Ungakwenza kanjani (futhi Kungani) ukwenza i-Dumbbell Chest Fly

-Delile

• Yimiphi imisipha esebenza dumbbell esifubeni izimpukane?
• Isifuba esivulayo
• Ukuhoxa okuyisisekelo
• Ungayenza kanjani i-dumbbell chest fly
• Izinsiza ozodinga
• Impukane yesifuba se-Dumbbell
• Thambekela ebhentshini dumbbell esifubeni fly
• Izimpukane ezimile
• Intuthuko
• Amathiphu okuphepha
• Ukudla okudlela endlini

I-dumbbell chest fly ingumzimba ongaphezulu wokuzivocavoca umzimba ongasiza ekuqiniseni isifuba namahlombe. Indlela yendabuko yokwenza i-dumbbell chest fly ukwenza ukuhamba ngenkathi ulele ngomhlane ebhentshini eliyisicaba noma elithambekele. Kukhona nokwehluka okumile.

Funda ukuze ufunde kabanzi ngalokhu kuhamba, kufaka phakathi ukuthi ungakwenza kanjani, ukuhluka, izinzuzo, namathiphu okuphepha.

Yimiphi imisipha esebenza dumbbell esifubeni izimpukane?

I-dumbbell chest fly isebenza ngemisipha elandelayo:

• isifuba
• emahlombe
• ama-triceps

Ezinye izinzuzo zifaka okulandelayo.

Isifuba esivulayo

I-dumbbell chest fly ingakusiza ukuvula imisipha yesifuba sakho. Izivuli zesifuba zingasiza ukunciphisa izinhlungu eziseqolo, zikhuphule ukunyakaza, futhi zinciphise ukuqina emzimbeni ongenhla.

Uma wenza izimpukane zesifuba se-dumbbell njengendlela yokuvula imisipha yesifuba sakho, cabanga ukusebenzisa izisindo ezilula, noma ngisho nezisindo ezingekho. Lokho kungakusiza ukuthi uthole uhla oluphelele lokunyakaza kusukela ekuhambeni ngaphandle kokusebenzisa ngokweqile. Ukunwebeka kakhulu kungaholela ekulimaleni.

Ukuhoxa okuyisisekelo

Ukuzivocavoca kwe-scapular kungasiza ekuthuthukiseni ukuma komzimba futhi kukusize uthole amandla esifundeni sehlombe.

Ukwenza i-dumbbell yesifuba indiza izikhathi ezimbalwa ngesonto kungasiza ukuvula isifuba nehlombe kanye nokusiza ukuhoxiswa kwehlombe.

Ungayenza kanjani i-dumbbell chest fly

Izinsiza ozodinga

• ama-dumbbells amabili ama-3-10
• ibhentshi (uma uthanda)

Ungakwenza lokhu kuhamba ngemishini encane.

Uma usaqala, qala ngesisindo esincane sedumbbell samakhilogremu ama-3 kuye kwayi-5. Uma uthuthuke kakhulu ekuzivocavoca umzimba okuphezulu, cabanga ukusebenzisa izisindo zamaphawundi eziyi-8 kuye kwezingu-10 esikhundleni salokho. Futhi ungandisa isisindo njengoba uthuthuka kakhulu.

Uma ufuna ukuzama i-dumbbell chest fly yendabuko, uzodinga nokufinyelela ebhentshini eliyisicaba.

Impukane yesifuba se-Dumbbell

Izinsiza kusebenza ziyadingeka: iqoqo lama-dumbbell amabili, ibhentshi eliyisicaba

1. Lala phansi ngomhlane ebhentshini elithambile. Beka izinyawo zakho ngokuqinile phansi ngapha nangapha kwebhentshi. Ikhanda lakho nomhlane wakho kufanele uhlale ucindezelwe ngokuqinile ebhentshini kulo lonke lolu vivinyo.
2. Cela i-spotter ukuthi ikunikeze ama-dumbbells ama-2, noma uwacoshe ngobumnene phansi bese ubamba 1 esandleni ngasinye.
3. Phakamisa izingalo ngaphezulu kwekhanda ukuze zelulwe kepha zingakhiyelwa ngaphandle. Kufanele kube nokugoba okuncane endololwaneni yakho, futhi izintende zezandla zakho nezimbumbulu kufanele zibhekane.
4. Donsa futhi wehlise kancane ama-dumbbells ngokunyakaza kwe-arc aze ahambisane nesifuba. Izingalo zakho zizonwetshwa ezinhlangothini kepha zingakhiyelwa ngaphandle. Ungawisi izingalo zakho ngaphansi kunamahlombe akho.
5. Exhale bese ucindezela kancane ama-dumbbells phezulu ngokunyakaza okufanayo kwe-arc.
6. Yenza ama-reps ayi-10-15. Phumula. Yenza amasethi ama-3 esewonke.

