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Dumbbell Alternate Bench Press

Equipment:
Body Part:
Primary Muscles:
Secondary Muscles:

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Overview:

Iyo Dumbbell Alternate Bench Press isimba rekuvaka-simba iro rinonyanya kunanga chifuva, triceps, uye mapfudzi, ichipa yakawedzera yakazara epamusoro kurovedza muviri kupfuura yakajairwa mabhenji mashini. Yakanakira vanhu pane chero nhanho yekusimba, kubva kune vanotanga kusvika kumberi, vari kutsvaga kuvandudza simba remuviri wavo wepamusoro uye tsananguro yemhasuru. Ichi chiitwa chinonyanya kubatsira sezvo chinobatanidza kudzikamisa tsandanyama, chinosimudzira simba rakaenzana pamativi ese emuviri, uye inobvumira hukuru hukuru hwekufamba kupfuura barbell press, inosimudzira yakazara muscular kushanda uye kushanda.

Table of Contents

  1. Instructions
    1. Step-by-step guide
    2. Exercise Tips
  2. FAQ
    1. Can beginners to the Dumbbell Alternate Bench Press?
    2. Common variations of the Dumbbell Alternate Bench Press?
    3. Good complementing exercises for the Dumbbell Alternate Bench Press?
  3. Related keywords

Instructions

Step-by-step guide:

  1. Sunda dumbbell rimwechete kusvika ruoko rwako rwanyatsotambanudzwa pamusoro pechipfuva chako, uchichengeta rumwe ruoko pafudzi rako.
  2. Zvishoma nezvishoma dzikisa dumbbell yakatambanudzwa ichidzokera kufudzi rako panguva imwe chete ichisundira imwe dumbbell kumusoro.
  3. Ramba uchichinjanisa maitiro, nguva dzose uchichengeta huremu humwe pafudzi rako asi imwe ichiwedzerwa.
  4. Ita shuwa yekuchengeta mafambiro ako achidzorwa uye akatsiga mukati menguva yese yekurovedza muviri kudzivirira kukuvara uye kuwedzera tsandanyama kubatanidzwa.

Exercise Tips:

  • Controlled Movement: Dzikisa dumbbell imwe yakananga kuchipfuva chako mukufamba zvishoma, kudzorwa uchichengeta rumwe ruoko rwakatwasuka. Gokora reruoko runofamba rinofanira kunge riri pakona ye90-degree pazasi pekufamba. Exhale paunenge uchisundira dumbbell kumashure kusvika panzvimbo yekutanga. Dzokorora nerumwe ruoko. Izvi zvinodzorwa kufamba zvichabatsira kuwedzera tsandanyama kubatanidzwa uye kudzivirira kukuvara.
  • Chengetedza Back Your Back Flat: Chikanganiso chakajairika ndechekuvhara kumashure kubva pabhenji panguva yekurovedza muviri, izvo zvinogona kutungamirira kumusana wekukuvara. Kuti udzivise izvi, chengetedza musana wako wakatarisana nebhenji mukati mese kurovedza muviri.

FAQ

Can beginners do the Dumbbell Alternate Bench Press?

Ehe, vanotanga vanogona kuita iyo Dumbbell Alternate Bench Press exercise. Zvisinei, zvakakosha kuti utange nezviremu zvakareruka kuti uve nechokwadi chechimiro chakakodzera uye kudzivirira kukuvara. Zvinobatsirawo kuve nemurairidzi kana ane ruzivo rwegym-goer supervise kuti ave nechokwadi chekuti maekisesaizi ari kuitwa nemazvo. Sezvakaita chero maekisesaizi, zvakakosha kuti udziye zvakanaka usati watanga uye kutonhorera pasi mushure.

What are common variations of the Dumbbell Alternate Bench Press?

  • Dumbbell Floor Press: Iyi mutsauko inoitwa pasi panzvimbo yebhenji, ichidzikamisa huwandu hwekufamba uye kunanga triceps uye mhasuru dzechipfuva zvakanyanya.
  • Dumbbell Decline Bench Press: Iyi vhezheni inoitwa pabhenji rekuderera, ichisimbisa mhasuru dzechipfuva.
  • Close-Grip Dumbbell Bench Press: Kusiyana uku kunosanganisira kubata dumbbells pedyo pamwe chete, iyo inotarisa triceps uye mukati mechipfuva tsandanyama zvakananga.
  • Single-Arm Dumbbell Bench Press: Iyi shanduro inosanganisira kusimudza dumbbell imwe panguva, iyo inobata mhasuru dzepakati uye inovandudza unilateral simba.

What are good complementing exercises for the Dumbbell Alternate Bench Press?

  • Tricep Dips: Tricep Dips inozadzisa iyo Dumbbell Alternate Bench Press nekusimbisa triceps, boka remhasuru rinobatanidzwa panguva yebhenji rekufambisa, nokudaro kuvandudza simba rako rose rekumanikidza.
  • Push-ups: Push-ups ibasa rakakura remuviri rinoenderana neDumbbell Alternate Bench Press sezvavanoshanda pamapoka akafanana emhasuru - chifuva, mapendekete, uye triceps - asi mune imwe nzira yekufamba, iyo inobatsira mukuvandudza mhasuru kutsungirira uye kugadzikana. .

Related keywords for Dumbbell Alternate Bench Press:

  • "Dumbbell chest Workout
  • Alternate bench press ine dumbbells
  • Chest exercises uchishandisa dumbbells
  • Dumbbell Workout ye pectorals
  • Dumbbell bhenji press kusiyana
  • Alternate dumbbell press yechipfuva
  • Kusimbisa chipfuva ne dumbbells
  • Dumbbell alternate bench press technique
  • Dumbbell maekisesaizi echipfuva tsandanyama
  • Maitiro ekuita dumbbell alternate bhenji press"
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