Thumbnail for the video of exercise: Chingwe Chonama Triceps Extension

Chingwe Chonama Triceps Extension

Umakhi woMsebenzi

Inhloko yeziNdawoBumnadini, Mikenga Mimo.
IdivayisiMbendelo
Imimiselo eqhaphoTriceps Brachii
Amashwa eqhapho
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Chingwe Chonama Triceps Extension

The Cable Lying Triceps Extension ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri ma triceps, komanso imagwira mapewa ndi minofu yakumbuyo. Zochita izi ndi zabwino kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kuwonjezera mphamvu za mkono ndi tanthauzo. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse mphamvu za thupi lapamwamba, kulimbikitsa kukula kwa minofu, ndi kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Chonama Triceps Extension

  • Gona pansi pa benchi ndi mutu wanu ku pulley ndi kugwira kapamwamba molunjika ndi overhand nkugwira, manja m'lifupi mapewa-m'lifupi.
  • Yambani manja anu atatambasula pamwamba pa chifuwa chanu, ndikusunga zigongono zanu nthawi yonse yochita masewera olimbitsa thupi.
  • Pang'onopang'ono tsitsani kapamwamba popinda m'zigongono mpaka pamwamba pamphumi panu, kuonetsetsa kuti manja anu okha ndi omwe akuyenda.
  • Imani pang'onopang'ono, kenaka tambasulani manja anu kubwerera kumalo oyambira, ndikufinya ma triceps anu pamwamba pa kayendetsedwe kake. Bwerezani izi kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Chingwe Chonama Triceps Extension

  • Gwiritsani Ntchito Kugwira Moyenera: Gwirani kapamwamba ndi manja anu motalikirana m'mapewa. Manja anu ayenera kuyang'ana m'mwamba. Kugwira molakwika kungayambitse kupweteka m'manja kapena kuvulala komanso kumachepetsanso mphamvu ya masewera olimbitsa thupi.
  • Sungani Zigono Zanu Zokhazikika: Cholakwika chofala ndikusuntha zigongono mukuchita masewera olimbitsa thupi. Zigono zanu zizikhala zosasunthika, manja anu okha ndiwo azisuntha. Kusuntha zigongono zanu kumatha kusokoneza phewa lanu ndikuchepetsa mphamvu ya masewera olimbitsa thupi pa triceps yanu.
  • Lamulirani Mayendedwe Anu: Tsitsani bar pang'onopang'ono komanso mowongolera mpaka ili kumbuyo kwa mutu wanu, kenaka kwezani baryo kubwerera pamalo oyamba. Pewani kusuntha kwachangu kapena kofulumira, komwe kungayambitse kuvulala komanso kupangitsa kuti masewerawa akhale ochepa

Chingwe Chonama Triceps Extension Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Chonama Triceps Extension?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Liing Triceps Extension. Ndizochita zolimbitsa thupi kwambiri kuti zigwirizane ndi minofu ya triceps. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyamba kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuonjezera kulemera kwawo pang'onopang'ono pamene mphamvu zawo ndi kutonthozedwa ndi masewera olimbitsa thupi zikuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Chonama Triceps Extension?

  • Kukula kwa Cable Triceps Extension: M'malo mogona, mumayimirira ndikukokera chingwecho kuchokera pamalo apamwamba, kuyang'ana gulu limodzi la minofu.
  • One-Arm Cable Triceps Extension: Kusiyanaku kumapatula mkono umodzi panthawi, kukulolani kuti muyang'ane pa triceps iliyonse payekha.
  • Zowonjezera Cable Triceps Extension: Posintha benchi kuti ikhale yolowera, mutha kulunjika mbali zosiyanasiyana za triceps yanu ndikuwonjezera kusiyanasiyana pakulimbitsa thupi kwanu.
  • Reverse Grip Cable Triceps Extension: Posintha kugwira kwanu kuti manja anu ayang'ane mmwamba, mutha kuchita magawo osiyanasiyana a triceps yanu.

Izinto zokufunda ezishisa ezivumelekile Chingwe Chonama Triceps Extension?

  • Ma Crushers a Chigaza: Ma Crushers a Chigaza ndi masewera ena a triceps omwe amagwirizana ndi Cable Liing Triceps Extension pogwiritsira ntchito minofu kuchokera kumbali ina, kupereka masewera olimbitsa thupi komanso kupewa kusamvana kwa minofu.
  • Ma Triceps Dips: Ma Triceps Dips ndi masewera olimbitsa thupi omwe amakwaniritsa Cable Lying Triceps Extension pophunzitsa gulu lomwelo la minofu popanda kufunikira kwa zida zilizonse, zomwe zimapangitsa kukhala njira yabwino kwa iwo omwe akufuna kukhalabe ndi mphamvu ndi kamvekedwe ka triceps awo akapanda kutero. kukhala ndi makina a chingwe.

Amaxabiso angamahlekwane kanye Chingwe Chonama Triceps Extension

  • "Kulimbitsa thupi kwa Cable Triceps Extension"
  • "Zochita zolimbitsa thupi zapamwamba ndi chingwe"
  • "Kulimbitsa triceps ndi chingwe"
  • "Kulimbitsa thupi kwa chingwe kwa mikono"
  • "Kunama Triceps Extension Extension"
  • "Momwe mungapangire chingwe chonama Triceps Extension"
  • "Zochita zolimbitsa thupi pazingwe zam'mwamba"
  • "Kulimbitsa thupi kwa triceps ndi chingwe"
  • "Njira Yopangira Chingwe Chonama Triceps Extension"
  • "Zochita zolimbitsa thupi za triceps".