Mmene Mungapangire Dondbell Overhead Press

Kuchita Masewera kwa Mipingo ndi Triceps

Makina apamwamba apamwamba amatulutsa mphamvu pamapapewa ndipo amapanga maziko a kukhazikika. Zingatheke pokhazikika kapena kukhala pamalo oimirira, ndipo zimakhala zokhazikika pamapewa kapena kuzungulira mu nyundo. Malo ogona amathandizira kukhazikika kumbuyo , pamene malo akuyima amagwiritsa ntchito minofu yambiri.

1 - Mapindu a Dumbbells

Anthu ambiri amalumbirira ndi Nautilus ndi makina ofanana kuti aphunzitse mphamvu. Ndipo bwanji? Makina amenewa amalekanitsa minofu ya munthu ndi kulimbikitsa mawonekedwe abwino. Ndiye n'chifukwa chiyani machitidwe amavutitsa kuti apereke zolemera zaulere ndi zopopera pambali pa makina?

Zopusa zimapindulitsa kwambiri. Chifukwa chimodzi, iwo ndi okwera mtengo kwa anthu omwe amasangalala kugwira ntchito panyumba, mmalo mwawo kapena kuwonjezera pa kugonana. Kuwonjezera pamenepo, kugonana kumakhala kosavuta kumva: kumatha kugwiritsidwa ntchito pazochitika zosiyanasiyana zophunzitsira mphamvu. Potsirizira pake, zopusa zimapempha ophunzitsa mphamvu kuti aphunzire bwino.

2 - Kupanga Pulogalamu Yoyang'anira Dumbbell pamwamba

1. Imani bwino ndikupunthirani kumbuyo.
2. Gwiritsani dzanja lanu pakhosi pamaperewa. Zikwangwani ziyenera kukhala mkati ndi makoswe akuyang'ana mmwamba.
3. Kwezani zitsulo pamwamba pa mutu mutayendetsedwa bwino , kuonetsetsa kuti musamangomangirira manja ndikukweza chophatikizira. Pumulani pamwamba pa ulendo.
4. Exhale pamene mukukwera mmwamba.
5. Bweretsani zitsulo kumapewa.

Zosankha: Zida zina, kupanikizana ndi wina ndiyeno, m'malo mwa zida zonsezo mwakamodzi.

3 - Kukonza malo okhala pa Dumbbell Overhead Press

Pamene makina osindikizira a pamwamba ndi kusuntha mwachidule, mungathe kuchita chimodzimodzi mutakhala pansi. Mndandanda wa pamwamba wa makina apamwamba kwambiri umapereka zowonjezereka kwambiri, zomwe zimapangitsa kuti anthu omwe ayamba kuphunzira mwamphamvu akuyambe bwino. Ikhozanso kukhala njira yabwino kwa anthu omwe ali ndi vuto lakumbuyo kapena kuvulala.

Kuti mutsirize ntchitoyi, ingokhalani pa benchi (imodzi yokhala ndi chithandizo chambuyo ndi yabwino). Kenaka tsatirani ndondomeko 2-5 pamwamba, kapena sankhani njira yowonjezera-mkono-p-nthawi.

4 - Zomwe Muyenera Kudziwa Ponena za Dumbbell Overhead Press

Ntchitoyi ikhoza kuchitidwa, kukhala pansi, ndi manja osakaniza kapena ndi nyundo yomwe mitengoyo imatembenuzidwira kumaso. Kupanga makina apamwamba pamwamba pa malo oimirira kumalimbikitsa kukhazikika mwa kufunika kokwanira kuti achite. Kugwiritsira ntchito mabulosi ndi njira ina.

Kuti mukhale otetezeka, sungani nsana wanu molunjika nthaŵi zonse, ndipo musatseke msana wanu mobwerezabwereza pamene mukukweza pamwamba pake. Kugwedeza kwakukulu kumunsi kumbuyo kungakhale chizindikiro chakuti kulemera kwako ndi kolemetsa kwambiri. Kupititsa patsogolo kulemera kochepa kuti mugwiritse msana wanu pamalo otetezeka ndi kumanga kulemera kwakukulu.

Malangizo awa akhoza kukuthandizani kuti mukhale otetezeka pamene mukukhala ndi mphamvu:

• Kwa kuwonjezeka kwina, sungani mapewa pansi ndi kumbuyo nthawi ya makina.
• Musamangokhalira kukankhira mopanda phokoso ndikuphwanya msemphana. (Ndibwino kuti mutseke, khalani ofatsa.)
• Sungani kayendetsedwe ka zolemera, ndipo musalole kuti apite kutali kwambiri kapena kubwerera panthawi yokakamiza. Yesetsani kuwasungira mumsewu pamwamba pa mutu.