Dumbbell Arnold Press

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

Ukuxhumana kwe Dumbbell Arnold Press

Dumbbell Arnold Press ndi masewera olimbitsa thupi a mapewa omwe amalunjika kutsogolo, mbali, ndi kumbuyo kwa deltoids, zomwe zimapangitsa kuti mapewa akhale olimba komanso osinthasintha. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mawonekedwe awo apamwamba. Anthu amatha kusankha kuchita masewerawa chifukwa amathandizira kaimidwe kabwinoko, zimathandizira mayendedwe atsiku ndi tsiku, komanso zimathandizira kukongola kwa thupi lozungulira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Arnold Press

• Pang'onopang'ono tembenuzani manja anu kuti zikhatho za manja anu ziyang'ane kutsogolo, kwinaku mukukweza zolemera pamutu panu mozungulira mpaka manja anu atatambasula.
• Imani pang'ono pamwamba pa kayendetsedwe kake, kuonetsetsa kuti manja anu ali owongoka ndipo zolemera zili pamwamba pa mapewa anu.
• Pang'ono ndi pang'ono tsitsani ma dumbbells kuti mubwerere kumalo oyambira ndikutembenuza kuzungulira kwa manja anu ndikubweretsanso zigongono zanu pansi mpaka pamapewa.
• Bwerezani masitepe awa pa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukuwongolera zolemera panthawi yonseyi.

Izinto zokwenza Dumbbell Arnold Press

• Mayendedwe Oyendetsedwa: Pewani kuthamangitsa mayendedwe. Yambani ndi ma dumbbells pamapewa ndi manja anu kuyang'ana inu. Pamene mukukakamiza, tembenuzani manja anu kuti manja anu ayang'ane kutsogolo pamwamba pa kayendetsedwe kake. Kenaka, tsitsani zolemerazo kubwerera kumalo oyambira pang'onopang'ono, mwadongosolo. Izi zimatsimikizira kuti mukuchita minofu mokwanira osati kudalira mphamvu.
• Kulemera Koyenera: Sankhani kulemera komwe kuli kovuta koma kothekera. Kukweza molemera kwambiri kumatha kusokoneza mawonekedwe anu ndikupangitsa kuvulala. Kulemera koyenera kuyenera kukulolani kuchita 8-12 reps ndi mawonekedwe abwino.
• Kuyenda Kwathunthu: Onetsetsani kuti mukuyenda mosiyanasiyana. Osayankhula

Dumbbell Arnold Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Arnold Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Arnold Press. Komabe, ndikofunikira kuti muyambe ndi masikelo opepuka kuti muwonetsetse mawonekedwe olondola ndikupewa kuvulala. Ndikoyeneranso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti atsogolere ndondomekoyi. Pang'onopang'ono, pamene mphamvu ndi luso zikuyenda bwino, kulemera kumatha kuwonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Arnold Press?

• Single Arm Arnold Press: Mtundu uwu wa masewera olimbitsa thupi umachitika mkono umodzi panthawi, zomwe zingathandize kusintha kusalinganika kwa minofu ndikuwonjezera kukhudzidwa kwakukulu.
• Standing Arnold Press: Pakusiyana uku, masewerawa amachitidwa atayimirira, omwe angaphatikizepo minofu yambiri yokhazikika ndikuwonjezera mphamvu zonse.
• Incline Arnold Press: Izi zimachitidwa pa benchi yokhotakhota, yomwe imayang'ana mapewa kuchokera kumbali ina ndikugogomezera kumtunda kwa minofu ya mapewa.
• Arnold Press ndi Resistance Bands: Kusiyanaku kumalowa m'malo mwa dumbbells ndi magulu otsutsa, omwe angapereke mtundu wina wotsutsa ndikuthandizira kupirira kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Arnold Press?

• Mizere Yowongoka ya Barbell ikhoza kupititsa patsogolo ubwino wa Dumbbell Arnold Press pamene akugwira ntchito pamapewa ndi minofu ya trapezius, kupereka kulimbitsa thupi kwakukulu kwa thupi.
• Dumbbell Front Raises ndi masewera enanso abwino kwambiri otsagana ndi Dumbbell Arnold Press, pomwe amalozera ma deltoids apambuyo, amathandizira kukulitsa mphamvu zamapewa ndi matanthauzidwe osiyanasiyana ndi Arnold Press.