Njani (kwaye ngoba) ukwenza iDumbbell Chest Fly

Umxholo

• Zeziphi izihlunu ezisebenza dumbbell esifubeni seempukane?
• Isifuba esivulayo
• Ukurhoxiswa kwescapsular
• Uyenza njani i-dumbbell chest fly
• Izixhobo oza kuzifuna
• Impukane yesifuba sikaDumbbell
• Thambekisa ibhentshi dumbbell esifubeni
• Ukuma kwesifuba kubhabha
• Inkqubela phambili
• Iingcebiso zokhuselo
• Yise kude

I-dumbbell chest fly yinyama ephezulu yomzimba enokunceda ukomeleza isifuba namagxa. Indlela yesiko yokwenza i-dumbbell chest fly kukuba uhambe xa ulele ngomqolo kwisitulo esicabalele okanye esithobekileyo. Kukho ukwahluka okumileyo.

Funda ukufunda okungakumbi ngale ntshukumo, kubandakanya ukuba ungayenza njani, umahluko, izibonelelo kunye neengcebiso ngokhuseleko.

Zeziphi izihlunu ezisebenza dumbbell esifubeni seempukane?

I-dumbbell chest fly isebenza kwezi zihlunu zilandelayo:

• isifuba
• amagxa
• triceps

Ezinye izibonelelo zibandakanya oku kulandelayo.

Isifuba esivulayo

I-dumbbell chest fly inokunceda ukuvula izihlunu zesifuba sakho. Ukuvulwa kwesifuba kunokunceda ukunciphisa iintlungu ezisezantsi, ukunyusa uluhlu lokuhamba, kunye nokunciphisa ukuqina emzimbeni ophezulu.

Ukuba wenza iimpukane zesifuba sedumbbell njengendlela yokuvula izihlunu zesifuba sakho, cinga ukusebenzisa ubunzima obulula, okanye kungabikho bunzima. Oko kunokukunceda ufumane uluhlu olupheleleyo lwesindululo esivela ngaphandle kokuhambisa ngaphezulu. Ukwandisa kakhulu kunokukhokelela ekonzakaleni.

Ukurhoxiswa kwescapsular

Ukuzivocavoca okurhoxisiweyo kunokunceda ukuphucula ukuma komzimba kwaye kukuncede ufumane amandla kummandla wamagxa.

Ukwenza isifuba sedumbbell sibhabha amaxesha ambalwa ngeveki kunokunceda ukuvula isifuba kunye nommandla wamagxa kwaye kuncede ekurhoxiseni igxalaba.

Uyenza njani i-dumbbell chest fly

Izixhobo oza kuzifuna

• dumbbells ezimbini pondo ezintathu
• ibhentshi (ngokuzithandela)

Unokwenza oku kuhamba ngezixhobo ezincinci.

Ukuba ungumqali, qalisa ngobunzima be-dumbbell elula ye-3 ukuya kwi-5 yeepawundi. Ukuba uhambele phambili kwimithambo ephezulu yomzimba, cinga ukusebenzisa i-8 ukuya kwi-10 yeesisindo sobunzima endaweni yoko. Unako kwakhona ukwandisa ubunzima njengoko usiya phambili.

Ukuba ufuna ukuzama ukubhabha kwesifuba sendabuko, uya kudinga ukufikelela kwibhentshi elisicaba.

Impukane yesifuba sikaDumbbell

Izixhobo eziyimfuneko: iseti yee-dumbbells ezi-2, ibhentshi elisicaba

1. Thetha caba ngomqolo kwibhentshi ethe tyaba. Beka iinyawo zakho ngokuqinileyo kumgangatho ngapha nangapha kwebhentshi. Intloko yakho kunye nomva kufuneka uhlale ucinezelwe ngokuqinileyo ebhentshini kulo lonke ixesha lokuzilolonga.
2. Cela indawo yokubuza ukuba ikunike i-dumbbells ezi-2, okanye ngobunono uzichole phantsi kwaye ubambe 1 kwisandla ngasinye.
3. Phakamisa iingalo ngaphezulu kwentloko ukuze zandiswe kodwa zingatshixwa ngaphandle. Kuya kubakho ukugoba okuncinci engqinibeni yakho, kwaye iintende zakho kunye ne-dumbbells kufuneka zijongane.
4. Inhale kwaye unciphise kancinci i-dumbbells kwi-arc motion de ibe ihambelana nesifuba. Iingalo zakho ziya kwandiswa ziye emacaleni kodwa zingatshixelwa ngaphandle. Musa ukulahla iingalo zakho ngaphantsi kwamagxa akho.
5. Khupha kwaye ucofe kancinci iidumbbells kwisindululo esifanayo searc.
6. Yenza i-10-15 reps. Phumla. Yenza iiseti ezi-3 zizonke.

