Dumbbell Reverse Bench Press

• Agache: Ụlọahụ bụ ike n'ịhọ ọsọ Triceps., Ngwá ịjọsị Ego
• Ibikoresho: Ibọdọ ayoodun
• Ibiharuro risha: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Triceps Brachii
• Ibiharuro ribiri: Deltoid Anterior

Ijambo ryo kuri Dumbbell Reverse Bench Press

Dumbbell Reverse Bench Press bụ mmemme ọzụzụ ike nke na-elekwasị anya na triceps na akwara nke abụọ dị ka ubu na obi. Ọ dị mma maka ndị na-achọ iwulite ike nke elu ahụ, kpọmkwem na ogwe aka, ma melite ikike ịkwanye ha. Ndị mmadụ nwere ike ịhọrọ maka mmega ahụ ka ọ na-enye ohere maka mmegharị dị ukwuu ma e jiri ya tụnyere nke a na-ebipụta bench mgbe niile, na-eduga n'ịkwalite uru ahụ ike na nkwalite nkwonkwo nkwonkwo.

Kubahiriza: Ijambo kwa Ikirari Dumbbell Reverse Bench Press

• Jiri nwayọ dina ala n'oche, na-ebute dumbbells n'akụkụ igbe gị, na-edobe ikpere gị n'ogo ogo 90.
• Kpatụ dumbbells elu na pụọ ​​n'obi gị, gbatịa ogwe aka gị nke ọma mana na-enweghị ekpochikwa ikpere gị, ka ị na-echekwa ọbụ aka gị ihu.
• Kwụsịtụ maka otu sekọnd n'elu mmegharị ahụ, wee jiri nwayọọ nwayọọ belata dumbbells laghachi n'akụkụ nke obi gị.
• Tinyegharịa mmegharị a maka ọnụọgụ ugboro ugboro ịchọrọ, jide n'aka na ị na-achịkwa dumbbells n'oge mmega ahụ dum.

Komeza kuganiriza Dumbbell Reverse Bench Press

• Mmegharị a na-achịkwa: Zenarị mmejọ a na-emekarị nke idobe ogwe aka gị ngwa ngwa ma ọ bụ na-ebuli dumbbells elu ngwa ngwa. Kama, gbado anya na mmegharị nwayọ na-achịkwa. Belata dumbbells ruo mgbe ogwe aka gị dị n'ogo 90-ogo, wee kwaghachi ha azụ na-enweghị igbachi ikpere gị. Nke a ga - enyere aka ịbawanye njikọ akwara ma belata ihe ize ndụ nke mmerụ ahụ.
• Ibu Kwesịrị Ekwesị: Mmejọ ọzọ a na-emekarị bụ iji dumbbells dị oke arọ. Nke a nwere ike ibute ụdị adịghị mma na mmerụ ahụ. Malite na ibu nke ị nwere ike ibuli 10 ruo 12 reps na ụdị dị mma, ma jiri nwayọọ nwayọọ na-abawanye ka ike gị na-akawanye mma.
• Iku ume

Dumbbell Reverse Bench Press Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Dumbbell Reverse Bench Press?

Ee, ndị mbido nwere ike ịme mmega ahụ Dumbbell Reverse Bench Press, mana ọ dị mkpa ịmalite na ịdị arọ dị arọ iji zere mmerụ ahụ. Mmega ahụ bụ mgbanwe dị iche iche nke bench nke ọdịnala ma na-elekwasị anya uru ahụ dị elu, gụnyere obi, ubu, na triceps. Ọ dị oke mkpa ịmụta ụdị na usoro ziri ezi iji hụ na arụmọrụ na nchekwa dị. Ọ nwere ike ịba uru maka ndị mbido inwe onye nkuzi nkeonwe ma ọ bụ onye na-aga mgbatị ahụ nwere ahụmahụ na-elekọta mbọ mbụ ha mere iji hụ na ụdị kwesịrị ekwesị.

Ibintu byinshi bijyanye no kwa Dumbbell Reverse Bench Press?

• The Decline Dumbbell Bench Press: A na-eme nke a na bench na-ada ada, nke na-emesi akụkụ ala nke akwara obi ike.
• The Dumbbell Bench Press na Neutral Grip: Ọdịiche a gụnyere ijide dumbbells na-anọpụ iche (ọbụ aka na-eche ibe ha ihu), nke nwere ike inye aka itinyekwu triceps.
• The Single-Arm Dumbbell Bench Press: Ọdịiche a gụnyere ịpị otu dumbbell n'otu oge, nke nwere ike inye aka melite nguzozi na ike otu.
• The Close-Grip Dumbbell Bench Press: Ọdịiche a gụnyere ijide dumbbells nso, nke na-etinyekwu ike na triceps na akwara obi dị n'ime.

Ibintu byiza bikanagorwa Dumbbell Reverse Bench Press?

• Tricep Dips bụ nnukwu nkwado na Dumbbell Reverse Bench Press n'ihi na ha na-elekwasị anya triceps, otu akwara nke abụọ a na-eji na reverse bench press, si otú ahụ na-emeziwanye ike gị dum.
• Push-ups bụ mmega ahụ bara uru nke na-emeju Dumbbell Reverse Bench Press ka ha na-arụ ọrụ n'otu akwara ahụ - obi, ubu, na triceps - mana na-enweghị mkpa maka akụrụngwa ọ bụla, na-eme ka ha bụrụ nnukwu ahụ ike ọzọ maka ịkwalite ike elu.