Sei (uye Nei) Kuti Uite Dumbbell Chest Fly

Zvemukati

• Ndeapi mhasuru anoita dumbbell chipfuva nhunzi dzinoshanda?
• Chest kuvhura
• Scapular kudzosa
• Maitiro ekuita dumbbell chest kubhururuka
• Zvishandiso zvaunoda
• Dumbbell chipfuva kubhururuka
• Tenderedza bhenji dumbbell chipfuva kubhururuka
• Akamira chifuva achibhururuka
• Kufambira mberi
• Matipi ekuchengetedza
• Tora woenda nazvo

Iyo dumbbell chest kubhururuka chiitiko chepamusoro chemuviri chinogona kubatsira kusimbisa chipfuva nemapfudzi. Iyo yetsika nzira yekuita dumbbell chipfuva kubhururuka ndeye kufamba iyo iwe wakarara kumusana kwako pabhenji kana yakatenderedza bhenji. Kune zvakare kumira kwakamira.

Verenga pamusoro kuti udzidze zvakawanda nezvekufamba uku, kusanganisira maitiro ekuzviita, misiyano, mabhenefiti, uye matipi ekuchengetedza.

Ndeapi mhasuru anoita dumbbell chipfuva nhunzi dzinoshanda?

Iyo dumbbell chest inobhururuka inoshanda inotevera mhasuru:

• chipfuva
• mapepa
• triceps

Zvimwe zvakanaka zvinosanganisira zvinotevera.

Chest kuvhura

Iyo dumbbell chest kubhururuka inogona kubatsira kuvhura kwako chipfuva mhasuru. Chest openers inogona kubatsira kudzikisa kumusoro kurwadziwa, kuwedzera kufamba, uye kudzikamisa kuomarara mumuviri wepamusoro.

Kana iwe uri kuita dumbbell chipfuva nhunzi senzira yekuvhura yako chipfuva mhasuru, funga kushandisa akareruka zviyereso, kana kunyangwe pasina zviyereso. Izvo zvinogona kukubatsira iwe kuti uwane izere renhamba yekufamba kubva mukufamba pasina overextending. Kuwedzera zvakanyanya kunogona kutungamira mukukuvara.

Scapular kudzosa

Scapular yekudzosa kurovedza muviri kunogona kubatsira kuvandudza mamiriro uye kukubatsira iwe kuwana simba munzvimbo yepafudzi.

Kuita chifuva dumbbell inobhururuka kakati wandei pasvondo kunogona kubatsira kuvhura chipfuva nefudzi nzvimbo uye kubatsira nepafudzi kudzosa.

Maitiro ekuita dumbbell chest kubhururuka

Zvishandiso zvaunoda

• maviri matatu mapaundi dumbbells
• bhenji (kusarudza)

Iwe unogona kuita kufamba uku uine zvishoma zvishandiso.

Kana iwe uri wekutanga, tanga nechiedza dumbbell huremu hwe3 kusvika ku5 mapaundi. Kana iwe uchinge wakanyanya kumberi pane epamusoro muviri maekisesaizi, funga kushandisa masere kusvika gumi pondo uremu panzvimbo. Iwe unogona zvakare kuwedzera huremu sezvo iwe uchikwira zvakanyanya kumberi.

Kana iwe uchida kuyedza yechinyakare dumbbell chipfuva kubhururuka, iwe unozodawo mukana kune rakapfava bhenji.

Dumbbell chipfuva kubhururuka

Midziyo inodiwa: seti ye2 dumbbells, sandara bhenji

1. Rara wakarara kumusana kwako pabhenji rakatsenhama rakatsamira. Isa tsoka dzako zvakasimba pauriri kune rimwe divi rebhenji. Musoro wako uye musana unofanirwa kuramba wakamanikidzwa kupinda mubhenji panguva yese yechiitwa.
2. Kumbira mucherechedzi kuti akupe ma dumbbhero maviri, kana zvinyoronyoro utore pasi uye ubate 1 muruoko rumwe nerumwe.
3. Simudza maoko kumusoro kumusoro kwemusoro kuti awedzerwe asi asina kukiyirwa kunze. Panofanirwa kuve nekukombama kushoma kugokora rako, uye zvanza zvako uye zvidhoma zvinofanirwa kunge zvakatarisana.
4. Inhale uye zvishoma nezvishoma kudzikisa dumbbells mune arc inofamba kusvikira ivo vachienderana nechipfuva. Maoko ako achawedzerwa kumativi asi asina kukiyirwa kunze. Usadonhedze maoko ako pasi pane ako mafudzi.
5. Exhale uye zvishoma nezvishoma dzvanya dumbbells kumusoro mune imwechete arc inofamba.
6. Ita 10-15 reps. Zorora. Ita 3 seti yakazara.

