Chingwe cha Triceps Pushdown
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Ukuxhumana kwe Chingwe cha Triceps Pushdown
Cable Triceps Pushdown ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya triceps, zomwe zimapangitsa kuti mkono ukhale wolimba komanso kutanthauzira. Ndioyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa cha kukana kwake kosinthika. Anthu angasankhe kuchita masewerawa osati kuti angolimbitsa thupi lawo komanso kuti azitha kuchita bwino pamasewera kapena kungokweza manja awo.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe cha Triceps Pushdown
- Yambani ndi zigongono zanu zopindika pamakona a digirii 90 ndi manja anu molingana ndi pansi, kusunga zigongono zanu pafupi ndi thupi lanu ndi mapazi anu motalikirana ndi mapewa kuti mulekerere.
- Exhale pamene mukukankhira bar pansi, kutambasula manja anu mokwanira ndikusunga manja anu akumtunda, kuyenda uku kuyenera kubwera kuchokera m'manja mwanu.
- Gwirani malo ogwirizana kwa sekondi imodzi pamene mukufinya ma triceps anu.
- Inhale pamene mukubwezeretsa bar kubwerera kumalo oyambirira ndi kulamulira, kuonetsetsa kuti mukupitirizabe kugwedezeka pa triceps yanu panthawi yonseyi.
Izinto zokwenza Chingwe cha Triceps Pushdown
- Malo a Elbow: Sungani zigono zanu pafupi ndi thupi lanu ndipo musalole kuti zituluke. Zigongono ziyenera kukhala zolumikizira zokhazokha zomwe zikuyenda panthawi yolimbitsa thupi. Cholakwika chofala ndikusuntha mapewa ndi kumbuyo, zomwe zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi pa triceps.
- Kukulitsa Kwathunthu ndi Kutsika: Onetsetsani kuti mwatambasula manja anu pansi pakuyenda ndikufinya ma triceps anu. Kenako, pang'onopang'ono bwererani kumalo oyambira, kulola kuti ma triceps anu agwirizane. Pewani kulakwitsa kuthamangira kuyendayenda, chifukwa izi zingayambitse mawonekedwe osauka ndi kuchepetsa kugwirizanitsa minofu.
- Kusankha Kulemera: Sankhani kulemera komwe kumakupatsani mwayi wochita masewera olimbitsa thupi ndi mawonekedwe oyenera komanso kuwongolera. Kugwiritsa ntchito kulemera kwambiri kumatha
Chingwe cha Triceps Pushdown Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Chingwe cha Triceps Pushdown?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Triceps Pushdown. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi kuti awonetsetse kuti mukuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu zanu zikukula.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe cha Triceps Pushdown?
- Rope Cable Triceps Pushdown: M'malo mwa bar, kusiyana kumeneku kumagwiritsa ntchito chingwe cholumikizira, chomwe chingapereke maulendo osiyanasiyana ndikugwirizanitsa ma triceps mosiyana.
- Reverse-Grip Cable Triceps Pushdown: Pogwiritsa ntchito kugwirizira pansi pamanja, kusinthaku kumatha kulunjika mbali zosiyanasiyana za minofu ya triceps.
- V-Bar Cable Triceps Pushdown: Kusinthaku kumagwiritsa ntchito cholumikizira cha V-Bar, chomwe chimalola kusalowerera ndale ndipo chimatha kulunjika ma triceps mwanjira yapadera.
- Straight-Bar Cable Triceps Pushdown: Kusinthaku kumagwiritsa ntchito cholumikizira chowongoka, chomwe chimatha kugwira mosiyanasiyana ndikupangitsa ma triceps mosiyanasiyana.
Izinto zokufunda ezishisa ezivumelekile Chingwe cha Triceps Pushdown?
- Close-Grip Bench Press: Zochitazi zimakwaniritsa Cable Triceps Pushdown osati kungoyang'ana pa triceps, komanso kugwirizanitsa chifuwa ndi mapewa, omwe ali ogwirizana mumayendedwe ambiri a triceps, motero amapereka kulimbitsa thupi kwakukulu kwa thupi.
- Ophwanya Chigaza: Monga Cable Triceps Pushdown, Skull Crushers makamaka amayang'ana minofu ya triceps, koma amakhalanso ndi minofu yokhazikika m'manja ndi m'manja. Izi sizimangothandiza kulimbitsa mphamvu m'malo awa komanso zimawonjezera mphamvu zogwirira, zomwe zimatha kupititsa patsogolo ntchito mu Cable Triceps Pushdown.
Amaxabiso angamahlekwane kanye Chingwe cha Triceps Pushdown
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