Dumbbell Kickback
Umakhi woMsebenzi
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Ukuxhumana kwe Dumbbell Kickback
Dumbbell Kickback ndi masewera olimbitsa thupi omwe amalimbitsa komanso kulimbitsa ma triceps, minofu kumbuyo kwa mkono wanu wakumtunda. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusintha mosavuta kuti agwirizane ndi mphamvu ndi luso lake. Zochita izi ndizofunikira kwa iwo omwe akufuna kupititsa patsogolo mphamvu za thupi lawo, kuwongolera matanthauzidwe a minofu, komanso kukhathamiritsa magwiridwe antchito a mkono wonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Kickback
- Kokani zigono zanu mmwamba kuti mikono yanu yakumtunda ikhale yofanana ndi pansi, ndipo manja anu ayang'anizane.
- Pumulani pang'onopang'ono manja anu chammbuyo mpaka atawongoka, kuwonetsetsa kuti zigono zanu zili pafupi ndi thupi lanu komanso osasuntha mikono yanu yakumtunda.
- Pumani mpweya pamene mukutsitsa pang'onopang'ono ma dumbbells kubwerera kumalo oyambira, ndikumapindika m'zigono zanu.
- Bwerezani mayendedwe awa kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti pachimake chanu chikugwira ntchito komanso msana wanu wowongoka panthawi yonse yolimbitsa thupi.
Izinto zokwenza Dumbbell Kickback
- Kuyenda Koyendetsedwa: Pewani kusuntha cholemetsa kapena kugwiritsa ntchito mphamvu kuti munyamule. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala. M'malo mwake, muyenera kuyang'ana pamayendedwe apang'onopang'ono, olamulidwa. Kwezani mkono wanu mmbuyo ndi mmwamba mpaka mowongoka, kenaka muchepetse pang'onopang'ono kumbuyo komwe mukuyambira.
- Malo a Elbow: Cholakwika chofala ndikusuntha chigongono panthawi yochita masewera olimbitsa thupi. Chigongono chanu chiyenera kukhala pamalo omwewo panthawi yonseyi, kukhala ngati hinge. Kusuntha chigongono chanu kumatha kusokoneza mkono ndi phewa ndikuchepetsa mphamvu yolimbitsa thupi. 4
Dumbbell Kickback Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Dumbbell Kickback?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Dumbbell Kickback. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumakhala kosavuta komanso kosalemetsa kwambiri kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi munthu wodziwa zambiri za masewerawa, monga mphunzitsi wanu, ayang'ane mawonekedwe anu mutangoyamba kumene. Monga mwanthawi zonse, musanayambe chizolowezi chilichonse cholimbitsa thupi, ndi bwino kukaonana ndi akatswiri azachipatala.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Kickback?
- Tricep Kickback yokhala ndi Resistance Band: Kusinthaku kumagwiritsa ntchito magulu olimbikira m'malo mwa ma dumbbells, omwe atha kukupatsirani kupsinjika kosiyana ndi kukana kwa ma triceps anu.
- Bent-Over Dumbbell Kickback: Mu kusiyana kumeneku, mumawerama m'chiuno, kusunga msana wanu mowongoka, ndikuchita masewera olimbitsa thupi, omwe angapangitsenso minofu yanu yam'mbuyo ndi yapansi.
- Incline Dumbbell Kickback: Kusiyanaku kumachitika pa benchi yolowera, yomwe imasintha mbali ya masewera olimbitsa thupi ndipo imatha kulunjika mbali zosiyanasiyana za minofu ya triceps.
- Dumbbell Kickback ndi Kuzungulira: Pakusiyana uku, mumawonjezera kupotoza pamwamba pa kayendetsedwe kake, kutembenuza chikhatho chanu kuti chiyang'ane ndi denga, zomwe zingathe kugwirizanitsa mbali zosiyanasiyana za triceps ndi minofu yam'mbuyo.
Izinto zokufunda ezishisa ezivumelekile Dumbbell Kickback?
- Close-Grip Bench Press: Zochita izi zimakwaniritsa kuthamangitsa kwa dumbbell monga momwe zimakhudzira triceps, koma mwanjira ina. Ngakhale kuti kuthamangitsidwa kumayang'ana pa kugwedezeka kwa minofu, makina osindikizira a benchi oyandikira amatsindika kutambasula, kupereka masewera olimbitsa thupi kwa triceps.
- Push-ups: Push-ups ndi wothandizira kwambiri ku dumbbell kickbacks chifukwa samangogwiritsa ntchito triceps, komanso chifuwa ndi mapewa. Izi zitha kuthandizira kukulitsa mphamvu zakumtunda ndi kukhazikika kwa thupi lonse, zomwe zitha kukulitsa mphamvu ya ma dumbbell kickbacks anu.
Amaxabiso angamahlekwane kanye Dumbbell Kickback
- Kulimbitsa thupi kwa Dumbbell Kickback
- Kuchita masewera olimbitsa thupi ndi Dumbbell
- Zochita zolimbitsa manja zapamwamba
- Kulimbitsa thupi kwa Dumbbell kwa triceps
- Dumbbell Kickback kwa manja apamwamba
- Kuchita masewera olimbitsa thupi kwa ma toned triceps
- Kulimbitsa triceps ndi Dumbbell
- Kulimbitsa thupi kwa Dumbbell Kickback
- Zochita za Dumbbell za minofu ya mkono
- Tricep toning ndi Dumbbell Kickback.