Dumbbell Side Plank nwere Rear Fly

• Agache: Ikpa oke
• Ibikoresho: Ibọdọ ayoodun
• Ibiharuro risha: Infraspinatus, Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Ibiharuro ribiri: Deltoid Anterior, Deltoid Lateral, Deltoid Posterior, Gluteus Maximus, Gluteus Medius, Rectus Abdominis, Tensor Fasciae Latae, Triceps Brachii

Ijambo ryo kuri Dumbbell Side Plank nwere Rear Fly

The Dumbbell Side Plank with Rear Fly bụ mmega ahụ zuru oke nke na-elekwasị anya n'ọtụtụ akwara, gụnyere obliques, ubu na azụ elu, si otú ahụ na-eme ka isi ike, nguzozi na ọnọdụ kwụ ọtọ. Ọ bụ mmega ahụ dị mma maka ndị na-anụ ọkụ n'obi na ọkwa niile, site na ndị mbido ruo n'ọkwa dị elu, n'ihi na enwere ike gbanwee ya dịka ike na ahụike nke onye ọ bụla si dị. Ndị mmadụ nwere ike ịhọrọ itinye mmega ahụ a n'ime usoro ha na-eme iji kwalite mgbatị ahụ arụ ọrụ, kwalite nkọwa ahụ ike, na ịbawanye nkwụsi ike ahụ dum.

Kubahiriza: Ijambo kwa Ikirari Dumbbell Side Plank nwere Rear Fly

• Gbaa mbọ hụ na ahụ gị na-etolite ahịrị kwụ ọtọ site n'isi gị ruo n'ụkwụ gị, ma tinyekwa isi gị ka idowe ọnọdụ a n'oge mmega ahụ.
• N'iji dumbbell dị n'aka nri gị, jiri nwayọọ nwayọọ welie ogwe aka gị n'azụ azụ, gbatịa ya n'akụkụ gị ruo mgbe ọ na-ejikọta ya na ala.
• Jide ọnọdụ ahụ maka nkeji abụọ, wee jiri nwayọọ nwayọọ wetuo ogwe aka nri gị laghachi azụ n'ọnọdụ mbụ.
• Tinyegharịa mmega ahụ maka ọnụọgụ ugboro ugboro achọrọ, wee gbanwee n'akụkụ aka nri gị wee jiri ogwe aka ekpe gị mee otu mmegharị ahụ.

Komeza kuganiriza Dumbbell Side Plank nwere Rear Fly

• Mmegharị a na-achịkwa: Zenarị ịmegharị mmegharị ahụ ọsọ ọsọ. Ka ị na-ebuli dumbbell gaa n'uko ụlọ, jide n'aka na ị ga-eme ya n'ụzọ a na-achịkwa. Nke a ga-enyere aka itinye uru ahụ gị nke ọma ma belata ihe ize ndụ nke mmerụ ahụ.
• Ibu ziri ezi: Jiri ibu na-ama aka mana ọ naghị emebi ụdị gị. Ọ bụrụ na ibu ahụ dị arọ nke ukwuu, ị nwere ike ịgbalịsi ike ịnọgide na-enwe nguzozi ma nwee ike imerụ ahụ. Ọ bụrụ na ọ dị oke ọkụ, ị gaghị enweta uru nke mmega ahụ zuru oke.
• Nọgidesie ike: Otu ndudue na-emekarị bụ ikwe ka hips sag ma ọ bụ gbanwee. Iji zere nke a, tinye isi gị na glutes

Dumbbell Side Plank nwere Rear Fly Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Dumbbell Side Plank nwere Rear Fly?

Ee, ndị mbido nwere ike ime Dumbbell Side Plank na mmega ahụ Rear Fly, mana a na-atụ aro ka ịmalite na ịdị arọ dị arọ iji hụ na ụdị kwesịrị ekwesị ma zere mmerụ ahụ. Ọ dịkwa mkpa icheta na nke a bụ mmega ahụ dị elu nke na-achọ nnukwu ike na nguzozi. Ndị mbido kwesịrị ibu ụzọ mara isi plank na plank akụkụ tupu ha ejikọta mmegharị ọzọ dị ka ijiji azụ. Ọ bụrụ na ọ na-esiri ha ike, ha nwere ike gbanwee ya site n'ime akụkụ plank na azụ ijiji iche, ma ọ bụ site n'ime plank n'akụkụ na ikpere ha. Dị ka oge niile, ọ dị mma ka gị na onye ọkachamara na-ahụ maka ahụ ike kparịta ụka ka ị hụ na a na-eme mgbatị ahụ nke ọma.

Ibintu byinshi bijyanye no kwa Dumbbell Side Plank nwere Rear Fly?

• Dumbbell Side Plank with Row: N'ụdị a, kama ịme ijiji azụ, ị na-eme njem ịkwọ ụgbọ mmiri nke na-elekwasị anya akwara azụ na biceps.
• Dumbbell Side Plank with Overhead Press: N'ebe a, kama ijiji azụ, ị na-eme ihe nrịbama n'elu, nke na-elekwasị anya n'ubu, triceps, na elu azụ.
• Dumbbell Side Plank na Bicep Curl: Ọdịiche a gụnyere ịme bicep curl mgbe ị nọ n'akụkụ plank, nke ga-arụ ọrụ na biceps, ọkpọ ọkpọ, na isi gị.
• Dumbbell Side Plank na Tricep Kickback: Na ụdị a, ị na-eme tricep kickback kama ijiji azụ, nke na-elekwasị anya triceps na azụ azụ.

Ibintu byiza bikanagorwa Dumbbell Side Plank nwere Rear Fly?

• Dumbbell Russian Twist: Mmega ahụ bụ ihe nkwado dị ukwuu n'ihi na ọ na-abawanye ike na nkwụsi ike, dị ka Dumbbell Side Plank with Rear Fly, ma na-elekwasị anya na obliques, na-eme ka ike gị nwee ike ịmegharị ntụgharị.
• Dumbbell Push-ups: Nke a na-emeju Dumbbell Side Plank na Rear Fly site n'ilekwasị anya n'ịgbasi ike n'obi, ubu na triceps, na-enye mgbatị ahụ dị elu karịa ma melite nguzozi na nkwụsi ike gị.