Cable Lying Triceps Extension
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Pengantar untuk Cable Lying Triceps Extension
The Cable Lying Triceps Extension is a strength training exercise that primarily targets the triceps, enhancing muscle definition and improving upper body strength. It's an ideal workout for both beginners and advanced fitness enthusiasts due to its adjustable difficulty based on the weight used. Individuals would want to perform this exercise to increase their arm strength, improve muscle tone, and enhance overall upper body performance.
Melakukan: Panduan Langkah demi Langkah Cable Lying Triceps Extension
- Lie down on a flat bench, facing up, and reach over your head to grab the bar with an overhand grip, keeping your hands shoulder-width apart.
- Begin with your arms fully extended above your chest and your elbows slightly bent.
- Slowly lower the bar down towards your forehead by bending at the elbows, keeping the upper arms stationary.
- Pause briefly at the bottom of the movement, then extend your arms back to the starting position, fully contracting the triceps. This completes one repetition. Make sure not to use your shoulders or back to lift the weight, the movement should be solely in your elbows.
Tips saat Melakukan Cable Lying Triceps Extension
- Use Appropriate Weight: Select a weight that is challenging but manageable. It should be heavy enough to engage your triceps, but not so heavy that it compromises your form. Using too much weight can lead to muscle strain or injury.
- Maintain Proper Form: Your arms should be perpendicular to the floor and your elbows should be close to your head. As you extend your arms, make sure to fully contract your triceps at the top. Avoid locking your elbows at the top of the movement as this can put unnecessary strain on your joints.
- Controlled Movements: Avoid quick, jerky movements. Instead, make sure your movements are slow and controlled. This will ensure that your triceps are fully engaged throughout the
Cable Lying Triceps Extension Pertanyaan Umum
Apakah pemula bisa melakukan Cable Lying Triceps Extension?
Yes, beginners can do the Cable Lying Triceps Extension exercise. However, it's important to start with a light weight to ensure proper form and avoid injury. It's also beneficial to have a trainer or experienced person guide you through the exercise the first few times to ensure you're doing it correctly. As with any new exercise, it's important to gradually increase the weight as your strength improves.
Variasi umum dari Cable Lying Triceps Extension?
- Cable Rope Triceps Extension: This variation uses a rope attachment instead of a bar, allowing for a greater range of motion and increased engagement of the triceps muscles.
- Single Arm Cable Triceps Extension: This variation involves performing the exercise with one arm at a time, which can help address any muscle imbalances.
- Incline Cable Triceps Extension: This variation is performed on an incline bench, which changes the angle of the exercise and targets different parts of the triceps muscle.
- Reverse Grip Cable Triceps Extension: This variation involves using a reverse grip on the cable, which can help target the triceps from a different angle and emphasize the lateral head of the triceps.
Latihan pelengkap yang baik untuk Cable Lying Triceps Extension?
- Skull Crushers: Just like Cable Lying Triceps Extension, this exercise isolates the triceps, but it also engages the stabilizing muscles in the shoulders and back, which can enhance overall strength and stability.
- Triceps Dips: This exercise complements Cable Lying Triceps Extension by targeting the triceps from a different angle, which can lead to more well-rounded muscle development and increased overall strength.
Kata kunci terkait untuk Cable Lying Triceps Extension
- "Cable exercise for triceps"
- "Upper arm cable workout"
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- "Gym cable exercise for arms"
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- "Strength training for triceps"
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- "Arm toning with cable"
- "Triceps building cable exercise"
- "Lying triceps extension technique"