Thumbnail for the video of exercise: Dumbbell Incline Press pa Mpira Wolimbitsa Thupi

Dumbbell Incline Press pa Mpira Wolimbitsa Thupi

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMigergo
Imimiselo eqhaphoPectoralis Major Clavicular Head
Amashwa eqhaphoDeltoid Anterior, Triceps Brachii
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Dumbbell Incline Press pa Mpira Wolimbitsa Thupi

Dumbbell Incline Press pa Mpira Wolimbitsa Thupi ndi masewera olimbitsa thupi omwe amayang'ana kwambiri pachifuwa, mapewa, ndi triceps, komanso kulimbitsa minofu yokhazikika kuti ikhale yolimba komanso yamphamvu. Ndiwoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, omwe amapereka zovuta zosinthika kutengera kulemera kwa ma dumbbell omwe amagwiritsidwa ntchito. Anthu amatha kusankha masewerawa chifukwa amatha kukulitsa mphamvu zam'mwamba, kusintha kamvekedwe ka minofu, ndikupatsanso zovuta zosindikizira zamabenchi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Incline Press pa Mpira Wolimbitsa Thupi

  • Pang'onopang'ono pindani mpirawo mpaka kumbuyo kwanu ndi mapewa anu akuthandizidwa ndi mpira, mawondo anu ayenera kupindika pamtunda wa madigiri 90 ndipo thupi lanu liyenera kupanga mlatho.
  • Gwirani ma dumbbells pamapewa anu ndikuweramira pa madigiri 90 ndipo manja anu akuyang'ana kutsogolo.
  • Kankhirani ma dumbbells mmwamba ndi palimodzi, kukulitsa manja anu mokwanira, koma samalani kuti musatseke zigongono zanu pamwamba pakuyenda.
  • Pang'onopang'ono tsitsani ma dumbbells mpaka pomwe mudayambira, kuonetsetsa kuti mumawongolera zolemera nthawi zonse. Bwerezani izi pa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Dumbbell Incline Press pa Mpira Wolimbitsa Thupi

  • **Mayimidwe Olondola:** Khalani pa mpira wochita masewera olimbitsa thupi mapazi anu ali pansi. Pang'onopang'ono pukutani mpaka kumtunda kwanu ndi mapewa akupumula pa mpira. Mawondo anu ayenera kupindika pamtunda wa digirii 90 ndipo thupi lanu liyenera kupanga mzere wowongoka kuchokera mawondo mpaka mapewa anu. Udindowu udzakuthandizani kugwirizanitsa bwino chifuwa chanu ndi mapewa anu.
  • **Pewani Hyperextending Back Your Back:** Cholakwika chimodzi chofala ndikumata msana mopitirira muyeso panthawi yochita masewera olimbitsa thupi, zomwe zingayambitse kupsinjika kwa msana. Khalani ndi msana wosalowerera ndale nthawi yonseyi pochita pakati panu ndi glutes.
  • **Mayendedwe Oyendetsedwa:** Tsitsani ma dumbbell pang'onopang'ono komanso mowongolera mpaka atafika pachifuwa, kenako akanikizirenso m'mwamba. Pewani kusiya

Dumbbell Incline Press pa Mpira Wolimbitsa Thupi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Incline Press pa Mpira Wolimbitsa Thupi?

Inde, oyamba kumene atha kuchita Dumbbell Incline Press pa Mpira Wolimbitsa Thupi. Komabe, ndikofunikira kuti muyambe ndi masikelo opepuka kuti musavulale komanso kuti muwonetsetse mawonekedwe oyenera. Ndibwinonso kuti wina akuwoneni kapena kukutsogolerani pochita masewera olimbitsa thupi nthawi zingapo zoyamba kuti muwonetsetse kuti mukuchita bwino. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Incline Press pa Mpira Wolimbitsa Thupi?

  • Dumbbell Incline Press pa Mpira Wokhazikika Ndi Leg Lift: Kusinthaku kumawonjezera kukweza mwendo ku makina osindikizira okhazikika pa mpira wochita masewera olimbitsa thupi, ndikuwonjezera zovuta pachimake chanu komanso moyenera.
  • Dumbbell Incline Fly pa Mpira Wolimbitsa Thupi: M'malo mokakamiza zolemera, mumatsegula manja anu mokulirapo mukuyenda ntchentche, zomwe zimaloza minofu ya pachifuwa mosiyana ndikugwira mapewa kwambiri.
  • Single Arm Dumbbell Incline Press pa Mpira Wolimbitsa Thupi: Kusinthaku kumaphatikizapo kusindikiza ndi mkono umodzi panthawi, zomwe zingathandize kuzindikira ndi kukonza kusalinganika kwa mphamvu.
  • Dumbbell Incline Press on Exercise Ball ndi Hip Thrust: Kusintha uku kumawonjezera kusuntha kwa m'chiuno mukamakanikiza zolemetsa, kupangitsa glutes ndi ham.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Incline Press pa Mpira Wolimbitsa Thupi?

  • Push-ups: Push-ups imagwira ntchito mofanana ndi magulu a minofu monga Dumbbell Incline Press, kuphatikizapo chifuwa, mapewa, ndi triceps, koma imagwiranso ntchito pakatikati ndi m'munsi mwa thupi, kupereka ntchito yowonjezereka komanso kupititsa patsogolo mphamvu zonse ndi kukhazikika.
  • Press Shoulder Press: Ntchitoyi imayang'ana pa deltoids ndi mphamvu yakumtunda kwa thupi, kuthandizira Dumbbell Incline Press polimbitsa mapewa, omwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito posindikiza, potero kumapangitsa kuti ntchito zonse zitheke komanso kugwira ntchito bwino kwa atolankhani.

Amaxabiso angamahlekwane kanye Dumbbell Incline Press pa Mpira Wolimbitsa Thupi

  • Dumbbell Incline Press Exercise
  • Kuchita masewera olimbitsa thupi pachifuwa ndi Dumbbell
  • Sewerani Masewera a Mpira pachifuwa
  • Dinani Dinani pa Mpira Wolimbitsa Thupi
  • Dumbbell Workout pachifuwa
  • Kulimbitsa Chifuwa ndi Ma Dumbbells
  • Sewerani Mpira Incline Press
  • Fitness Ball Dumbbell Press
  • Gwirani Chifuwa cha Dumbbell Exercise
  • Kumanga Chifuwa ndi Mpira Wolimbitsa Thupi ndi Dumbbell