Atakhala Kumbuyo kwa Mutu wa Military Press

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

Ukuxhumana kwe Atakhala Kumbuyo kwa Mutu wa Military Press

The Seated Behind Head Military Press ndi masewera olimbitsa thupi omwe amapangidwa kuti alimbikitse komanso kumveketsa minofu yamapewa, kumbuyo chakumbuyo, ndi triceps. Ndioyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene omwe akufuna kupititsa patsogolo mphamvu zawo zam'mwamba kupita kwa othamanga apamwamba omwe akufuna kupititsa patsogolo machitidwe awo. Anthu angasankhe kuchita masewerawa osati chifukwa cha ubwino wake wakuthupi komanso chifukwa cha kuthekera kwake kuwongolera kaimidwe, kuonjezera bata, ndikuthandizira kuti thupi lapamwamba likhale loyenera komanso lamphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Kumbuyo kwa Mutu wa Military Press

• Kwezani barbell m'mwamba ndikuyiyika kumbuyo kwa mutu wanu pafupi ndi khosi lanu, apa ndiye malo anu oyambira.
• Kusunga msana wanu molunjika pa benchi ndi mapazi anu atabzalidwa pansi, kanikizani barbell m'mwamba mpaka manja anu atatambasula.
• Imani pang'onopang'ono pamwamba pa kayendetsedwe kake, kenaka tsitsani barbell pang'onopang'ono mpaka pomwe mukuyambira kumbuyo kwa mutu wanu.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mayendedwe anu azikhala olamulirika komanso pachimake chanu chikugwira ntchito nthawi yonseyi.

Izinto zokwenza Atakhala Kumbuyo kwa Mutu wa Military Press

• **Kugwira Moyenera**: Gwirani belulo ndikuligwira motalikirapo pang'ono kusiyana ndi m'lifupi mwake mapewa. Manja anu ayenera kuyang'ana kutsogolo. Kugwira molakwika kungayambitse kupsinjika ndi kuvulala m'manja ndi mapewa.
• **Kuyenda Koyendetsedwa**: Pewani mayendedwe othamanga, ogwedezeka. Tsitsani barbell pang'onopang'ono kumbuyo kwa mutu wanu mpaka zigono zanu zili pamtunda wa digirii 90, kenaka kanikizani barbell mpaka manja anu atatambasula. Kuyenda pang'onopang'ono, koyendetsedwa bwino kudzathandiza kugwira ntchito bwino kwa minofu ndi kuchepetsa chiopsezo cha kuvulala.
• **Pewani Kubweza Msana Wanu **: Cholakwika chimodzi chodziwika bwino ndikumata kumbuyo pokweza belu. Izi zitha kuyika kupsinjika kosayenera kumunsi kumbuyo ndikupangitsa kuvulala. Sungani nthawi zonse

Atakhala Kumbuyo kwa Mutu wa Military Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Kumbuyo kwa Mutu wa Military Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Seated Behind Head Military Press, koma ndikofunikira kuzindikira kuti ndikuyenda kwapamwamba komwe kumafuna kusinthasintha kwa mapewa ndi mawonekedwe. Zitha kubweretsa kuvulala pamapewa ngati zitachitika molakwika. Oyamba kumene ayenera kuyamba ndi zolemera zopepuka ndikuyang'ana pa kudziŵa bwino mawonekedwe asanawonjezere kulemera. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziwongolera ndikuyang'anira mukayamba kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Kumbuyo kwa Mutu wa Military Press?

• Kusiyana kwina ndi Seated Dumbbell Press, komwe m'malo mwa barbell, mumagwiritsa ntchito ma dumbbells omwe angathandize kukonza kusalinganika kwa minofu ndikuwonjezera kuyenda.
• The Seated Arnold Press ndi kusiyana kwachitatu, komwe kumatchedwa Arnold Schwarzenegger, komwe kumaphatikizapo kupotoza kusuntha kuti agwirizane ndi minofu ya mapewa mwanjira ina.
• The Seated Neutral Grip Military Press ndi mtundu winanso, pomwe mumagwira ma dumbbells okhala ndi zikhatho moyang'anizana, kuyang'ana kwambiri kutsogolo kwa deltoids.
• Pomaliza, Seated Front Military Press ndikusintha komwe barbell imakanikizidwa kutsogolo kwa mutu osati kumbuyo, komwe kumatha kukhala kosavuta pamapewa kwa anthu ena.

Izinto zokufunda ezishisa ezivumelekile Atakhala Kumbuyo kwa Mutu wa Military Press?

• Mizere Yowongoka: Mizere yowongoka imathandizira kulimbikitsa minofu ya trapezius ndi deltoid, yomwe imagwiranso ntchito pa Seated Behind Head Military Press, potero imapangitsa mphamvu ndi bata lofunikira pakuchita masewera olimbitsa thupi.
• Kukoka Kwankhope: Kukoka kumaso kumalunjika ku posterior deltoids ndi minofu ya rotator cuff. Minofu iyi nthawi zambiri imanyalanyazidwa muzolimbitsa thupi zambiri, koma ndizofunikira kuti pakhale thanzi labwino pamapewa ndi kukhazikika, kupangitsa kuti nkhope ikopeke kuti igwirizane bwino ndi Seated Behind Head Military Press yomwe imayang'ana makamaka ma deltoids apakatikati ndi apakati.