Dumbbell Arnold Press
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Overview:
The Dumbbell Arnold Press ke boikoetliso ba ho haha matla boo haholo-holo bo lebisang mahetleng, ha bo ntse bo kenyelletsa sefuba se ka holimo le triceps. Boikoetliso bona, bo rehelletsoeng ka tšōmo ea kaho ea 'mele Arnold Schwarzenegger, e loketse ba qalang le ba chesehelang boikoetliso bo tsoetseng pele ka lebaka la matla a eona a feto-fetohang ho latela boima bo sebelisitsoeng. Batho ka bomong ba ka batla ho etsa boikoetliso bona ho ntlafatsa matla a 'mele, ho ntlafatsa tlhaloso ea mesifa, le ho tšehetsa ts'ebetso e ntle mesebetsing e meng ea' mele.
Table of Contents
Instructions
Step-by-step guide:
- Qala boikoetliso ka ho phahamisa li-dumbbells holimo ha u ntse u potoloha matsoho a hao e le hore matsoho a hao a shebane ka pele holimo holimo.
- Hang ha matsoho a hao a atolositsoe ka ho feletseng ka holim'a hlooho ea hau, ema ho se hokae ho netefatsa hore u sebelisa mesifa ea hao ho laola boima, eseng lebelo.
- Butle-butle theola li-dumbbells sebakeng sa ho qala, u khutlisetsa ho potoloha ha letsoho e le hore matsoho a hao a shebane le 'mele oa hau hape.
- Pheta mehato ena bakeng sa palo e lakatsehang ea ho pheta-pheta, ho etsa bonnete ba ho boloka sebopeho se setle nakong eohle ea boikoetliso.
Exercise Tips:
- **Qoba ho Sebelisa Boima bo Feteletseng**: Phoso e tloaelehileng ke ho sebelisa boima bo feteletseng. Sena se ka lebisa sebopehong se fosahetseng le kotsi e ka bang teng. Qala ka boima ba 'mele boo u ka bo sebetsanang ka boiketlo bakeng sa 10 ho isa ho 12 reps. Ha u ntse u matlafala, u ka eketsa boima ba 'mele butle-butle ha u ntse u boloka foromo e ntle.
- **Ho Boloka Motsamao o Laoloang**: Qoba ho sisinyeha ka potlako, ho sisinyeha. Ho e-na le hoo, phahamisa le ho theola litšepe ka mokhoa o liehang, o laolehileng. Sena ha se fokotse kotsi ea kotsi feela empa hape se eketsa tsitsipano ea mesifa, e lebisang liphellong tse molemo.
FAQ
Can beginners do the Dumbbell Arnold Press?
E, ba qalang ba ka etsa boikoetliso ba Dumbbell Arnold Press. Leha ho le joalo, ho kgothaletswa ho qala ka boima bo bobebe ho qoba kotsi le ho netefatsa sebopeho se nepahetseng. Hape ho molemo ho ba le mokoetlisi kapa motho ea nang le boiphihlelo ea teng ho tataisa le ho lokisa liphoso tsa mofuta ofe kapa ofe. Joalo ka boikoetliso bofe kapa bofe, ho bohlokoa ho iphuthumatsa hantle pele o qala le ho eketsa boima butle-butle ha matla le mamello li ntse li ntlafala.
What are common variations of the Dumbbell Arnold Press?
- Single Arm Arnold Press: Phetolelo ena e etsoa letsoho le le leng ka nako, e ka thusang ho ntlafatsa ho se lekane ha mesifa leha e le efe le ho matlafatsa matla ka kakaretso.
- E eme Arnold Press: Ho e-na le ho lula, phapang ena e etsoa e eme, e kopanelang mokokotlo le 'mele o ka tlaase bakeng sa botsitso.
- Incline Arnold Press: Sena se etsoa bencheng e sekametseng, e lebisang karolo e ka holimo ea mesifa ea mahetla ka matla haholoanyane.
- Arnold Press ka Lihlopha tsa Resistance: Ho e-na le li-dumbbells, phapang ena e sebelisa lihlopha tsa ho hanyetsa, tse ka fanang ka mofuta o fapaneng oa ho hanyetsa le phephetso ho mesifa.
What are good complementing exercises for the Dumbbell Arnold Press?
- Barbell Overhead Press: Boikoetliso bona bo boetse bo lebisa mesifa ea deltoid joaloka Arnold Press, empa tšebeliso ea barbell e fana ka mofuta o fapaneng oa ts'usumetso ka lebaka la botsitso le matla a hlokahalang, ho matlafatsa tsoelo-pele ea mahetla ka kakaretso.
- Dumbbell Front e Phahamisa: Tsena li shebile ka ho khetheha li-deltoids tse ka pele, tse tlatselletsang Arnold Press ka ho netefatsa hore libaka tsohle tsa lehetla li sebetsoa ka nepo.
Related keywords for Dumbbell Arnold Press:
- Arnold Press boikoetliso
- Boikoetliso ba mahetla a li-dumbbell
- Arnold Dumbbell Tobetsa
- Boikoetliso ba ho matlafatsa mahetla
- Arnold Press bakeng sa mahetla
- Dumbbell boikoetliso bakeng sa mesifa ea mahetla
- Arnold ho ikoetlisa ka mahetla
- Mokhoa oa Dumbbell Arnold Press
- Mokhoa oa ho etsa Arnold Press
- Ho haha mesifa ea mahetla ka Dumbbell.