Dumbbell Swing

• Inhloko yeziNdawo: Ndaga za kukhoma, Mapahu mamindruji.
• Idivayisi: Migergo
• Imimiselo eqhapho: Gluteus Maximus, Hamstrings
• Amashwa eqhapho: Adductor Magnus, Pectoralis Major Clavicular Head, Quadriceps, Serratus Anterior, Soleus

Ukuxhumana kwe Dumbbell Swing

Dumbbell Swing ndi masewera olimbitsa thupi athunthu omwe amayang'ana kwambiri ma glutes, hamstrings, chiuno, pachimake, ndi mapewa. Ndi masewera olimbitsa thupi abwino kwa anthu amisinkhu yonse yolimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo, mphamvu, kukhazikika, komanso kupirira. Anthu angafune kuchita izi chifukwa sikuti zimangothandizira kuwotcha mafuta komanso kumanga minofu, komanso zimalimbitsa thanzi la mtima komanso zimathandizira kaimidwe kabwinoko.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Swing

• Tsitsani thupi lanu mu squat, ndikugwedeza dumbbell pakati pa miyendo yanu ndikusunga msana wanu molunjika ndi chifuwa chanu.
• Kankhirani m'chiuno patsogolo ndikuwongola miyendo yanu kuti musunthire dumbbell mpaka kutalika pachifuwa kwinaku mukuwongoka manja anu.
• Lolani kuti dumbbell ibwerere pansi, kubwerera ku malo a squat, kusunga kulamulira kulemera panthawi yonseyi.
• Bwerezani masitepe awa pa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukusunga mawonekedwe ndi kuwongolera panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Dumbbell Swing

• Pewani Kugwiritsa Ntchito Mikono Yanu: Cholakwika chofala ndikugwiritsa ntchito mikono kukweza dumbbell. The Dumbbell Swing ndi masewera olimbitsa thupi omwe ali ndi chiuno ndipo mphamvu iyenera kubwera kuchokera m'chiuno mwanu ndi glutes, osati mikono kapena mapewa anu. Mikono yanu iyenera kumangotsogolera kulemera kwake, osati kunyamula.
• Osatambasula: Pamwamba pa kugwedezeka, thupi lanu liyenera kupanga mzere wowongoka. Pewani kutsamira m'mbuyo kapena kutambasula m'chiuno mwanu, chifukwa izi zingakupangitseni kupanikizika kosafunikira m'munsi mwanu ndipo kungayambitse kuvulala.
• Sankhani Kulemera Koyenera: Yambani ndi

Dumbbell Swing Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Swing?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Swing. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka mpaka mutapeza fomu yolondola. Kuchita izi kumakhudza kumtunda ndi kumunsi kwa thupi, kotero ndikofunikira kuwonetsetsa kuti mukuchita bwino kuti musavulale. Nthawi zonse ndi bwino kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti ayang'ane mawonekedwe anu ngati simukudziwa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Swing?

• Kusinthana kwa Dumbbell Swing: Pakusinthasintha uku, mumasintha dumbbell kuchokera ku dzanja limodzi kupita ku linalo pamwamba pa kugwedezeka, ndikuwonjezera vuto kuti mugwirizane ndi kukhazikika kwanu.
• Ma Dumbbell Awiri: Mtunduwu umafuna kuti mugwiritse ntchito ma dumbbell awiri, imodzi m'dzanja lililonse, zomwe zimawonjezera kulemera kwake komanso kulimba kwa masewerawo.
• Squat Dumbbell Swing: Kusiyanaku kumaphatikizapo squat yozama kumayambiriro kwa kugwedezeka, zomwe zingathandize kugwirizanitsa thupi lapansi kwambiri.
• Kugwedezeka kwa Dumbbell Pamwamba: Pakusinthasintha uku, m'malo moima pamtunda wa phewa, mumagwedeza dumbbell mpaka pamwamba, zomwe zingathandize kugwirizanitsa mapewa ndi kumtunda kumbuyo kwambiri.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Swing?

• Squats: Squats amagwira ntchito mofanana ndi magulu a minofu monga dumbbell swings, monga glutes, hamstrings, ndi core, koma m'njira yowonjezereka, yoyendetsedwa bwino, yomwe ingathandize kupititsa patsogolo mphamvu zonse ndi kukhazikika.
• Ma Deadlifts: Ma Deadlifts amayang'ananso minofu yofanana ndi ma dumbbell, koma imayang'ana kwambiri pa gawo lokweza, zomwe zimathandiza kupititsa patsogolo mphamvu ndi mphamvu zomwe zimafunikira mu gawo la 'swing' la kugwedezeka kwa dumbbell.