Ntchentche Yakunama Chingwe Gandana kuFavoriti Bhulisa Umsebenzi
Umakhi woMsebenzi Inhloko yeziNdawo Ihanyoko
Idivayisi Mbendelo
Imimiselo eqhapho Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Amashwa eqhapho Biceps Brachii, Deltoid Anterior
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Incwadi yezikhathi Ukuxhumana kwe Ntchentche Yakunama Chingwe Ukwenza: Isiqondiso eDelisa Ngasikhathi Izinto zokwenza Ntchentche Yakunama Chingwe Ntchentche Yakunama Chingwe Izibonelo ZeziNcezu Zakho Izinkomba ezixhelwayo zokufunda Ntchentche Yakunama Chingwe? Yintoni imibalabala enzima yale nhliziyo emangalisayo Ntchentche Yakunama Chingwe? Izinto zokufunda ezishisa ezivumelekile Ntchentche Yakunama Chingwe? Amaxabiso angamahlekwane kanye Ntchentche Yakunama Chingwe Ukuxhumana kwe Ntchentche Yakunama Chingwe The Cable Lying Fly ndi ntchito yolimbitsa thupi yomwe imayang'ana kwambiri minofu ya pachifuwa, kulimbikitsa kukula kwa minofu ndi kupititsa patsogolo mphamvu za thupi. Ndi yoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi milingo yamphamvu. Anthu angafune kuchita masewera olimbitsa thupi chifukwa amathandizira kuyenda mosiyanasiyana, amalekanitsa bwino minofu ya pachifuwa, ndipo amathandizira kukonza kaimidwe ndi masewera olimbitsa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Ntchentche Yakunama Chingwe Gwirani zogwirira chingwe ndi manja anu kuyang'ana mkati ndi kutambasula manja anu kumbali, ndikumangirira pang'ono m'zigongono zanu kuti musapume. Pang'onopang'ono bweretsani zogwirizira pamwamba pa chifuwa chanu pofinya minofu ya pectoral, ndikusunga mikono yanu yopindika pang'ono mukuyenda. Gwirani kugundana kumtunda kwa kamphindi, kenaka tsitsani pang'onopang'ono zogwirirazo kubwerera pomwe mukuyambira, kuwonetsetsa kuti mukuwongolera kayendetsedwe kake komanso osalola kulemera kukukokerani. Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kukumbukira kusunga kayendetsedwe kake pang'onopang'ono ndi kuyendetsedwa, ndikuyang'ana kwambiri minofu ya pachifuwa. Izinto zokwenza Ntchentche Yakunama Chingwe Kugwira Moyenera: Mukagwira zogwirira chingwe, onetsetsani kuti manja anu akuyang'anizana ndipo zigongono zanu zapindika pang'ono. Izi zidzateteza kupsinjika kosafunikira pamikono ndi zigongono zanu. Pewani kutambasula manja anu mokwanira kapena kutseka zigongono zanu, chifukwa izi zitha kuvulaza. Mayendedwe Oyendetsedwa: Chingwe Chonama Fly sichikhudza kuthamanga, koma kuwongolera, kuyenda kosalala. Pamene mukubweretsa zingwe pamodzi, finyani minofu ya pachifuwa chanu ndikugwira kwa kanthawi musanabwerere pang'onopang'ono pomwe munayambira. Pewani kulola zingwe kuti zibwerere msanga, chifukwa izi zitha kuvulaza ndipo sizingagwire ntchito bwino minofu yanu. Bre Ntchentche Yakunama Chingwe Izibonelo ZeziNcezu Zakho Izinkomba ezixhelwayo zokufunda Ntchentche Yakunama Chingwe? Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Lying Fly. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zimakhalanso zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziyang'anira kuti ntchitoyo ikuchitika moyenera. Pamene mphamvu ndi luso zikuyenda bwino, kulemera kumatha kuwonjezeka pang'onopang'ono.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Ntchentche Yakunama Chingwe? Cable Incline Fly: Kusiyanasiyana kumeneku ndi kofanana ndi kuwuluka kwa chingwe, koma kumachitika pa benchi yolowera, kulunjika kumtunda wa pachifuwa kwambiri. Cable Decline Fly: Mukusintha uku, mumachita masewera olimbitsa thupi pa benchi yotsika, yomwe imatsindika kwambiri minofu ya m'munsi pachifuwa. Single Arm Cable Fly: Kusiyanasiyana kumeneku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi panthawi, zomwe zingathandize kukonza kusalinganika kwa minofu ndikuwonjezera chidwi chanu pa kukangana kwa minofu. Seated Cable Fly: Kusiyanasiyana kumeneku kumachitika mutakhala pa benchi yomwe imayikidwa pakati pa makina a chingwe, omwe angapereke kukhazikika komanso kukulolani kuti muyang'ane minofu ya pachifuwa. Izinto zokufunda ezishisa ezivumelekile Ntchentche Yakunama Chingwe? Ntchentche ya Incline Dumbbell imathandiziranso Cable Lying Fly pamene imadzipatula ndikuyang'ana minofu ya pachifuwa chapamwamba, kupereka mbali yosiyana ya kukangana ndikuthandizira kukulitsa mphamvu ya chifuwa chozungulira bwino ndi kutanthauzira. Mapush-ups ndi ntchito ina yowonjezera ya Cable Lying Fly, chifukwa imagwiritsa ntchito kulemera kwa thupi kuti igwire osati minofu ya pachifuwa, komanso mapewa ndi ma triceps, kupititsa patsogolo mphamvu zam'mwamba ndi kupirira. Amaxabiso angamahlekwane kanye Ntchentche Yakunama Chingwe Kulimbitsa thupi pachifuwa ndi chingwe Zochita za Cable Liing Fly Chingwe chowuluka cha minofu ya pachifuwa Kulimbitsa thupi kwa Cable Fly Zochita zolimbitsa thupi pachifuwa Zochita zachingwe za pectoral Kulimbitsa chifuwa ndi Cable Liing Fly Tsatanetsatane wa Cable Lying Fly kalozera Momwe mungapangire Cable Liing Fly Kumanga pachifuwa ndi Cable Fly.