Kanikizani Dumbbell pa Mpira Wolimbitsa Thupi
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Ukuxhumana kwe Kanikizani Dumbbell pa Mpira Wolimbitsa Thupi
The Dumbbell Press on Exercise Ball ndi masewera olimbitsa thupi amphamvu omwe amayang'ana pachifuwa, mapewa, ndi triceps, ndikupangitsanso pachimake chanu ndikuwongolera bwino. Ndi njira yabwino kwambiri kwa anthu pamagulu onse olimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo mphamvu zathupi komanso kukhazikika. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kusintha kamvekedwe ka minofu, kulimbikitsa kaimidwe kabwino, komanso kuwonjezera mphamvu zogwirira ntchito za tsiku ndi tsiku.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kanikizani Dumbbell pa Mpira Wolimbitsa Thupi
- Yendani pang'onopang'ono mapazi anu kutsogolo, kugubuduza pansi pa mpira mpaka mapewa anu okha ndi mutu athandizidwa, pamene mawondo anu akugwada pamtunda wa digirii 90 ndipo chiuno chanu chikukwera.
- Gwirani ma dumbbells pamapewa ndi manja anu kuyang'ana kutsogolo, kenaka muwasindikize mpaka manja anu atatambasula koma osatsekedwa.
- Pang'onopang'ono tsitsani ma dumbbells kubwerera kumalo oyambira pamapewa.
- Bwerezerani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mukuyenda mosasunthika, koyendetsedwa nthawi yonseyi.
Izinto zokwenza Kanikizani Dumbbell pa Mpira Wolimbitsa Thupi
- Maonekedwe Oyenera: Pamene mukusindikiza dumbbell, onetsetsani kuti zigongono zanu zili pamtunda wa 90-degree ndipo manja anu ali pamwamba pa zigongono zanu. Pamene mukukankhira zolemera, manja anu ayenera kutambasula koma musatseke zigongono zanu pamwamba. Izi zidzathandiza kugwirizanitsa minofu yoyenera ndikupewa kuvulala.
- Kusankha Kulemera: Sankhani kulemera komwe kumakupatsani mwayi wochita masewera olimbitsa thupi ndi mawonekedwe oyenera. Ngati kulemera kuli kolemera kwambiri, kungayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. Ndi bwino kuyamba ndi zolemera zopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
- Pewani Kutsekereza Msana Wanu: Kulakwitsa kofala ndi
Kanikizani Dumbbell pa Mpira Wolimbitsa Thupi Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kanikizani Dumbbell pa Mpira Wolimbitsa Thupi?
Inde, oyamba kumene atha kuchita Dumbbell Press pa Mpira Wolimbitsa Thupi. Komabe, ayenera kuyamba ndi zolemera zopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso kuti asavulale. Ndikofunikiranso kuonetsetsa kuti mpirawo ukuyenda bwino ndikukhala bwino. Ngati woyambitsa akuwona kuti ndizovuta kwambiri, atha kuyamba ndi Dumbbell Press nthawi zonse pabenchi lathyathyathya asanapite ku mtundu wa Exercise Ball. Monga nthawi zonse, tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi kuti muwonetsetse kuti masewerawa akuchitika moyenera.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kanikizani Dumbbell pa Mpira Wolimbitsa Thupi?
- Decline Dumbbell Press pa Mpira Wolimbitsa Thupi: Pa mtundu uwu, mumayika mpira pansi pa chiuno ndi m'munsi mwa thupi lanu, ndikupanga ngodya yotsika yomwe imayang'ana kumunsi kwa chifuwa.
- Single-Arm Dumbbell Press pa Mpira Wolimbitsa Thupi: M'malo mogwiritsa ntchito manja onse awiri panthawi imodzi, kusiyana kumeneku kumaphatikizapo kukweza dumbbell imodzi panthawi, zomwe zimathandiza kuwongolera bwino ndi kukhazikika.
- Dumbbell Fly on Exercise Ball : Ngakhale si makina osindikizira, kusiyana kumeneku kumaphatikizapo kutambasula manja anu kumbali ndikubweretsa ma dumbbells pamodzi pamwamba pa chifuwa chanu, kugwira minofu ya pachifuwa kuchokera kumbali ina.
- Close-Grip Dumbbell Press pa Mpira Wolimbitsa Thupi: Kusiyanaku kumaphatikizapo kugwira ma dumbbells pafupi ndi chifuwa chanu, zomwe zimatsindika kwambiri pa triceps ndi
Izinto zokufunda ezishisa ezivumelekile Kanikizani Dumbbell pa Mpira Wolimbitsa Thupi?
- Tricep Dips: Tricep Dips imathandizira Dumbbell Press poyang'ana ma triceps, gulu la minofu lomwe ndi lachiwiri koma lofunika kwambiri pa kayendetsedwe ka atolankhani, motero kumapangitsa kuti ntchito yanu ikhale yokhazikika komanso yokhazikika panthawi yosindikizira.
- Push-ups: Push-ups ndi masewera olimbitsa thupi omwe amawathandiza kwambiri pa Dumbbell Press pa Exercise Ball pamene samangokhalira pachifuwa ndi triceps, komanso minofu yapakati, yomwe ndi yofunika kwambiri kuti mukhalebe oyenerera pa mpira wochita masewera olimbitsa thupi panthawi yosindikizira.
Amaxabiso angamahlekwane kanye Kanikizani Dumbbell pa Mpira Wolimbitsa Thupi
- Kuchita masewera olimbitsa thupi pachifuwa ndi ma dumbbells
- Kuchita masewera olimbitsa thupi pachifuwa cha mpira
- Kusiyanasiyana kwa ma dumbbell press
- Dumbbell pachifuwa akanikizire pa masewera olimbitsa thupi mpira
- Kukhazikika mpira dumbbell atolankhani
- Zochita zolimbitsa chifuwa
- Zolimbitsa thupi kunyumba ndi dumbbells
- Sewerani masewera olimbitsa thupi a mpira ndi dumbbell
- Kuphunzitsa pachifuwa ndi mpira wokhazikika
- Zochita za Dumbbell za minofu ya pachifuwa