Atakhala Triceps Extension
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Ukuxhumana kwe Atakhala Triceps Extension
Seated Triceps Extension ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amayang'ana minofu ya triceps, yomwe ndiyofunikira kuti thupi likhale lamphamvu komanso lokhazikika. Ndiwoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, akuyang'ana kuti apititse patsogolo mphamvu zawo zamanja ndi matanthauzo a minofu. Mwa kuphatikiza masewerawa m'chizoloŵezi chawo, anthu amatha kupititsa patsogolo ntchito zawo zamasewera ndi zochitika za tsiku ndi tsiku zomwe zimafuna kusuntha mkono, komanso kukhala ndi kukongola kwapamwamba kwa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Triceps Extension
- Kwezani dumbbell pamutu panu mpaka manja onse atatambasula, kusunga zigongono zanu pafupi ndi mutu wanu ndi perpendicular pansi.
- Pang'onopang'ono tsitsani dumbbell ndikusuntha kwa semicircular kumbuyo kwa mutu wanu mpaka manja anu akhudze ma biceps anu, kuwonetsetsa kuti mikono yakumtunda ikhale yokhazikika panthawi yonseyi.
- Gwiritsani ntchito ma triceps anu kuti mubwezere dumbbell pamalo oyambira potambasula manja anu, kubwereza kusuntha kwa chiwerengero chomwe mukufuna kubwereza.
- Nthawi zonse kumbukirani kusunga msana wanu mowongoka ndikuwongolera kayendetsedwe kanu kuti muteteze kuvulala ndikuwonjezera mphamvu ya masewera olimbitsa thupi.
Izinto zokwenza Atakhala Triceps Extension
- Kugwira Moyenera: Gwirani dumbbell kapena kulemera ndi manja onse awiri, zikhato zikuyang'ana mmwamba, ndi zala zokulunga kuzungulira chogwiriracho. Kugwira kwanu kuyenera kukhala kolimba koma osati kolimba kwambiri kuti mupewe zovuta zosafunikira m'manja mwanu.
- Mayendedwe Oyendetsedwa: Pewani kuthamangira masewera olimbitsa thupi. Chepetsani kulemera pang'onopang'ono kumbuyo kwa mutu wanu, kusunga manja anu akumtunda pafupi ndi makutu anu ndi perpendicular pansi. Kenaka, tambasulani manja anu kuti mukweze kulemera kwanu mmwamba. Kusuntha koyendetsedwa kumeneku kudzatsimikizira kuti mukugwira ntchito bwino pa triceps, osadalira kuthamanga.
- Pewani Kuchulukitsa: Ndi kulakwitsa kofala kukulitsa manja pamwamba pa kayendetsedwe kake, zomwe zingayambitse kusokonezeka kwa mgwirizano. M'malo mwake, siyani kufupikitsa kukulitsa kwathunthu kuti musunge zovuta pa triceps.
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Izinkomba ezixhelwayo zokufunda Atakhala Triceps Extension?
Inde, oyamba kumene atha kuchita Seated Triceps Extension Extension. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti atsimikizire kuti njira yoyenera ikugwiritsidwa ntchito. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere kulemera kwake ndi kubwereza mobwerezabwereza pamene mphamvu zawo ndi chitonthozo zikuyenda bwino.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Triceps Extension?
- Kukula kwa Triceps Mkono Umodzi: Kusiyanasiyana kumeneku kumachitika pokhala pa benchi ndi kutambasula mkono umodzi panthawi imodzi, zomwe zimapangitsa kuti munthu aliyense aziganizira kwambiri minofu ya triceps.
- Kukula kwa Triceps yokhala ndi Magulu Otsutsa: Kusinthaku kumachitika ndikukhala pa benchi yokhala ndi gulu lolimba lomwe limazungulira pamapazi anu, ndikutambasula manja anu kuti agwire ma triceps.
- Kukhala pa Triceps Extension ndi Barbell: Kusiyanaku kumaphatikizapo kukhala pa benchi ndi kugwiritsa ntchito barbell m'malo mwa dumbbells, zomwe zingapereke kukana kosiyana ndi kugwirizanitsa ma triceps mosiyana pang'ono.
- Incline Bench Seated Triceps Extension: Kusiyanaku kumachitika pa benchi yokhazikika, yomwe imasintha mbali ya masewerawo ndipo imatha kulunjika pa triceps kuchokera.
Izinto zokufunda ezishisa ezivumelekile Atakhala Triceps Extension?
- Dips ndi ntchito ina yopindulitsa yomwe imathandizira Seated Triceps Extensions, pamene imayang'ana pa gulu limodzi la minofu (triceps), komanso imagwira pachifuwa ndi mapewa, kupereka ntchito yowonjezereka ya thupi lapamwamba.
- Mitsempha ya Triceps Pamwamba imagwirizana kwambiri ndi Seated Triceps Extensions, chifukwa imalekanitsanso ma triceps, koma kuchokera kumbali yosiyana, yomwe imathandiza kulunjika mbali zosiyanasiyana za minofu ndikuwongolera mphamvu zonse za triceps ndi kamvekedwe.
Amaxabiso angamahlekwane kanye Atakhala Triceps Extension
- EZ Barbell Triceps Exercise
- Atakhala pa Triceps Extension Workout
- Maphunziro a Upper Arm Strength
- EZ Barbell Upper Arm Exercises
- Triceps Toning yokhala ndi EZ Barbell
- Atakhala EZ Barbell Arm Exercise
- Triceps Extension ndi EZ Barbell
- Atakhala Upper Arm Workout
- EZ Barbell Triceps Kulimbitsa
- Arm Toning yokhala ndi Triceps Extension