Dumbbell Fly
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Dumbbell Fly
Dumbbell Fly ndi masewera olimbitsa thupi apamwamba omwe amakhudza kwambiri minofu ya pachifuwa, kulimbikitsa kukula kwa minofu ndi mphamvu. Ndizoyenera kwa aliyense amene akufuna kupanga minofu ya pectoral, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi. Anthu angafune kuchita izi kuti akhale ndi mphamvu zakumtunda, kukulitsa matupi awo, ndikuthandizira mayendedwe ogwira ntchito m'moyo watsiku ndi tsiku.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Fly
- Kwezani manja anu pamwamba pa chifuwa chanu, koma pindani pang'ono zigongono zanu kuti mupewe kupsinjika, awa ndi malo anu oyambira.
- Pang'onopang'ono tsitsani manja anu kumbali yanu mozungulira mpaka mutamva kutambasula pachifuwa chanu. Sungani zigongono zanu zopindika pang'ono poyenda.
- Gwiritsani ntchito chifuwa chanu kuti mubweretse ma dumbbells pamalo oyambira, ndikumapindika pang'ono m'miyendo yanu.
- Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mayendedwe anu azikhala olamulirika komanso amadzimadzi panthawi yonse yolimbitsa thupi.
Izinto zokwenza Dumbbell Fly
- Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Pang'onopang'ono tsitsani ma dumbbells kumbali yanu mu arc yayikulu mpaka mutamva kutambasula pachifuwa chanu. Kenaka, gwiritsani ntchito minofu yanu ya pachifuwa kuti musinthe kayendetsedwe kake, ndikubweretsanso ma dumbbells kumalo oyambira. Kusuntha koyendetsedwa kumeneku kudzatsimikizira kuti mukugwira ntchito bwino minofu yanu osati kudalira kuthamanga.
- Osatsikira Patali: Kulakwitsa kofala ndikutsitsa zolemera kwambiri, zomwe zingapangitse kupsinjika kosayenera pamapewa. Ndikofunikira kutsitsa ma dumbbells mpaka mikono yanu yakumtunda ifanane ndi pansi.
Dumbbell Fly Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Dumbbell Fly?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Fly. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti mutsimikizire mawonekedwe abwino ndi njira. Ntchitoyi imayang'ana makamaka minofu ya pachifuwa komanso imagwiranso ntchito mapewa ndi kumbuyo. Ndikofunikira kupewa kutseka zigongono kapena kukulitsa mopitilira muyeso wopita pansi kuti musavulale. Wophunzitsa kapena wodziwa nawo masewera olimbitsa thupi angathandize kuyang'anira mawonekedwe ndi kupereka chitsogozo. Mofanana ndi masewera olimbitsa thupi atsopano, ndi bwino kukaonana ndi dokotala kapena katswiri wa masewera olimbitsa thupi musanayambe.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Fly?
- Decline Dumbbell Fly: Kusiyanaku kumayang'ana kumunsi kwa chifuwa, ndipo kumachitika pa benchi yotsika.
- Flat Bench Dumbbell Fly: Kusiyana kwachikhalidwe kumeneku kumachitika pa benchi yathyathyathya ndipo makamaka kumalowera mbali yapakati pachifuwa.
- Ima Dumbbell Fly: Kusinthaku kumachitika kuyimirira ndikulunjika pachifuwa ndi minofu yamapewa.
- Single Arm Dumbbell Fly: Mtundu uwu wa masewerawa umachitika mkono umodzi panthawi, zomwe zingathandize kuzindikira ndi kukonza kusalinganika kwa minofu.
Izinto zokufunda ezishisa ezivumelekile Dumbbell Fly?
- Push-Ups: Push-ups imathandizira Dumbbell Fly pogwiritsa ntchito minofu yomweyi koma mosiyana, pamene amagwiritsa ntchito kulemera kwa thupi pofuna kukana ndikuchitanso pachimake, kulimbikitsa mphamvu zonse ndi kukhazikika.
- Cable Crossover: Zochitazi zimayang'ananso minofu ya pectoral monga Dumbbell Fly, koma kugwiritsa ntchito zingwe kumapangitsa kuti pakhale kusokonezeka kosalekeza panthawi yonse yoyendayenda, zomwe zingayambitse kukula kwa minofu ndi mphamvu.
Amaxabiso angamahlekwane kanye Dumbbell Fly
- Kuchita masewera olimbitsa thupi pachifuwa ndi ma dumbbells
- Zochita za Dumbbell Fly
- Zochita zolimbitsa chifuwa
- Kulimbitsa thupi kunyumba pachifuwa
- Dumbbell Fly kwa minofu ya pectoral
- Kulimbitsa thupi kwa minofu ya pachifuwa ndi ma dumbbells
- Zochita za Dumbbell pachifuwa
- Kulimbitsa thupi kumtunda ndi ma dumbbells
- Masewera olimbitsa thupi a Dumbbell Fly pachifuwa
- Kuchita masewera olimbitsa thupi ndi dumbbells.