Mutsara webarbell wepamusoro ibasa guru rekuita latissimus dorsi muscle, rinotarisa zvakanyanya pakukora kwelatissimus dorsi muscle uye kushanda chikamu chezasi chelatissimus dorsi muscle.Paunenge uchiita barbell rowing, unofanirwa kukotama kune imwe kona kuti uve nekurovedzera kuri nani, asi kune vanhu vane hurombo husina kusimba kwemuzongoza kana kukuvara kwepachiuno, kubhenda-pamusoro pebarbell rowing ibato rakaoma kupedzisa.
Kana uine dambudziko ne lumbar spine, zviri nani kuti usaite overhead barbell rowing, kunyanya kana uine dambudziko rakakura remuzongoza.Kana iwe uchingove nekurwadziwa zvishoma muchiuno chako, iwe uchada kushandura mamwe maficha ekufamba kana kushandisa bhenji rakarerekera kumusoro kuti upedze kufamba paunenge uchiita iyi kufamba.
Chekutanga, ndinoda kusuma chikonzero nei uchinzwa kurwadza kwemusana paunenge wakakotama pamusoro pebarbell rowing.
1. Chiuno hachina kutwasuka.Mutsara webarbell wepamusoro unoda kuti musana unyatsoti twasu uye kuti urambe wakamira.Kana iyo yakaderera musana isina kutwasuka kana kufamba yakawandisa, iyo lumbar spine inoiswa pasi pekumanikidzwa kwakawanda, izvo zvinogona kutungamirira kukurwadziwa kwepashure nekufamba kwenguva.
The lumbar spine haina kutwasuka, kunyanya kurovedza muviri pasina kutarisisa kumire kwemuviri, chikamu cheanterior pelvic tilt yeanodzidzira mune yakarebesa barbell rowing imhaka yekuti hapana kugadziridzwa nenguva kwepelvic angle, zvichikonzera kurovedza kwechiuno. musana wakanyanyisa kumberi, unozotungamirawo kumarwadzo emusana.
2. Exercise barbell in the low point iri kure zvakanyanya nemakumbo, zvichiita kuti lumbar spine itakure zvakanyanya kudzvinyirira.Panzvimbo yakaderera kana maoko nepasi zviri perpendicular, chinhambwe chiri pakati pebarbell nemuviri uye kona yakatsamira inowirirana zvakanyanya nekona yekurembera, iyo yakakura kona yakatsamira, iyo barbell iri kure kure nemakumbo.Zvisinei, mamwe maekisesaizi kuitira kuti aite chiito chikuru chekuita sitiroko, mukona yakatsamira haisi yakanyanya kukura ichaitawo nemaune kuti barbell ibve pamakumbo, zvichiita kuti iwedzere kudzvinyirira kumusana welumbar, izvo zvinotungamirira kumarwadzo emusana.
3. Huremu hwebarbell hwakanyanya, kupfuura lumbar spine capacity.Panyaya yekufamba kwakamisikidzwa uye pfungwa yakasimba yesimba remhasuru, iyo yakakura uremu, zviri nani kuita basa rekurovedza muviri.Vanhu vazhinji kuitira kuti vavandudze maitiro ekurovedza muviri, kutsvaga uremu, kusateera chiyero chekufamba uye simba remhasuru.Kurema kwebarbell kana kukwasva kunopfuura kugona kwe lumbar spine uye tsandanyama, izvo zvinozotungamira kumarwadzo echiuno nekufamba kwenguva.
Mukuwedzera kune uremu hwakawandisa paunenge uchishanda kunze, kusimba uye nguva yekurovedza muviri kunogonawo kutungamirira kumarwadzo muzasi.
Hedzino dzimwe nzira dzemaekisesaizi.
1. Ita mafambiro akaenzana.Kudzika kumashure kwakatwasuka kunofanirwa kutarisisa kune imwe nzvimbo ye lumbar spine uye pelvis, divi rakatarisa girazi kuti richerechedze yavo yakaderera musana yakatwasuka, unogona zvakare kutsvaga vane ruzivo vanoita maekisesaizi kumberi nekudivi kuti vatarise yavo yakaderera musana yakatwasuka.
2. Gadzirisa kona yekukotama.Vanotangisa vanogona kukotama pasi 30-45 madhigirii, vane ruzivo vanoita maekisesaizi vanokotama pasi 45-60 madhigirii, vane ruzivo rwakanyanya vanogona kushandisa kona yakakura yekukotama pasi, sepedyo ne90 madhigirii.Kurwadziwa kwepazasi kumashure kana kusagadzikana kunogona kuve kwakakodzera kusimudza muviri kuderedza kudzvinyirira kumusana.
3. Uya nebarbell pedyo nemuviri sezvinobvira kuderedza kudzvinyirira pazasi.Kunyange zvazvo chinhambwe chiri pakati pebarbell nemakumbo panzvimbo yakaderera chakabatana nekona ye dip, kana pane lumbar kusagadzikana kana kurwadziwa, zvakakodzera kuderedza kureba pakati pebhari nemakumbo kunogona kuderedza zvakanyanya kurwadziwa kwepamuviri uye kusagadzikana.Kunyange zvazvo vamwe vanhu vachitenda kuti kuwedzera kwakakodzera kwechinhambwe pakati pebarbell nemakumbo panzvimbo yakaderera kunogona kuwedzera kubudirira kwekudzidzira, asi chirevo chekuwedzera chinhambwe chinofanira kunge chiri chimiro chekufamba, chiuno chinogona kumira kumanikidzwa uku, uye kufamba kwakafanana, uye kunzwa kwesimba remhasuru kuri pachena.Kana zvisina kudaro zvinongotungamirira kukuvadzwa kune anodzidzira.
4. Kuderedza zvakakodzera uremu hwebarbell kana kutsiva chiito.Kazhinji kuderedza uremu hwezvishandiso kunoderedza mhedzisiro yekurovedza muviri, asi kune chiuno chave chiri kurwadziwa kana kusagadzikana kweanodzidzira, kuderedza uremu hwemidziyo ndiyo nzira yekupedzisira.
Kuchinja mafambiro zvakare inzira yakanaka yekuenda nayo.Mutsara webarbell ndeyekuwedzerwa kwegorofu kufamba, uye kufamba kwakafanana kunosanganisira mutsara wakagara, nezvimwewo. Mutsara weT-bar wakafanana nemutsara webarbell, uye haisi nzvimbo yakakodzera yemutsara webarbell kune avo vane kurwadziwa kwepashure kana kusagadzikana.
5. Shandisa bhenji rinokwira kumusoro kuti ubatsire nemutsara webarbell.Nekudaro, bhenji rakarerekera richadzikamisa sitiroko uye kuderedza mhedzisiro yekurovedza muviri.Panguva ino, unogonawo kushandisa dumbbells panzvimbo barbells.
6. Munhu anodzidzira anotambanudza zvizere mhasuru dzemudumbu uye anofambisa musana usati waita maekisesaizi kuti udzivise kusimba kwakanyanya kwetsandanyama dzemudumbu.Ita basa rakanaka rekudziya midziyo panguva yekurovedza muviri.Unogona kushandisa huremu hudiki kuita seti yekukwesha seti yekudziya-up, wobva watanga zviri pamutemo kuita barbell rowing.
Nguva yekutumira: Aug-19-2023