Dumbbell Kickback
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Ukuxhumana kwe Dumbbell Kickback
Dumbbell Kickback ndi masewera olimbitsa thupi omwe amagwiritsidwa ntchito kwambiri omwe amagwira ntchito pa triceps, ndi mapindu achiwiri pamapewa ndi pachimake. Ndi chisankho chabwino kwambiri kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo mphamvu zathupi komanso kutanthauzira kwa minofu. Kuphatikizira zolimbitsa thupi izi muzochita zanu kumathandizira kukhazikika kwa mkono, kulimbikitsa kaimidwe kabwinoko, ndikupangitsa kuti mukhale ndi dongosolo lolimbitsa thupi lokwanira.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Kickback
- Phimbani mawondo anu pang'ono ndikutsamira kutsogolo kuchokera m'chiuno mwanu, kukhala ndi msana wowongoka.
- Sungani manja anu akumtunda pafupi ndi thupi lanu ndikupinda zigongono zanu mpaka madigiri 90, awa ndiye malo anu oyambira.
- Pang'onopang'ono tambasulani manja anu molunjika kumbuyo osatseka zigongono zanu, kwinaku mukufinya ma triceps.
- Pang'onopang'ono tsitsani ma dumbbells kubwerera kumalo oyambira ndikubwereza mayendedwe anu omwe mukufuna kubwereza.
Izinto zokwenza Dumbbell Kickback
- **Kuyenda Koyendetsedwa:** Pewani kugwedeza dumbbell. M'malo mwake, yang'anani pamayendedwe oyendetsedwa, osalala. Izi zimatsimikizira kuti minofu yanu ya tricep ikugwira ntchito, osati kuthamanga. Kwezani dzanja lanu mokwanira, koma musatseke chigongono chanu pamwamba pakuyenda.
- **Kusankha Kulemera Koyenera:** Sankhani kulemera komwe kumakupatsani mwayi wochita masewera olimbitsa thupi ndi mawonekedwe oyenera komanso kuwongolera. Ngati kulemera kuli kolemera kwambiri, mukhoza kusokoneza mawonekedwe anu kapena kuvulazidwa koopsa. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
- **Njira Yopumira:** Osagwira mpweya wanu panthawi yolimbitsa thupi. Exhale pamene mukutambasula mkono wanu ndikupuma pamene mukubwerera
Dumbbell Kickback Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Dumbbell Kickback?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Kickback. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi munthu wodziwa bwino za thanzi, monga mphunzitsi, kuyang'ana mawonekedwe anu kuti atsimikizire kuti mukuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu zanu zikukula.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Kickback?
- Bent-Over Dumbbell Kickback: Mwakusinthasintha uku, mumapindika m'chiuno mukamachita masewera olimbitsa thupi, zomwe zingathandize kugwirizanitsa pachimake chanu ndikuwongolera bwino.
- Incline Dumbbell Kickback: Mtunduwu umapangidwa pa benchi yolowera, yomwe imasintha mbali ya masewerawo ndikuwongolera ma triceps mwanjira ina.
- Dumbbell Kickback yokhala ndi Ma Resistance Band: Powonjezera magulu otsutsa ku dumbbell kickback, mutha kuwonjezera kulimba ndi zovuta zamasewera.
- Seated Dumbbell Kickback: Kusiyanasiyana kumeneku kumachitika mutakhala pa benchi, zomwe zingathandize omwe ali ndi vuto lakumbuyo kuti apitilize kulimbikitsa ma triceps awo.
Izinto zokufunda ezishisa ezivumelekile Dumbbell Kickback?
- Push-ups: Mapush-ups amagwira ntchito pa triceps, chifuwa, ndi mapewa, kupereka masewera olimbitsa thupi apamwamba kwambiri omwe amakwaniritsa ntchito yamtundu wamtundu wa Dumbbell Kickbacks, ndipo amatha kupititsa patsogolo kupirira kwa minofu ndi mphamvu.
- Ma Crushers a Chigaza: Zochitazi zimayang'ananso ma triceps, ofanana ndi Dumbbell Kickbacks, ndipo angathandize kupititsa patsogolo kudzipatula ndi kulimbikitsa minofu iyi, kupititsa patsogolo matanthauzo a minofu komanso kupititsa patsogolo zotsatira za Dumbbell Kickbacks.
Amaxabiso angamahlekwane kanye Dumbbell Kickback
- Zochita za Dumbbell Kickback
- Kulimbitsa thupi kwa Triceps ndi Dumbbell
- Zochita zolimbitsa thupi za Upper Arm
- Zochita za Dumbbell za Triceps
- Dumbbell Kickback kwa Upper Arms
- Triceps toning ndi Dumbbell
- Kuchita masewera olimbitsa thupi ndi Dumbbell Kickback
- Kulimbitsa Triceps ndi Dumbbell
- Njira ya Dumbbell Kickback
- Zochita zolimbitsa thupi za Dumbbell zamanja