Dumbbell Atakhala Patsogolo ndi Kumbuyo Tate Press

• Inhloko yeziNdawo: Bumnadini, Mikenga Mimo.
• Idivayisi: Migergo
• Imimiselo eqhapho: Triceps Brachii
• Amashwa eqhapho: Deltoid Anterior, Deltoid Lateral, Deltoid Posterior, Pectoralis Major Clavicular Head, Serratus Anterior

Ukuxhumana kwe Dumbbell Atakhala Patsogolo ndi Kumbuyo Tate Press

Dumbbell Seated Front ndi Back Tate Press ndi masewera olimbitsa thupi omwe amayang'ana ndikuwonjezera minofu m'manja mwanu, makamaka ma triceps, ndi kumtunda kwa pectoral. Zochita izi ndi zabwino kwa anthu omwe akufuna kupititsa patsogolo mphamvu zawo zakumtunda ndi kupirira, komanso kwa omwe akuchita nawo masewera kapena zochitika zomwe zimafuna minofu yamphamvu ya mkono. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungathandize kukulitsa tanthauzo la minofu, kukulitsa mphamvu yakumtunda kwa thupi lonse, komanso kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Atakhala Patsogolo ndi Kumbuyo Tate Press

• Gwirani ma dumbbells pamtunda wa mapewa, zikhatho zikuyang'anizana, ndi zigongono zopindika pamakona a digirii 90.
• Kanikizani ma dumbbells mmwamba ndi palimodzi, kuwongola manja anu kwathunthu, koma musalole zolemetsa zikhudze.
• Pang'onopang'ono tsitsani ma dumbbells kuti mubwerere pomwe mukuyambira, ndikuwonetsetsa kuti zigono zanu zizikhala pafupi ndi thupi lanu.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mumayang'anira ma dumbbells nthawi zonse.

Izinto zokwenza Dumbbell Atakhala Patsogolo ndi Kumbuyo Tate Press

• Kugwira Moyenera ndi Malo a Elbow: Gwirani ma dumbbells osalowerera ndale (miyendo yang'onoang'ono moyang'anizana) ndipo ikani zigono zanu pafupi ndi torso yanu pamtunda wa digirii 90. Awa ndi malo anu oyambira. Pewani kutulutsa zigono zanu m'mbali chifukwa izi zitha kuyika kupsinjika kosayenera pamapewa anu ndikuchepetsa mphamvu ya masewerawo.
• Kuyenda Koyendetsedwa: Pamene mukutulutsa mpweya, kanikizani ma dumbbells mmwamba pogwiritsa ntchito minofu ya pachifuwa mpaka manja anu atatambasulidwa pamwamba panu. Gwirani kwa sekondi pamwamba ndiyeno pang'onopang'ono kuchepetsa dumbbells kubwerera ku malo oyambira

Dumbbell Atakhala Patsogolo ndi Kumbuyo Tate Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Atakhala Patsogolo ndi Kumbuyo Tate Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Seated Front ndi Back Tate Press, koma ndikofunikira kuti muyambe ndi zolemetsa zopepuka ndikuwonjezera pang'onopang'ono mphamvu zikamakula. Zochita izi ndi njira yabwino yolunjika pachifuwa ndi minofu ya tricep. Komabe, mawonekedwe ndi njira yoyenera ndizofunikira kuti musavulale. Ngati simukutsimikiza, nthawi zonse ndibwino kukhala ndi mphunzitsi wolimbitsa thupi kuti akutsogolereni poyambira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Atakhala Patsogolo ndi Kumbuyo Tate Press?

• Incline Tate Press: Kusinthaku kumachitika pa benchi yolowera, kulunjika pachifuwa chapamwamba ndi mapewa kwambiri.
• Single-Arm Tate Press: Chitani masewerawa mkono umodzi pa nthawi kuti muyang'ane pa mphamvu ya minofu ya munthu payekha.
• Flat Bench Tate Press: Kusinthaku kumachitika pa benchi yathyathyathya, yomwe ingathandize kulunjika mbali zosiyanasiyana za chifuwa chanu ndi triceps.
• Tate Press ndi Resistance Band: M'malo mwa ma dumbbells, gwiritsani ntchito magulu otsutsa kuti muchite masewerawa. Izi zimapereka kukana kosiyana, zomwe zingathandize kupititsa patsogolo kupirira kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Atakhala Patsogolo ndi Kumbuyo Tate Press?

• Kuwonjezeka kwa Tricep Pamwamba: Ichi ndi ntchito ina yomwe imayang'ana minofu ya tricep, yofanana ndi Tate Press, koma imagwiritsanso ntchito mapewa ndi minofu yam'mbuyo, kumapangitsa kuti thupi likhale lolimba komanso likhale lokhazikika.
• Dumbbell Flyes: Izi zimagwiritsa ntchito minofu ya pachifuwa kuchokera kumbali ina kusiyana ndi Tate Press kapena Bench Press, motero kuonetsetsa kuti mbali zonse za minofu ya pachifuwa zimagwira ntchito mofanana, kulimbikitsa kukula kwa minofu ndi chitukuko.