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Dumbbell Ikana Kuwuluka Kwa Dzanja Limodzi

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMigergo
Imimiselo eqhaphoPectoralis Major Sternal Head
Amashwa eqhaphoBiceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
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Ukuxhumana kwe Dumbbell Ikana Kuwuluka Kwa Dzanja Limodzi

Dumbbell Decline One Arm Fly ndi masewera olimbitsa thupi omwe amayang'ana minofu yomwe ili pachifuwa chanu, makamaka m'munsi mwa pectoral, komanso imagwira mapewa anu ndi triceps. Zochita izi ndi zoyenera kwa anthu omwe ali ndi mphamvu zolimbitsa thupi zapakati kapena zapamwamba omwe akufuna kuwonjezera mphamvu zawo zam'mwamba ndi matanthauzo a minofu. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungakuthandizeni kukonza kaimidwe kanu, kupititsa patsogolo masewera olimbitsa thupi, ndikuthandizira kuti mukhale ndi thupi lozungulira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Ikana Kuwuluka Kwa Dzanja Limodzi

  • Yambani ndi mkono wanu wotambasulidwa pamwamba panu, pansi, ndi kupindika pang'ono pachigongono kuti mupewe zovuta.
  • Pang'onopang'ono tsitsani dumbbell mu arc yaikulu, kusunga mkono wanu pamalo okhazikika, mpaka mutamva kutambasula pachifuwa chanu.
  • Imani pang'ono, kenaka sinthani kayendetsedwe kake, ndikubweretsanso dumbbell pamalo oyambira.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kenaka sinthani ku mkono wina.

Izinto zokwenza Dumbbell Ikana Kuwuluka Kwa Dzanja Limodzi

  • Arm Position: Yambani ndi dumbbell m'manja mwanu pamwamba pa kukweza, mkono wotambasulidwa molunjika kuchokera pamapewa. Pamene mukutsitsa, sungani mkono wanu wopindika pang'ono pachigongono. Awa ndi malo anu oyambira. Cholakwika chofala ndikupindika chigongono mochulukira, zomwe zimatha kusokoneza mgwirizano.
  • Mayendedwe Oyendetsedwa: Tsitsani dumbbell mu arc yayikulu, ndikusunga mkono wanu pang'ono, mpaka mkono wanu ufanane ndi pansi. Kenako, pogwiritsa ntchito minofu ya pachifuwa, kwezani dumbbell m'mwamba momwemo. Pewani kulakwitsa kugwiritsa ntchito mphamvu kapena kusuntha mwachangu, zomwe zingayambitse kuvulala.

Dumbbell Ikana Kuwuluka Kwa Dzanja Limodzi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Ikana Kuwuluka Kwa Dzanja Limodzi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Decline One Arm Fly. Komabe, ayenera kuyamba ndi zolemera zopepuka ndikuyang'ana pa mawonekedwe olondola ndi njira zopewera kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziwayang'anira kapena kuwatsogolera poyambira. Monga momwe zimakhalira ndi masewera olimbitsa thupi, oyamba kumene ayenera kuonjezera kulemera pang'onopang'ono pamene akukula bwino komanso amphamvu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Ikana Kuwuluka Kwa Dzanja Limodzi?

  • Dumbbell Incline One Arm Fly: Kusiyanaku kumachitika pa benchi yolowera ndipo kumagogomezera minofu ya pachifuwa chapamwamba kuposa gawo lapansi.
  • Cable Crossover One Arm Fly: Kusinthaku kumagwiritsa ntchito makina a chingwe m'malo mwa ma dumbbells, zomwe zimapangitsa kuti pakhale kukana kosasinthika panthawi yonseyi.
  • Seated One Arm Fly: Kusinthaku kumachitika mutakhala pa benchi, zomwe zingathandize kukhazikika thupi lanu ndikupatula minofu ya pachifuwa chanu.
  • Kukhazikika Mpira Mmodzi Wamkono Fly: Kusinthaku kumachitika ndi mpira wokhazikika, womwe umawonjezera gawo lokhazikika komanso mphamvu yayikulu pakuchita masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Ikana Kuwuluka Kwa Dzanja Limodzi?

  • Push-ups ndi masewera ena okhudzana ndi thupi chifukwa amagwira ntchito zofanana zamagulu a minofu - chifuwa, mapewa, ndi triceps - monga Dumbbell Decline One Arm Fly, koma mumtundu wa thupi, zomwe zingathandize kupititsa patsogolo mphamvu ndi kupirira.
  • Ntchentche ya Incline Dumbbell imathandiza kwambiri chifukwa imayang'ana kumtunda kwa minofu ya pectoral, ikupereka masewera olimbitsa thupi a chifuwa pamene ikuphatikizidwa ndi Dumbbell Decline One Arm Fly, yomwe imayang'ana kwambiri kumunsi kwa chifuwa.

Amaxabiso angamahlekwane kanye Dumbbell Ikana Kuwuluka Kwa Dzanja Limodzi

  • Dumbbell Kuchepetsa Kuchita Zolimbitsa Thupi pachifuwa
  • One Arm Fly Workout
  • Dumbbell Chest Fly
  • Decline Dumbbell Fly
  • One Arm Decline Dumbbell Exercise
  • Chifuwa Toning ndi Dumbbell
  • Single Arm Decline Chest Fly
  • Dumbbell Yatsika Kuwulukira pachifuwa
  • Kuchita masewera olimbitsa thupi pachifuwa ndi Dumbbell
  • Kulimbitsa Thupi Lachifuwa Limodzi ndi Dumbbell.