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Kunama Ntchentche

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMbendelo
Imimiselo eqhaphoPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Amashwa eqhaphoBiceps Brachii, Deltoid Anterior
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Ukuxhumana kwe Kunama Ntchentche

Ntchentche Yonama ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri minofu ya pachifuwa, komanso imagwira mapewa ndi triceps, kulimbikitsa mphamvu yapamwamba ya thupi. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi milingo yolimbitsa thupi. Anthu angafunike kuphatikizirapo Lying Fly muzochita zawo zolimbitsa thupi kuti awonjezere kamvekedwe ka minofu, kukulitsa kaimidwe, ndikuwonjezera mphamvu zogwira ntchito zapamtunda.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama Ntchentche

  • Mapazi anu ali pansi, tambasulani manja anu pamwamba pa chifuwa chanu, ndikumangirira pang'ono m'zigongono zanu kuti musavutike.
  • Pang'onopang'ono tsitsani ma dumbbell m'mbali mwanu mozungulira momwe kulili bwino, ndikusunga zigongono zanu mopindika pang'ono mukuyenda.
  • Imani pang'onopang'ono pansi pa kayendetsedwe kake, kenaka mugwiritse ntchito minofu yanu ya pachifuwa kuti musinthe kayendetsedwe kake ndikubweretsanso ma dumbbells kumalo oyambira.
  • Bwerezani zolimbitsa thupi za chiwerengero chofunidwa cha ma reps, kuonetsetsa kuti muzitha kuyang'anira zolemera ndikuyenda pang'onopang'ono, molamulidwa.

Izinto zokwenza Kunama Ntchentche

  • **Kuyenda Koyendetsedwa**: Chepetsani zolemera pang'onopang'ono mu arc yayikulu mpaka zitafika pachifuwa chanu. Onetsetsani kuti mikono yanu ikhale yopindika pang'ono kuti musagwedeze zigongono zanu. Chinsinsi cha masewerawa ndikuwongolera - pewani kusiya zolemera kuti zigwe mwachangu.
  • **Pewani Kutseka Zigongono Zanu**: Cholakwika chimodzi chodziwika bwino ndikutseka zigongono mukatambasula manja anu. Izi zitha kuyika kupsinjika kosafunikira pamalumikizidwe anu ndikupangitsa kuvulala. Nthawi zonse pindani pang'ono m'zigongono zanu kuti muwateteze.
  • **Sungani Kupanikizika Kokhazikika**: Kuti mupindule kwambiri ndi ntchentche yonama, muyenera kukhala ndi cholinga chosunga kupsinjika kosalekeza m'chifuwa chanu. Izi zikutanthauza

Kunama Ntchentche Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kunama Ntchentche?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Ling Fly. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziwongolera fomu yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu ndi luso zikuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama Ntchentche?

  • Kusiyana kwa Decline Lying Fly kumachitika pa benchi yocheperako, kuyang'ana kwambiri minofu ya m'munsi pachifuwa.
  • Dumbbell Lying Fly ndi mtundu womwe mumagwiritsa ntchito ma dumbbell m'malo mwa zingwe kapena zotchingira, zomwe zimakulolani kuyenda mosiyanasiyana.
  • Ntchentche ya Mkono Umodzi ndi masewera olimbitsa thupi omwe mumachitira ntchentche ndi mkono umodzi nthawi imodzi, ndikupangitsa kuti minofu yanu ikhale yabwino komanso yofanana.
  • The Resistance Band Lying Fly ndikusintha komwe mumagwiritsa ntchito magulu olimbikira m'malo mwa zolemetsa, zomwe zimapatsa mphamvu nthawi yonse yoyenda.

Izinto zokufunda ezishisa ezivumelekile Kunama Ntchentche?

  • The Incline Dumbbell Press imathandizira Ntchentche Yonama poyang'ana minofu ya pachifuwa chapamwamba ndi ma deltoid akutsogolo, omwe sagwira nawo ntchito nthawi ya Ling Fly, motero amaonetsetsa kuti chifuwachi chimagwira ntchito bwino.
  • Mapush-ups ndi masewera ena owonjezera monga momwe amachitira osati minofu ya pachifuwa komanso pachimake, kuwonjezera mphamvu za thupi lonse ndi kukhazikika, zomwe zingapangitse mphamvu ya Ntchentche Yonama.

Amaxabiso angamahlekwane kanye Kunama Ntchentche

  • Zochita za Cable Liing Fly
  • Kulimbitsa thupi pachifuwa ndi chingwe
  • Zochita zachingwe pachifuwa
  • Kunama Chizoloŵezi cha pachifuwa
  • Kulimbitsa thupi kwa chingwe kwa minofu ya pectoral
  • Kunama Fly chingwe njira
  • Momwe mungapangire Ntchentche Yonama ndi chingwe
  • Zochita pachifuwa zamakina a chingwe
  • Kulimbitsa chifuwa ndi Ntchentche Yonama
  • Kunama Chingwe Fulukani pomanga minofu