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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 yolimbitsa mphamvu yomwe imayang'ana kwambiri minofu yapansi ya pectoral, ndikugwirizanitsa ma triceps ndi mapewa. Zochita izi ndizoyenera kwa oyamba kumene komanso opita ku masewera olimbitsa thupi omwe akufuna kupititsa patsogolo tanthauzo la chifuwa komanso kulimba kwa thupi lonse. Anthu angakonde masewerawa chifukwa amapereka maulendo ambiri kusiyana ndi makina osindikizira achikhalidwe, zomwe zimapangitsa kuti minofu ikule bwino komanso kupindula mphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Decline Bench Press

  • Gwirani dumbbell m'dzanja lililonse ndikugona pa benchi ndi mapazi anu otetezedwa bwino pansi pa zomangira, ndikusunga msana wanu ndi mapewa molimba motsutsana ndi benchi.
  • Yambani manja anu atatambasulidwa pamwamba pa chifuwa chanu, zikhatho zikuyang'anizana, ndipo ma dumbbells akugwirana pang'ono.
  • Pang'onopang'ono tsitsani ma dumbbells pansi mowongolera kumbali ya chifuwa chanu, kuonetsetsa kuti zigongono zanu zili pamtunda wa 90-degree.
  • Kanikizani ma dumbbells mpaka pomwe mukuyambira, mukutambasula manja anu mokwanira koma osatseka zigongono zanu, ndikubwerezanso kubwereza komwe mukufuna.

Izinto zokwenza Dumbbell Decline Bench Press

  • Kugwira Moyenera: Gwirani ma dumbbells osalowerera ndale (miyendo moyang'anizana) kapena gwirani motsogozedwa (mikhato ikuyang'ana kutali ndi inu). Manja anu ayenera kukhala owongoka komanso ogwirizana ndi manja anu. Kupinda manja anu kungayambitse kupsinjika kapena kuvulala.
  • Mayendedwe Oyendetsedwa: Pewani kulakwitsa kofala poponya zolemetsa mwachangu ndikuzibweza m'mwamba. M'malo mwake, tsitsani ma dumbbells pang'onopang'ono, molamulirika ndiyeno muwakankhire m'mwamba mwamphamvu. Izi sizimangowonjezera kupsinjika kwa minofu komanso zimachepetsa chiopsezo cha kuvulala.
  • Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Tsitsani ma dumbbells mpaka atafanana ndi chifuwa chanu, kenaka muwakankhire mpaka

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 kulemera kochepa kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndizothandizanso kukhala ndi spotter kapena mphunzitsi, makamaka kwa oyamba kumene, kuonetsetsa chitetezo. Kuphatikiza apo, kuphunzira njira yoyenera ndikofunikira musanawonjezere zolemetsa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Decline Bench Press?

  • Dumbbell Incline Bench Press: Pakusiyana uku, benchi imayikidwa pamtunda, womwe umayang'ana kwambiri minofu yam'mimba ndi mapewa.
  • Close-Grip Dumbbell Bench Press: Apa, mumagwira ma dumbbells ndikugwira moyandikira, zomwe zimasuntha kuyang'ana pa triceps yanu ndi mkati mwa chifuwa chanu.
  • Dumbbell Bench Press ndi Neutral Grip: Mu mtundu uwu, mumagwira ma dumbbells okhala ndi zikhatho moyang'anizana, zomwe zimatha kuchepetsa kupsinjika pamapewa ndikupangitsa ma triceps kwambiri.
  • Single-Arm Dumbbell Bench Press: Kusinthaku kumaphatikizapo kukanikiza dumbbell imodzi panthawi, zomwe zimagwira pachimake chanu chifukwa chofuna kusungabe bwino.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Decline Bench Press?

  • Dumbbell Flyes: Ntchentche za Dumbbell zimagwiritsa ntchito minofu ya pachifuwa kuchokera kumbali yosiyana, kulimbikitsa mgwirizano wa minofu ndi symmetry, kuthandizira magulu a minofu omwe akutsogoleredwa ndi Dumbbell Decline Bench Press.
  • Push-ups: Push-ups ndi masewera olimbitsa thupi omwe amagwira ntchito mofanana ndi Dumbbell Decline Bench Press, komanso amaphatikizapo pachimake ndi m'munsi mwa thupi, zomwe zimapangitsa kuti zikhale zolimbitsa thupi zowonjezera mphamvu zonse ndi kukhazikika.

Amaxabiso angamahlekwane kanye Dumbbell Decline Bench Press

  • Dumbbell Decline Chest Workout
  • Decline Bench Press ndi Dumbbells
  • Kuchita masewera olimbitsa thupi pachifuwa pogwiritsa ntchito ma Dumbbells
  • Decline Dumbbell Press for Pectorals
  • Kulimbitsa Mphamvu kwa Chifuwa
  • Kulimbitsa Chifuwa Chapansi ndi Ma Dumbbells
  • Dumbbell Decline Bench Press Technique
  • Fitness Routine yokhala ndi Decline Dumbbell Press
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