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Dumbbell Decline Bench Press

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMigergo
Imimiselo eqhaphoPectoralis Major Sternal Head
Amashwa eqhaphoDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Ukuxhumana kwe Dumbbell Decline Bench Press

Dumbbell Decline Bench Press ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri minofu yapansi ya chifuwa, komanso triceps ndi mapewa. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda zolimbitsa thupi omwe akuyang'ana kuti asinthe machitidwe awo pachifuwa ndikupanga symmetry ya minofu. Mwa kuphatikiza Dumbbell Decline Bench Press muzochita zawo, anthu amatha kusintha mphamvu zawo zakumtunda, kukulitsa matanthauzo a minofu, ndikuwonjezera kulimba kwawo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Decline Bench Press

  • Ndi manja anu akuyang'ana kumapazi anu, gwirani ma dumbbells paphewa m'lifupi mwake ndikukweza manja anu pamwamba pa chifuwa chanu.
  • Pang'onopang'ono tsitsani ma dumbbell mowongolera mpaka m'mphepete mwa chifuwa chanu, kuonetsetsa kuti zigongono zanu zili pamtunda wa digirii 90.
  • Kanikizani ma dumbbells m'mwamba pomwe mukuyambira, kukulitsa manja anu ndikumanga minofu ya pachifuwa.
  • Bwerezani masitepewa pa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukupitirizabe kulamulira ma dumbbells panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Dumbbell Decline Bench Press

  • Kugwira Moyenera: Gwirani ma dumbbells ndikugwira mwamphamvu (chala chachikulu chozungulira chogwirira) osati chinyengo (chala chachikulu ndi zala kumbali imodzi). Ma dumbbells ayenera kuikidwa pambali pa chifuwa chanu ndi manja anu kuyang'ana kumapazi anu. Kugwira uku kumathandizira kuwongolera bwino ma dumbbells ndikuchepetsa chiopsezo chowaponya.
  • Mayendedwe Olamuliridwa: Pewani mayendedwe achangu, onjenjemera. Tsitsani ma dumbbells pang'onopang'ono kumbali ya chifuwa chanu, kenaka muwakankhire m'mwamba molamulidwa. Mukapita pang'onopang'ono, mumagwirizanitsa minofu yanu, ndipo masewera olimbitsa thupi amakhala ogwira mtima.
  • Njira Yopumira: Ndikofunikira kupuma moyenera panthawi yolimbitsa thupi. Mu

Dumbbell Decline Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Decline Bench Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Decline Bench Press. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndi bwino kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse zolimbitsa thupi poyamba. Izi zingathandize kuonetsetsa kuti ntchitoyo ikuchitika moyenera. Pamene mphamvu ndi chitonthozo ndi zolimbitsa thupi zikuwonjezeka, kulemera kumatha kuwonjezeka pang'onopang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Decline Bench Press?

  • Flat Dumbbell Bench Press: Kusiyana kwachikaleku kumayang'ana minofu yapakati pachifuwa, ndipo wochita masewera olimbitsa thupi atagona pabenchi.
  • Dumbbell Bench Press ndi Neutral Grip: Kusiyanaku kumaphatikizapo kugwira ma dumbbells ndi kanjedza kuyang'anizana, zomwe zimagwiritsa ntchito ulusi wosiyanasiyana wa minofu pachifuwa ndi triceps.
  • Single-Arm Dumbbell Bench Press: Zochita zolimbitsa thupi zosagwirizana ndi chimodzi zimagwira mbali imodzi ya thupi lanu panthawi imodzi, kuwongolera kusalinganika kwa minofu ndikuwonjezera kuyambitsa kwapakati.
  • Dumbbell Floor Press: Kusiyanasiyana kumeneku kumachitidwa pansi m'malo mwa benchi, kuchepetsa kuyendayenda ndikuyika kutsindika kwambiri pa triceps ndi mapewa.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Decline Bench Press?

  • Ma Tricep Dips: Ma Tricep Dips amathandizira Dumbbell Decline Bench Press poyang'ana ma triceps, gulu lachiwiri la minofu lomwe limagwiritsidwa ntchito popondereza benchi, lomwe lingathandize kupititsa patsogolo mphamvu zonse ndi magwiridwe antchito pakutsitsa kwa benchi.
  • Push-ups: Push-ups ndi masewera olimbitsa thupi omwe amatha kuthandizira Dumbbell Decline Bench Press chifukwa amagwira ntchito mofanana ndi magulu a minofu - chifuwa, mapewa, ndi triceps - koma kuchokera kumbali yosiyana, kupereka ntchito yowonjezereka.

Amaxabiso angamahlekwane kanye Dumbbell Decline Bench Press

  • Dumbbell Decline Bench Press yolimbitsa thupi
  • Kuchita masewera olimbitsa thupi pachifuwa ndi ma Dumbbells
  • Decline Bench Press for Chest
  • Kulimbitsa thupi kwa Dumbbell kwa chifuwa cham'munsi
  • Yesetsani kuchita masewera olimbitsa thupi a Dumbbell Press
  • Kulimbitsa thupi m'chifuwa ndi ma Dumbbells
  • Tsitsani Bench Dumbbell Press
  • Njira ya Dumbbell Decline Bench Press
  • Momwe mungapangire Dumbbell Decline Bench Press
  • Zochita za Dumbbell pachifuwa.