Dumbbell Reverse Bench Press

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

Ukuxhumana kwe Dumbbell Reverse Bench Press

Dumbbell Reverse Bench Press ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma triceps ndi minofu yachiwiri monga mapewa ndi chifuwa. Ndizoyenera kwa iwo omwe akufuna kulimbitsa thupi lapamwamba, makamaka m'manja, ndikuwongolera luso lawo lokankha. Anthu angasankhe kuchita masewera olimbitsa thupi chifukwa amalola kuyenda kochulukirapo poyerekeza ndi makina osindikizira a benchi nthawi zonse, zomwe zimapangitsa kuti minofu ikule bwino komanso kuyenda bwino kwapakati.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Reverse Bench Press

• Pang'onopang'ono gonani pa benchi, ndikubweretsa ma dumbbells kumbali ya chifuwa chanu, kusunga zigono zanu pamtunda wa madigiri 90.
• Kankhirani ma dumbbells mmwamba ndi kutali ndi pachifuwa chanu, mukutambasula manja anu mokwanira koma osatseka zigongono zanu, kwinaku mukuyang'anana.
• Imani pang'onopang'ono pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono ma dumbbells mpaka kumbali ya chifuwa chanu.
• Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mumayang'anira ma dumbbells muzochita zonse.

Izinto zokwenza Dumbbell Reverse Bench Press

• Mayendedwe Oyendetsedwa: Pewani kulakwitsa kofala kogwetsa manja anu mwachangu kwambiri kapena kukankhira ma dumbbell mmwamba mwachangu kwambiri. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Tsitsani ma dumbbells mpaka manja anu ali pamtunda wa digirii 90, ndiye muwakankhire mmwamba popanda kutseka zigongono zanu. Izi zithandizira kukulitsa kukhudzidwa kwa minofu ndikuchepetsa chiopsezo chovulala.
• Kulemera Koyenera: Kulakwitsa kwina kofala ndiko kugwiritsa ntchito ma dumbbells omwe ndi olemera kwambiri. Izi zingayambitse mawonekedwe osalimba komanso kuvulala komwe kungachitike. Yambani ndi kulemera komwe mungathe kukweza kwa 10 mpaka 12 kubwereza ndi mawonekedwe abwino, ndipo pang'onopang'ono onjezerani pamene mphamvu zanu zikukula.
• Kupuma

Dumbbell Reverse Bench Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Reverse Bench Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Reverse Bench Press, koma ndikofunikira kuti muyambe ndi zolemetsa zopepuka kuti musavulale. Zochita izi ndikusintha kwa makina osindikizira achikhalidwe ndipo amalimbana ndi minofu yam'mwamba, kuphatikizapo chifuwa, mapewa, ndi triceps. Ndikofunikira kuphunzira mawonekedwe olondola ndi njira zowonetsetsa kuti zikuyenda bwino komanso chitetezo. Zingakhale zopindulitsa kwa oyamba kumene kukhala ndi mphunzitsi wawo kapena wodziwa masewera olimbitsa thupi kuti ayang'anire zoyesayesa zawo zoyambirira kuti awonetsetse kuti ali ndi mawonekedwe oyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Reverse Bench Press?

• The Decline Dumbbell Bench Press: Izi zimachitika pa benchi yotsika, yomwe imatsindika m'munsi mwa minofu ya pachifuwa.
• Dumbbell Bench Press ndi Neutral Grip: Kusiyanaku kumaphatikizapo kugwira ma dumbbells osalowerera ndale (miyendo moyang'anizana wina ndi mzake), zomwe zingathandize kugwirizanitsa ma triceps kwambiri.
• The Single-Arm Dumbbell Bench Press: Kusiyanaku kumaphatikizapo kukanikiza dumbbell imodzi panthawi, zomwe zingathandize kupititsa patsogolo mphamvu ndi mphamvu imodzi.
• The Close-Grip Dumbbell Bench Press: Kusiyanaku kumaphatikizapo kugwira ma dumbbells pafupi, zomwe zimatsindika kwambiri pa triceps ndi minofu yamkati ya chifuwa.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Reverse Bench Press?

• Ma Tricep Dips ndi othandizira kwambiri ku Dumbbell Reverse Bench Press chifukwa amayang'ana ma triceps, gulu lachiwiri la minofu lomwe limagwiritsidwa ntchito pamakina osindikizira a benchi, potero amakulitsa mphamvu zanu zonse.
• Push-ups ndi masewera ena opindulitsa omwe amathandizira Dumbbell Reverse Bench Press pamene akugwira ntchito pamagulu a minofu omwewo - chifuwa, mapewa, ndi triceps - koma popanda kufunikira kwa zipangizo zilizonse, zomwe zimawapanga kukhala njira yabwino yowonjezeretsa thupi kuti apititse patsogolo mphamvu za thupi.