Dumbbell Side Plank yokhala ndi Fly Kumbuyo

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Migergo
• Imimiselo eqhapho: Infraspinatus, Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Amashwa eqhapho: Deltoid Anterior, Deltoid Lateral, Deltoid Posterior, Gluteus Maximus, Gluteus Medius, Rectus Abdominis, Tensor Fasciae Latae, Triceps Brachii

Ukuxhumana kwe Dumbbell Side Plank yokhala ndi Fly Kumbuyo

Dumbbell Side Plank yokhala ndi Rear Fly ndi masewera olimbitsa thupi omwe amayang'ana magulu angapo a minofu, kuphatikiza ma obliques, mapewa, ndi kumtunda kumbuyo, potero kumawonjezera mphamvu zam'kati, kukhazikika, ndi kaimidwe. Ndi masewera olimbitsa thupi abwino kwa okonda zolimbitsa thupi amisinkhu yonse, kuyambira oyamba kumene mpaka apamwamba, chifukwa amatha kusinthidwa malinga ndi mphamvu ndi kulimba kwamunthu. Anthu angasankhe kuphatikizira zolimbitsa thupi izi muzochita zawo kuti azitha kulimbitsa thupi, kulimbikitsa kutanthauzira kwa minofu, ndikuwonjezera kukhazikika kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Side Plank yokhala ndi Fly Kumbuyo

• Onetsetsani kuti thupi lanu limapanga mzere wowongoka kuchokera kumutu kupita kumapazi anu, ndipo phatikizani pachimake chanu kuti mukhalebe pamalo onse olimbitsa thupi.
• Ndi dumbbell m'dzanja lanu lamanja, kwezani dzanja lanu pang'onopang'ono ndikuyendetsa kumbuyo kwa ntchentche, ndikulitambasulira kumbali yanu mpaka likugwirizana ndi pansi.
• Gwirani malowo kwa sekondi imodzi, kenaka tsitsani pang'onopang'ono dzanja lanu lamanja kubwerera pamalo oyamba.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kenaka sinthani kumanja kwanu ndikusuntha komweko ndi mkono wanu wakumanzere.

Izinto zokwenza Dumbbell Side Plank yokhala ndi Fly Kumbuyo

• Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Pamene mukukweza dumbbell kupita padenga, onetsetsani kuti mukuchita mwadongosolo. Izi zidzakuthandizani kugwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala.
• Kunenepa Koyenera: Gwiritsani ntchito cholemetsa chomwe chili chovuta koma chosasokoneza mawonekedwe anu. Ngati kulemera kwake kuli kolemera kwambiri, mungavutike kuti mukhalebe bwino ndipo mukhoza kuvulazidwa. Ngati ndizopepuka, simupeza phindu lazochita zolimbitsa thupi.
• Pitirizani Kukhazikika: Kulakwitsa kofala ndikusiya m'chiuno kugwedezeka kapena kuzungulira. Kuti muchite izi, gwiritsani ntchito nsonga zanu ndi ma glutes

Dumbbell Side Plank yokhala ndi Fly Kumbuyo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Side Plank yokhala ndi Fly Kumbuyo?

Inde, oyamba kumene amatha kuchita Dumbbell Side Plank ndi masewera olimbitsa thupi a Rear Fly, koma tikulimbikitsidwa kuti tiyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikofunikiranso kukumbukira kuti ichi ndi masewera olimbitsa thupi apamwamba kwambiri omwe amafunikira kuchuluka kwamphamvu kwapakati komanso kukhazikika. Oyamba kumene ayenera kudziwa thabwa loyamba ndi thabwa lakumbali asanaphatikizepo mayendedwe owonjezera ngati ntchentche yakumbuyo. Ngati awona kuti ndizovuta kwambiri, atha kusintha popanga thabwa lakumbali ndikuwulukira kumbuyo padera, kapena kupanga thabwa lakumbali pa mawondo awo. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kuti atsimikizire kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Side Plank yokhala ndi Fly Kumbuyo?

• Dumbbell Side Plank yokhala ndi Row: M'mawonekedwe awa, m'malo mochita ntchentche yakumbuyo, mumachita zopalasa zomwe zimaloza minofu yakumbuyo ndi ma biceps.
• Dumbbell Side Plank yokhala ndi Overhead Press: Apa, m'malo mwa ntchentche yakumbuyo, mumapanga makina osindikizira apamwamba, omwe amalunjika pamapewa, triceps, ndi kumtunda kumbuyo.
• Dumbbell Side Plank yokhala ndi Bicep Curl: Kusinthaku kumaphatikizapo kupanga bicep curl mukakhala m'mbali mwa thabwa, zomwe zingagwire ntchito pamabiceps, manja anu, ndi pachimake.
• Dumbbell Side Plank yokhala ndi Tricep Kickback: Mu mtundu uwu, mumapanga tricep kickback m'malo mwa ntchentche yakumbuyo, yomwe imayang'ana ma triceps ndi kumtunda kumbuyo.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Side Plank yokhala ndi Fly Kumbuyo?

• Dumbbell Russian Twist: Zochita izi ndizothandiza kwambiri chifukwa zimawonjezera mphamvu zakukhazikika komanso kukhazikika, zofanana ndi Dumbbell Side Plank yokhala ndi Rear Fly, koma poyang'ana ma oblique, kukulitsa luso lanu loyenda mozungulira.
• Ma Dumbbell Push-ups: Izi zimakwaniritsa pulani ya Dumbbell Side ndi Rear Fly poyang'ana kulimbikitsa chifuwa, mapewa, ndi triceps, kupereka kulimbitsa thupi kwakukulu kwa thupi ndikuwongolera bwino komanso kukhazikika kwanu.