Dumbbell we de lay wan an prɛs

• Parti ya muntu: Folo_kriIniye
• Empandika: Mwafumbwa.
• amagezi agakubya: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• amagezi ag'omusa: Deltoid Anterior, Triceps Brachii

Okuwandikira ku Dumbbell we de lay wan an prɛs

di Dumbbell Lying One Arm Press na strכng trenin εksεsayz we de tכk bכt di chεst mכsul dεm fכs, bכt i de wok di sכlda dεm εn triseps bak. I fayn fɔ wan wan pipul dɛn we de na ɛni fitnɛs lɛvɛl, mɔ di wan dɛn we want fɔ impɔtant ɔpa bɔdi trɛnk ɛn mɔsul difinishɔn. If yu put dis ɛgzampul insay yu rutin, dat kin mek yu mɔsul dɛn balans ɛn wok togɛda, i kin mek yu gɛt trɛnk fɔ yu wan say, ɛn i kin mek yu wokɔt difrɛn tin dɛn.

Okukubidde ku: Nkugiyigisa Dumbbell we de lay wan an prɛs

• Ekstend yu an we yu ol di dɔmbɛl stret ɔp to di siling, kip yu an stret ɛn yu an de fes yu fut.
• Smɔl smɔl, put di dɔmbɛl dɔŋ to di sayd na yu chɛst, kip yu ɛlbow na 90 digri angle ɛn yu fɔs an vertikal to di flɔ.
• Push di dɔmbɛl bak ɔp to di say we yu bigin, ful-ɔp yu an bɔt nɔ lɔk yu ɛlb.
• Ripit dɛn step ya fɔ di nɔmba we yu want fɔ ripit, dɔn swich to di ɔda an.

Amakulu mu kubiteekamu Dumbbell we de lay wan an prɛs

• Kɔntrol Muvmɛnt: Nɔ mek di mistek we yu kin mek we yu rɔsh fɔ du di ɛgzampul. I impɔtant fɔ mek yu kɔntinyu fɔ muv sloslo ɛn kɔntrol ɔlsay na di prɛs. Lɔs di dɔmbɛl te yu ɛlb de dɔŋ di bɛnch lɛvɛl smɔl, dɔn push am bak ɔp. Dis muvmɛnt we yu kin kɔntrol go ɛp fɔ mek yu mɔsul dɛn wok fayn fayn wan.
• Stebiliti: Bikɔs yu de yuz wan an, i izi fɔ lɛ yu nɔ balans. Fɔ avɔyd dis, ɛnjɔy yu kɔr ɛn mek shɔ se yu ɔda an de rɛst pan yu bɔdi ɔ di bɛnch fɔ mek i stebul mɔ. Nɔ mek yu bɔdi tilt to di sayd we yu de es di dɔmbɛl.
• We yu de blo:

Dumbbell we de lay wan an prɛs Ebitala by'omuyigiriza

Mwebale kuteekamu Dumbbell we de lay wan an prɛs?

Yes, di wan dɛn we de bigin kin du di Dumbbell Lying One Arm Press ɛgzampul. Bɔt i impɔtant fɔ bigin wit wet we fayn ɛn we pɔsin kin ebul fɔ kɔntrol fɔ mek yu nɔ wund. Di rayt fɔm impɔtant bak, so di wan dɛn we de bigin fɔ du jim kin want fɔ mek pɔsin we de tren ɔ pɔsin we gɛt ɛkspiriɛns fɔ go jim ɛp dɛn fɔs. Jɔs lɛk ɛni nyu ɛksɛsayz, i fayn fɔ bigin sloslo ɛn smɔl smɔl fɔ mek yu gɛt mɔ wet ɛn ripit as yu trɛnk ɛn bia de go bifo.

Ki kitiibwa eby'okukozesa omuntu Dumbbell we de lay wan an prɛs?

• Incline Dumbbell One Arm Press: We yu du di eksasaiz pan inklin bɛnch, i de tɔch di ɔpa chɛst ɛn di sholda dɛn mɔ dairekt wan.
• Dumbbell One Arm Press on Stability Ball: Dis vεryushכn de ad wan εlimεnt fכ bεlε, we de εngage di kכr mכsul dεm wit di chεst εn di an dεm.
• Alternating Dumbbell One Arm Press: Insay dis vεryushכn, yu de alternate fכ pres wan dכmbεl wan tεm, we kin εp fכ bεlε di mכsul dεm εn kכdכnayshכn bεtεh.
• Diklin Dכmbεl Wan Am Prεs: Dis vεshכn, we dεn du pan dεklin bεnch, de tכk di lכw pεktoral mכsul dεm, we de gi ful rεnj fכ muv.

Eby'okukozesa omulungi okugabana n'eby'omanyi Dumbbell we de lay wan an prɛs?

• Tricep Dips: Tricep Dips de kompliment di Dumbbell Lying One Arm Press bay we i de wok di sεkכnd mכsul dεm we dεn de yuz na di prεs, dat na di triceps εn di sכlda dεm, so dat de mek di כvala כp bכdi trεnk bכku.
• Push-ap: Push-ap de kompliment di Dumbbell Lying One Arm Press bay we yu de yuz di bodi wet fכ wok di sem mכsul grup dεm - di chεst, di sכlda dεm, εn triceps - difrεnt we, we kin εp fכ mek di mכsul dεm nכ adap εn kip yu wokכt chalenj.