Chest Workout (3) – Incline Dumbbell Press Prsni Workout (3) - naklon Bućica Sporočilo

When I first started weight training, my upper part of chest (upper pectorals) did not develop well. Ko sem prvič začel utezima, moj zgornji del prsnega koša (zgornji pectorals) niso dobro razviti. I just did not bother until I realized that gym goers have better shape of chests. Jaz šele did ne sitnost do sem spoznala, da telovadnice goers boljši obliki zavojčkov. One of the workouts meant for this part of muscle is incline dumbbell press. Eden od workouts mišljen za ta del mišice se prikloni Bućica pritisnite. This exercise is good in developing and refining the upper chest, front and side of the shoulders, sides of the chest and the triceps too. Ta postopek je dober pri razvoju in izboljšanju zgornjih prsih, spredaj in ob strani na ramenih, straneh prsnega koša in Opruzač preveč. These muscles are crucial in all upward and forward-reaching pushing and throwing actions. Te mišice so ključnega pomena v vseh navzgor in naprej dosega potiskanja in metanje ukrepov. If you are a boxer or basketball players , you will appreciate the importance of having these muscles being built strong. Če ste Pevec ali košarko igralci, boste cenili pomen imajo te mišice so zgrajena močna.

Steps: Koraki:

1. Lie on an incline bench which is between 30 and 45 degrees . Lie na naklon klopi, ki je med 30 in 45 stopinj. If the angle is too steep (more than 45 degrees), you may end up taking the work away from the chest and working the anterior deltoids (the front of the shoulder) more. Če se kot preveč strm (več kot 45 stopinj), lahko na koncu ob delo proč od prsi in dela v predhodniku deltoids (prednji del ramen) več.
2. Put your feet firmly on floor to create a stable position. Daj noge trdno na tleh za oblikovanje stabilnega položaja.
3. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. Poskrbite, da vaša rit, hrbet, ramena in glava so trdno namesti na klop.
4. Take a dumbbell in each hand with a pronated (palms facing away from your body) grip. Vzemi Bućica v vsaki roki z pronated (dlani obrnjene proč od vašega telesa) prijem.
5. Start with a light weight. Začnite z lahkim teže. The weights should be parallel with each other, palms facing outward. Uteži morajo biti nameščene vzporedno z drugimi, dlani obrnjene navzven. Press the dumbbells upward and slightly in and stop just shy of your elbows being locked. Pritisnite dumbbells navzgor in rahlo v ustavi in samo sramežljiv vašega komolci so zaklenjena.
6. Exhale as you pass the point of greatest resistance. Izdihnite kot vam točke največji odpor.
7. Pause slightly (for a second) at the top of the movement and repeat. Zamrzni malo (za sekundo) na vrhu potrdila o gibanju in ponovite. Inhale and hold your breath as you lower the dumbbells. Vdihniti in zadržite sapo, ko je nižja dumbbells.
8. Do 2 to 3 sets of this exercise with 8 to 12 repetitions each set. Ali 2 do 3 določa te naloge z 8 do 12 ponovitev vsak sklop.

Tips: Nasveti:

• If you are a beginner, start with a light weight. Če ste začetnik, začnite z lahkim teže.
• Use moderate rate of speed , keeping the dumbbells under control at all times. Uporabi zmerno stopnjo hitrosti, s dumbbells pod nadzorom ves čas.
• You do not have to wear only an underwear to do the incline dumbbell press (as shown in the picture below). Nimate nositi samo spodnje perilo, da storijo Nagnite Bućica pritisnite (kot je prikazano na sliki spodaj). It just won't help. Samo ne bo pomagal.

• Chest Workout (4) – Decline Bench Press Prsni Workout (4) - Zmanjševanje Bench Press
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• Shoulders Workout (3) – Arnold Dumbbell Press Ramena Workout (3) - Arnold Bućica Sporočilo
• Chest Workout (1) – Barbell Bench Press Prsni Workout (1) - Štangla Bench Press

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