Arnold Press

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Migergo
• Imimiselo eqhapho: Deltoid Anterior
• Amashwa eqhapho: Deltoid Lateral, Serratus Anterior, Triceps Brachii

Ukuxhumana kwe Arnold Press

The Arnold Press ndi masewera olimbitsa thupi omwe amakhudza minofu yambiri, kulimbikitsa mphamvu zam'mwamba komanso kuyenda bwino kwa mapewa. Ndioyenera aliyense kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, opereka zosintha kuti zigwirizane ndi magawo onse olimbitsa thupi. Anthu angafune kuchita izi osati kuti angowonjezera kukongola kwawo, komanso kuti azitha kulimbitsa thupi, kuthandiza pazochitika za tsiku ndi tsiku komanso kupewa kuvulala pamapewa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Arnold Press

• Kwezani ma dumbbells mpaka kutalika kwa mapewa, ndiye tembenuzani manja anu kuti ayang'ane kutsogolo.
• Kanikizani ma dumbbells m'mwamba mpaka manja anu atatambasulidwa pamwamba pa mutu wanu.
• Pang'onopang'ono tsitsani ma dumbbells mpaka kutalika kwa mapewa ndikutembenuza manja anu kuti muyang'anenso thupi lanu.
• Izi zimamaliza rep imodzi; bwerezani ndondomeko ya chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Arnold Press

• **Mayendedwe Oyendetsedwa**: Pewani kuthamanga mothamanga. The Arnold Press iyenera kuchitidwa pang'onopang'ono ndikuwongolera, pokweza ndi kutsitsa zolemera. Izi sizimangotsimikizira kuti minofu yomwe ikukhudzidwa ikugwira ntchito mokwanira, komanso imachepetsa chiopsezo cha kuvulala.
• **Kulemera Koyenera**: Sankhani kulemera komwe kuli kovuta koma kothekera. Kugwiritsa ntchito zolemera zomwe zimakhala zolemetsa kwambiri kungayambitse mawonekedwe osayenera ndikuwonjezera chiopsezo cha kuvulala. Kumbali ina, zolemera zomwe zimakhala zopepuka kwambiri sizingapereke kukana kokwanira kuti minofu igwire bwino ntchito.
• **Njira Yopumira**: Kumbukirani kupuma moyenera. Pumani mpweya pamene mukutsitsa zolemera

Arnold Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Arnold Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Arnold Press, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. The Arnold Press ndi masewera olimbitsa thupi omwe amalimbana ndi magulu angapo a minofu kumtunda, kuphatikizapo mapewa, triceps, ndi kumtunda. Amatchedwa Arnold Schwarzenegger, yemwe adagwiritsa ntchito izi kuti athandize kupanga thupi lake lochititsa chidwi. Nayi kalozera wosavuta momwe mungapangire Arnold Press: 1. Khalani pa benchi yochitira masewera olimbitsa thupi ndikuthandizira kumbuyo, mutagwira dumbbell m'dzanja lililonse pafupi ndi msinkhu wa chifuwa. Manja anu ayenera kuyang'ana thupi lanu ndipo zigongono zanu ziyenera kusinthasintha. 2. Kwezani ma dumbbells pamene mukuzungulira manja anu mpaka akuyang'ana kutsogolo. 3. Pitirizani kukweza ma dumbbells mpaka manja anu atakwezedwa pamwamba panu molunjika mkono. 4. Imani kaye kwa mphindi imodzi pamwamba, kenako yambani kutsitsa ma dumbbells kubwerera pamalo oyamba pomwe mukutembenuza manja anu kwa inu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Arnold Press?

• Single-Arm Arnold Press: Kusiyanaku kumachitika pokweza mkono umodzi panthawi, zomwe zimathandiza kudzipatula ndikuyang'ana paphewa lililonse palokha.
• Kuyimirira Arnold Press: Pakusiyana uku, masewerawa amachitidwa atayima, zomwe zimafuna kusamala komanso zimagwiritsa ntchito minofu yapakati.
• Alternating Arnold Press: Kusiyanaku kumaphatikizapo kusinthana pakati pa kukweza ma dumbbells kumanja ndi kumanzere, zomwe zingathandize kupititsa patsogolo kugwirizana ndi kusinthasintha.
• Incline Arnold Press: Kusiyanasiyana kumeneku kumachitidwa pa benchi yowonongeka, yomwe imayang'ana minofu ya mapewa kuchokera kumbali yosiyana ndipo ingathandize kuonjezera kayendetsedwe kake.

Izinto zokufunda ezishisa ezivumelekile Arnold Press?

• Kukweza kwapambuyo: Kukweza kwapambuyo kumalunjika mutu wotsatira wa deltoid, kuthandizira Arnold Press popereka kulimbitsa thupi kwamapewa ndikuwonjezera tanthauzo lonse la mapewa.
• Mizere Yowongoka: Mizere yowongoka imagwira ntchito trapezius ndi deltoids, minofu yomwe imakhudzidwanso ndi Arnold Press, motero imathandizira kupititsa patsogolo mphamvu ndi kupirira kwa minofuyi kuti igwire bwino ntchito mu Arnold Press.