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Dumbbell Incline Bench Press

Umakhi woMsebenzi

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

Dumbbell Incline Bench Press ndi masewera olimbitsa thupi omwe amayang'ana kwambiri pachifuwa chapamwamba, komanso kugwira ntchito mapewa ndi triceps. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zam'mwamba komanso kutanthauzira kwamisinkhu. Anthu angafune kuphatikizira izi m'chizoloŵezi chawo chifukwa amalola kuyenda kochulukirapo poyerekeza ndi mtundu wa barbell, kulimbikitsa kuyendetsa bwino kwa minofu ndi kukula.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Incline Bench Press

  • Bwererani pa benchi, kusunga ma dumbbells pafupi ndi chifuwa chanu ndi mapazi anu mwamphamvu anabzala pansi kuti bwino.
  • Kankhirani ma dumbbells pamwamba pa chifuwa chanu, kukulitsa manja anu mokwanira koma osatseka zigongono zanu.
  • Pang'onopang'ono tsitsani ma dumbbell mpaka pachifuwa chanu, ndikusunga zigono zanu pakona ya digirii 90.
  • Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukuwongolera ma dumbbells muzochita zonse.

Izinto zokwenza Dumbbell Incline Bench Press

  • Kugwira Moyenera: Kugwira kwanu pa ma dumbbells kuyenera kukhala kolimba, manja anu ali otalikirapo pang'ono kuposa m'lifupi mwake. Ma dumbbells ayenera kugwirizana ndi pakati pa chifuwa chanu. Pewani kugwira ma dumbbells pafupi kwambiri kapena motalikira kwambiri chifukwa amatha kukuvutitsani m'manja ndi mapewa anu.
  • Mayendedwe Olamuliridwa: Pewani mayendedwe achangu, onjenjemera. Tsitsani ma dumbbells pang'onopang'ono, mowongoka mpaka afika pachifuwa chanu, kenako nkuwatsitsira m'mwamba osatseka zigono zanu. Izi zimapangitsa kuti minofu ikhale yolimba kwa nthawi yayitali komanso kuchepetsa chiopsezo cha kuvulala.
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Izinkomba ezixhelwayo zokufunda Dumbbell Incline Bench Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Incline Bench Press. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka ndikuyang'ana mawonekedwe kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi wanu kapena munthu wodziwa kukutsogolerani poyambira kuti muwonetsetse kuti mukuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, oyamba kumene ayenera kuonjezera kulemera pang'onopang'ono pamene akukhala omasuka komanso amphamvu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Incline Bench Press?

  • The Alternating Dumbbell Incline Bench Press ndikusintha kwina komwe mumakankhira dumbbell imodzi panthawi, kusinthasintha pakati pa kumanzere ndi kumanja, zomwe zingathandize kulimbitsa thupi ndi kugwirizana.
  • Dumbbell Incline Bench Press ndi Neutral Grip ndikusintha komwe mumagwira ma dumbbells ndi manja anu moyang'anizana, ndikuyika kwambiri ma triceps ndi mapewa.
  • The Dumbbell Incline Close Grip Bench Press ndikusintha komwe mumagwira ma dumbbells pafupi nthawi yosindikizira, kulunjika ku triceps ndi minofu yamkati ya chifuwa kwambiri.
  • Dumbbell Incline Bench Press ndi Twist ndikusintha komwe mumawonjezera kupotoza pamwamba pa makina osindikizira, kutembenuza manja anu kuti manja anu ayang'ane kutali.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Incline Bench Press?

  • Push-ups ndi masewera ena omwe amakwaniritsa Dumbbell Incline Bench Press, pamene akugwira magulu a minofu omwewo - ma pectoral ndi triceps - komanso amaphatikizapo kukhazikika kwapakati, kupititsa patsogolo mphamvu ndi kupirira.
  • The Barbell Bench Press imagwira ntchito mogwirizana ndi Dumbbell Incline Bench Press poyang'ana magulu a minofu omwewo koma kulola kuti zolemera zolemera zikwezedwe, motero kupititsa patsogolo kukula kwa minofu ndi mphamvu.

Amaxabiso angamahlekwane kanye Dumbbell Incline Bench Press

  • Dumbbell Incline Bench Press yolimbitsa thupi
  • Kuchita masewera olimbitsa thupi pachifuwa ndi Dumbbell
  • Incline Bench Press pachifuwa
  • Kulimbitsa thupi kwa ma dumbbell kwa pectorals
  • Kuchita masewera olimbitsa thupi kumtunda ndi Dumbbell
  • Kuphunzitsa mphamvu pachifuwa
  • Dinani pa Dumbbell Press
  • Kumanga pachifuwa ndi Incline Dumbbell Press
  • Zochita za Dumbbell Incline Press
  • Kuchita masewera olimbitsa thupi pachifuwa ndi Dumbbell.