Dumbbell Bench Imathandizira Kuzungulira Kwakunja

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Migergo
• Imimiselo eqhapho: Teres Major, Teres Minor
• Amashwa eqhapho: Deltoid Posterior

Ukuxhumana kwe Dumbbell Bench Imathandizira Kuzungulira Kwakunja

Dumbbell Bench Supported External Rotation ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya rotator cuff, yomwe ndiyofunikira kuti mapewa akhazikike komanso kupewa kuvulala. Kulimbitsa thupi kumeneku ndi koyenera kwa othamanga, makamaka omwe amachita nawo masewera omwe amafuna kusuntha mkono mobwerezabwereza monga baseball kapena tennis, komanso anthu omwe akuchira kuvulala kwamapewa. Kuphatikizira izi muzochita zanu kungapangitse kusinthasintha kwa mapewa anu ndi mphamvu, kupititsa patsogolo thupi lanu lonse, ndi kuchepetsa chiopsezo cha mavuto okhudzana ndi mapewa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Bench Imathandizira Kuzungulira Kwakunja

• Onetsetsani kuti chigongono chanu chili pansi pa phewa lanu, ndipo dzanja lanu layang'ana kumapazi anu.
• Pang'onopang'ono tembenuzani mkono wanu kunja, ndikukweza dumbbell mpaka mkono wanu ukhale wofanana ndi thupi lanu, kusunga chigongono chanu ndi mkono wanu wapamwamba.
• Imani kwa kamphindi pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono dumbbell kubwerera kumalo oyambira.
• Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna chobwereza, kenaka sinthani ku mkono wina.

Izinto zokwenza Dumbbell Bench Imathandizira Kuzungulira Kwakunja

• Kuyenda Koyendetsedwa: Pang'onopang'ono tembenuzani mkono wanu m'mwamba, ndikusunga chigongono chanu pabondo lanu. Ndikofunikira kugwiritsa ntchito mayendedwe owongolera m'malo modalira mphamvu kuti mukweze kulemera kwake. Kugwedeza kulemera kungayambitse kupsinjika kwa minofu ndipo sikumagwira ntchito bwino minofu yomwe mukufuna.
• Kulemera Koyenera: Sankhani kulemera komwe kumakulolani kuti mumalize kusuntha konse ndikuchita kuchuluka komwe mukufuna kubwereza. Ngati kulemera kwake kuli kolemera kwambiri, kungayambitse mawonekedwe osauka ndi kuvulala komwe kungatheke. Ngati ndizopepuka, sizingatsutse minofu yanu.
• Sungani Dzanja Lanu Lowongoka: Pewani kupindika dzanja lanu panthawi yochita masewera olimbitsa thupi. Kusunga dzanja lanu mowongoka

Dumbbell Bench Imathandizira Kuzungulira Kwakunja Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Bench Imathandizira Kuzungulira Kwakunja?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell Bench Supported External Rotation. Komabe, ayenera kuyamba ndi kulemera kopepuka kuti asavulale ndikuwonetsetsa kuti akuchita masewerawo moyenera. Ndikoyenera kukhala ndi mphunzitsi kapena wodziwa bwino yemwe aziyang'anira kapena wowongolera kuti muwonetsetse njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Bench Imathandizira Kuzungulira Kwakunja?

• Kusinthasintha Kwakunja kwa Dumbbell: Mukusintha uku, mumachita masewera olimbitsa thupi mutayimirira, zomwe zitha kupangitsa kuti pakhale pakati panu ndikuwongolera bwino.
• Kuzungulira Kwakunja kwa Dumbbell: Kusiyanaku kumaphatikizapo kugona pa benchi yokhotakhota, yomwe imasintha mbali ya kayendetsedwe kake ndikuwongolera mbali zosiyanasiyana za minofu yamapewa.
• Kuzungulira Kwakunja kwa Dumbbell ndi Magulu Otsutsa: Kusinthaku kumawonjezera gulu lolimbana ndi masewera olimbitsa thupi, kumapereka kukangana kosalekeza ndikuwonjezera zovuta.
• Kuzungulira Kwakunja kwa Arm Dumbbell: Kusinthaku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi panthawi, kukulolani kuti muyang'ane paphewa lililonse payekha ndikutha kuzindikira ndikuwongolera kusalinganika kulikonse.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Bench Imathandizira Kuzungulira Kwakunja?

• Seated Cable Row: Zochita izi zimalimbitsa minofu ya rhomboids ndi trapezius kumbuyo, zomwe ndizofunikira kwambiri kuti mukhale ndi kaimidwe koyenera panthawi ya Dumbbell Bench Supported External Rotation ndi zochitika zina zamapewa.
• Dumbbell Bicep Curl: Zochitazi zimalimbitsa ma biceps, omwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito panthawi ya Dumbbell Bench Supported External Rotation, potero kumawonjezera mphamvu zonse ndi kukhazikika kwa mkono.