera kutsogolo kapena amatha kulowera pang'ono. Zitsulo ziyenera kukhazikika pamwamba. Mukakweza, baroloyo idzayandikira pafupi ndi ma shins ndipo idzawadyetsa.
- Manja ayenera kukhala ndi 'kuyanjana' kwa zolemetsa zolemetsa koma kugwiritsidwa ntchito mopambanitsa kuli koyenera kwa zolemera zolemera. Mankhwala osakanizidwa ali ndi dzanja limodzi kulumikiza chipikacho ndi kanjedza pansi pa bar (wotchulidwa) ndi dzanja lina ndi kanjedza pamwamba pa bar (pronated). Kugonjetsedwa kwapadera kumakhala ndi manja awiri ndi kanjedza. Ngati mungathe kuwona kumbuyo kwa manja onse awiri, ndiko kugwirana kwakukulu.
- Nsonga ikhoza kukhala yowonjezera kapena yopapatiza pa bar. Malo oyamba omwe amayamba kumayambira ndiwongopeka mpaka kumapeto kwa mapewa ndi manja molunjika pansi. Chikwama chokwanira chikhoza kutsogolera anthu ena ndipo kuphedwa kwakukulu kumakhala kosiyana. Mgwirizano umagwiritsira ntchito quadriceps (osati kumangirira ndi kubwerera ndi chikwama chachikulu) ndipo ndi oyenerera kwambiri kukwera pamwamba.
- Mutu (ndi maso) uyenera kusonyeza malo osaloĊµerera m'mphepete mwachisawawa kapena kusokonezeka mwakachetechete mmwamba kapena pansi, ngakhale kuti kutsika pang'ono kumakhala kosazolowereka kapena kosatetezeka pamene mukuyesera.
2 - Kuthamanga kwa Thupi
- Kulimbitsa minofu ya m'mimba mwa kuwapukuta. Ndimapazi pamtunda, mumakhala pansi, mumagwedezeka pamadzulo, ndipo mumagwiritsanso ntchito kapamwamba kapena kumangirira. Onani kuti mawonekedwe otsikira ku bar ndi ofanana (koma osalingana) ku squat, ali ndi molunjika kumbuyo kapena amawombera pang'ono komanso osakanizika pamapewa kapena msana.
- Gwirani bokosi kunja kwa mzere wa mawondo. (Ndikumwalira kwa Sumo mosiyana mapazi amagawanika koma mikono ikugwera pansi, koma tsopano mkati mwa mawondo.)
- Kwezani barani ponyamula mmwamba ndi miyendo kuchokera pamadondo. Samalani kuti musayambe kumanga m'chiuno kuti thunthu lipite patsogolo ndi kumbuyo kumakhala kozungulira. Pumirani kunja.
- Musayesere kukweza mipiringidzo ndi mikono. Mikono imakhalabe yotetezeka pamene ikugwedeza bhala pamene miyendo ikukweza. Ganizirani za miyendo ndi mapewa akukwera mmwamba pamodzi pamodzi m'chiuno ndi mfundo yokonzera.
- Galasi iyenera kudyetsa mapezi ndikukhala pamtunda pamene mukufika msinkhu wathunthu. Sungani mapewa mmbuyo momwe mungathere popanda kubwerera mmbuyo.
- Gwetsani galasi pansi ndikuyendayenda mobwerezabwereza ndikuwongolera mobwerezabwereza. Ndi kulemera kochepa mungathe kubwereza mobwerezabwereza komwe mumatsitsa galasi kumalo anu kapena pansi ndipo kenaka muwongolenso popanda kumasula galasi yanu. Izi sizikutanthauza kubwereza kubwereza. Ndibwino kuti muzikwera mokwanira ndikukwera pansi ndikuyambiranso kuima.
3 - Yang'anani Mfundo
- Pamene mukuyamba, yesani ndi kulemera kwake mpaka mawonekedwe anu akwaniritsidwe. Wophunzitsa munthu kapena wophunzitsa masewera olimbitsa thupi akhoza kukuwongolerani mawonekedwe olondola. Khalani pagalasi ngati kuli kofunikira.
- Limbani minofu ya m'mimba. Pumirani kunja. Musapume mpweya.
- Gwiritsani ntchito kugwiritsira ntchito mankhwala osokoneza bongo. Izi zimatitsimikizira kuti zolemetsa zazikulu sizidzatuluka m'manja. (Osasonyezedwa pano.)
- Gwiritsani kumbuyo kumbuyo popanda kumangirira pamapewa ndi msana. Sungani mapiko awo, khalani kunja.
- Galasi iyenera kuyandikira pafupi ndi thupi kuti ipangidwe bwino komanso chitetezo.
- Chinthu chofunika kwambiri chotsitsimutsa anthu oyambirira ndi kukweza miyendo osati manja ndi mapewa, ngakhale kuti ntchito yawo yolimbitsa thupi ndi yosafunika.
Kuphedwa kumeneku kawirikawiri kumanyalanyazidwa mu kuphunzitsidwa kulemera kwa thupi , ngakhale kuti ndipadera kwa powerlifters. Kwa amuna ndi akazi omwe akufuna kumanga miyendo yabwino ndi kumbuyo, kupha anthu kumalowa kumakhala koyambako ndipo kungathandize kuti anthu omwe amapeza zolemetsa zolemetsa zikhale zovuta kwambiri.
Apatseni. Kuwonongeka ndi chimodzi mwa zokonda zanga zomwe ndimakonda kwambiri.