Thumbnail for the video of exercise: Dumbbell One Arm Wide-Grip Bench Press

Dumbbell One Arm Wide-Grip Bench Press

Umakhi woMsebenzi

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

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Dumbbell One Arm Wide-Grip Bench Press

Dumbbell One Arm Wide-Grip Bench Press ndi masewera olimbitsa thupi omwe amapangidwa kuti azitha kuyang'ana ndi kulimbikitsa minofu ya pectoral, triceps, ndi mapewa. Ndi yabwino kwa anthu pamlingo uliwonse wolimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu za thupi, kukulitsa matanthauzo a minofu, ndikulimbikitsa kulimbitsa thupi kwathunthu. Zochita izi ndizopindulitsa kwambiri chifukwa zimalola kuphunzitsidwa kwapamodzi, kuthandiza kukonza kusalinganika kwa minofu, kuwongolera kulumikizana, ndikuwonjezera kukhazikika kwapakati.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell One Arm Wide-Grip Bench Press

  • Bwererani pa benchi, kubweretsa dumbbell kumbali ya chifuwa chanu ndikugwira kwakukulu, kusunga chikhatho cha dzanja lanu molunjika kumapazi anu.
  • Kankhirani dumbbell m'mwamba pogwiritsa ntchito minofu ya pachifuwa mpaka mkono wanu utatambasula, ndikuwonetsetsa kuti dzanja lanu lina likugona pamimba panu kapena kugwira pabenchi kuti mukhale bata.
  • Pang'onopang'ono tsitsani dumbbell kubwerera kumalo oyambira, kuonetsetsa kuti mukuyendetsa nthawi yonse yoyenda.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kenaka sinthani ku mkono wina ndikubwereza zomwezo.

Izinto zokwenza Dumbbell One Arm Wide-Grip Bench Press

  • Kusuntha Koyendetsedwa: Kulakwitsa kofala ndikuthamangira kuyenda. Tsitsani dumbbell pang'onopang'ono, mowongolera kumbali ya chifuwa chanu, kuonetsetsa kuti mkono wanu uli pamtunda wa 90-degree. Pewani kugwetsa dzanja lanu pansi kwambiri chifukwa likhoza kugwedeza phewa lanu.
  • Pitirizani Kukhazikika: Pamene mukuchita izi ndi mkono umodzi, ndikofunikira kuti mukhale okhazikika. Kulakwitsa kofala ndikulola thupi lanu kupendekera mbali imodzi. Kuti muchite izi, sungani chiuno chanu ndi mapewa anu molunjika pa benchi.
  • Kuyenda Kwathunthu: Onetsetsani kuti

Dumbbell One Arm Wide-Grip Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell One Arm Wide-Grip Bench Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell One Arm Wide-Grip Bench Press. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziwongolera njira ndi njira zolondola. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti pang'onopang'ono muwonjezere kulemera kwake pamene mphamvu ndi chitonthozo ndi kuyenda kumawonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell One Arm Wide-Grip Bench Press?

  • Incline Dumbbell One Arm Bench Press: Kusiyanaku kumayang'ana pachifuwa chapamwamba ndi minofu yamapewa, pochita masewera olimbitsa thupi pa benchi yoyenda.
  • Decline Dumbbell One Arm Bench Press: Pochita masewera olimbitsa thupi pa benchi yocheperako, kusiyanasiyana kumeneku kumayang'ana minofu yakumunsi ya pachifuwa.
  • Dumbbell One Arm Floor Press: Kusinthaku kumachitika pansi m'malo mwa benchi, zomwe zingathandize kuyang'ana pachifuwa ndi minofu ya triceps yokhala ndi mapewa ochepa.
  • Dumbbell One Arm Neutral Grip Bench Press: Mu kusiyana kumeneku, dumbbell imagwiridwa ndi kusalowerera ndale (miyendo ikuyang'anizana), zomwe zingathandize kutsata ulusi wosiyanasiyana wa minofu pachifuwa ndi triceps.

Izinto zokufunda ezishisa ezivumelekile Dumbbell One Arm Wide-Grip Bench Press?

  • Push-ups: Push-ups ndi masewera olimbitsa thupi omwe amachititsa magulu a minofu omwe amafanana ndi Dumbbell One Arm Wide-Grip Bench Press, kuphatikizapo chifuwa, mapewa, ndi triceps, motero kumawonjezera mphamvu ndi chipiriro m'maderawa.
  • Ma Tricep Dips: Ma Tricep Dips amathandiza kulimbikitsa ndi kutulutsa ma triceps, omwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito mu Dumbbell One Arm Wide-Grip Bench Press, potero kumapangitsa kuti ntchito zonse ziziyenda bwino komanso kukhazikika pamayendedwe osindikizira a benchi.

Amaxabiso angamahlekwane kanye Dumbbell One Arm Wide-Grip Bench Press

  • Dumbbell One Arm Chest Exercise
  • Wide-Grip Bench Press ndi Dumbbell
  • Single Arm Dumbbell Bench Press
  • Kuchita masewera olimbitsa thupi pachifuwa ndi Dumbbell
  • Kuchita Zolimbitsa Thupi Mmodzi wa Arm Dumbbell pachifuwa
  • Ntchito Yolimbitsa Thupi Yachifuwa ya Wide-Grip Dumbbell
  • Single Hand Dumbbell Bench Press
  • Maphunziro a Chifuwa cha Dumbbell
  • One Arm Wide-Grip Bench Press
  • Dumbbell Workout ya Chifuwa Minofu