Thumbnail for the video of exercise: Chingwe Chokana One Arm Press

Chingwe Chokana One Arm Press

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMbendelo
Imimiselo eqhaphoPectoralis Major Sternal Head
Amashwa eqhaphoDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Chingwe Chokana One Arm Press

The Cable Decline One Arm Press ndi ntchito yolimbitsa thupi yomwe imayang'ana minofu ya pachifuwa, makamaka m'munsi mwa pectoral, ndikuchitanso ma triceps ndi mapewa. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, omwe akuyang'ana kuti apititse patsogolo mphamvu za thupi komanso kutanthauzira kwa minofu. Kuchita masewera olimbitsa thupi kumathandizira kuti minofu ikhale yolimba, imathandizira kaimidwe kabwino, ndikuwonjezera kusiyanasiyana pazolimbitsa thupi zilizonse, zomwe zimapangitsa kuti zikhale zowonjezera kwa iwo omwe akufuna kukhala ndi zolinga zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Chokana One Arm Press

  • Imani cham'mbali kwa makinawo, mapazi m'lifupi mwake m'lifupi, ndipo gwirani chogwirira ndi dzanja lomwe lili kutali kwambiri ndi makinawo, ndikusunga mkono wanu motalikirapo.
  • Ikani thupi lanu patsogolo pang'ono ndikutsamira dzanja lanu laulere m'chiuno mwanu kuti mukhale bwino.
  • Phimbani chigongono chanu ndikukokera chingwecho pansi ndikudutsa thupi lanu, ndikumaliza ndi dzanja lanu pafupi ndi ntchafu yanu, kwinaku mukusunga mkono wanu pafupi ndi thupi lanu.
  • Pang'onopang'ono bwererani kumalo oyambira, kulola kuti mkono wanu ukule bwino, ndikubwereza kusuntha kwa chiwerengero chomwe mukufuna cha reps musanasinthe mbali ina.

Izinto zokwenza Chingwe Chokana One Arm Press

  • Mayendedwe Oyendetsedwa: Mukakanikiza chingwecho, onetsetsani kuti mwachita pang'onopang'ono komanso mwadongosolo. Musalole kulemera kukulamulirani. Pewani kuthamanga mothamanga chifukwa izi zingayambitse kuvulala ndipo sizingagwirizane bwino ndi minofu yomwe mukufuna.
  • Mawonekedwe Oyenera: Pamene mukukankhira chingwe, sungani chigongono chanu pang'ono ndikufanana ndi phewa lanu. Pewani kutseka chigongono chanu kumapeto kwa mayendedwe chifukwa izi zitha kusokoneza mgwirizano. Komanso, pewani kulola kuti mapewa anu ayende kutsogolo, zomwe zingayambitse kuvulala kwa mapewa.
  • Gwirani Ntchito Yanu: Pakatikati panu muyenera kuchita nawo masewera olimbitsa thupi kuti mukhalebe olimba komanso okhazikika

Chingwe Chokana One Arm Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Chokana One Arm Press?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Decline One Arm Press. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kuti mukhale ndi mphunzitsi wanu kapena katswiri wolimbitsa thupi kuti akutsogolereni muzolimbitsa thupi poyamba kuti muwonetsetse kuti mukuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kumvetsera thupi lanu osati kukankhira malire anu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Chokana One Arm Press?

  • The Seated One Arm Cable Press ndikusintha kwina komwe munthu amakhala pa benchi yolumikizana ndi makina a chingwe, omwe amalola kuyang'ana kwambiri minofu ya pachifuwa.
  • The Incline One Arm Cable Press ndikusintha komwe kumalunjika pachifuwa chapamwamba, pomwe munthuyo amagwiritsa ntchito benchi yoyang'ana kutali ndi makina a chingwe.
  • The One Arm Cable Fly ndi kusinthasintha komwe kumaphatikizapo kusesa pang'onopang'ono m'malo mokakamiza, kuloza minofu ya pachifuwa kuchokera mbali ina.
  • Cable Crossover One Arm Press ndi kusiyana komwe munthuyo amagwiritsa ntchito makina awiri a chingwe omwe ali mbali zonse, zomwe zimapangitsa kuti pakhale kusuntha kwakukulu komanso kuwonjezereka kwa minofu ya pachifuwa.

Izinto zokufunda ezishisa ezivumelekile Chingwe Chokana One Arm Press?

  • Push-ups: Push-ups imagwira ntchito mofanana ndi minyewa ikuluikulu monga Cable Decline One Arm Press (pectoralis yaikulu ndi triceps), koma imagwiritsanso ntchito minofu yapakatikati ndi ya mapewa, yomwe ingathandize kupititsa patsogolo mphamvu zonse zam'mwamba ndi kukhazikika.
  • Tricep Dips: Pamene makamaka ikuyang'ana pa triceps, ntchitoyi imagwiritsanso ntchito minofu ya pachifuwa, yofanana ndi Cable Decline One Arm Press, kuthandizira kulimbikitsa ndi kutulutsa thupi lapamwamba ndikuthandizira ntchito yomwe ikuchitika mu makina osindikizira.

Amaxabiso angamahlekwane kanye Chingwe Chokana One Arm Press

  • Chingwe Chotsitsa Chifuwa Chamanja Chimodzi Press
  • Single Arm Cable Chest Exercise
  • Cable Machine Decline Press
  • One Arm Cable Decline Workout
  • Kuchita Zolimbitsa Thupi Zachifuwa
  • Decline Press ndi Cable Machine
  • Single Arm Decline Chest Workout
  • Kuchita Zolimbitsa Thupi Pachifuwa cha Makina a Cable
  • One Arm Decline Cable Press
  • Kuchita Zolimbitsa Thupi Zomanga Minofu Yachifuwa