Chingwe Pamwamba pa Triceps Extension
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Ukuxhumana kwe Chingwe Pamwamba pa Triceps Extension
Cable Overhead Triceps Extension ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri ma triceps, komanso imagwira mapewa ndi kumtunda kumbuyo. Zochita izi ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, akuyang'ana kuti apititse patsogolo mphamvu zawo zam'mwamba ndi matanthauzo a minofu. The Cable Overhead Triceps Extension ndi chisankho chabwino kwa iwo omwe akufuna kuwonjezera mphamvu zawo zamanja kuti achite masewera olimbitsa thupi, kapena kungolankhula ndi kusema manja awo pazokongoletsa.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Pamwamba pa Triceps Extension
- Fikirani mmwamba ndikugwira chingwe ndi manja onse awiri, manja anu akuyang'ana wina ndi mzake, ndi kukokera pamutu panu mpaka zigongono zanu zitapindika pamtunda wa digirii 90 ndipo manja anu ali pafupi ndi mutu wanu.
- Sungani mikono yanu yakumtunda ndikuyandikira mutu wanu, tambasulani zigono zanu kuti mukweze chingwecho mozungulira mozungulira mpaka manja anu atatambasulidwa.
- Gwirani izi kwakanthawi, mukumva kugundana kwa triceps yanu.
- Pang'onopang'ono bwererani kumalo oyambira, kuwongolera kayendetsedwe kake ndikusunga kupsinjika mu triceps muzochita zonse. Bwerezani chiwerengero chomwe mukufuna kubwereza.
Izinto zokwenza Chingwe Pamwamba pa Triceps Extension
- Malo a Elbow: Onetsetsani kuti zigono zanu zili pafupi ndi mutu wanu ndipo sizikutuluka. Cholakwika chofala ndikulola kuti zigongono zichoke pamutu, zomwe zimachepetsa mphamvu ya masewera olimbitsa thupi komanso kuyika mapewa pamapewa.
- Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, tambasulani manja anu mokwanira pamwamba pa kayendetsedwe kake ndikuchepetsani kulemera kwake mpaka manja anu angodutsa pansi. Pewani kulakwitsa kosatambasula kapena kuchepetsa kulemera kwake, chifukwa izi zidzachepetsa mphamvu ya masewera olimbitsa thupi.
- Kuyenda Kwambiri: Chitani masewerawa pang'onopang'ono komanso molamulidwa. Pewani kulakwitsa kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake, chifukwa izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
Chingwe Pamwamba pa Triceps Extension Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Chingwe Pamwamba pa Triceps Extension?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Overhead Triceps Extension. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye zolimbitsa thupi kuti atsimikizire kuti mukuzichita moyenera. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Pamwamba pa Triceps Extension?
- Kukhala Pamwamba Pamwamba pa Triceps Extension: Mwakusiyana uku, mumachita masewera olimbitsa thupi mutakhala pansi, zomwe zingathandize kupatutsa ma triceps ndikuchepetsa kupsinjika pazigawo zina za thupi.
- Kuwonjeza kwa Triceps Cable kwa Mikono iwiri: Kusintha kumeneku kumaphatikizapo kugwiritsa ntchito mikono yonse nthawi imodzi, zomwe zingathandize kuonjezera mphamvu ya masewerawo ndikugwira ntchito zonse ziwiri mofanana.
- Chingwe cha Single-Arm Overhead Triceps Extension: Mtundu uwu wa masewerawa umaphatikizapo kugwiritsa ntchito mkono umodzi panthawi, zomwe zingathandize kuyang'ana pa triceps payekha ndikuzindikira kusalinganika kulikonse kwa mphamvu.
- Rope Overhead Triceps Extension: Kusiyanaku kumaphatikizapo kugwiritsa ntchito chingwe chomangirira pa makina a chingwe, kupereka chingwe chosiyana chomwe chingathandize kulunjika mbali zosiyanasiyana za minofu ya triceps.
Izinto zokufunda ezishisa ezivumelekile Chingwe Pamwamba pa Triceps Extension?
- Close Grip Bench Press: Zochitazi zimayang'ana pa triceps ndi chifuwa, ndikupereka kayendedwe kamagulu komwe kumakwaniritsa cholinga chapadera cha Cable Overhead Triceps Extension, potero kumapangitsa kuti thupi likhale ndi mphamvu komanso kukhazikika.
- Tricep Dips: Zochita zolimbitsa thupi zolimbitsa thupi zimawonjezera maphunziro osiyanasiyana komanso ogwira ntchito ku masewera olimbitsa thupi, ndikuwonjezera Cable Overhead Triceps Extension pochita ma triceps mumayendedwe osiyanasiyana, omwe angathandize kupititsa patsogolo kupirira kwa minofu ndi kuyenda.
Amaxabiso angamahlekwane kanye Chingwe Pamwamba pa Triceps Extension
- Kulimbitsa thupi kwa Cable Tricep Extension
- Kukulitsa Chingwe Chapamwamba cha Zida Zam'mwamba
- Triceps kulimbitsa ndi Chingwe
- Kulimbitsa thupi kwa chingwe kwa minofu ya mkono
- Kuchita Zolimbitsa Thupi za Upper Arm Cable
- Kulimbitsa thupi kwa Triceps ndi Cable Overhead Extension
- Kuchita masewera olimbitsa thupi kwa ma toned triceps
- Pamwamba pa Tricep Extension ndi Chingwe
- Kulimbitsa thupi kwa chingwe kuti mukhale ndi manja olimba apamwamba
- Kumanga minofu ndi Cable Overhead Triceps Extension.