Dumbbell Incline Kiwo

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis, Deltoid Anterior

Sakonni ga Dumbbell Incline Kiwo

Dumbbell Incline Bench Press wani motsa jiki ne mai ƙarfi wanda ke niyya ga tsokoki na sama da na tsakiya, yayin da kuma haɗa kafadu da triceps. Kyakkyawan motsa jiki ne ga daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jikinsu na sama da cimma ingantaccen ƙirji. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka daidaiton tsoka da matsayi, haɓaka ƙarfin gabaɗaya, da ba da gudummawa ga ingantaccen tsarin horarwa mai ƙarfi.

Yanayinta: tsammanin nuni a nuni Dumbbell Incline Kiwo

• Fara da saita benci a kan karkata na kimanin digiri 30-45.
• Zauna a kan benci tare da dumbbell a kowane hannu a matakin kafada sannan ka kwanta baya.
• Sanya dumbbells zuwa gefen kirjin ku tare da hannun ku na sama da hannun ku don ƙirƙirar kusurwa 90-digiri.
• Tura dumbbells sama tare da kirjin ku, mika hannuwanku gaba daya.
• Rage ma'aunin nauyi a hankali a baya zuwa wurin farawa, tabbatar da kula da iko a duk lokacin motsi. Idan kuna nufin "Dumbbell Incline Fly", ga matakan:
• Saita benci a kan karkata na kimanin digiri 30-45.
• Zauna

Lajin Don yi Dumbbell Incline Kiwo

• Rike da kyau: Riƙe dumbbells tare da riko inda tafin hannunku ke fuskantar gaba. Nisa rikon ya kamata ya zama ɗan faɗi fiye da faɗin kafaɗa. Kuskure na yau da kullun shine riƙe dumbbells kusa ko nesa sosai, wanda zai iya raunana wuyan hannu da kafadu.
• Motsi Mai Sarrafa: Rage dumbbells zuwa ɓangarorin ƙirjin ku a hankali da sarrafawa, kiyaye gwiwar gwiwar ku a kusurwa 90-digiri. Sa'an nan, tura ma'aunin nauyi baya zuwa wurin farawa. Guji kuskuren sauke nauyin da sauri ko amfani da hanzari don ɗaga su, wanda ke rage tasirin motsa jiki kuma yana ƙara haɗarin rauni.
• Kiyaye Matsayi: Tsaya bayanka ya kwanta kusa da benci kuma ƙafafunka suna dasa sosai

Dumbbell Incline Kiwo Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Incline Kiwo?

Da alama akwai ɗan rashin fahimta ko rubutu a cikin tambayar ku. Babu wani motsa jiki da aka sani da "Dumbbell Incline Breeding." Duk da haka, akwai aikin gama gari da aka sani da "Dumbbell Incline Bench Press." Mafari tabbas za su iya yin Dumbbell Incline Bench Press, amma yana da mahimmanci don farawa da nauyin da za a iya sarrafawa da kuma kula da tsari mai kyau. Ana ba da shawarar koyaushe don samun mai horarwa ko gogaggen mai zuwa motsa jiki ya fara nuna motsin. Motsa jiki da farko yana kaiwa tsokar kirji na sama, amma kuma yana aiki da kafadu da triceps. Idan kun kasance mafari, fara da ƙaramin nauyi don tabbatar da cewa zaku iya sarrafa motsi ba tare da damuwa ba. Yayin da kuke samun kwanciyar hankali da ƙarfi, zaku iya ƙara nauyi a hankali. Koyaushe tuna don dumi kafin fara kowane motsa jiki na yau da kullun don hana raunin da ya faru.

Me ya sa ya wuce ga Dumbbell Incline Kiwo?

• Dumbbell Incline Fly: A cikin wannan bambance-bambance, maimakon danna ma'aunin nauyi sama, kuna buɗe hannayenku fadi kuma ku haɗa dumbbells tare a cikin motsin tashi, wanda ke mai da hankali kan ƙirji da tsokoki na kafada.
• Dumbbell Incline Hammer Press: Wannan bambancin yana canza rikon dumbbells zuwa guduma (a tsaye) riko, wanda zai iya taimakawa wajen kaiwa sassa daban-daban na kirji da tsokoki na kafada.
• Dumbbell Incline Close Grip Press: Wannan bambancin ya haɗa da kiyaye dumbbells kusa da juna yayin latsawa, wanda ke kaiwa triceps da tsokoki na ciki na ciki.
• Dumbbell Incline Alternating Press: Wannan bambancin ya haɗa da danna dumbbell ɗaya a lokaci guda yayin da ɗayan yana riƙe da kirji, wanda zai iya taimakawa wajen inganta daidaituwa da daidaituwa yayin da har yanzu.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Incline Kiwo?

• Dumbbell Bench Press: Wannan motsa jiki yana aiki da pectorals, triceps, da deltoids a cikin irin wannan hanya zuwa Dumbbell Incline Press, amma daga matsayi mai laushi, yana samar da daidaitaccen tsari ga ci gaban kirji.
• Push-Ups: Push-ups suna haɓaka Dumbbell Incline Press ta amfani da nauyin jiki don ƙaddamar da ƙungiyoyin tsoka iri ɗaya, wato ƙirji, kafadu, da triceps, amma kuma suna haɗa ainihin don kwanciyar hankali, ƙara wani nau'i na dacewa na aiki zuwa na yau da kullum.