Dumbbell Atakhala Kickback
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Ukuxhumana kwe Dumbbell Atakhala Kickback
Dumbbell Seated Kickback ndi masewera olimbitsa thupi omwe amalimbitsa ma triceps ndikuwonjezera tanthauzo lapamwamba la thupi. Ndi chisankho chabwino kwambiri kwa okonda zolimbitsa thupi amisinkhu yonse, kuyambira oyamba kupita kutsogola, omwe akuyang'ana kuti alimbikitse mphamvu zawo zamanja ndi kupirira kwamphamvu. Kuchita masewera olimbitsa thupi kumakhala kopindulitsa makamaka kwa iwo omwe akufuna kukonza kukongola kwa thupi lawo lonse, kupititsa patsogolo masewera awo, kapena kungophatikiza masewera olimbitsa thupi a triceps pazochitika zawo.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Atakhala Kickback
- Tsatirani kutsogolo pang'ono kuchokera m'chiuno mwanu, ndikusunga msana wanu mowongoka, ndipo pindani zigongono zanu pamtunda wa digirii 90, ndikubweretsa ma dumbbell m'mbali mwanu.
- Sungani manja anu akumtunda, tambasulani manja anu kumbuyo mpaka agwirizane ndi nthaka, ndikufinya triceps yanu pamene mukuchita zimenezo.
- Gwirani izi kwakanthawi ndikumva kugundana kwa triceps yanu.
- Pang'onopang'ono tsitsani ma dumbbells kuti mubwerere kumalo oyambira, kuonetsetsa kuti mumayang'anira zolemera panthawi yonseyi.
Izinto zokwenza Dumbbell Atakhala Kickback
- Kuyika Moyenera: Gwirani dumbbell m'dzanja lililonse ndikupinda zigono zanu pamtunda wa digirii 90, ndikusunga mikono yanu yakumtunda pafupi ndi thupi lanu. Awa ndi malo anu oyambira. Onetsetsani kuti musalole kuti zigongono zanu zisunthike kumbali yanu panthawi yochita masewera olimbitsa thupi, chifukwa izi zimatha kukuvutitsani mapewa anu.
- Kuyenda Koyendetsedwa: Kwezani manja anu kumbuyo kwanu mpaka atatambasula, kenako pang'onopang'ono mubwerere kumalo oyambira. Kuyenda uku kuyenera kuyendetsedwa mwadala, osati mopupuluma kapena kugwedezeka. Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kuti mugwedeze zolemera, zomwe zimachepetsa mphamvu ya masewera olimbitsa thupi ndikuwonjezera chiopsezo cha kuvulala.
- Kulemera Koyenera: Sankhani
Dumbbell Atakhala Kickback Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Dumbbell Atakhala Kickback?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Seated Kickback. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka ndikuyang'ana mawonekedwe kuti musavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse zolimbitsa thupi poyamba. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Atakhala Kickback?
- Dumbbell Kickback yokhala ndi Resistance Band: Kusinthaku kumaphatikizapo kugwiritsa ntchito gulu lotsutsa pamodzi ndi dumbbell kuti muwonjezere zovuta komanso zovuta pamasewerawa.
- Single-Arm Dumbbell Kickback: Kusiyanaku kumayang'ana pa mkono umodzi panthawi, zomwe zingathandize kuthana ndi kusalinganika kulikonse kwamphamvu.
- Incline Bench Dumbbell Kickback: Pakusiyana uku, mumachita masewera olimbitsa thupi pa benchi yoyenda yomwe imasintha mbali ya kayendetsedwe kake, kulunjika mbali zosiyanasiyana za minofu ya tricep.
- Dumbbell Kickback pa Mpira Wokhazikika: Kusiyanaku kumaphatikizapo kuchita masewera olimbitsa thupi mutakhala pa mpira wokhazikika, zomwe zimawonjezera chinthu chokhazikika komanso kuchitapo kanthu pakuchita masewera olimbitsa thupi.
Izinto zokufunda ezishisa ezivumelekile Dumbbell Atakhala Kickback?
- Push-ups: Push-ups amagwira ntchito pamagulu a minofu omwewo monga Dumbbell Seated Kickbacks, kuphatikizapo triceps, chifuwa, ndi mapewa, kupereka masewera olimbitsa thupi komanso kuonetsetsa kuti mbali zonse za thupi lapamwamba zimaphunzitsidwa mofanana.
- Ma Crushers a Chigaza: Ophwanya Chigaza, monga Dumbbell Seated Kickbacks, amayang'ana pakulekanitsa ma triceps, omwe amathandizira kupanga minyewa ya minofu ndikuwongolera mphamvu ya mkono wonse, ndikukwaniritsa zotsatira za kumenya.
Amaxabiso angamahlekwane kanye Dumbbell Atakhala Kickback
- Zolimbitsa thupi za Dumbbell Seated Kickback
- Kulimbitsa ma triceps ndi Dumbbell
- Kuchita masewera olimbitsa thupi ndi Dumbbell
- Dumbbell Kickback kwa Triceps
- Pakhala Dumbbell Kickback chizolowezi
- Kuchita masewera olimbitsa thupi a Upper Arms pogwiritsa ntchito Dumbbell
- Dumbbell Atakhala Kickback kwa Triceps
- Kulimbitsa thupi kwa Dumbbell kwa Upper Arms
- Kuchita masewera olimbitsa thupi a Triceps ndi Dumbbell
- Kuchita masewera olimbitsa thupi ndi Dumbbell for Upper Arms