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Dumbbell Bench Press

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMigergo
Imimiselo eqhaphoPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Amashwa eqhaphoDeltoid Anterior, Triceps Brachii
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Dumbbell Bench Press

Dumbbell Bench Press ndi masewera olimbitsa thupi omwe amayang'ana kwambiri pachifuwa, komanso amagwiranso ntchito mapewa ndi triceps, kulimbikitsa mphamvu yapamwamba ya thupi ndi kukula kwa minofu. Ndizoyenera aliyense kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chake chifukwa cha kusinthasintha kwake, kutha kukonza kusalinganika kwa minofu, ndi mphamvu zake pomanga thupi lamphamvu, lodziwika bwino lapamwamba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Bench Press

  • Pang'onopang'ono gonani pa benchi, ndikubweretsa ma dumbbells kumbali ya chifuwa chanu ndi zigono zanu pamtunda wa 90-degree.
  • Kanikizani ma dumbbells mmwamba pogwiritsa ntchito minofu ya pachifuwa, manja anu akuyang'anizana, mpaka manja anu atatambasulidwa pamwamba pa chifuwa chanu.
  • Imani pang'onopang'ono pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono ma dumbbells mpaka kumbali ya chifuwa chanu.
  • Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mayendedwe anu azikhala pang'onopang'ono komanso owongolera.

Izinto zokwenza Dumbbell Bench Press

  • **Kuyimitsa Chigongono**: Gwirani ma dumbbells ndikugwira mwamphamvu, motalikirapo pang'ono kusiyana ndi m'lifupi mwake mapewa. Mukatsitsa ma dumbbells, zigongono zanu ziyenera kupanga ngodya ya digirii 90. Pewani kutulutsa zigono zanu m'mbali, zomwe zingasokoneze mapewa anu ndikuchepetsa mphamvu ya masewerawo.
  • **Mayendedwe Oyendetsedwa**: Tsitsani ma dumbbell pang'onopang'ono komanso mowongolera, kenaka muwakankhire m'mwamba osatseka zigono zanu pamwamba pakuyenda. Izi zimasunga kupsinjika kwa minofu yanu ndikuchepetsa chiopsezo cha kuvulala.
  • **Njira Yopumira**: Pumirani mkati pamene mukutsitsa zolemera, ndipo pumirani pamene mukuzikakamiza.

Dumbbell Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Bench Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Bench Press. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumakhala kosavuta komanso kosavuta kuti mutsimikizire mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziwongolera njira yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, pang'onopang'ono onjezerani kulemera kwake pamene mphamvu ikuwonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Bench Press?

  • Decline Dumbbell Bench Press: Kusiyanaku kumayang'ana kumunsi kwa chifuwa, ndikuyika benchi pakutsika musanayambe kusindikiza.
  • Dumbbell Close Grip Bench Press: Kusiyanaku kumayang'ana pa triceps ndi chifuwa chamkati, pogwira ma dumbbells pafupi pamodzi panthawi yosindikizira.
  • Dumbbell Bench Press ndi Neutral Grip: Kusiyanaku kumatsindika ma triceps ndi mapewa, pogwira ma dumbbells osalowerera ndale kapena nyundo (manja akuyang'anizana) panthawi yosindikizira.
  • Single-Arm Dumbbell Bench Press: Kusintha kwapamodzi kumeneku kumathandiza kuwongolera bwino komanso kukhazikika, mwa kukanikiza dumbbell imodzi panthawi pomwe mkono wina ukupumula.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Bench Press?

  • Dumbbell Flyes imathandiziranso Dumbbell Bench Press pamene imayang'ana minofu ya pectoral kuchokera kumbali ina, kuthandiza kupititsa patsogolo mphamvu ya chifuwa ndi kukula kwake komanso kumapangitsanso kuyenda kwa mapewa ndi kukhazikika.
  • The Overhead Press ndi ntchito ina yowonjezera, chifukwa imayang'ana kwambiri mapewa ndi triceps, minofu yomwe imakhala yosuntha yachiwiri mu Dumbbell Bench Press, potero kumapangitsa kuti thupi likhale ndi mphamvu komanso kukhazikika.

Amaxabiso angamahlekwane kanye Dumbbell Bench Press

  • "Dumbbell Chest Workout
  • Dumbbell Bench Press Technique
  • Zochita Zomanga Chifuwa ndi Ma Dumbbells
  • Fomu ya Dumbbell Bench Press
  • Momwe mungapangire Dumbbell Bench Press
  • Zochita za Dumbbell pachifuwa
  • Maphunziro a Chifuwa ndi Dumbbells
  • Malangizo a Dumbbell Bench Press
  • Dumbbell Workout kwa Pectorals
  • Kupititsa patsogolo Minofu Yachifuwa ndi Dumbbell Bench Press"