Thumbnail for the video of exercise: Dumbbell Iron Cross

Dumbbell Iron Cross

Umakhi woMsebenzi

Inhloko yeziNdawoMibampo
IdivayisiMigergo
Imimiselo eqhaphoDeltoid Lateral, Deltoid Posterior, Gluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Soleus
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Dumbbell Iron Cross

Dumbbell Iron Cross ndi ntchito yophunzitsira mphamvu yomwe imayang'ana mapewa, komanso imagwiranso ntchito mikono ndi pachimake, ikupereka kukhudzana kwathunthu ndi thupi. Zochita izi ndi zabwino kwa othamanga, omanga thupi, kapena okonda masewera olimbitsa thupi omwe akuyang'ana kuti awonjezere mphamvu zawo pamapewa, kukhazikika, ndi kupirira. Mwa kuphatikizira Dumbbell Iron Cross muzochita zawo, anthu amatha kusintha mphamvu zawo zonse zakumtunda, kulimbikitsa kukula kwa minofu, komanso kupititsa patsogolo machitidwe awo pamasewera ndi zochitika zomwe zimafuna mapewa amphamvu komanso okhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Iron Cross

  • Kwezani ma dumbbells mpaka kutalika kwa mapewa, kukweza manja anu kumbali kuti apange mzere wowongoka ndi mapewa anu, awa ndiye malo anu oyambira.
  • Pang'onopang'ono kwezani ma dumbbells molunjika pamutu panu, kusunga manja anu motalika ndikusunga mzere wowongoka ndi mapewa anu.
  • Imani kwa kamphindi pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono ma dumbbells kubwerera kumalo oyambira pamtunda wa phewa.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti msana wanu ukhale wowongoka komanso pachimake chanu chikugwira ntchito nthawi yonseyi.

Izinto zokwenza Dumbbell Iron Cross

  • **Kunenepa Koyenera:** Sankhani kulemera koyenera kwa mulingo wanu wolimbitsa thupi. Kugwiritsa ntchito ma dumbbells omwe ali olemetsa kwambiri kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Yambani ndi zolemera zopepuka ndipo pang'onopang'ono onjezerani pamene mphamvu zanu zikukula. Ndi bwino kuchita masewera olimbitsa thupi moyenera ndi zolemera zopepuka kusiyana ndi kulimbana ndi zolemera kwambiri.
  • **Kuyenda Koyendetsedwa:** Mukamachita Dumbbell Iron Cross, pewani mayendedwe onjenjemera kapena othamanga. M’malo mwake, kwezani ndi kutsitsa zolemerazo pang’onopang’ono, mwadongosolo. Izi

Dumbbell Iron Cross Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Iron Cross?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Iron Cross, koma ndikofunikira kuti muyambe ndi zolemetsa zopepuka ndikuwonjezera pang'onopang'ono mphamvu ikakula. Zochita izi zimafuna mawonekedwe abwino komanso kuwongolera kuti mupewe kuvulala. Zingakhale zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupizo. Kumbukirani, ndikofunikira nthawi zonse kutenthetsa masewera olimbitsa thupi musanachite masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Iron Cross?

  • Incline Dumbbell Iron Cross: Kusiyanaku kumachitika pa benchi yokhotakhota, kulunjika kumtunda kwa minofu yamapewa.
  • Single Arm Dumbbell Iron Cross: Kusiyanaku kumachitika mkono umodzi panthawi, kulola kuyang'ana kwambiri magulu a minofu.
  • Dumbbell Iron Cross ndi Lunge: Mwakusiyana uku, lunge imawonjezedwa kumayendedwe, kupangitsa glutes ndi ntchafu.
  • Dumbbell Iron Cross ndi Rotation: Kusintha kumeneku kumawonjezera kusinthasintha kwa torso ku masewera olimbitsa thupi, kuphatikizapo minofu yapakati kwambiri.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Iron Cross?

  • Dumbbell Front Imakweza: Monga Dumbbell Iron Cross, izi zimagwira ntchito minofu yapambuyo ya deltoid, komanso imakhudzanso chifuwa chapamwamba ndi minofu yam'mbuyo yam'mbuyo, zomwe zimapereka kulimbitsa thupi kwakukulu kwa thupi.
  • Dumbbell Overhead Press: Zochita izi sizimangolimbitsa minofu ya m'mapewa monga Dumbbell Iron Cross imachitira, komanso imagwiritsa ntchito triceps ndi minofu yam'mbuyo yam'mbuyo, kupititsa patsogolo mphamvu za thupi lonse ndi kaimidwe.

Amaxabiso angamahlekwane kanye Dumbbell Iron Cross

  • Kulimbitsa thupi kwa Dumbbell Iron Cross
  • Kuchita masewera olimbitsa thupi ndi ma Dumbbells
  • Kusuntha kwa Iron Cross Dumbbell
  • Kumanga minofu ya mapewa ndi Dumbbells
  • Zochita za Dumbbell kuti mukhale ndi mphamvu pamapewa
  • Kulimbitsa thupi kwa Iron Cross kwa mapewa
  • Zochita za Dumbbell Iron Cross pamapewa
  • Kulimbitsa mapewa ndi masewera olimbitsa thupi a Iron Cross
  • Kulimbitsa thupi kwa Dumbbell kwa mapewa amphamvu
  • Kuchita masewera olimbitsa thupi kumapewa ndi ma Dumbbells.