Dumbbell Ikuyimilira Dzanja Limodzi Pamakani

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Migergo
• Imimiselo eqhapho: Deltoid Anterior
• Amashwa eqhapho: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii

Ukuxhumana kwe Dumbbell Ikuyimilira Dzanja Limodzi Pamakani

Dumbbell Standing One Arm Palm In Press ndi masewera olimbitsa thupi omwe amayang'ana kwambiri mapewa, komanso amaphatikiza ma triceps ndi pachimake. Ndizoyenera anthu pamagulu onse olimbitsa thupi omwe ali ndi chidwi chofuna kupititsa patsogolo mphamvu zawo zakumtunda ndi kukhazikika. Zochita izi ndizopindulitsa kwambiri chifukwa zimathandizira kuti minofu ikhale yolimba pogwira ntchito mkono uliwonse payekhapayekha, ndipo kuyimirira kwake kumapangitsa kuti pakhale mgwirizano pakati pa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Ikuyimilira Dzanja Limodzi Pamakani

• Kwezani dumbbell mpaka kutalika kwa phewa, ndikusunga chigongono chanu ndipo dzanja lanu likuyang'ana mkati.
• Kwezani mkono wanu m'mwamba, kukanikiza dumbbell kumtunda mpaka mkono wanu utatambasulidwa, pomwe dzanja lanu likuyang'ana mkati.
• Gwirani malowa kwa kamphindi, kenako pang'onopang'ono muchepetse dumbbell mpaka kutalika kwa phewa.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kenaka sinthani ku mkono wina ndikuchita zomwezo.

Izinto zokwenza Dumbbell Ikuyimilira Dzanja Limodzi Pamakani

• Kukhazikika Kwambiri: Phatikizani pachimake chanu panthawi yonse yolimbitsa thupi kuti mukhale okhazikika komanso okhazikika. Izi zidzakulepheretsani kutsamira mbali imodzi, kulakwitsa kofala komwe kungayambitse kuvulala.
• Kuyenda Koyendetsedwa: Pewani kuchita masewera olimbitsa thupi mothamanga. Kuyenda pang'onopang'ono ndi kuwongolera kumathandizira kulunjika minofu mogwira mtima komanso kuchepetsa chiopsezo cha kuvulala. Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kukweza kulemera, m'malo mochita minofu.
• Kupuma: Osagwira mpweya wanu panthawi yolimbitsa thupi. Pumulani pamene mukutsitsa dumbbell ndikutulutsa mpweya momwe mukumvera

Dumbbell Ikuyimilira Dzanja Limodzi Pamakani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Ikuyimilira Dzanja Limodzi Pamakani?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell Standing One Arm Palm In Press, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ntchitoyi imayang'ana kwambiri mapewa, komanso imagwiranso ntchito pa triceps ndi pachimake. Nayi kalozera wosavuta wa tsatane-tsatane: 1. Imani molunjika mapazi anu motalikirana m’lifupi m’mapewa. 2. Gwirani dumbbell m'dzanja limodzi ndi dzanja lanu moyang'ana thupi lanu. 3. Sungani chigongono chanu pafupi ndi thupi lanu ndikukweza dumbbell mpaka kutalika kwa phewa. 4. Kanikizani dumbbell m'mwamba mpaka mkono wanu utatambasula, pomwe dzanja lanu likuyang'ana mkati. 5. Tsitsani dumbbell mmbuyo mpaka kutalika kwa phewa mwadongosolo. 6. Bwerezani kubwereza zomwe mukufuna, kenaka sinthani ku mkono wina. Kumbukirani, sizokhudza kulemera komwe mumakweza, koma za mawonekedwe ndi njira yoyenera. Nthawi zonse funsani katswiri wolimbitsa thupi ngati simukudziwa momwe mungachitire masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Ikuyimilira Dzanja Limodzi Pamakani?

• Dumbbell Seated One Arm Palm Mu Press: Kusinthaku kumachitika mutakhala pansi, kukupatsani bata komanso kukulolani kuti muyang'ane kwambiri pazanja ndi mapewa.
• Dumbbell Imayimilira Dzanja Limodzi Pakusindikiza ndi Kuzungulira: Mukusintha uku, mumawonjezera kuzungulira kwa mkono wanu pamwamba pa makina osindikizira, zomwe zimapangitsa kuti ma biceps anu ndi minyewa yam'mbuyo kwambiri.
• Dumbbell Imayimilira Dzanja Limodzi Mu Arnold Press: Uku ndikusintha kovutirapo komwe mumayamba ndi chikhatho chanu kuyang'ana kwa inu ndikuzungulirani kuti muyang'ane kutsogolo pamene mukukankhira, dzina lake Arnold Schwarzenegger yemwe adatchuka kwambiri.
• Dumbbell Imayimilira Mkono Umodzi Pampando Ndi Magulu Otsutsa: Kusinthaku kumaphatikizapo kugwiritsa ntchito magulu otsutsa pamodzi ndi dumbbell kuti muwonjezere kupsinjika ndi

Izinto zokufunda ezishisa ezivumelekile Dumbbell Ikuyimilira Dzanja Limodzi Pamakani?

• Dumbbell Front Akukweza: Pogwira ntchito pa anterior deltoids, Dumbbell Front Ikweza imathandizira Dumbbell Standing One Arm Palm In Press yomwe imayang'ana ma deltoids apakati, motero imapereka masewera olimbitsa thupi pamapewa.
• Dumbbell Bent Over Reverse Fly: Zochita izi zimayang'ana kumbuyo kwa deltoid ndi minofu yakumbuyo yakumbuyo, kugwirizanitsa ndi Dumbbell Standing One Arm Palm In Press powonetsetsa kuti mapewa ndi kumtunda kwake kukukula.