Thambekela ebhentshini dumbbell esifubeni fly

Izinsiza kusebenza ziyadingeka: iqoqo lama-dumbbell ama-2, ibhentshi elithambekele

1. Qala ngeflethi yakho yangemuva ebhentshini elithambekele, elehliselwa kuma-30 degrees. Bamba i-dumbbell engu-1 esandleni ngasinye.
2. Qala ngezingalo zakho ezingeni lesifuba ezinhlangothini zakho, izindololwane zigobile futhi zikhomba.
3. Khipha kancane bese uphakamisa izingalo zakho ngaphezu kwesifuba sakho.
4. Faka futhi wehlise kancane izingalo zakho ezinhlangothini zakho endaweni yokuqala.
5. Qhubeka ucindezele phezulu.
6. Yenza ama-reps ayi-10-15. Yenza amasethi ama-3.

Izimpukane ezimile

Izinsiza kusebenza zidingeka: ama-dumbbells ama-2

1. Sukuma ubude ngezinyawo zakho zihlukaniswe ububanzi. Gcina i-dumbbell engu-1 esandleni ngasinye.
2. Letha izingalo zakho ziqonde ngqo phambi kwakho ukuze zibe sezingeni lesifuba, izintende zibhekane.
3. Yelula izingalo zakho ezinhlangothini, kuze kube yilapho izingalo zakho zelulwa. Gcina izingalo ezingeni lesifuba sonke isikhathi.
4. Babuyise enkabeni. Phinda izikhathi eziyi-10-15. Yenza amasethi ama-3.

Intuthuko

Njengoba uqhubeka nokuzivocavoca kwesifuba se-dumbbell, zama ukukhulisa isisindo sama-dumbbell owasebenzisa isonto ngalinye noma elinye isonto. Ungazama ukuphakamisa amakhilogremu amabili kuya kwamathathu isonto ngalinye.

Ngenye indlela, ungazama ukwenza i-dumbbell chest fly kubhola lokuzivocavoca ngenselelo eyengeziwe. Lokhu kunzima ngoba uzodinga ukusebenzisa ingqikithi yakho ukuzinzisa umzimba wakho lapho uhamba.

Ekugcineni, ungahle uthande ukuqhubekela phambili usebenzisa umshini wokudonsa izintambo noma ukwenza imishini yebhentshi ejimini.

Uma kungenzeka, yiba nomqeqeshi oqinisekisiwe ozokubonela futhi akufundise ukuthi ungakwenza kanjani kahle lokhu kuvivinya umzimba.Ukusebenzisa ifomu elifanele kungakusiza uthole okuningi ekuhambeni, futhi kungasiza ekuvimbeleni ukulimala.

Amathiphu okuphepha

Khuluma nodokotela wakho ngaphambi kokwenza lokhu kuthutha uma ulimele emuva, ehlombe noma engalweni. Udokotela wakho angancoma ukuhluka noma asikisele ukugwema lokhu kuhamba.

Uma unenkinga yokwenza kahle ukuhambisa, cabanga ukusebenzisa isisindo esilula. Ungazama futhi ukuhambisa ngaphandle kwezisindo ukukusiza ujwayele ukunyakaza. Uma usunokunyakaza phansi, ungangeza kancane izinsimbi.

Ukudla okudlela endlini

I-dumbbell chest fly ingaba umsebenzi omuhle uma ubheka ukwakha amandla esifubeni sakho, ehlombe nasengalweni yemisipha. Qala ngesethi ekhanyayo yama-dumbbells uma usaqala, futhi wandise kancane inani lesisindo isonto ngalinye njengoba wakha amandla.

Hlanganisa izimpukane zesifuba nezinye izivivinyo zesifuba, njengama-pushups, umshini wokucindezela isifuba, amapulangwe, kanye nokuhlala phansi kokucindezela ikhebula, ukuthola imiphumela emihle. Gwema izimpukane zesifuba uma ulimele noma usezinhlungwini. Njalo hlola nodokotela wakho ngaphambi kokuqala inqubo entsha yokuzivocavoca umzimba.