Dumbbell Alternate Bench Press

• Kōaro Tinana: Kiritane
• Taputapu: Tatasi huri
• Kōaro Mīhini: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Kōaro Tuarua: Deltoid Posterior, Triceps Brachii

Whakataki ki te Dumbbell Alternate Bench Press

Ko te Dumbbell Alternate Bench Press he mahi whakapakari kaha e aro nui ana ki te uma, ki nga triceps, me nga pakihiwi, e whakarato ana i te whakangungu tinana o runga ake ake i nga perehi papaa tikanga. He mea pai mo te hunga takitahi ahakoa te taumata whakapakari tinana, mai i te hunga timatanga ki te hunga matatau, e whai ana ki te whakapai ake i te kaha o te tinana o runga me te whakamaramatanga o nga uaua. He tino whai hua tenei mahi na te mea ka uru ki nga uaua whakapumau, ka whakatairanga i te kaha taurite ki nga taha e rua o te tinana, me te tuku i te awhe o te neke atu i nga pehi barbell, e whakarei ake ana i te mahi me te mahi o te uaua.

Whakarite i te: He Whakateretere-Whakamārama Dumbbell Alternate Bench Press

• Panahia tetahi putere ki runga kia tata te toro atu o to ringa ki runga ake i to uma, kia mau tonu to ringa ki to pakihiwi.
• Whakahokia te putere whakaroa ki raro ki to pakihiwi, me te turaki i tetahi atu putere ki runga.
• Me haere tonu tenei tauira rereke, kia mau tonu tetahi taumaha ki to pakihiwi ka toro atu tetahi.
• Kia mau tonu te whakahaere me te u tonu o o nekehanga puta noa i te whakakorikori kia kore ai e whara me te whakanui i te urunga uaua.

Nga Tohu mō te Whakaputa Dumbbell Alternate Bench Press

• Te Nekehanga Mana: Whakahekea tetahi dumbbell ki to uma i roto i te nekehanga puhoi, te whakahaere me te pupuri i tetahi atu ringa kia tika. Me noho te tuke o te ringa neke ki te koki 90-tohu ki raro o te nekehanga. Whakaputa i te wa e pana ana koe i te dumbbell ki runga ki te turanga timatanga. Whakahokia ki tetahi atu ringa. Ko tenei nekehanga ka awhina ki te whakanui ake i te whakauru o nga uaua me te aukati i te whara.
• Pupuri To Tumuri: Ko te hapa noa ko te kopikopiko i te tuara mai i te tauera i te wa e whakakorikori ana, tera pea ka whara te tuara o raro. Hei karo i tenei, kia mau to tuara ki runga i te tauera puta noa i te mahi katoa.

Dumbbell Alternate Bench Press He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Dumbbell Alternate Bench Press?

Ae, ka taea e te hunga timata te mahi Dumbbell Alternate Bench Press. Heoi, he mea nui ki te timata me nga taumaha mama kia pai ai te ahua me te karo i te whara. He pai ano hoki te whai i tetahi kaiwhakangungu, i te kaikawe omaoma maataki ranei hei tirotiro kia tika te mahi. Pērā ki ngā mahi katoa, he mea nui kia whakamahana tika i mua i te tiimata me te whakamatao i muri mai.

He aha ngā rerekētanga māori o te Dumbbell Alternate Bench Press?

• Dumbbell Floor Press: Ko tenei rereketanga ka mahia ki runga i te papa, kaua ki te papa, ka whakaiti i te awhe o te nekehanga me te aro ki nga uaua me nga uaua o te uma.
• Dumbbell Decline Bench Press: Ka mahia tenei putanga ki runga i te tauera heke, me te whakanui i nga uaua o te uma o raro.
• Kati-Grip Dumbbell Bench Press: Ko tenei rereketanga ko te pupuri i nga dumbbells kia tata tahi, e aro tika ana ki nga triceps me nga uaua o roto o te uma.
• Kotahi-Arm Dumbbell Bench Press: Ko tenei putanga ko te hiki ake i tetahi dumbbell i te wa kotahi, e uru ai nga uaua matua me te whakapai ake i te kaha kotahi.

He aha ngā mahi whakapaipai mō te Dumbbell Alternate Bench Press?

• Tricep Dips: Ko Tricep Dips te whakakii i te Dumbbell Alternate Bench Press ma te whakakaha i nga triceps, he roopu uaua e mahi ana i te wa e nekehia ana te pehi papa, na reira ka pai ake te kaha o te pehi.
• Push-ups: Ko te pana-ake he mahi taumaha tinana tino pai hei whakakii i te Dumbbell Alternate Bench Press i a ratou e mahi ana i runga i nga roopu uaua kotahi - pouaka, pakihiwi, triceps - engari i roto i te tauira nekehanga rereke, e awhina ana ki te whakapai ake i te manawanui me te pumau. .