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Kuwuluka

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMigergo
Imimiselo eqhaphoPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Amashwa eqhaphoBiceps Brachii, Deltoid Anterior
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Ukuxhumana kwe Kuwuluka

The Fly Exercise ndi njira yophunzitsira mphamvu yomwe imayang'ana kwambiri minofu ya pachifuwa, kulimbikitsa kukula kwa minofu, kaimidwe kabwino, komanso kulimbitsa thupi. Ndizoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuphatikiza othamanga, omanga thupi, ndi omwe akufuna kuwonjezera mphamvu zam'mwamba. Kuchita masewera olimbitsa thupi a Fly kungapereke phindu lalikulu monga kulimbikitsa kutanthauzira kwa minofu yonse, kupititsa patsogolo mphamvu zogwirira ntchito za tsiku ndi tsiku, ndikuthandizira kuti mukhale ndi thanzi labwino komanso labwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuwuluka

  • Gwirani ma dumbbells pamwamba pa chifuwa chanu, manja anu akuyang'anizana ndipo zigongono zanu zimapindika pang'ono.
  • Pang'onopang'ono tsitsani ma dumbbells kumbali yanu mozungulira, ndikumapindika pang'ono m'miyendo yanu, mpaka mutamva kutambasula pachifuwa chanu.
  • Kuchokera pamalowa, gwiritsani ntchito minofu yanu ya pachifuwa kuti mukweze ma dumbbells kuti abwerere kumalo oyambira, kutsatira njira yofanana.
  • Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mayendedwe anu azikhala pang'onopang'ono komanso owongolera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Kuwuluka

  • Mayendedwe Olamuliridwa: Pewani chiyeso chogwiritsa ntchito mphamvu kuti mukweze zolemera. M'malo mwake, yang'anani pamayendedwe olamulidwa, osasunthika. Tsitsani zolemerazo pang'onopang'ono komanso mwadala, mukumva kutambasula kwa minofu yanu ya pachifuwa, kenaka muwakweze mmwamba ndi chiwongolero chomwecho.
  • Kulemera Koyenera: Kugwiritsa ntchito zolemera zomwe zimakhala zolemera kwambiri ndizolakwika zomwe zingayambitse kuvulala. Yambani ndi zolemera zopepuka ndipo pang'onopang'ono onjezerani pamene mphamvu zanu zikukula. Muyenera kumaliza ma seti anu popanda kukakamiza kwambiri kapena kusokoneza fomu yanu.
  • Njira Yopumira: Kupuma moyenera ndikofunikira kuti mugwire bwino ntchito ya Fly. Pumani mpweya pamene mukutsitsa zolemera ndikuzitulutsa pamene mukuzikweza. Njira iyi imatsimikizira

Kuwuluka Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuwuluka?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Fly, koma ndikofunikira kuti muyambe ndi zolemera zopepuka ndikuyang'ana mawonekedwe kuti musavulale. Ndizothandizanso kukhala ndi mphunzitsi kapena wodziwa kupita ku gym-goer kukutsogolerani pochita masewera olimbitsa thupi poyamba. Zochita zolimbitsa thupi za Fly zimayang'ana minofu ya pachifuwa ndipo zitha kuchitidwa pogwiritsa ntchito ma dumbbells kapena pamakina ochitira masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuwuluka?

  • Fruit Fly, kapena Drosophila melanogaster, ndi mtundu wawung'ono womwe umadziwika ndi kufunikira kwake pakufufuza za majini.
  • Horse Fly, ya banja la Tabanidae, imadziwika ndi kuluma kwake kowawa ndipo nthawi zambiri imapezeka pafupi ndi ziweto.
  • Ntchentche yotchedwa Tsetse Fly, ya ku banja la Glossinidae, ndi ntchentche zazikulu, zoluma, za ku Africa ndipo zimadziwika ndi kufalitsa matenda monga matenda ogona.
  • The Blow Fly, yochokera ku banja la Calliphoridae, nthawi zambiri imakhala yachitsulo ndipo imadziwika ndi gawo lake pakuwola.

Izinto zokufunda ezishisa ezivumelekile Kuwuluka?

  • Zokankha, monga Ntchentche, zimagwira pachifuwa, phewa, ndi minofu ya tricep, komanso imaphatikizanso mphamvu yapakati ndi yotsika ya thupi, kumapangitsa kukhazikika kwa thupi lonse ndi kupirira.
  • The Incline Dumbbell Press imathandizira Ntchentche poyang'ana minofu ya pachifuwa chapamwamba, kupereka masewera olimbitsa thupi bwino pachifuwa chonse ndi kupititsa patsogolo mphamvu za thupi.

Amaxabiso angamahlekwane kanye Kuwuluka

  • Kulimbitsa thupi kwa Dumbbell Fly
  • Kuchita masewera olimbitsa thupi pachifuwa ndi ma Dumbbells
  • Dumbbell Fly pomanga chifuwa
  • Kulimbitsa Chifuwa Zochita zouluka
  • Kuwulutsa masewera olimbitsa thupi ndi zolemera
  • Kulimbitsa thupi kwa Dumbbell kwa minofu ya pachifuwa
  • Kulimbitsa thupi kwapamwamba ndi Dumbbell Fly
  • Kulimbitsa thupi kunyumba pachifuwa ndi ma Dumbbells
  • Chizoloŵezi cha chifuwa cha Dumbbell Fly
  • Kuchita masewera olimbitsa thupi ndi Dumbbell Fly.