Dumbbell Atakhala Kickback
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Ukuxhumana kwe Dumbbell Atakhala Kickback
Dumbbell Seated Kickback ndi masewera olimbitsa thupi omwe amapangidwira kulimbikitsa ndi kumveketsa minofu ya triceps, kulimbikitsa mphamvu zam'mwamba ndi kupititsa patsogolo kutanthauzira kwa minofu. Ndiwoyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi magulu olimbitsa thupi. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti zitheke kulimbitsa mphamvu za mkono, kupititsa patsogolo kupirira kwa minofu, ndikuthandizira kuti thupi likhale loyenera komanso lodziwika bwino.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Atakhala Kickback
- Pindani patsogolo pang'ono m'chiuno, ndikusunga msana wanu mowongoka, ndipo bweretsani zigongono zanu mmwamba kuti mikono yanu yakumtunda ikhale yofanana ndi pansi ndipo manja anu akulendewera pansi.
- Pang'onopang'ono tambasulani manja anu chammbuyo mpaka atawongoka ndi kufananiza pansi pomwe manja anu akumtunda akukhazikika, iyi ndi gawo la masewera olimbitsa thupi.
- Gwirani izi kwa mphindi imodzi, mukumva kugundana kwa triceps yanu.
- Pang'onopang'ono tsitsani ma dumbbells kuti mubwerere kumalo oyambira ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.
Izinto zokwenza Dumbbell Atakhala Kickback
- Arm Position: Gwirani dumbbell m'dzanja lililonse ndikuweramitsa zigono zanu pamtunda wa digirii 90, ndikusunga mikono yanu yakumtunda pafupi ndi thupi lanu. Pewani kulola kuti zigono zanu ziwoneke m'mbali, chifukwa izi zitha kuvulaza ndipo sizingangoyang'ana ma triceps anu moyenera.
- Kuyenda Kwambiri: Pamene mukutambasula manja anu kumbuyo, onetsetsani kuti kayendetsedwe kake kakuyendetsedwa komanso kokhazikika. Pewani kulakwitsa kofala pogwiritsira ntchito mphamvu kuti mukweze zolemera, chifukwa izi zikhoza kuvulaza ndipo sizingagwire ntchito bwino minofu yanu. M'malo mwake, yang'anani pakuchita ma triceps anu ndikukweza zolemera pang'onopang'ono.
- Zowonjezera Zonse ndi Kuyimitsa:
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 kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera komanso kupewa 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 atsopano, oyamba kumene ayenera kuchita pang'onopang'ono ndikuwonjezera kulemera ndi kubwereza pamene mphamvu zawo zikukula.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Atakhala Kickback?
- Kickback ya Dumbbell One-Arm: Mumangogwiritsa ntchito mkono umodzi panthawi imodzi, kukulolani kuti muyang'ane pa tricep iliyonse payekha.
- Incline Bench Dumbbell Kickback: Kusiyanaku kumachitika pa benchi yotsamira, yomwe imasintha mawonekedwe a masewerawo ndikuwongolera magawo osiyanasiyana a triceps yanu.
- Bent-Over Dumbbell Kickback: Kusinthaku kumachitika mukamawerama, komwe kumakhudza pachimake chanu ndikuthandizira kukhazikika komanso kukhazikika.
- Dumbbell Kickback yokhala ndi Ma Resistance Band: Kusinthaku kumaphatikiza magulu olimbikira kuti muwonjezere kulimba kwa masewera olimbitsa thupi ndikutsutsanso ma triceps anu.
Izinto zokufunda ezishisa ezivumelekile Dumbbell Atakhala Kickback?
- Push-ups: Push-ups ndi masewera ena omwe amaphatikizana ndi Dumbbell Seated Kickbacks monga momwe amachitiranso ma triceps, kuwonjezera pa chifuwa ndi mapewa, zomwe zimapangitsa kuti thupi likhale loyenera kwambiri.
- Ma Crushers a Chigaza: Ophwanya Chigaza ali ofanana ndi Dumbbell Seated Kickbacks poti amalekanitsa ma triceps, koma amatero kuchokera kumbali ina, ndikupereka masewera olimbitsa thupi bwino kwa gulu la minofu iyi.
Amaxabiso angamahlekwane kanye Dumbbell Atakhala Kickback
- Zolimbitsa thupi za Dumbbell Seated Kickback
- Masewera olimbitsa thupi a Triceps ndi Dumbbell
- Kulimbitsa Mikono Yapamwamba ndi Dumbbell
- Kulimbitsa thupi kwa Dumbbell kwa triceps
- Zochita zolimbitsa thupi za Kickback
- Zochita za Dumbbell za manja apamwamba
- Atakhala Dumbbell Kickback kwa triceps
- Kulimbitsa thupi kwa Upper Arms ndi Dumbbell
- Dumbbell Seated Kickback kwa minofu ya mkono
- Nyumba ya Triceps yokhala ndi Seated Dumbbell Kickback.