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Dumbbell Incline Breeding

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMigergo
Imimiselo eqhaphoPectoralis Major Clavicular Head
Amashwa eqhaphoBiceps Brachii, Brachialis, Deltoid Anterior
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Ukuxhumana kwe Dumbbell Incline Breeding

Dumbbell Incline Bench Press ndi masewera olimbitsa thupi omwe amayang'ana minofu yam'mwamba ndi yapakati pachifuwa, komanso imagwira mapewa ndi triceps. Ndi masewera olimbitsa thupi abwino kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kulimbitsa thupi lawo komanso kukhala ndi chifuwa chodziwika bwino. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kulimbitsa thupi ndi kaimidwe ka minofu, kulimbikitsa mphamvu zonse, ndikuthandizira kuti mukhale ndi ndondomeko yolimbitsa thupi yowonjezereka.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Incline Breeding

  • Yambani ndikuyika benchi yanu pamtunda wa pafupifupi madigiri 30-45.
  • Khalani pansi pa benchi ndi dumbbell m'dzanja lililonse pa phewa mlingo ndiyeno kugona kumbuyo.
  • Ikani ma dumbbell m'mbali mwa chifuwa chanu ndi mkono wanu wakumtunda ndi mkono wanu wakutsogolo ndikupanga ngodya ya digirii 90.
  • Kankhirani ma dumbbells mmwamba ndi chifuwa chanu, mukutambasula manja anu mokwanira.
  • Tsitsani zolemera pang'onopang'ono kubwerera kumalo oyambira, kuonetsetsa kuti mukuyendetsa nthawi yonse yoyenda. Ngati mumatanthawuza "Dumbbell Incline Fly", nazi njira:
  • Ikani benchi yanu pamtunda wa pafupifupi madigiri 30-45.
  • Khalani

Izinto zokwenza Dumbbell Incline Breeding

  • Kugwira Moyenera: Gwirani ma dumbbells ndikugwira pomwe manja anu akuyang'ana kutsogolo. M'lifupi mwa kugwira kwanu kuyenera kukhala kokulirapo pang'ono kuposa m'lifupi-mapewa. Cholakwika chofala ndikusunga ma dumbbells pafupi kwambiri kapena kutali kwambiri, zomwe zimatha kusokoneza manja ndi mapewa anu.
  • Mayendedwe Oyendetsedwa: Tsitsani ma dumbbell m'mbali mwa chifuwa chanu pang'onopang'ono ndikuwongolera, ndikusunga zigono zanu pakona ya digirii 90. Kenako, kanikizani zolemerazo kuti zibwerere pamalo oyamba. Pewani kulakwitsa poponya zolemera mwamsanga kapena kugwiritsa ntchito mphamvu kuti muzizikweza, zomwe zimachepetsa mphamvu ya masewera olimbitsa thupi ndikuwonjezera chiopsezo cha kuvulala.
  • Khazikitsani Kaimidwe: Sungani nsana wanu molunjika pa benchi ndipo mapazi anu atabzalidwa mwamphamvu

Dumbbell Incline Breeding Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Incline Breeding?

Zikuwoneka kuti pakhoza kukhala kusamvetsetsana pang'ono kapena kutayira pafunso lanu. Palibe masewera olimbitsa thupi omwe amadziwika kuti "Dumbbell Incline Breeding." Komabe, pali masewera olimbitsa thupi omwe amadziwika kuti "Dumbbell Incline Bench Press." Oyamba kumene amatha kuchita Dumbbell Incline Bench Press, koma ndikofunikira kuti muyambe ndi kulemera komwe kumatha kutha komanso kukhala ndi mawonekedwe oyenera. Nthawi zonse tikulimbikitsidwa kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi awonetse kaye kayendetsedwe kake. Zochita zolimbitsa thupi zimayang'ana kwambiri minofu ya pachifuwa chapamwamba, komanso imagwiranso ntchito mapewa ndi triceps. Ngati ndinu woyamba, yambani ndi kulemera kopepuka kuti muwonetsetse kuti mutha kusuntha popanda kupsinjika. Pamene mukukhala omasuka komanso olimba, mukhoza kuwonjezera kulemera kwake pang'onopang'ono. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Incline Breeding?

  • Dumbbell Incline Fly: Pakusinthasintha uku, m'malo mokakamiza zolemera, mumatsegula manja anu ndikubweretsa ma dumbbells pamodzi ndi ntchentche, yomwe imayang'ana pachifuwa ndi mapewa.
  • Dumbbell Incline Hammer Press: Kusiyanaku kumasintha kugwirana kwa ma dumbbells kukhala nyundo (yoyimirira), yomwe ingathandize kulunjika mbali zosiyanasiyana za chifuwa ndi mapewa.
  • Dumbbell Incline Close Grip Press: Kusiyanaku kumaphatikizapo kusunga ma dumbbells pafupi nthawi yosindikizira, yomwe imayang'ana triceps ndi minofu yamkati ya chifuwa.
  • Dumbbell Incline Alternating Press: Kusinthaku kumaphatikizapo kukanikiza dumbbell imodzi panthawi pomwe ina imasungidwa pachifuwa, zomwe zingathandize kuwongolera bwino komanso kulumikizana mukadali.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Incline Breeding?

  • Dumbbell Bench Press: Zochita izi zimagwira ntchito pa pectoral, triceps, ndi deltoids mofanana ndi Dumbbell Incline Press, koma kuchokera pamalo ophwanyika, kupereka njira yoyenera ya chitukuko cha chifuwa.
  • Push-Ups: Push-ups imathandizira Dumbbell Incline Press pogwiritsa ntchito kulemera kwa thupi kuti igwirizane ndi magulu a minofu omwewo, monga chifuwa, mapewa, ndi triceps, komanso amachititsa kuti pakhale bata, ndikuwonjezera chinthu cholimbitsa thupi pazochitikazo.

Amaxabiso angamahlekwane kanye Dumbbell Incline Breeding

  • Dumbbell Incline Chest Exercise
  • Gwirani ntchito ya Dumbbell pachifuwa
  • Dumbbell Incline Press Exercise
  • Kumanga Chifuwa ndi Incline Dumbbell
  • Maphunziro a Dumbbell a Chifuwa
  • Kulimbitsa Chifuwa cha Dumbbell
  • Kuchita masewera olimbitsa thupi pachifuwa ndi Incline Dumbbell
  • Kulimbitsa Ma Dumbbell kwa Pectorals
  • Kuchita masewera olimbitsa thupi pachifuwa ndi Incline Dumbbell
  • Ikani Dumbbell Press kwa Minofu Yachifuwa