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Chingwe Chatsika Kuuluka

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMbendelo
Imimiselo eqhaphoPectoralis Major Sternal Head
Amashwa eqhaphoBiceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
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Ukuxhumana kwe Chingwe Chatsika Kuuluka

The Cable Decline Fly ndi masewera olimbitsa thupi omwe amayang'ana minofu ya m'munsi pachifuwa, kuthandiza kukulitsa tanthauzo la minofu ndi mphamvu. Ndizoyenera kwa oyamba kumene komanso okonda zolimbitsa thupi zapamwamba, zomwe zimapereka kuthekera kosintha kukana kuti zigwirizane ndi milingo yolimbitsa thupi. Anthu angasankhe kuchita masewerawa kuti apititse patsogolo kukula kwa chifuwa, kulimbitsa minofu yofanana, ndikuwonjezera mphamvu zam'mwamba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Chatsika Kuuluka

  • Imani pakati pa makinawo, gwirani zogwirizira za ma pulleys ndi dzanja lililonse ndikupita patsogolo kuti mupangitse zovuta pazingwe.
  • Ndi kupinda pang'ono m'zigongono zanu, pang'onopang'ono kokerani zogwirirazo pansi ndikudutsa thupi lanu mozungulira mpaka zitakumana kutsogolo kwa thupi lanu pamtunda wa m'chiuno.
  • Gwirani malowa kwa kamphindi, kufinya minofu yanu ya pachifuwa, kenaka mubwezereni manja anu pang'onopang'ono kumalo oyambira, onetsetsani kuti muyang'anire kayendetsedwe kake m'malo molola kuti zolemera zikubwezereni mwamsanga.
  • Bweretsani kubwereza komwe mukufuna, kuonetsetsa kuti mukuyenda mokhazikika, mosalala nthawi zonse.

Izinto zokwenza Chingwe Chatsika Kuuluka

  • **Mawonekedwe Olondola**: Kwezerani manja anu mbali zonse, ndikumangirira pang'ono m'zigono zanu kuti mupewe kupsinjika. Pamene mukubweretsa zingwe pansi komanso palimodzi, onetsetsani kuti manja anu azikhala opindika pang'ono ndipo mukufinya minofu ya pachifuwa chanu. Pewani kulakwitsa kofala kwa kutseka zigongono zanu kapena kugwiritsa ntchito msana wanu kukokera zingwe pansi, chifukwa izi zimatha kuvulaza ndikuchepetsa mphamvu ya masewera olimbitsa thupi pamitsempha ya pachifuwa.
  • **Kuyenda Koyendetsedwa**: Chitani masewerawa pang'onopang'ono komanso molamulidwa. Pewani kulakwitsa kugwiritsa ntchito mphamvu kapena liwiro kukokera zingwe pansi. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala.

Chingwe Chatsika Kuuluka Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Chatsika Kuuluka?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Decline Fly, koma ndikofunikira kuti muyambe ndi kulemera kochepa kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zimakhalanso zopindulitsa kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi poyamba kuti awonetsetse kuti kayendetsedwe kake kakuyenda bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi aliwonse, oyamba kumene ayenera kuyang'ana kwambiri lusoli asanawonjezere zolemetsa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Chatsika Kuuluka?

  • Resistance Band Decline Fly: M'malo mogwiritsa ntchito zingwe, kusinthaku kumagwiritsa ntchito magulu otsutsa, kupereka mtundu wina wa kukana womwe ungasinthidwe potengera kulimba kwa gululo.
  • Single Arm Cable Decline Fly: Kusinthaku kumachitika mkono umodzi panthawi, kukulolani kuti muyang'ane mbali iliyonse ya chifuwa chanu padera ndikutha kuzindikira ndi kukonza zolakwika zilizonse.
  • Incline Cable Fly: Kusinthaku kumasintha ngodya pogwiritsa ntchito benchi yopendekera m'malo motsika, kulunjika kumtunda wa pachifuwa kwambiri.
  • Ntchentche Yoyimirira Pang'onopang'ono: Mwanjira iyi, mumachita masewerawa mutayimirira ndikukokera zingwezo molunjika ku thupi lanu kuchokera pamalo okwera kwambiri, izi zimayang'ana pakati ndi m'munsi minofu ya pachifuwa.

Izinto zokufunda ezishisa ezivumelekile Chingwe Chatsika Kuuluka?

  • Ma Push-ups amaphatikizanso ndi Cable Decline Fly poyang'ana ma pectoral, deltoids, ndi triceps, komanso amaphatikiza pakatikati ndi m'munsi mwa thupi, kulimbikitsa mphamvu ya thupi lonse ndi kukhazikika.
  • The Incline Dumbbell Fly ndi masewera ena omwe amalumikizana bwino ndi Cable Decline Fly. Imayang'ana minofu yam'mwamba ya pectoral, kupereka masewera olimbitsa thupi bwino pachifuwa pamene akuphatikizidwa ndi kutsika kwa chifuwa cha Cable Decline Fly.

Amaxabiso angamahlekwane kanye Chingwe Chatsika Kuuluka

  • Kulimbitsa thupi pachifuwa ndi chingwe
  • Kuchita masewera olimbitsa thupi kutsika kwa chingwe
  • Kulimbitsa thupi kwa chingwe pachifuwa
  • Chepetsani kuchita masewera olimbitsa thupi pa chifuwa
  • Kuchita masewera olimbitsa thupi pachifuwa
  • Zochita zolimbitsa thupi zama chingwe kwa pecs
  • Kulimbitsa thupi kwa chingwe cha m'chifuwa
  • Njira yochepetsera ma chingwe
  • Kuphunzitsa mphamvu ndi chingwe kutsika kuwuluka
  • Zochita pachifuwa zamakina a chingwe