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Dumbbell Fly

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMigergo
Imimiselo eqhaphoPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Amashwa eqhaphoBiceps Brachii, Deltoid Anterior
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Ukuxhumana kwe Dumbbell Fly

Dumbbell Fly ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri pachifuwa ndi minofu yamapewa, kulimbikitsa kukula kwa minofu ndi kupirira bwino. Ndiwoyenera kwa onse oyambira masewera olimbitsa thupi komanso othamanga odziwa bwino, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi mulingo uliwonse wolimbitsa thupi. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti awonjezere mphamvu zam'mwamba, kutanthauzira minofu, ndikuthandizira kaimidwe bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Fly

  • Kenaka, pogwiritsa ntchito ntchafu zanu kuti muthandize, kwezani ma dumbbells amodzi panthawi mpaka mutawagwira kutsogolo kwanu motalikirana ndi mapewa.
  • Pang'onopang'ono, ndi kupinda pang'ono m'zigongono zanu, tsitsani manja anu kumbali zonse ziwiri mu arc yaikulu mpaka mutamva kutambasula pachifuwa chanu.
  • Bweretsaninso manja anu pamalo oyamba pamene mukufinya minofu ya pachifuwa ndikupuma. Onetsetsani kuti mumayang'anira ma dumbbells nthawi zonse.
  • Bweretsani kusuntha uku kwa kuchuluka koyenera kobwerezabwereza.

Izinto zokwenza Dumbbell Fly

  • Yesetsani Kuyenda Kwanu: Cholakwika china chofala ndikugwiritsa ntchito mphamvu kuti mukweze zolemera, m'malo mogwiritsa ntchito minofu yanu. Onetsetsani kuti mukukweza ndi kutsitsa ma dumbbells pang'onopang'ono, molamulidwa. Izi sizimangothandiza kupewa kuvulala komanso zimatsimikizira kuti minofu yanu ikugwira ntchito, zomwe zimapangitsa kuti pakhale zotsatira zabwino.
  • Sankhani Kulemera Koyenera: Ndikofunikira kugwiritsa ntchito cholemetsa chomwe chili chovuta koma chotheka. Kugwiritsa ntchito zolemera zomwe zimakhala zolemetsa kwambiri zimatha kubweretsa mawonekedwe osayenera komanso kuvulala komwe kungachitike. Yambani ndi kulemera kopepuka, ndipo pang'onopang'ono onjezerani pamene mphamvu zanu zikukula.
  • Osatambasula: Mukatsitsa ma dumbbells, samalani

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 zolemetsa zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wopita ku masewera olimbitsa thupi kuti awonetse zolimbitsa thupi poyamba kuti atsimikizire luso lolondola. Pamene mphamvu ndi chidaliro zikuwonjezeka, kulemera kumatha kuwonjezeka pang'onopang'ono. Kumbukirani, chinsinsi ndicho kuyang'ana pa mawonekedwe ndi kulamulira, osati pa kuchuluka kwa kulemera komwe kumakwezedwa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Fly?

  • Decline Dumbbell Fly: Mtunduwu umayang'ana minofu ya m'munsi pachifuwa, yochitidwa pa benchi yotsika.
  • Flat Bench Dumbbell Fly: Uwu ndiye mtundu wokhazikika, womwe umachitidwa pa benchi yathyathyathya, kulunjika minofu yapakati pachifuwa.
  • Ntchentche Yoyimilira ya Dumbbell: Mukusintha uku, mumachita masewera olimbitsa thupi mutayimirira, zomwe zimatha kulimbitsa minofu yambiri.
  • Kuuluka kwa Dumbbell Single Arm: Kusinthaku kumachitika mkono umodzi panthawi, kukulolani kuti muyang'ane mbali iliyonse ya chifuwa chanu padera.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Fly?

  • Push-ups ndi ntchito ina yomwe imathandizira Dumbbell Fly, chifukwa sikuti imangolimbitsa minofu ya pachifuwa, komanso imapangitsa kuti thupi likhale lokhazikika komanso limagwira ntchito yaikulu, yomwe imakhala yopindulitsa kuti mukhale ndi mawonekedwe abwino panthawi ya Fly.
  • The Incline Dumbbell Press ndi yothandiza kwambiri kwa Dumbbell Fly pamene ikuyang'ana kumtunda kwa minofu ya pectoral, yomwe imapanga masewera olimbitsa thupi a chifuwa pamene ikuphatikizidwa ndi Fly, yomwe imayang'ana makamaka pakatikati ndi m'munsi mwa chifuwa.

Amaxabiso angamahlekwane kanye Dumbbell Fly

  • "Kulimbitsa thupi kwa Dumbbell Fly"
  • "Zochita pachifuwa ndi Dumbbell"
  • "Dumbbell Chest Fly"
  • "Maphunziro amphamvu pachifuwa"
  • "Kulimbitsa thupi kwapamwamba ndi ma Dumbbells"
  • "Momwe mungapangire Dumbbell Fly"
  • "Njira ya Dumbbell Fly"
  • "Zochita zomanga pachifuwa"
  • "Zochita za Dumbbell pachifuwa"
  • "Pectoral workouts ndi Dumbbells"