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Dinani Push Press

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoPectoralis Major Sternal Head
Amashwa eqhaphoDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Dinani Push Press

The Incline Push Press ndi masewera olimbitsa thupi apamwamba omwe amayang'ana kwambiri mapewa, chifuwa, ndi triceps, komanso kuchita pakati ndi pansi pa thupi. Ndi yoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo mphamvu zawo zophulika, mphamvu za minofu, ndi masewera onse othamanga. Kuphatikizira zolimbitsa thupi izi muzochita zanu kumathandizira kutanthauzira kwa minofu, kulimbitsa thupi, ndikupangitsa kuti mukhale okhazikika komanso okhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dinani Push Press

  • Khalani pa benchi ndi mapazi anu mwamphamvu anabzala pansi ndi kugwira barbell ndi overhand grip, manja otambalala pang'ono kuposa mapewa-m'lifupi m'lifupi.
  • Kwezani mipiringidzo pachoyikapo ndikuigwira pamapewa, ndikusunga msana wanu molunjika komanso pachifuwa chanu.
  • Kankhirani chotchinga m'mwamba potambasula manja anu mokwanira, kuonetsetsa kuti zigongono zanu sizimangika pamwamba pakuyenda.
  • Pang'onopang'ono tsitsani barbell kubwerera kumalo oyambira pamapewa, kuwongolera kutsika, ndikubwereza kusuntha komwe mukufuna kubwereza.

Izinto zokwenza Dinani Push Press

  • **Kugwira Ndi Kuyima Koyenera:** Gwirani chotchingacho motalikirapo pang'ono kusiyana ndi m'lifupi mwa phewa ndipo onetsetsani kuti manja anu ndi owongoka, osapindika. Ikani mapazi anu molimba pansi ndikusunga msana wanu pa benchi. Izi zidzapereka bata panthawi yochita masewera olimbitsa thupi.
  • **Kuyenda Koyendetsedwa:** Mukakankhira chotchinga m'mwamba, chitani mwadongosolo. Pewani kusuntha kwachangu kapena kofulumira, komwe kungayambitse kuvulala. Mzere uyenera kuyenda molunjika mmwamba ndi pansi.
  • **Pewani Zigongono Zokhoma:** Cholakwika chimodzi chofala ndikutseka zigongono zanu pamwamba pakuyenda. Izi zikhoza kuika maganizo osafunika pa mafupa anu. M'malo mwake, pindani pang'ono m'zigono zanu ngakhale pamwamba pa makina osindikizira. 5

Dinani Push Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dinani Push Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Incline Push Press. Komabe, ndikofunikira kuti muyambe ndi zolemetsa zopepuka kapena ngakhale barbell kuti muzolowere kuyenda ndi mawonekedwe. Kukonzekera koyenera ndikofunikira pakuchita izi kuti mupewe kuvulala ndikuwonetsetsa kuti minofu yomwe mukufuna ikugwira ntchito. Ndibwinonso kukhala ndi mphunzitsi kapena wodziwa zowona, makamaka kwa oyamba kumene, kuonetsetsa kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dinani Push Press?

  • Single-Arm Incline Push Press: Mtunduwu umapangidwa ndi mkono umodzi panthawi, womwe ungathandize kudzipatula ndi kulimbikitsa phewa lililonse payekhapayekha.
  • Seated Incline Push Press: M'malo moyimirira, kusiyanasiyana kumeneku kumachitika mutakhala pa benchi yokhotakhota, yomwe ingathandize kuyang'ana kwambiri pachifuwa chapamwamba ndi minofu yamapewa.
  • Smith Machine Incline Push Press: Kusinthaku kumachitika pogwiritsa ntchito makina a Smith, omwe amapereka kukhazikika komanso kukhala njira yabwino kwa oyamba kumene.
  • Resistance Band Incline Push Press: Mtunduwu umagwiritsa ntchito bandi yotsutsa m'malo mwa zolemera, zomwe zingapereke kukana kwamtundu wina ndikuthandizira kusintha kusinthasintha ndi kuyenda kosiyanasiyana.

Izinto zokufunda ezishisa ezivumelekile Dinani Push Press?

  • Kuyimilira kwa Military Presses kungathe kuthandizira Incline Push Press poyang'ana magulu a minofu omwewo, makamaka mapewa ndi triceps, koma kuchokera kumalo osiyana, omwe angapangitse kupititsa patsogolo mphamvu ndi kulimbitsa minofu.
  • Kukankhira, makamaka okonda, kungathenso kuthandizira Incline Push Press pogwiritsa ntchito magulu a minofu omwewo - chifuwa, mapewa, ndi triceps - koma kugwiritsa ntchito kukana kwa thupi, zomwe zingathandize kupititsa patsogolo kupirira ndi kukhazikika kwa minofu.

Amaxabiso angamahlekwane kanye Dinani Push Press

  • Tsatani Push Press Workout
  • Kuchita Zolimbitsa Thupi pachifuwa
  • Tsatirani Push Press Technique
  • Bodyweight Incline Press
  • Zochita Zolimbitsa Chifuwa
  • Incline Bodyweight Push Press
  • Kulimbitsa Chifuwa Chapamwamba
  • Bodyweight Fitness Incline Press
  • Kulimbitsa Thupi Pakhomo Pakhomo
  • Incline Push Press Bodyweight Training