Atakhala Bench Extension
Umakhi woMsebenzi
Inhloko yeziNdawoBumnadini, Mikenga Mimo.
IdivayisiMigergo
Imimiselo eqhaphoTriceps Brachii
Amashwa eqhapho
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Atakhala Bench Extension
The Seated Bench Extension ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri ma triceps anu, kuthandiza kuwongolera kamvekedwe ka minofu ndi kutanthauzira. Ndi yabwino kwa anthu onse pamlingo wolimbitsa thupi, makamaka omwe akufuna kulimbitsa thupi lawo. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungakuthandizeni kuchita zinthu za tsiku ndi tsiku mosavuta, kulimbitsa thupi lonse, komanso kukhala ndi dongosolo lolimbitsa thupi loyenera komanso lokonzekera bwino.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Bench Extension
- Gwirani ma dumbbells pamtunda wa mapewa ndi manja anu kuyang'ana kutsogolo, ndipo zigongono zanu zipinda pamakona a digirii 90.
- Pang'onopang'ono tambasulani manja anu molunjika pamwamba padenga, kuonetsetsa kuti zigongono zanu zikhale zokhazikika komanso pafupi ndi mutu wanu.
- Gwirani izi kwa kamphindi, mukumva kupsinjika mu triceps yanu.
- Kenako, tsitsani ma dumbbells pang'onopang'ono mpaka pomwe mudayambira, kuonetsetsa kuti mukuyenda nthawi zonse. Bwerezani ndondomekoyi kwa chiwerengero chomwe mukufuna kubwereza.
Izinto zokwenza Atakhala Bench Extension
- Kugwira Moyenera: Gwirani barbell kapena dumbbell ndikugwira mopitilira muyeso (mikondo ikuyang'ana pansi), ndipo manja anu azikhala motalikirana ndi mapewa. Kulakwitsa kofala ndiko kugwiritsa ntchito chogwirira chomwe chili chotambalala kwambiri kapena chopapatiza, chomwe chingakuvutitseni m'manja ndi m'zigongono.
- Mayendedwe Olamuliridwa: Potambasula manja anu, teroni pang’onopang’ono ndi molamulirika. Pewani kulakwitsa pothamangira kuyenda kapena kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake. Izi zitha kubweretsa kuvulala ndipo sizingalondole bwino minofu ya tricep.
- Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu pamwamba pa kayendetsedwe kake ndikuchepetsa kulemera kwake mpaka zigongono zanu zili pafupi.
Atakhala Bench Extension Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Atakhala Bench Extension?
Inde, oyamba kumene atha kuchita Seated Bench Extension Extension. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi zolemera zopepuka ndikuyang'ana mawonekedwe oyenera kuti asavulale. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti azitsogolera poyambira.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Bench Extension?
- Single-Arm Tricep Extension: Mukusintha uku, mumachita masewera olimbitsa thupi nthawi imodzi, kukulolani kuti muyang'ane pa tricep iliyonse payekha.
- Incline Bench Tricep Extension: Kusiyanaku kumachitika pa benchi yokhazikika, yomwe imasintha mawonekedwe a masewerawo ndikuwongolera magawo osiyanasiyana a triceps.
- Close-Grip Bench Press: Ngakhale kuti sichiri chowonjezera chachikhalidwe, kusiyana kumeneku kumaphatikizapo kugwira mwamphamvu pa barbell panthawi yosindikizira benchi, zomwe zingathandize kutsata ma triceps mwachindunji.
- Kunama Tricep Extension: Amadziwikanso kuti "zigaza za chigaza," kusiyana kumeneku kumachitika atagona pa benchi lathyathyathya, kukulitsa kulemera pamwamba pamutu, ndikutsitsa mpaka pamphumi.
Izinto zokufunda ezishisa ezivumelekile Atakhala Bench Extension?
- Close-Grip Bench Presses imathandizira Zowonjezera Bench Zokhalamo mwakuchita osati ma triceps okha komanso minofu ya pachifuwa ndi mapewa, potero kumapangitsa kuti kumtunda kwa thupi kukhale kulimba komanso kukhazikika komwe kuli kofunikira popanga Zowonjezera Bench.
- Ma Crushers a Chigaza, monga Seated Bench Extensions, amayang'ana pakulekanitsa ma triceps koma ndi njira yosiyana yosuntha, yomwe imathandiza kupititsa patsogolo kupirira kwa minofu ndikuletsa kusintha kwa minofu, zomwe zimapangitsa kuti pakhale kusintha kosalekeza kwa mphamvu ndi kukula kwa minofu.
Amaxabiso angamahlekwane kanye Atakhala Bench Extension
- Dumbbell Bench Extension
- Tricep Kulimbitsa Zolimbitsa Thupi
- Dumbbell Upper Arm Workout
- Anakhala Tricep Extension
- Kuchita Zolimbitsa Thupi Zapamwamba za Arm
- Tricep Toning ndi Dumbbell
- Atakhala Bench Dumbbell Extension
- Zochita Zolimbitsa Mkono
- Dumbbell Trice Workout
- Bench Extension for Upper Arms