http___bodytime.bg_hammer-grip-incline-db-bench-press__1.xml
http___fitnessbodygain.com_perform-inclined-dumbbell-fly-exercise_.xml
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Избутване с дъмбели от полулег при чуков хват Тип : Силово Основни мускули, извършващи движението : Гърди Други мускули, участващи в движението : Рамене, трицепс Екипировка и оборудване : Дъмбели Ниво : Начинаещи Движение : Бутане Начин на изпълнение: ➡ Легнете на пейка с наклон с дъмбели във всяка ръка, които сте поставили върху горната част на бедрата. Дланите на ръцете ви трябва да сочат една друга. ➡ С помощта на бедрата, изправете дъмбелите нагоре и ги нагласете на ширината на раменете. ➡ След като дъмбелите са на ширината на раменете, дръжте дланите на ръцете с неутрален захват (длани, сочещи една към друга). Дръжте встрани, като горната част на ръцете ви е съответствие с раменете (перпендикулярно на торса), а лактите са сгънати, създавайки 90 – градусов ъгъл между горната част на ръцете и предмишницата. Това ще е началната ви позиция. ➡ Сега бавно придвижете тежестта надолу встрани, докато вдишвате. Запазете пълен контрол върху дъмбелите през цялото време. ➡ Докато издишвате, вдигнете дъмбелите нагоре, използвайки гръдните мускули. Задръжте за секунда на върха на движението и бавно започнете да сваляте дъмбелите надолу. Съвет: движението надолу трябва да отнема два пъти повече време от това нагоре. ➡ Повторете. ➡ Когато сте готови, поставете дъмбелите обратно върху бедрата си и след това на пода.
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The Inclined Dumbbell Fly exercise works on the upper part of the pectoral or chest muscles. This is a strength developing exercise and is safe to be performed by beginners. No special equipment is required for this exercise:- just a pair of dumbbells and a bench inclined at 30°-45° (depending on how high on the pectorals you want to work). Correct Form of Inclined Dumbbell Fly Here is a step-by-step on how to perform the inclined dumbbell fly exercise. - Find an inclined bench, or set one up if its incline can be varied, or just use the inclined bench press machine by removing the barbell. - Grab a pair of dumbbells in each hand and sit on the bench, dumbbells placed on your thighs. If you have a spotter (we are assuming you dont.BAD !!) let him give you a dumbbell in each hand when you lay down on the bench. - Lift the dumbbells up and swing them up, using this momentum to lay back on the bench. Make sure your back is flat against the bench and feet planted firmly on the ground. - Bring the dumbbells up over your upper chest, arms straight, elbows slightly bent. Your palms should be facing each other. This is the starting position. (if you are using a spotter, this is where he hands you the dumbbells). - Slowly lower the dumbbells to your side, rotating at the shoulder only and keeping arms straight and slightly bent at the elbows. - Go down till the dumbbells are level with the chest. Now squeeze your chest muscles and bring the dumbbells back to starting position, making sure not to bang them together. This completes one repetition. Precautions to keep during Inclined Dumbbell Fly These are few instructions and precautions to keep during inclined dumbbell fly exercise. - Do not lock your elbows at the top. This will put unnecessary pressure on your elbows, and can lead to a possible injury in the long run. - Always start off with light weights and slowly add on weight to the exercise. - Always work-out with a spotter, so that in case of any emergency, they can assist you and help prevent possible injuries. Spotters can also provide support to help you get in an extra rep or two. - Never bang the dumbbells at the top. Debris and dust might fall on your face and eyes, and that will irritate you during the rest of your workout. - Keep the dumbbells away from the body, and always move them in an arc. - The best effect of the inclined dumbbell fly can be felt when you do it slowly and can feel the contractions and stretching of the muscles. Alternate Exercise: Incline Cable Fly, Cable Crossovers Variations In Inclined Dumbbell Fly There are 2 variations which you can make to the inclined dumbbell fly exercise. Keeping elbows pointed towards the floor - Although this is usually recommended, some athletes can find this a bit difficult to do, so they stick to keeping the dumbbells parallel to the floor. - Here the dumbbells do not remain parallel to the floor while going down. - Consult your trainer for this variation. Bringing dumbbells over center of chest - This exercise is used by advanced athletes and is basically flat dumbbell fly on an inclined bench. The technique is the same, with the only difference that you bring the dumbbells over the center of your chest rather than upper chest. Video: Inclined Dumbbell Fly Muscles Used in Inclined Dumbbell Fly The following muscles are used in the inclined dumbbell fly: Pectorals Anterior Deltoids Biceps Brachii