Dumbbell Devils Press

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: ƙayan zuba

Sakonni ga Dumbbell Devils Press

Dumbbell Devils Press wani babban ƙarfi ne, cikakken motsa jiki wanda ya haɗu da burpee da dumbbell snatch don ƙaddamar da ƙungiyoyin tsoka da yawa a lokaci ɗaya, inganta ƙarfi, ƙarfi, da juriya. Ya dace da matsakaita zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke neman ƙalubale na yau da kullun don haɓaka ƙimar su na rayuwa da ƙona adadin kuzari. Mutane da yawa na iya zaɓar wannan motsa jiki saboda ba wai kawai yana haɓaka ƙarfin tsoka da lafiyar zuciya ba, har ma yana haɓaka mafi kyawun daidaito da daidaitawa.

Yanayinta: tsammanin nuni a nuni Dumbbell Devils Press

• Squat down, lankwasawa a kwatangwalo da gwiwoyi don ɗaukar dumbbells, sa'an nan kuma tsalle ƙafafunku baya don ku kasance cikin matsayi mai tsayi, kiyaye ainihin ku kuma jikinku madaidaiciya.
• Yi turawa sama, saukar da ƙirjin ku zuwa ƙasa tsakanin dumbbells, sa'an nan kuma tura baya sama zuwa babban matsayi.
• Juya ƙafafunku zuwa ga dumbbells, sa'an nan kuma ku tashi tsaye, ta yin amfani da hanzari don jujjuya dumbbells daga ƙasa zuwa sama, cika hannuwanku.
• Rage dumbbells baya zuwa ƙasa a cikin hanyar sarrafawa, komawa zuwa wurin farawa don shirya don wakilai na gaba.

Lajin Don yi Dumbbell Devils Press

• ** Zaɓin Nauyi Dama ***: Zaɓin nauyin daidai yana da mahimmanci. Idan dumbbells sun yi nauyi sosai, zai iya haifar da mummunan tsari da yiwuwar rauni. Idan sun yi haske da yawa, ba za ku sami mafi kyawun motsa jiki ba. Fara da nauyi mai sauƙi don samun dabarar daidai, sannan a hankali ƙara yayin da ƙarfin ku da amincin ku ke girma.
• **Motsi Mai Sarrafawa**: A guji yin gaggawar motsi. Kowane bangare na Dumbbell Devils Press yakamata a yi shi cikin tsari, da gangan. Wannan ba wai kawai yana taimakawa wajen hana raunin da ya faru ba amma har ma yana tabbatar da cewa ku

Dumbbell Devils Press Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Devils Press?

Ee, masu farawa zasu iya yin aikin Dumbbell Devils Press, amma yana da mahimmanci a fara da ma'auni masu sauƙi kuma ku mai da hankali kan daidaitaccen tsari don guje wa rauni. Wannan motsa jiki ya ƙunshi ƙungiyoyi da yawa kuma yana haɗa ƙungiyoyin tsoka da yawa, don haka yana iya zama ƙalubale ga masu farawa. Ana ba da shawarar samun mai horar da motsa jiki ko gogaggen jagora ta hanyar farko. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali su ƙara ƙarfi yayin da ƙarfinsu da jimirinsu suka inganta.

Me ya sa ya wuce ga Dumbbell Devils Press?

• Dumbbell Devil's Press tare da Squat: Wannan bambancin ya haɗa da squat tsakanin burpee da latsa sama, yana ƙara ƙarin aikin ƙananan jiki zuwa motsa jiki.
• Dumbbell Devil's Press tare da Renegade Row: Bayan burpee, yi jeri renegade a kowane gefe kafin canzawa zuwa cikin latsa sama, wannan yana kaiwa ga baya da ainihin ku sosai.
• Dumbbell Devil's Press tare da Push-up: Wannan bambancin ya ƙunshi ƙara turawa a ƙasan motsin burpee, yana ƙara ƙalubalen ƙirjin ku da triceps.
• Dumbbell Devil's Press tare da Lunge: Bayan latsa sama, ƙara huhu na gaba tare da kowace ƙafa yayin riƙe dumbbells a kafadu, wannan zai yi aiki da ƙananan jikin ku yadda ya kamata.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Devils Press?

• Kettlebell Swing ya cika Dumbbell Devils Press ta hanyar kai hari ga ƙungiyoyin tsoka iri ɗaya, gami da glutes, hamstrings, da kafadu, yayin da kuma haɓaka juriya na zuciya da bugun jini.
• Burpee wani motsa jiki ne na haɓaka kamar yadda ya ƙunshi irin wannan cikakken jiki, tsarin motsi mai ƙarfi, yana taimakawa wajen haɓaka lafiyar zuciya da juriya na tsoka, kamar Dumbbell Devils Press.