Dumbbell Incline Triceps Extension
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Ukuxhumana kwe Dumbbell Incline Triceps Extension
Dumbbell Incline Triceps Extension ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma triceps, kuthandiza kumanga minofu ndikuwonjezera mphamvu zam'mwamba. Zochita izi ndizabwino kwa aliyense amene akufuna kukulitsa tanthauzo la mkono, kuyambira oyamba kumene mpaka okonda zolimbitsa thupi. Kuphatikizira masewerawa m'chizoloŵezi chanu kungathandize kuti manja anu azigwira ntchito bwino, kupititsa patsogolo masewera olimbitsa thupi, ndikuthandizira kuti mukhale ndi thupi lozungulira.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Incline Triceps Extension
- Kwezani manja anu mokwanira pamwamba pa mutu wanu, kusunga dumbbells pafupi ndi manja anu kuyang'anizana.
- Pang'onopang'ono pindani zigongono zanu kuti muchepetse ma dumbbell kumbuyo kwa mutu wanu, mikono yanu yakumtunda ikhale yokhazikika ndi zigongono pafupi ndi mutu wanu.
- Imani kaye pang'ono pamene zigongono zanu zili pamtunda wa digirii 90 ndipo ma dumbbells ali pafupi ndi khosi lanu.
- Kanikizani ma dumbbells m'mwamba pomwe mukuyambira, kukulitsa manja anu mokwanira koma samalani kuti musatseke zigongono zanu. Bwerezani izi kuti muwerenge kuchuluka kwa ma reps omwe mukufuna.
Izinto zokwenza Dumbbell Incline Triceps Extension
- Pewani Kuchulukitsa: Cholakwika chofala ndikuwonjezera zigono pamwamba pakuyenda. Izi zitha kuyika kupsinjika kosafunikira pamamfundo a chigongono chanu. M'malo mwake, yesetsani kupindika pang'ono m'zigongono zanu ngakhale pamwamba pa kayendetsedwe kake.
- Yesetsani Kuyenda: Pewani kugwetsa zolemetsazo mwachangu ndiyeno kugwiritsa ntchito mphamvu kuti muzizikwezanso. M'malo mwake, tsitsani zolemerazo pang'onopang'ono, molamulirika, ndiyeno gwiritsani ntchito triceps kuti muwakankhire m'mwamba. Izi zidzaonetsetsa kuti minofu yanu ikugwira ntchitoyo osati kuthamanga.
Dumbbell Incline Triceps Extension Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Dumbbell Incline Triceps Extension?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Incline Triceps Extension, koma ayenera kuyamba ndi zolemera zopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zawo zikukula. Ndikofunikiranso kuphunzira mawonekedwe olondola kuti musavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi awonetse kaye masewerawa. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ngati mukumva kupweteka kwachilendo kapena kusapeza bwino, siyani masewerawa ndikukambirana ndi katswiri wolimbitsa thupi kapena wothandizira zaumoyo.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Incline Triceps Extension?
- Single-Arm Dumbbell Incline Triceps Extension: Kusiyanaku kumapatula mkono umodzi panthawi, ndikuwonjezera mphamvu ndikuyang'ana pa triceps iliyonse payekha.
- Kuwonjeza kwa Overhead Incline Triceps: Mwakusiyana uku, mumachita masewera olimbitsa thupi ndi manja anu otambasulidwa pamwamba, zomwe zimasintha mbali ya kukana ndikuwongolera mbali zosiyanasiyana za minofu ya triceps.
- Incline EZ-Bar Triceps Extension: Kusinthaku kumagwiritsa ntchito EZ-bar m'malo mwa ma dumbbells, kupereka kugwiritsitsa kosiyana komwe kungakhale komasuka kwa anthu ena.
- Incline Triceps Extension with Resistance Band: Kusinthaku kumagwiritsa ntchito magulu olimbikira m'malo mwa zolemera, kumapereka kukana kosiyanasiyana ndikupangitsa kuti masewerawa azitha kunyamula.
Izinto zokufunda ezishisa ezivumelekile Dumbbell Incline Triceps Extension?
- Close Grip Bench Press: Zochita izi zimakwaniritsa Dumbbell Incline Triceps Extension poyang'ana ma triceps komanso chifuwa ndi mapewa, kupereka kulimbitsa thupi kwakukulu kwa thupi komanso kulimbikitsa mphamvu yapamwamba ya thupi lonse.
- Push-ups: Push-ups ndi masewera olimbitsa thupi omwe amayang'ana pa triceps, chifuwa, ndi mapewa, mofanana ndi Dumbbell Incline Triceps Extension. Amakwaniritsa zotsirizirazo popereka mtundu wina wotsutsa (kulemera kwa thupi motsutsana ndi kulemera kwakunja), zomwe zingathandize kupititsa patsogolo kupirira kwa minofu ndi kukhazikika.
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