Dumbbell Superman
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Overview:
Iyo Dumbbell Superman ibasa rakazara-muviri iro rinonyanya kusimbisa iyo yakaderera kumashure, glutes, uye hamstrings, ine chechipiri mabhenefiti kumapfudzi uye kumusoro kumashure. Isarudzo yakanakisa yevatambi vematanho ese, kunyanya avo vanoda kuvandudza simba ravo repakati uye kugadzikana. Nekubatanidza chiitiko ichi mumuitiro wako, unogona kukwidziridza chimiro chako, kuderedza njodzi yemarwadzo ekudzokera shure, nekuvandudza mashandiro ako mumitambo yakasiyana-siyana uye mabasa ezuva nezuva.
Table of Contents
Instructions
Step-by-step guide:
- Chengetedza makumbo ako akatwasuka uye pamwe chete, nepo maoko ako achifanirwa kukwidziridzwa zvizere sekunge uri kubhururuka, saka zita rekuti "Superman".
- Zvishoma nezvishoma simudza maoko ako ose nemakumbo kubva pasi zvakakwirira sezvaunokwanisa, kuchengeta mutsipa wako usina kwawakarerekera uye maziso ako akatarisa pasi.
- Bata nzvimbo iyi kwechipiri, uchinzwa chibvumirano muzasi kwako uye glutes.
- Zvishoma nezvishoma dzikisa maoko ako nemakumbo kudzokera kunzvimbo yekutanga, uye dzokorora chiitwa chenhamba yaunoda ye reps.
Exercise Tips:
- Dzora Mafambiro Ako: Chikanganiso chakajairika kumhanyisa kuburikidza nechiitwa. Pane kudaro, simudza uye udzikise muviri wako zvishoma nezvishoma, zvinodzorwa. Izvi zvichabatanidza tsandanyama dzako zvakanyanya uye kuderedza njodzi yekukuvara.
- Sarudza Huremu Hwakanaka: Tanga nehuremu huremu uye zvishoma nezvishoma uwedzere paunenge uchivaka simba. Kusarudza uremu hunorema hunogona kutungamirira kune mhasuru uye chimiro chisina kunaka.
- Batanidza Core Yako: Iyo Dumbbell Superman ikurovedza muviri-yakazara, asi inonyanya kunanga kumashure uye mhasuru dzepakati.
FAQ
Can beginners do the Dumbbell Superman?
Hongu, vanotanga vanogona kuita Dumbbell Superman exercise. Nekudaro, zvakakosha kutanga nehuremu huremu kuti uve nechokwadi chechimiro chakakodzera uye kudzivirira kukuvara. Basa racho rinonyanya kutarisana nechepasi kumashure, asiwo rinoshanda glutes uye hamstrings. Zvakakosha kuchengetedza kufamba kunononoka, kunodzorwa kuti uwedzere kushanda kwechiitwa. Vanotanga vanofanira kufunga nezvekuva nemudzidzisi kana munhu ane ruzivo anotarisira kuona kuti vari kuzviita nemazvo.
What are common variations of the Dumbbell Superman?
- Dumbbell Superman ane Leg Lift: Mumusiyano uyu, unosimudza makumbo ako kubva pasi panguva imwe chete uchisimudza maoko ako, uchiwedzera kusimba kwechiitwa.
- Dumbbell Superman ane Twist: Iyi shanduro inosanganisira kutenderera kumusoro kwekufamba, kusanganisa maoblique muscles kuwedzera kune yakaderera kumashure.
- Dumbbell Superman Pulse: Panzvimbo pekubata pose kumusoro, iwe unoputika kumusoro uye pasi nokukurumidza, izvo zvinowedzera kupisa mumasumbu ako.
- Dumbbell Superman ane Row: Mukusiyana uku, unoita mutsara pamusoro pekufamba, uchishanda mhasuru dzekumashure zvakanyanya.
What are good complementing exercises for the Dumbbell Superman?
- Mapuranga ndechimwe chiitiko chinobatsira pavanenge vachishanda pakudzikama kwepakati, izvo zvakakosha pakuchengetedza chiyero uye chimiro muDumbbell Supermans.
- Glute mabhiriji anogonawo kubatsiridza Dumbbell Supermans sezvavanonongedza glutes uye kudzika kumashure, zvichibatsira kusimbisa simba uye kugadzikana kunodiwa kune Superman exercise.
Related keywords for Dumbbell Superman:
- Dumbbell Superman Workout
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- Hip yakanangana nekurovedza muviri neDumbbell
- Dumbbell Superman hip exercise
- Dumbbell Workout yehudyu tsandanyama
- Superman hip Workout neDumbbell.