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Dumbbell Iron Cross

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMigergo
Imimiselo eqhaphoDeltoid Lateral, Deltoid Posterior, Gluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Soleus
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Ukuxhumana kwe Dumbbell Iron Cross

Dumbbell Iron Cross ndi masewera olimbitsa thupi amphamvu kwambiri omwe amayang'ana kwambiri mapewa, chifuwa, ndi minofu yakumbuyo yakumbuyo, kukulitsa mphamvu yakumtunda kwa thupi lonse komanso kukhazikika. Zochita izi ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta potengera kulemera kwa ma dumbbells omwe amagwiritsidwa ntchito. Anthu angafune kuphatikizirapo Dumbbell Iron Cross muzochita zawo kuti asinthe kaimidwe, kukulitsa matanthauzo a minofu, ndikulimbikitsa kulimba kwa magwiridwe antchito kuti azichita bwino pazochitika zatsiku ndi tsiku ndi masewera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Iron Cross

  • Kwezani manja onse kumbali yanu mpaka atakhala ofanana ndi mapewa anu, kuwasunga mowongoka nthawi yonse yoyenda, iyi idzakhala malo anu oyambira.
  • Pang'onopang'ono tsitsani ma dumbbells patsogolo panu mpaka manja anu akumane pamlingo wa m'chiuno, ndikusunga mikono yowongoka.
  • Kenako, kwezani ma dumbbells kumbuyo kwanu mpaka kutalika kwa phewa, ndikubwerera pamalo oyamba.
  • Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mumayang'anira ma dumbbells muzochita zonse.

Izinto zokwenza Dumbbell Iron Cross

  • **Pewani Kugwedezeka:** Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kuti musunthire zolemera m'mwamba, zomwe zingayambitse kuvulala ndipo sizingagwire bwino minofu yomwe mukufuna. Kuyenda kuyenera kuyendetsedwa, ndi minofu ikugwira ntchitoyo, osati kuthamanga.
  • **Sankhani Kulemera Koyenera:** Sankhani ma dumbbell omwe ali oyenera kulemera kwanu. Ayenera kukhala olemetsa mokwanira kuti atsutse minofu yanu koma osati yolemetsa kwambiri kotero kuti imayambitsa mavuto kapena kukukakamizani kuti musinthe mawonekedwe anu. Ngati simungathe kukweza

Dumbbell Iron Cross Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Iron Cross?

Zochita zolimbitsa thupi za Dumbbell Iron Cross zitha kukhala zovuta kwa oyamba kumene chifukwa cha kuchuluka kwa mphamvu ndi kukhazikika komwe kumafunikira. Komabe, oyamba kumene amatha kuyesa ndi zolemetsa zopepuka ndikuwonjezeka pang'onopang'ono pamene akuwonjezera mphamvu. Ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale. Zitha kukhala zopindulitsa kwa oyamba kumene kuti alimbikitse mapewa awo ndikulimbitsa mapewa awo ndi masewera ena, kapena kuchita masewera olimbitsa thupi a Iron Cross moyang'aniridwa ndi mphunzitsi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Iron Cross?

  • Resistance Band Iron Cross: M'malo mogwiritsa ntchito ma dumbbells, kusinthaku kumagwiritsa ntchito gulu lolimbana kuti lichite masewera olimbitsa thupi. Kuthamanga kwa gululi kumapereka vuto lapadera kwa minofu.
  • Single Arm Dumbbell Iron Cross: Kusinthaku kumayang'ana pa mkono umodzi panthawi, kukulolani kuti muyang'ane kwambiri mawonekedwe ndi kayendetsedwe ka mkono uliwonse.
  • Incline Dumbbell Iron Cross: Kusiyanasiyana kumeneku kumachitika pa benchi yotsamira, yomwe imasintha mbali ya masewera olimbitsa thupi ndikuyang'ana magulu osiyanasiyana a minofu.
  • Dumbbell Iron Cross ndi Squat: Kusiyanaku kumaphatikiza Dumbbell Iron Cross ndi squat, ndikupangitsa kuti ikhale yolimbitsa thupi lonse yomwe imayang'ana kumtunda ndi kumunsi kwa thupi.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Iron Cross?

  • Dumbbell Shoulder Press: Zochita izi zimakwaniritsa Dumbbell Iron Cross pogwira mapewa ndi thupi lapamwamba mosiyanasiyana, zomwe zimapangitsa kuti mphamvu zowonjezera komanso kupirira ziwonjezeke m'maderawa.
  • Dumbbell Front Kwezani: Zochitazi zimayang'ananso mapewa ndi thupi lakumtunda, lofanana ndi Dumbbell Iron Cross, koma limagogomezera kutsogolo kwa deltoids, kuonetsetsa kuti mapewa azigwira bwino ntchito.

Amaxabiso angamahlekwane kanye Dumbbell Iron Cross

  • Zochita za Dumbbell Iron Cross
  • Kulimbitsa thupi kwa Quadriceps ndi dumbbells
  • Zochita zolimbitsa ntchafu
  • Kulimbitsa thupi kwa Iron Cross
  • Zochita za Dumbbell za ntchafu
  • Quadriceps dumbbell maphunziro
  • Dumbbell Iron Cross ya minofu ya mwendo
  • Kulimbitsa Quadriceps ndi Iron Cross Zolimbitsa thupi
  • Kulimbitsa thupi kwa Dumbbell kwa minofu ya ntchafu
  • Kuchita masewera olimbitsa thupi kwa Iron Cross ndi ma dumbbells.