Thambekisa ibhentshi dumbbell esifubeni

Izixhobo ezifunekayo: iseti yee-dumbbells ezi-2, ukuthoba ibhentshi

1. Qala ngeflethi yakho yangasemva kwisitulo esityebileyo, esisezantsi saya kwiidigri ezingama-30. Bamba i-dumbbell e-1 kwisandla ngasinye.
2. Qala ngeengalo zakho kwinqanaba lesifuba emacaleni akho, iingqiniba zigobile kwaye zalatha.
3. Cotha kancinci kwaye uphakamise iingalo zakho ngaphezulu kwesifuba.
4. Faka kwaye unciphise kancinci iingalo zakho emacaleni akho kwindawo yokuqala.
5. Qhubeka ucinezela.
6. Yenza i-10-15 reps. Yenza iiseti ezi-3.

Ukuma kwesifuba kubhabha

Izixhobo eziyimfuneko: 2 dumbbells

1. Yima ubude ngeenyawo zakho ububanzi bamagxa. Gcina i-1 dumbbell kwisandla ngasinye.
2. Zisa iingalo zakho ngqo phambi kwakho ukuze zikwinqanaba lesifuba, iintende zijongana.
3. Yandisa iingalo emacaleni, de kube zandiswa iingalo zakho. Gcina iingalo kwinqanaba lesifuba lonke ixesha.
4. Babuyisele kwiziko. Phinda amaxesha ali-10-15. Yenza iiseti ezi-3.

Inkqubela phambili

Njengoko uqhubela phambili nokuzivocavoca isifuba sedumbbell, zama ukwandisa ubunzima beebellbumb ozisebenzisayo veki nganye okanye ngeveki nganye. Unokuzama ukuphakamisa ezimbini ukuya kwezintathu iiponti veki nganye.

Ngenye indlela, ungazama ukwenza i-dumbbell chest fly kwibhola yokuzilolongela umceli mngeni ongaphezulu. Oku kunzima kuba kuya kufuneka usebenzise isiseko sakho ukuzinzisa umzimba wakho ngalo lonke ixesha ushukuma.

Ekugqibeleni, unokufuna ukuqhubela phambili usebenzisa umatshini wokutsala intambo okanye ukwenza oomatshini bokushicilela bebhentshi ejimini.

Ukuba kunokwenzeka, yiba nomqeqeshi oqinisekisayo oza kukubonela kwaye akufundise indlela yokwenza ngokuchanekileyo le mithambo. Ukusebenzisa ifom echanekileyo kunokukunceda ufumane uninzi lwentshukumo, kwaye kunokukunceda ukukhusela ukulimala.

Iingcebiso zokhuselo

Thetha nogqirha wakho ngaphambi kokwenza le ntshukumo ukuba unokwenzakala emqolo, egxalabeni, okanye engalweni. Ugqirha wakho unokucebisa ngokwahluka okanye acebise ukuthintela oku kuhamba.

Ukuba unengxaki ngokuqhuba ngokuchanekileyo, cinga ukusebenzisa ubunzima obulula. Unokuzama ukuhamba ngaphandle kobunzima ukukunceda ukuba uqhelane nesindululo. Nje ukuba ushiye ezantsi, ungathi chu ukongeza ubunzima.

Yise kude

I-dumbbell chest fly ingangumsebenzi olungileyo ukuba ujonge ukwakha amandla esifubeni sakho, egxalabeni, nakwizihlunu zengalo. Qala ngeseti yokukhanya yee-dumbbells ukuba usaqala, kwaye ukonyusa kancinci isixa sobunzima veki nganye njengoko usakha amandla.

Hlanganisa iimpukane zesifuba kunye nezinye izivivinyo zesifuba, njenge-pushups, isifuba sesifuba, iiplanga, kunye nokuhlala phantsi kwe-cable ye-cable, ukufumana iziphumo ezilungileyo. Kulumkele iimpukane zesifuba ukuba wenzakele okanye usentlungwini. Soloko ujongana nogqirha wakho ngaphambi kokuba uqalise umkhuba omtsha wokuzilolonga.