Dumbbell Incline Close-grip Press Kusiyana

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

Ukuxhumana kwe Dumbbell Incline Close-grip Press Kusiyana

Dumbbell Incline Close-grip Press Variation ndi masewera olimbitsa thupi omwe amalimbana ndi kulimbitsa chifuwa chapamwamba ndi triceps, komanso kuchita mapewa. Zochita izi ndizoyenera kwa anthu omwe ali ndi mphamvu zolimbitsa thupi zapakati kapena zapamwamba omwe akufuna kulimbitsa thupi komanso kukulitsa tanthauzo la minofu. Kuphatikizira izi muzochita zanu zolimbitsa thupi kumatha kukulitsa mphamvu yanu yolimbikira, kukulitsa kaimidwe kabwinoko, ndikupangitsa kuti thupi lanu likhale lozungulira bwino, lowoneka bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Incline Close-grip Press Kusiyana

• Mapazi anu atakhazikika pansi, kanikizani ma dumbbells mpaka manja anu atatambasula, koma musatseke zigongono zanu. Awa ndi malo anu oyambira.
• Pang'onopang'ono tsitsani ma dumbbells molunjika pachifuwa chanu, ndikusunga zigongono zanu pafupi ndi thupi lanu ndi ma dumbbell pafupi.
• Imani mwachidule pansi pa kayendetsedwe kake, kenaka kanikizani ma dumbbells kubwerera kumalo oyambira, ndikufinya minofu yanu ya pachifuwa pamene mukutero.
• Bwerezerani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuonetsetsa kuti mukuwongolera ma dumbbells panthawi yonse yolimbitsa thupi.

Izinto zokwenza Dumbbell Incline Close-grip Press Kusiyana

• Gwirani ma dumbbells ndikugwira pafupi, manja akuyang'anizana. Kugwira uku kumakhudza ma triceps anu ndi minofu yamkati yachifuwa. Mukatsitsa zolemera, onetsetsani kuti zigono zanu zili pafupi ndi thupi lanu ndipo sizikutuluka. Kutulutsa zigono zanu kunja kumatha kuyika nkhawa kwambiri pamapewa anu ndipo kungayambitse kuvulala.
• Mayendedwe Oyendetsedwa: Tsitsani ma dumbbell pang'onopang'ono komanso mowongolera mpaka atayandikira pachifuwa. Kenako, atsitsimutseni pamalo oyambira popanda kutseka zigono zanu. Pewani kulakwitsa kofala poponya zolemetsa mwachangu kapena kuzichotsa pachifuwa chanu.
• Kuyenda Kwathunthu: Onetsetsani kuti

Dumbbell Incline Close-grip Press Kusiyana Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Incline Close-grip Press Kusiyana?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell Incline Close-grip Press Variation. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani poyambira masewerowa kuti atsimikizire kuti mukuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti mutenthetse thupi lisanakwane ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Incline Close-grip Press Kusiyana?

• Dumbbell Incline Press ndi Rotation: Mukusintha uku, mumatembenuza ma dumbbells pamene mukukankhira mmwamba, kuyambira ndi manja anu kuyang'ana kwa inu pansi ndi kutsiriza ndi manja anu kuyang'ana pamwamba.
• Single Arm Dumbbell Incline Press: Kusinthaku kumaphatikizapo kukanikiza dumbbell imodzi panthawi, zomwe zimafuna kukhazikika kwakukulu ndipo zingathandize kuthana ndi kusamvana kulikonse pakati pa mbali.
• Dumbbell Incline Press ndi Iso-Hold: Mukusintha uku, mumagwira dumbbell imodzi pamwamba pa makina osindikizira pamene mukuchita ma reps ndi mkono wina, zomwe zimawonjezera nthawi yopanikizika kwa minofu.
• Decline Dumbbell Press: Kusiyanaku kumaphatikizapo kutsika kwa benchi m'malo mwa kutsetsereka, komwe kumalowera kumunsi kwa

Izinto zokufunda ezishisa ezivumelekile Dumbbell Incline Close-grip Press Kusiyana?

• Tricep Dips: Tricep dips imayang'ana makamaka ma triceps, omwe ndi gulu lalikulu la minofu lomwe limagwiritsidwa ntchito mu Dumbbell Incline Close-grip Press Variation. Kulimbitsa ma triceps kungathandize kupititsa patsogolo ntchito yonse ya Dumbbell Incline Close-grip Press Variation.
• Dumbbell Pullover: Ntchitoyi imagwira ntchito pachifuwa, triceps, ndi lats, mofanana ndi Dumbbell Incline Close-grip Press Variation. Mwa kulimbikitsa minofu iyi, Dumbbell Pullover imatha kupititsa patsogolo kukhazikika ndi kuwongolera panthawi ya Dumbbell Incline Close-grip Press Variation.