Pankhani yophunzitsa mphamvu ndi kukwera maweightlifting, zida zoyenera zimatha kukhala ndi gawo lalikulu pakukwaniritsa zotsatira zabwino. Chinthu chofunika kwambiri pa maphunziro aliwonse olemera ndi barbell. Ndi zosiyanasiyana zosankha pa msika, kusankha wangwirobarbell barikhoza kukhala ntchito yovuta. Komabe, potsatira malangizo oyambira, mutha kupanga chisankho chodziwika bwino ndikusankha kapamwamba koyenera pazosowa zanu.
Choyamba, ganizirani mtundu wa masewera olimbitsa thupi omwe mukufuna kuchita. Mipiringidzo yosiyanasiyana ya barbell imapangidwira masewera olimbitsa thupi, monga powerlifting, Olympic weightlifting, kapena kuphunzitsa mphamvu zambiri. Mwachitsanzo, zitsulo zonyamulira zolemera zimakhala zolimba komanso zoyenera zosindikizira zolemera za benchi ndi squats, pamene bala ya Olympic imapereka chikwapu chowonjezereka ndi kusinthasintha kwa kayendetsedwe ka kayendetsedwe kake monga kuthyola ndi kuyeretsa. Kumvetsetsa cholinga cha gawoli kudzakuthandizani kusankha gawo loyenera.
Chinthu china chofunika kuganizira ndi kulimba ndi khalidwe la bar. Yang'anani mizati yopangidwa ndi zipangizo zamtengo wapatali, monga zitsulo zosapanga dzimbiri kapena zitsulo za chrome-zokutidwa, chifukwa zimagonjetsedwa ndi dzimbiri ndi kuvala. Komanso, yang'anani kulemera kwa barbell ndikuwonetsetsa kuti imatha kunyamula katundu womwe mukufuna kukweza. Kulemera kwakukulu kudzakupatsani mtendere wamaganizo ndikulola kuti maphunziro anu apite patsogolo.
Kugwira ndi kugwedeza ndi zinthu zina zofunika. Yang'anani mzati wokhala ndi ndondomeko yoyenera ya knurl yomwe imapereka kugwira bwino popanda kukhala wovuta kwambiri. Izi zidzatsimikizira kuti mumagwira mwamphamvu pa bar panthawi yochita masewera olimbitsa thupi ndikuletsa kuti bala lisatuluke m'manja mwanu. Ganiziraninso kukula kwa bar, chifukwa kapamwamba kokulirapo kumawonjezera zovuta zogwira komanso kuchitapo kanthu kwa mkono.
Pomaliza, yesani kuzungulira kwa manja kwa ndodo. Manja onyamula mbale yolemetsa amayenera kuzungulira bwino kuti anyamule bwino komanso otetezeka. Ndodo zokhala ndi zimbalangondo zapamwamba kwambiri kapena tchire zimapereka luso lapamwamba lozungulira, kuchepetsa kupsinjika kwapakati komanso kukulitsa luso lanu lokweza.
Kusankha bala yabwino kumatha kuwoneka ngati kovuta poyamba, koma poganizira mosamala za mtundu wa masewera olimbitsa thupi, kulimba, mphamvu yogwira, ndi kuzungulira kwa manja, mutha kupeza kapamwamba koyenera komwe kakugwirizana ndi zosowa zanu ndikuthandizira zolinga zanu zolemetsa. Kuyika ndalama mu barbell yapamwamba sikungowonjezera magwiridwe antchito anu, komanso kuonetsetsa chitetezo chanu panthawi yovuta yophunzitsira mphamvu.
Zogulitsa zathu zazikulu zimaphatikizapo kettlebell, barbell plate, dumbbell ndi mphamvu yopanga ndi matani 750 pamwezi. Timayang'ana kwambiri zida zolimbitsa thupi zokhala ndi luso lopanga zaka 10. Ndife odzipereka pakufufuza ndikupanga mipiringidzo ya barbell, ngati mumadaliridwa ndi kampani yathu komanso chidwi ndi kampani yathu, muthaLumikizanani nafe.
Nthawi yotumiza: Oct-12-2023