Tenderedza bhenji dumbbell chipfuva kubhururuka

Midziyo inodiwa: seti ye2 dumbbells, inamira bhenji

1. Tanga nemusana wako wakadzika pabhenji rinotenderedza, iro rakadzikiswa kusvika pamadhigirii makumi matatu. Bata 1 dumbbell mune rumwe ruoko.
2. Tanga nemaoko ako pachipfuva pamativi ako, magokora akakotama uye achinongedza.
3. Zvishoma nezvishoma exhale uye simudza maoko ako pamusoro pechipfuva chako.
4. Inhale uye zvishoma nezvishoma dzikisa maoko ako kumativi ako kunzvimbo yekutanga.
5. Ramba uchimanikidza kumusoro.
6. Ita reps 10-15. Ita maseti matatu.

Akamira chifuva achibhururuka

Zvishandiso zvinodiwa: 2 dumbbells

1. Simuka wakareba uine tsoka dzako pfudzi-upamhi parutivi. Chengeta 1 dumbbell mune rumwe ruoko.
2. Uya nemaoko ako mudenga pamberi pako kuitira kuti ave pachipfuva, michindwe yakatarisana.
3. Wedzera maoko kumativi, kusvikira maoko ako achiwedzerwa. Chengeta maoko pachifuva pamwero nguva yacho yese.
4. Vadzorere kunzvimbo. Dzokorora kagumi nemashanu. Ita maseti matatu.

Kufambira mberi

Sezvo iwe paunofambira mberi neiyo dumbbell chipfuva kubhururuka kurovedza muviri, edza kuwedzera huremu hwemabhero ekunyepedzera aunoshandisa vhiki imwe neimwe kana imwe imwe vhiki. Unogona kuedza kusimudza mamwe maviri kana matatu mapaundi vhiki imwe neimwe.

Neimwe nzira, iwe unogona kuyedza kuita dumbbell chest kubhururuka pane yekurovedza bhora kune rimwezve dambudziko. Izvi zvakaoma nekuti iwe unozofanirwa kushandisa yako yepakati kugadzikana muviri wako mukufamba kwese.

Pakupedzisira, iwe ungangoda kuenderera mberi nekushandisa tambo yekudhonza tambo kana kuita mabhenji ekutsikirira kujimu.

Kana zvichikwanisika, iva nemudzidzisi wega anoona iwe uye achikudzidzisa maitiro ekuita nenzira kwayo zviitwa izvi. Kushandisa fomu chaiyo kunogona kubatsira iwe kuwana zvakanyanya kubva mukufamba, uye zvinogona zvakare kubatsira kudzivirira kukuvara.

Matipi ekuchengetedza

Taura nachiremba wako usati waita danho iri kana uine musana, pfudzi, kana ruoko kukuvara. Chiremba wako anogona kukurudzira kusiyana kana kukurudzira kudzivirira kufamba uku.

Kana iwe uchinetseka nenzira kwayo kuita kufamba, funga kushandisa uremu hwakareruka. Iwe unogona zvakare kuyedza kuita kufamba pasina zviyero kuti ikubatsire kujairira kufamba. Paunenge uchinge uine mafambiro pasi, iwe unogona zvishoma nezvishoma kuwedzera zviyereso.

Tora woenda nazvo

Iyo dumbbell chest kubhururuka inogona kuve yakanaka kurovedza kana iwe uri kutsvaga kuvaka simba mubhokisi rako, chipfuva, uye ruoko mhasuru. Tanga neyakagadzika seti yemadhongi kana iwe uri wekutanga, uye zvishoma nezvishoma wedzera huwandu hwehuremu vhiki imwe neimwe paunenge uchivaka simba.

Sanganisa chipfuva nhunzi pamwe nezvimwe zvipfuva kurovedza muviri, kunge pushups, chipfuva muchina, mapuranga, uye wakagara pakaderera tambo tambo, kuti uwane mhedzisiro. Dzivisa nhunzi dzechipfuva kana iwe ukakuvara kana kurwadziwa. Nguva dzose tarisa nachiremba wako usati watanga mutsva maitiro ekurovedza muviri.