Thumbnail for the video of exercise: Chingwe chowombera

Chingwe chowombera

Umakhi woMsebenzi

Inhloko yeziNdawoBumnadini, Mikenga Mimo.

IdivayisiMbendelo

Imimiselo eqhaphoTriceps Brachii

Amashwa eqhapho

Asa zokubonisa:

kukankha demonstration

kukankha

Cable Reverse grip Pushdown demonstration

Cable Reverse grip Pushdown

Zowonjezera Triceps Extension demonstration

Zowonjezera Triceps Extension

Chingwe Choyimirira Mkono Umodzi Triceps Extension demonstration

Chingwe Choyimirira Mkono Umodzi Triceps Extension

Chingwe Pushdown demonstration

Chingwe Pushdown

Chingwe Pamwamba pa Triceps Extension demonstration

Chingwe Pamwamba pa Triceps Extension

Chingwe cha Triceps Pushdown demonstration

Chingwe cha Triceps Pushdown

Cable Alternate Triceps Extension demonstration

Cable Alternate Triceps Extension

Chingwe One Arm High Pulley Pamwamba pa Tricep Extension demonstration

Chingwe One Arm High Pulley Pamwamba pa Tricep Extension

Concentration Extension demonstration

Concentration Extension

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Chingwe chowombera

Cable Kickback ndi masewera olimbitsa thupi otsika kwambiri omwe amayang'ana ma glutes ndi hamstrings, komanso kuchita nawo pachimake. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene omwe amayang'ana kumbuyo kwawo mpaka othamanga omwe akufuna kulimbitsa thupi lawo lochepa. Kuphatikizira izi muzochita zanu kungathandize kusintha kaimidwe, kukhazikika, ndi masewera olimbitsa thupi, komanso kuwonjezera tanthauzo ku thupi lanu lakumunsi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe chowombera

Imani moyang'anizana ndi makina a chingwe, gwirani pa makinawo kuti muchepetse, ndipo bwererani mmbuyo mpaka chingwe chikhale cholimba.
Ndi kupindika pang'ono mu bondo lanu lakumanzere, sungani msana wanu molunjika ndipo pang'onopang'ono muthamangitse mwendo wanu wakumanja mmbuyo momwe mungathere popanda kugwedeza msana wanu.
Gwirani malowo kwa mphindi imodzi pamwamba pa kayendetsedwe kake, kenaka mubweretse mwendo wanu pang'onopang'ono kumalo oyambira.
Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kenaka sinthani ku mwendo wina.

Izinto zokwenza Chingwe chowombera

**Kuyenda Koyendetsedwa**: Pewani kugwedeza mwendo wanu kapena kugwiritsa ntchito mphamvu kuti mubwezere kumbuyo. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala komanso kusagwira bwino kwa minofu. M'malo mwake, yang'anani pakufinya ma glutes ndikutambasulira mwendo wanu pang'onopang'ono kumbuyo kwanu, kenako ndikubwezeretsanso pang'onopang'ono.
**Sungani Kaimidwe**: Sungani msana wanu mowongoka komanso pachimake pakuchita masewera olimbitsa thupi. Cholakwika chofala ndikumangirira msana, zomwe zingayambitse kupweteka kwa msana ndi kuvulala.
**Kuyenda Kwambiri**: Onetsetsani kuti simukukulitsa mwendo wanu panthawi yomwe mukusewera. Mwendo wanu uyenera kukhala wogwirizana ndi thupi lanu pamwamba pa kayendetsedwe kake. Kuchulukirachulukira kumatha kuyika zovuta zosafunikira pamsana wanu.
**Kulemera

Chingwe chowombera Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe chowombera?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable kickback. 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 mukumvetsetsa bwino mayendedwe. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kumvera thupi lanu osati kudzikakamiza mwachangu kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe chowombera?

Dumbbell Kickbacks: Kusiyanaku kumaphatikizapo kugwiritsa ntchito dumbbell, yomwe imatha kuchitidwa kunyumba kapena kumalo ochitira masewera olimbitsa thupi, kupereka phindu lofanana ndi chingwe chowombera.
Ankle Weight Kickbacks: Kusiyanaku kumaphatikizapo kumangirira zolemera ku akakolo anu ndikuchita kayendetsedwe ka kickback, ndikuwonjezera kukana kosiyana.
Bodyweight Kickbacks: Kusintha uku sikufuna zida konse, kudalira kulemera kwa thupi lanu kuti mupewe kukana.
Kukhazikika Kwa Mpira: Kusiyanasiyana kumeneku kumaphatikizapo kugwiritsa ntchito mpira wokhazikika kuti mutengere pachimake chanu pamene mukusewera mpirawo, ndikuwonjezera vuto linalake pazochitikazo.

Izinto zokufunda ezishisa ezivumelekile Chingwe chowombera?

Mapapo: Mapapo ndi masewera ena abwino kwambiri omwe amaphatikizana ndi kukwapula kwa chingwe monga momwe amaganiziranso pa glutes, hamstrings, ndi quads, koma onjezani gawo la maphunziro a unilateral, omwe angathandize kuwongolera bwino ndi symmetry m'munsi mwa thupi.
Milatho ya Glute: Milatho ya Glute imatha kuthandizira kukwapula kwa chingwe mwa kupatula minofu ya glute mwanjira ina, kuyang'ana kwambiri pa gluteus maximus, minofu yaikulu kwambiri mu gulu la gluteal, lomwe lingathandize kupititsa patsogolo chiuno ndi kaimidwe.

Amaxabiso angamahlekwane kanye Chingwe chowombera

Cable kickback workout
Chingwe cha Tricep kuyambiranso
Zochita zolimbitsa thupi za chingwe chapamwamba
Zochita zolimbitsa thupi pa chingwe cha triceps
Chingwe chowombera kuti mkono ukhale wolimba
Zolimbitsa thupi pamakina a chingwe
Kulimbitsa tricep ndi chingwe
Cable kickback mkono ntchito
Zochita zolimbitsa thupi pama waya
Chingwe cholimbitsa thupi cholimbitsa thupi.