Dumbbell Alternate Bench Press

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Migergo
• Imimiselo eqhapho: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Amashwa eqhapho: Deltoid Posterior, Triceps Brachii

Ukuxhumana kwe Dumbbell Alternate Bench Press

Dumbbell Alternate Bench Press ndi ntchito yolimbitsa thupi yomwe imayang'ana kwambiri pachifuwa, triceps, ndi mapewa, kupereka masewera olimbitsa thupi apamwamba kwambiri kuposa makina osindikizira a benchi. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kupita kutsogola, omwe akufuna kupititsa patsogolo mphamvu zawo zam'mwamba komanso matanthauzo a minofu. Kuchita masewera olimbitsa thupi kumakhala kopindulitsa makamaka chifukwa kumapangitsa kuti minofu ikhale yokhazikika, imalimbikitsa mphamvu zolimbitsa thupi kumbali zonse ziwiri za thupi, ndipo imalola kuyenda kwakukulu kusiyana ndi makina osindikizira a barbell, kupititsa patsogolo ntchito zonse za minofu ndi ntchito.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Alternate Bench Press

• Kanikizani dumbbell imodzi mmwamba mpaka mkono wanu utatsala pang'ono kutambasulidwa pamwamba pa chifuwa chanu, ndikusunga mkono wanu wina pamapewa anu.
• Pang'onopang'ono tsitsani dumbbell yotalikirapo kumbuyo kwa phewa lanu ndikukankhira dumbbell ina mmwamba.
• Pitirizani kusinthasintha izi, nthawi zonse kusunga cholemetsa chimodzi pamapewa anu pamene chinacho chikuwonjezeka.
• Onetsetsani kuti mayendedwe anu azikhala owongolera komanso osasunthika panthawi yonse yochita masewera olimbitsa thupi kuti musavulale komanso kukulitsa kukhudzidwa kwa minofu.

Izinto zokwenza Dumbbell Alternate Bench Press

• Mayendedwe Oyendetsedwa: Tsitsani dumbbell imodzi molunjika pachifuwa chanu pang'onopang'ono, mowongolera ndikuwongolera mkono winawo. Chigongono cha mkono wosuntha chiyenera kukhala pamtunda wa madigiri 90 pansi pa kayendetsedwe kake. Exhale pamene mukukankhira dumbbell kubwerera kumalo oyambira. Bwerezani ndi mkono wina. Kusuntha koyendetsedwa kumeneku kumathandizira kukulitsa kukhudzidwa kwa minofu ndikuletsa kuvulala.
• Pitirizani Kubwerera Kwanu: Cholakwika chofala ndikubweza kumbuyo kwa benchi panthawi yochita masewera olimbitsa thupi, zomwe zingayambitse kuvulala kwam'mbuyo. Kuti muchite izi, sungani msana wanu molunjika pa benchi panthawi yonse yochita masewera olimbitsa thupi.

Dumbbell Alternate Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Alternate Bench Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Alternate Bench Press. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena woyang'anira gym-goer wodziwa zambiri kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti mutenthetse bwino musanayambe ndi kuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Alternate Bench Press?

• Dumbbell Floor Press: Kusinthaku kumachitika pansi m'malo mwa benchi, kumachepetsa kusuntha ndikulunjika ku triceps ndi minofu ya pachifuwa kwambiri.
• Dumbbell Decline Bench Press: Mtunduwu umachitika pa benchi yotsika, ndikugogomezera minofu ya pachifuwa.
• Close-Grip Dumbbell Bench Press: Kusiyanaku kumaphatikizapo kugwira ma dumbbells pafupi, zomwe zimayang'ana pa triceps ndi minofu yamkati ya chifuwa chamkati mwachindunji.
• Single-Arm Dumbbell Bench Press: Mtunduwu umaphatikizapo kukweza dumbbell imodzi panthawi, yomwe imagwira minyewa yam'kati ndikuwongolera mphamvu zakunja.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Alternate Bench Press?

• Ma Tricep Dips: Ma Tricep Dips amathandizira Dumbbell Alternate Bench Press mwa kulimbikitsa ma triceps, gulu la minofu lomwe limagwira ntchito pamayendedwe osindikizira a benchi, motero kukulitsa mphamvu zanu zonse.
• Push-ups: Push-ups ndi masewera olimbitsa thupi omwe amathandizira Dumbbell Alternate Bench Press pamene akugwira ntchito pamagulu a minofu omwewo - chifuwa, mapewa, ndi triceps - koma mumayendedwe osiyana, omwe amathandiza kupititsa patsogolo kupirira ndi kukhazikika kwa minofu. .