Dumbbell Bench Press
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Dumbbell Bench Press
Dumbbell Bench Press ndi masewera olimbitsa thupi amphamvu omwe amayang'ana pachifuwa, komanso akugwira mapewa ndi triceps. Ndizoyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi milingo yamphamvu ndi zolinga. Anthu amatha kusankha kuchita masewera olimbitsa thupi chifukwa amalimbikitsa kukula kwa minofu, kumapangitsa kuti thupi liziyenda bwino, komanso kumayenda bwino poyerekeza ndi makina osindikizira a benchi.
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 madigiri 90.
- Kankhirani ma dumbbells mmwamba pogwiritsa ntchito minofu ya pachifuwa. Mikono yanu iyenera kukhala yotambasulidwa pamwamba panu, koma musatseke zigongono zanu.
- Pang'onopang'ono tsitsani ma dumbbells kubwerera kumalo oyambira kumbali ya chifuwa chanu, ndikuwongolera zolemera nthawi zonse.
- Bwerezani kusunthaku kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mukuchita bwino nthawi yonseyi.
Izinto zokwenza Dumbbell Bench Press
- **Kugwira Koyenera**: Gwirani ma dumbbells ndi manja anu kuyang'ana kutali ndi inu, kunja kwa mapewa. Pewani kugwira ma dumbbells mwamphamvu kwambiri kapena momasuka kwambiri chifukwa izi zingayambitse kupsinjika kosafunikira kapena kutsitsa zolemera.
- **Mayendedwe Oyendetsedwa**: Tsitsani ma dumbbell pang'onopang'ono komanso mowongolera mpaka afika pachifuwa chanu, kenako awakankhireni m'malo oyambira. Pewani kutaya zolemera mwamsanga kapena kuzigwedeza pachifuwa chanu, chifukwa izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
- **Sungani Zigono pa Madigiri 90**: Mukatsitsa ma dumbbells, zigongono zanu ziyenera kukhala pakona ya digirii 90
Dumbbell Bench Press Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Dumbbell Bench Press?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Dumbbell Bench Press. Ndizochita zolimbitsa thupi kwambiri zomangira mphamvu pachifuwa. Komabe, ayenera kuyamba ndi zolemera zopepuka kuti zitsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso kupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyamba kuti atsimikizire kuti masewerawa akuchitika moyenera.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Bench Press?
- Decline Dumbbell Bench Press: Pokhazikitsa benchi kuti ikhale yochepa, kusiyana kumeneku kumayang'ana minofu yapansi ya chifuwa.
- Dumbbell Bench Press ndi Neutral Grip: Kugwira ma dumbbells ndi kanjedza kuyang'anizana, kusiyana uku kumatsindika triceps ndi mapewa.
- Single Arm Dumbbell Bench Press: Kuchita masewera olimbitsa thupi kumagwira ntchito mbali imodzi ya thupi panthawi imodzi, kumapangitsa kuti minofu ikhale yolimba komanso yokhazikika.
- Close Grip Dumbbell Bench Press: Mwa kusunga ma dumbbells pafupi nthawi yonse yoyendayenda, kusiyana kumeneku kumayang'ana triceps ndi minofu yamkati ya chifuwa.
Izinto zokufunda ezishisa ezivumelekile Dumbbell Bench Press?
- Zochita za Dumbbell Fly zimakwaniritsa Dumbbell Bench Press pamene imayang'ana minofu ya pectoral kuchokera kumbali yosiyana, kupititsa patsogolo minofu ndi kuchepetsa chiopsezo cha kuvulala.
- Zochita za Push-ups zimakwaniritsa Dumbbell Bench Press chifukwa sichimangoyang'ana minofu ya pachifuwa komanso triceps ndi mapewa, zomwe zimapereka kulimbitsa thupi kwakukulu kwa thupi.
Amaxabiso angamahlekwane kanye Dumbbell Bench Press
- "Dumbbell Chest Workout
- Bench Press ndi Dumbbells
- Kuchita masewera olimbitsa thupi pachifuwa ndi ma Dumbbells
- Dumbbell Bench Press Technique
- Kulimbitsa Minofu Yachifuwa
- Dumbbell Workout kwa Pectorals
- Home Dumbbell Bench Press
- Masewera olimbitsa thupi a Chifuwa
- Dumbbell Press for Chest
- Zochita Zolimbitsa Thupi Zapamwamba"