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Dumbbell Swing

Umakhi woMsebenzi

Inhloko yeziNdawoNdaga za kukhoma, Mapahu mamindruji.
IdivayisiMigergo
Imimiselo eqhaphoDeltoid Anterior, Gluteus Maximus, Hamstrings
Amashwa eqhaphoAdductor Magnus, Deltoid Lateral, Pectoralis Major Clavicular Head, Quadriceps, Serratus Anterior, Soleus
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Ukuxhumana kwe Dumbbell Swing

Dumbbell Swing ndi masewera olimbitsa thupi athunthu omwe amalimbana ndi kulimbikitsa magulu angapo a minofu, kuphatikiza ma glutes, chiuno, hamstrings, lats, abs, mapewa, ndi ma pecs. Ndi masewera olimbitsa thupi abwino kwambiri kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo mphamvu zawo, kukhazikika, komanso kulimba mtima kwamtima. Kuphatikiza Ma Dumbbell Swings muzochita zanu kungathandize kupititsa patsogolo masewera anu, kulimbikitsa kutaya mafuta, ndikusintha mayendedwe atsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Swing

  • Tsitsani thupi lanu kukhala squat, kusunga msana wanu mowongoka, ndikugwedeza dumbbell pakati pa miyendo yanu.
  • Kanikizani zidendene zanu kuti muyimenso, pogwiritsa ntchito mphamvu kuti musunthire dumbbell mpaka pachifuwa.
  • Lolani kuti kulemera kugwere pansi, pogwiritsa ntchito mphamvuyo kuti ikutsogolereni kubwerera kumalo a squat.
  • Bwerezani kugwedezeka uku mukusunga nyimbo yoyendetsedwa bwino, kuwonetsetsa kuti pachimake chanu chikugwira ntchito ndipo msana wanu umakhala wowongoka nthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Dumbbell Swing

  • **Kusankha Kulemera**: Sankhani kulemera komwe kuli kovuta koma kumakupatsani mwayi wokhala ndi mawonekedwe oyenera. Kugwiritsa ntchito dumbbell yomwe imakhala yolemetsa kwambiri imatha kuvulaza, pomwe yopepuka kwambiri sikungakupatseni mphamvu zokwanira kuti minofu yanu igwire bwino ntchito.
  • **Pewani Kukulitsa Kwambiri**: Mukakweza dumbbell m'mwamba, pewani kukulitsa mikono kapena kumbuyo. Dumbbell iyenera kukwera mpaka kutalika kwa mapewa ndi anu

Dumbbell Swing Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Swing?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Swing. Komabe, ndikofunikira kuti muyambe ndi kulemera kochepa kuti muzindikire mawonekedwe olondola ndi njira zopewera kuvulala komwe kungachitike. Ndibwinonso kukhala ndi katswiri kapena wophunzitsa yemwe akukutsogolerani pazochitikazo kuti muwonetsetse kuti mukuchita bwino. Dumbbell Swing ndi masewera olimbitsa thupi athunthu omwe amalunjika m'chiuno, glutes, hamstrings, lats, abs, mapewa, ndi pecs.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Swing?

  • Kuthamanga kwa Dumbbell Pawiri: M'malo mogwiritsa ntchito dumbbell imodzi, mumagwiritsa ntchito dumbbell m'dzanja lililonse, kuwagwedeza nthawi imodzi kuti muzichita masewera olimbitsa thupi kwambiri.
  • Kusinthana kwa Dumbbell Swing: Mukusintha uku, mumasintha dumbbell kuchokera ku dzanja limodzi kupita ku linalo pamwamba pa kugwedezeka kulikonse, ndikuwonjezera chinthu chogwirizana ndi masewerawo.
  • Dumbbell Swing ndi Squat: Kusiyanaku kumaphatikiza kugwedezeka kwachikhalidwe cha dumbbell ndi squat, ndikupangitsa kukhala masewera olimbitsa thupi athunthu omwe amalimbana ndi glutes, quads, ndi hamstrings.
  • Dumbbell Swing ndi Kupotokola: Izi zimaphatikizapo kusuntha dumbbell mpaka kutalika kwa phewa, kenako kupotoza torso yanu kumbali imodzi, kuyika pachimake chanu ndi ma obliques.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Swing?

  • Ma Deadlifts: Ma Deadlifts amaphatikizana ndi Dumbbell Swing mwa kulimbikitsanso unyolo wakumbuyo, kuphatikiza kumbuyo kumbuyo, glutes, ndi hamstrings, zomwe ndizofunikira kwambiri pakusuntha kwa Dumbbell Swing.
  • Squats: Ma squats ndi othandizira opindulitsa ku Dumbbell Swings chifukwa amayang'ananso mphamvu zapansi za thupi, makamaka quadriceps, hamstrings, ndi glutes, zomwe ndizofunikira kuti mukhale ndi kaimidwe koyenera ndi kuyenda panthawi ya kugwedezeka.

Amaxabiso angamahlekwane kanye Dumbbell Swing

  • Kulimbitsa thupi kwa Dumbbell Swing
  • Kuchita masewera olimbitsa thupi ndi ma dumbbells
  • Zochita zolimbitsa ntchafu
  • Zolimbitsa thupi za Dumbbell za miyendo
  • Zochita zapansi pa thupi la dumbbell
  • Kuthamanga kwa dumbbell kwa hamstrings
  • Zochita za Dumbbell za ntchafu
  • Maphunziro amphamvu ndi ma dumbbells
  • Dumbbell swing mwendo kulimbitsa thupi
  • Kulimbitsa thupi kunyumba kwa ntchafu ndi hamstrings.