Dumbbell na-akụ mkpụrụ

• Agache: Ntụzịaka
• Ibikoresho: Ibọdọ ayoodun
• Ibiharuro risha: Pectoralis Major Clavicular Head
• Ibiharuro ribiri: Biceps Brachii, Brachialis, Deltoid Anterior

Ijambo ryo kuri Dumbbell na-akụ mkpụrụ

Dumbbell Incline Bench Press bụ mmega ahụ na-ewuli elu na-elekwasị anya na akwara obi na elu na etiti, ma na-etinyekwa ubu na triceps. Ọ bụ mgbatị ahụ dị mma maka ndị mmadụ n'otu n'otu na ọkwa ahụike niile, ọkachasị ndị na-achọ ịkwalite ike elu ha wee nweta obi akọwapụtara nke ọma. Ịtinye mmega ahụ a n'ime usoro gị nwere ike inye aka melite nguzozi na ọnọdụ anụ ahụ, kwalite ike n'ozuzu ya, ma tinye aka na usoro ọzụzụ ọzụzụ ike.

Kubahiriza: Ijambo kwa Ikirari Dumbbell na-akụ mkpụrụ

• Malite site n'itinye oche gị na mgbada ihe dịka 30-45 degrees.
• Nọdụ ala na bench na a dumbbell na aka ọ bụla na ubu larịị wee dinara azụ.
• Debe dumbbells n'akụkụ igbe gị na ogwe aka elu na aka gị na-emepụta akụkụ 90-degree.
• Jiri obi gị kpalie dumbbells, gbatịa aka gị nke ọma.
• Wetuo ibu ahụ nwayọọ nwayọọ laghachi n'ọnọdụ mmalite, hụ na ị na-ejigide njikwa n'oge mmegharị ahụ. Ọ bụrụ na ị pụtara "Dumbbell Incline Fly", ebe a bụ usoro:
• Debe oche gị n'okirikiri ihe dịka 30-45 degrees.
• Nọdụ ala

Komeza kuganiriza Dumbbell na-akụ mkpụrụ

• Jide nke ọma: Jide dumbbells na njide ebe ọbụ aka gị chere ihu. Obosara njide gị kwesịrị ịdị ntakịrị obosara karịa obosara ubu. Otu ndudue a na-ahụkarị bụ ijide dumbbells nso ma ọ bụ dị anya, nke nwere ike imebi nkwojiaka na ubu gị.
• Mmegharị a na-achịkwa: Wetuo dumbbells n'akụkụ igbe gị nwayọ ma na-achịkwa, na-echekwa ikpere gị n'ogo ogo 90. Mgbe ahụ, kwaghachi ihe ọ̀tụ̀tụ̀ ahụ ruo ebe mmalite. Zere mmejọ nke ịtụba arọ ngwa ngwa ma ọ bụ jiri ike bulie ha, nke na-ebelata ịdị irè nke mmega ahụ ma na-abawanye ohere nke mmerụ ahụ.
• Jikwaa Ọkwa: Debe azụ gị ka ọ kwụ n'ahịrị n'oche ma guzosie ike n'ụkwụ gị

Dumbbell na-akụ mkpụrụ Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Dumbbell na-akụ mkpụrụ?

Ọ dị ka enwere ike inwe ntakịrị nghọtahie ma ọ bụ typo na ajụjụ gị. Enweghị mmega ahụ a maara dị ka "Dumbbell Incline Breeding." Agbanyeghị, enwere mmega ahụ a na-ahụkarị nke a maara dị ka "Dumbbell Incline Bench Press." Ndị mbido nwere ike ịrụ Dumbbell Incline Bench Press, mana ọ dị mkpa ịmalite site na ịdị arọ nke enwere ike ijikwa yana idobe ụdị kwesịrị ekwesị. A na-atụ aro mgbe niile ka onye na-enye ọzụzụ ma ọ bụ onye na-aga mgbatị ahụ nwere ahụmahụ gosipụtara mmegharị ahụ. Ihe omumu a na-elekwasị anya na akwara obi nke elu, ma na-arụkwa ọrụ ubu na triceps. Ọ bụrụ na ị bụ onye mbido, malite jiri ịdị arọ dị obere ka ị hụ na ị nwere ike ijikwa mmegharị ahụ na-enweghị nsogbu. Ka ị na-enwekwu ahụ iru ala ma na-esiwanye ike, ị nwere ike jiri nwayọọ nwayọọ mụbaa ibu ahụ. Na-echeta mgbe niile iji kpoo ọkụ tupu ịmalite usoro mmega ahụ ọ bụla iji gbochie mmerụ ahụ.

Ibintu byinshi bijyanye no kwa Dumbbell na-akụ mkpụrụ?

• Dumbbell Incline Fly: Na mgbanwe a, kama ịpịnye ihe dị arọ, ị na-emeghe ogwe aka gị n'obosara ma mee ka dumbbells jikọtara ọnụ na mmegharị ofufe, nke na-elekwasị anya na obi na ubu.
• Dumbbell Incline Hammer Press: Mgbanwe a na-agbanwe njide nke dumbbells ka ọ bụrụ njide (nke kwụ ọtọ), nke nwere ike inye aka n'akụkụ dị iche iche nke obi na ubu.
• Dumbbell Incline Close Grip Press: Ọdịiche a gụnyere idobe dumbbells nso n'oge a na-ebipụta akwụkwọ, nke na-elekwasị anya na triceps na akwara obi n'ime.
• Dumbbell Incline Alternating Press: Ọdịiche a gụnyere ịpị otu dumbbell n'otu oge ebe nke ọzọ na-ejide n'obi, nke nwere ike inye aka melite nguzozi na nhazi mgbe ọ ka dị.

Ibintu byiza bikanagorwa Dumbbell na-akụ mkpụrụ?

• Dumbbell Bench Press: Mmega ahụ na-arụ ọrụ pectorals, triceps, na deltoids n'otu aka ahụ na Dumbbell Incline Press, mana site na ọnọdụ dị larịị, na-enye usoro ziri ezi maka mmepe obi.
• Push-Ups: Push-ups na-emeju Dumbbell Incline Press site n'iji ịdị arọ ahụ mee ka otu ahụ ike dị otu ahụ, ya bụ obi, ubu, na triceps, ma na-etinyekwa isi maka nkwụsi ike, na-agbakwunye otu akụkụ nke mgbatị ahụ na-arụ ọrụ.