Mphepete mwa Kugwada Mkono Umodzi Paphewa Press

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

Ukuxhumana kwe Mphepete mwa Kugwada Mkono Umodzi Paphewa Press

Landmine Kneeling One Arm Shoulder Press ndi masewera olimbitsa thupi othandiza kwambiri omwe amapangidwa kuti alimbitse ndi kumveketsa thupi lakumtunda, makamaka kulunjika mapewa, ma triceps, ndi minofu yapakati. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kumagulu osiyanasiyana olimbitsa thupi. Anthu angasankhe kuchita masewera olimbitsa thupi kuti athe kupititsa patsogolo mphamvu za thupi lapamwamba, kupititsa patsogolo kukhazikika kwapakati, ndi kulimbikitsa kaimidwe kabwino, pamene akupereka chiopsezo chochepa cha kuvulala chifukwa cha kayendetsedwe kake ka kayendetsedwe kake.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mphepete mwa Kugwada Mkono Umodzi Paphewa Press

• Gwirani pansi pafupi ndi barbell, bondo lanu lakumanja lili pansi ndipo phazi lanu lakumanzere litabzalidwa patsogolo panu. Gwirani kumapeto kwa barbell m'dzanja lanu lamanja pamtunda wa phewa.
• Sungani pakati panu ndi nsana wanu mowongoka, kenaka kanikizani barbell m'mwamba mpaka mkono wanu utatambasuka.
• Pang'onopang'ono tsitsani barbell kubwerera kumalo oyambira, ndikuwongolera kayendetsedwe kake.
• Bwerezani izi kuti mubwereze nambala yomwe mukufuna, kenaka sinthani mbali kuti mugwiritse ntchito mkono wina.

Izinto zokwenza Mphepete mwa Kugwada Mkono Umodzi Paphewa Press

• **Kugwira Koyenera**: Gwira kumapeto kwa belu ndi dzanja limodzi. Kugwira kwanu kuyenera kukhala kolimba koma osati kolimba kwambiri, chifukwa izi zitha kupangitsa kuti dzanja lanu likhale lolimba. Kulakwitsa kofala ndiko kugwira barbell momasuka, zomwe zingayambitse kulephera kuwongolera panthawi yolimbitsa thupi.
• **Kuyenda Koyendetsedwa**: Mukamachita masewera olimbitsa thupi, kanikizani belu m'mwamba ndi kutsogolo pang'ono mpaka mkono wanu utatambasula, ndiyeno tsitsani belulo pansi pang'onopang'ono. Pewani kulakwitsa pothamangira kusuntha kapena kugwiritsa ntchito mphamvu kuti mukweze barbell, chifukwa izi zingayambitse

Mphepete mwa Kugwada Mkono Umodzi Paphewa Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mphepete mwa Kugwada Mkono Umodzi Paphewa Press?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Landmine Kneeling One Arm Shoulder Press. Komabe, nthawi zonse zimalimbikitsidwa kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Wophunzitsa kapena katswiri wolimbitsa thupi ayenera kuwongolera woyambitsayo kuti atsimikizire kuti masewerawa achitika moyenera. Ndikofunikiranso kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mphepete mwa Kugwada Mkono Umodzi Paphewa Press?

• Landmine Seated One Arm Shoulder Press: Kusiyanasiyana kumeneku kumachitika mutakhala pa benchi, zomwe zimakulolani kuti muyang'ane kwambiri minofu ya mapewa, kuchepetsa kukhudzidwa kwa pachimake ndi kumunsi kwa thupi.
• Landmine Two Arm Shoulder Press: Pakusiyana uku, mikono yonse iwiri imagwiritsidwa ntchito kukweza kulemera kwake, komwe kumatha kukulolani kunyamula katundu wolemera ndikugwira ntchito pamapewa onse nthawi imodzi.
• Landmine Push Press: Kusinthaku kumawonjezera kuyendetsa pang'ono kwa mwendo, komwe kungakuthandizeni kukweza zolemera komanso kuphatikiza thupi lakumunsi muzochita zolimbitsa thupi.
• Landmine Kneeling Single Arm Shoulder Press ndi Rotation: Kusinthaku kumawonjezera kusuntha kwa masewera olimbitsa thupi, komwe kumakhudza ma obliques ndi minofu ina yayikulu, kuphatikiza mapewa.

Izinto zokufunda ezishisa ezivumelekile Mphepete mwa Kugwada Mkono Umodzi Paphewa Press?

• Kneeling Landmine Press: Ntchitoyi imagwiritsanso ntchito kukhazikitsidwa kwa bomba, kuyang'ana mapewa, ma triceps, ndi pachimake. Kugwiritsa ntchito mikono yonse muzochita izi kungathandize kulimbitsa mphamvu mbali zonse za thupi lanu, zomwe ndizofunikira mukamachita masewera olimbitsa thupi omwe ali ndi gawo limodzi ngati Landmine Kneeling One Arm Shoulder Press.
• Kuzungulira kwa mabomba okwirira: Ntchitoyi imayang'ana pachimake, makamaka ma obliques, omwe ndi ofunikira kwambiri kuti mukhale okhazikika komanso okhazikika panthawi ya Landmine Kneeling One Arm Shoulder Press. Kulimbitsa minofu imeneyi kungathandize kusintha ntchito yanu yonse ndikupewa kuvulala komwe kungachitike.