A: chifuwa
1.
Ntchito: Gonani pabenchi yanu muli ndi ma dumbbells mmanja onse awiri, muli ndi zopumira pamapewa anu, mitengo yakanjedza ikuyang'ana mmwamba, kanikizani ma beluwo mpaka manja anu atawongoka, imani pang'ono, ndikubwerera pang'onopang'ono pamalo amenewo. , kulola kupendekera kwathunthu ndikuwonjezera kwathunthu kwa zazikulu za pectoralis.
2. Kukankhira kumtunda kwa oblique: makamaka paminyewa ya pachifuwa.
Ntchito: mfundo yayikulu ndiyofanana ndi makina osindikizira, kusiyana ndikuti malo opondapo amasinthidwa kukhala 30 ~ 40 degrees of inclining, atagona kuti achite.
3. Mbalame zomwe zimakhalapo pakadali pano: zimayeserera poyambira pachifuwa chapakati.
Kuchita: Kugona pabenchi, ma dumbbells awiri, mitengo ikhathamira, mikono iwiri molunjika pamwamba pachifuwa, mikono iwiri ipinda chigongono mbali zonse za dumbbells arc mpaka kutsika kwambiri, minofu ya chifuwa imafutukuka, minofu ya chifuwa ikukakamiza mikono ikukweza kuti ibwezeretse.
Chachiwiri: phewa
1. Malangizo: makamaka masewera olimbitsa thupi akunja, apakatikati ndi omaliza.
Ntchito: kukhala, mabelu awiri mbali zina za thupi, zigongono ziwiri kunja, chikhatho chamtsogolo, mu arc kukankhira ma dumbbells pamalo apamwamba kwambiri, imani kanthawi, pang'onopang'ono muziwongolera ma dumbbells molingana ndi njira yoyambirira (arc). Zokuthandizani: Muthanso kuchita chiimire, ndi mikono yonse nthawi imodzi, kapena ndi dzanja limodzi motsatana.
2. Kutukula kwotsatira: makamaka masewera olimbitsa thupi apakati.
Ntchito: Mangirirani mabelu awiri kutsogolo kwa miyendo yanu, tsamira patsogolo pang'ono, pindani pang'ono mivi yanu, ndikukweza zipilala zanu mbali zanu kuti mukhale ndi kutalika. Ikani minofu ya deltoid pamalo "apamwamba". Imani kaye, kenako pang'onopang'ono mubwerenso phewa.
3. Kwezani mbali yak kupinda: makamaka chitani zolimbitsa thupi zakumbuyo.
Ntchito: Gwirani ma dumbbells awiri, mitengo ya kanjedza ikuyang'anizana, igwadireni ndi mawondo, khola la thupi, mikono mpaka mbali, ndikuwongolera kubwerera pang'onopang'ono.
Kugwedeza kwamapewa: Yang'anani pa minofu ya trapezius.
Ntchito: Gwirani mabelu onse awiri pambali panu, pindani mawondo anu pang'ono, tsitsani thupi lanu kumtunda, kwezani mapewa anu, yesani kukhudza khutu la khutu ndi ma acromial, imani kaye pang'ono, kenako pang'onopang'ono muziwongolera ndikubwezeretsanso.
Atatu: kubwerera
Kupalasa ndi manja onse atawerama: Imayang'ana pa latissimus dorsi.
Ntchito: Gwadani maondo anu pang'ono, gwirani chingwecho m'manja onse awiri, khalani kutsogolo ndi pansi pa thupi lanu, ndipo gwiritsani ntchito latissimus dorsi contraction force kuti mukweze dumbbell kumtunda ndi kutalika kwa phewa kapena pang'ono pang'ono kuposa phewa, imani Zindikirani: mukapalasa, minofu ya latissimus dorsi imagwiridwa makamaka ndikuwonjezeredwa. Thupi lakumwamba siliyenera kukwezedwa kuti tipewe kubwereka.
2. Kupinda mkono umodzi: Makamaka kumbuyo kwakunja ndi kumbuyo.
Ntchito: Gwirani cholumikizira ndi dzanja likuyang'ana mkati ndipo dzanja lina likuthandiza nangula pa bondo la mwendo womwewo kuti thupi likhale lolimba. kubwerera pang'onopang'ono (kutambasula kwathunthu kumbuyo), kenako sinthani kuchokera mbali imodzi kupita mbali inayo.
3. Kukoka mwendo kowongoka: Yang'anani kumbuyo kwenikweni, gluteus maximus, ndi biceps femoris.
Ntchito: gwirani ma dumbbells m'manja onse ndikulendewera kutsogolo kwa thupi, mapazi otseguka mwachilengedwe, m'lifupi mwamapewa, miyendo yowongoka, kubwerera molunjika, kutsogolo kwa thupi, mutu, mpaka thupi lakumtunda lili pafupi kufanana ndi nthaka. gwirizanitsani ndi kukakamiza thupi lakumwamba kubwerera.
Post nthawi: Jul-13-2021