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Kunama Hammer Press

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMigergo
Imimiselo eqhaphoPectoralis Major Sternal Head
Amashwa eqhaphoBiceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Ukuxhumana kwe Kunama Hammer Press

The Lying Hammer Press ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri minofu ya pachifuwa, komanso imagwira mapewa ndi triceps. Zochita izi ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi mphamvu ndi kupirira. Anthu atha kusankha Lying Hammer Press chifukwa imathandizira kulimbitsa mphamvu yakumtunda, kukulitsa matanthauzidwe a minofu, ndikulimbikitsa kaimidwe kabwinoko.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama Hammer Press

  • Pindani zigongono zanu pamakona a digirii 90, mikono yanu ikufanana ndipo manja anu ayang'ana mkati.
  • Pang'onopang'ono kanikizani ma dumbbell mmwamba molunjika padenga, kukulitsa manja anu mokwanira koma osatseka zigongono zanu.
  • Gwirani malowa kwa kamphindi ndiyeno pang'onopang'ono muchepetse ma dumbbells kubwerera kumalo oyambira.
  • Bwerezani masitepe awa pa chiwerengero chomwe mukufuna kubwereza, kuwonetsetsa kuti nyundo ikhale yogwira komanso mayendedwe oyendetsedwa muzochita zonse.

Izinto zokwenza Kunama Hammer Press

  • **Kugwiritsitsa Koyenera**: Gwirani ma dumbbells osalowerera ndale (manja akuyang'anizana). Kugwira uku kumayang'ana ma pecs mogwira mtima kuposa momwe amagwiritsidwira ntchito ku benchi. Osagwira ma dumbbells mwamphamvu kwambiri chifukwa zitha kuyambitsa kupsinjika kwa dzanja.
  • **Kuyenda Koyendetsedwa**: Tsitsani zolemera pang'onopang'ono komanso mowongolera molunjika pachifuwa chanu. Pewani kuponya zolemera mwachangu chifukwa zitha kuvulaza ndipo siziphatikiza bwino minofu.
  • **Kuyenda Kwathunthu**: Onetsetsani kuti mwatambasula manja anu pamwamba pa kayendetsedwe kake ndikubweretsa ma dumbbells mpaka afika pachifuwa. Pewani kubwereza pang'ono chifukwa sikulimbikitsa kwambiri minofu.
  • **Njira Yopumira**: Pumirani mkati

Kunama Hammer Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kunama Hammer Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Liing Hammer Press. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira zoyeserera zingapo zoyambirira kuti awonetsetse kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kutenthetsa bwino musanayambe komanso kuti muonde pang'onopang'ono pamene mphamvu ikuwonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama Hammer Press?

  • The Decline Hammer Press: Kuchitidwa pa benchi yotsika, kusiyana kumeneku kumayang'ana kwambiri kumunsi kwa minofu ya pachifuwa.
  • Single-arm Hammer Press: Mukusintha uku, mumachita masewera olimbitsa thupi pogwiritsa ntchito mkono umodzi panthawi, zomwe zingathandize kusintha kusalinganika kwa minofu.
  • The Close-grip Hammer Press: Kusiyanaku kumaphatikizapo kuyika manja anu pafupi ndi zogwirira, zomwe zingathe kutsindika minofu yamkati ya chifuwa.
  • The Hammer Press with Resistance Bands: Kusiyanasiyana kumeneku kumaphatikizapo kugwiritsa ntchito magulu otsutsa pamodzi ndi makina osindikizira a nyundo, omwe angapereke mtundu wina wotsutsa ndikugwirizanitsa minofu m'njira yatsopano.

Izinto zokufunda ezishisa ezivumelekile Kunama Hammer Press?

  • Incline Bench Press: Zochitazi zimakwaniritsanso Lying Hammer Press poyang'ana kumtunda kwa minofu ya pachifuwa, kupereka masewera olimbitsa thupi omwe amathandiza kupewa kusamvana kwa minofu.
  • Push-ups: Push-ups ndi masewera olimbitsa thupi omwe amathandizira Lying Hammer Press poyang'ana pachifuwa, mapewa, ndi triceps, kupititsa patsogolo mphamvu zam'mwamba zonse ndi kupirira.

Amaxabiso angamahlekwane kanye Kunama Hammer Press

  • Zolimbitsa Thupi Lachifuwa la Dumbbell
  • Kunama Hammer Press Workout
  • Kumanga pachifuwa ndi Dumbbells
  • Hammer Press kwa Chifuwa
  • Dumbbell Kunama Hammer Press
  • Kuchita Zolimbitsa Thupi pachifuwa
  • Dumbbell Workout kwa Pectorals
  • Kunama Hammer Press Technique
  • Kuchita masewera olimbitsa thupi pachifuwa ndi ma Dumbbells
  • Kulimbitsa Thupi Chifuwa Kulimbitsa Thupi ndi Ma Dumbbells