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Dumbbell Kunama Njira Yowonjezera

Umakhi woMsebenzi

Inhloko yeziNdawoBumnadini, Mikenga Mimo.
IdivayisiMigergo
Imimiselo eqhaphoTriceps Brachii
Amashwa eqhapho
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Ukuxhumana kwe Dumbbell Kunama Njira Yowonjezera

The Dumbbell Liing Alternate Extension ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma triceps, komanso amaphatikiza mapewa ndi minofu ya pachifuwa. Zochita izi ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta potengera kulemera kwa ma dumbbells omwe amagwiritsidwa ntchito. Kuphatikizira zolimbitsa thupi izi muzochita zanu zolimbitsa thupi kumathandizira kulimbitsa mphamvu yakumtunda, kukulitsa kamvekedwe ka minofu, ndikupangitsa kuti thupi lizigwira ntchito bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Kunama Njira Yowonjezera

  • Kwezani manja anu mokwanira pamwamba pa chifuwa chanu, ndikumangirira zigongono zanu kuti mupewe kupsinjika.
  • Pang'onopang'ono tsitsani dumbbell imodzi panthawi, ndikuwerama chigongono chanu kuti mubweretse dumbbell kumbali ya mutu wanu.
  • Imani kaye pang'ono, kenaka kanikizani dumbbell mpaka pomwe idayambira.
  • Bwerezani kusuntha komweko ndi mkono wina, ndipo pitirizani kusinthana mikono kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Dumbbell Kunama Njira Yowonjezera

  • Mayendedwe Oyendetsedwa: Tsitsani zolemera pang'onopang'ono mowongolera, kugwada pachigongono mpaka ma dumbbell ali pafupi ndi makutu anu. Pewani kulakwitsa kofala kwa kuthamangira kusuntha kapena kugwiritsa ntchito mphamvu, zomwe zingayambitse kuvulala komanso kusagwira bwino ntchito kwa minofu.
  • Sungani Zigono Pokhazikika: Zigongono zanu zizikhala zosasunthika nthawi yonse yochita masewera olimbitsa thupi, manja anu okha ndi omwe ayenera kusuntha. Kulakwitsa kofala ndikusuntha mkono wonse, zomwe zingakuvutitseni kwambiri pamapewa anu ndikuchepetsa mphamvu ya masewera olimbitsa thupi pa triceps yanu.
  • Kukulitsa Kwathunthu: Kwezerani manja anu kumbuyo komwe munayambira popanda kutseka zigono zanu. Izi zimatsimikizira kuti minofu yanu ili pansi pa kayendetsedwe kake. Pewani kulakwitsa kwa

Dumbbell Kunama Njira Yowonjezera Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Kunama Njira Yowonjezera?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell Liing Alternate Extension. Komabe, ndikofunikira kuyambira ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kutenga nthawi kuti aphunzire njira yoyenera ndipo ayenera kuganizira kufunafuna chitsogozo kuchokera kwa katswiri wolimbitsa thupi. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Kunama Njira Yowonjezera?

  • Wina ndi One-Arm Dumbbell Extension, womwe umaphatikizapo kukulitsa mkono umodzi panthawi kuti ukhale wodzipatula pa tricep iliyonse.
  • The Incline Dumbbell Extension ndi kusiyana kwina komwe mumagona pa benchi yokhazikika, yomwe imasintha mbali ya masewera olimbitsa thupi ndikugwira ntchito ya triceps mosiyana.
  • The Overhead Dumbbell Extension imaphatikizapo kuyimirira kapena kukhala ndi kukulitsa dumbbell pamutu panu, yomwe imayang'ana mutu wautali wa triceps kuposa mabodza.
  • Potsirizira pake, Close-Grip Dumbbell Press ndi kusiyana komwe mumakankhira ma dumbbells mmwamba ndi pansi pamalo oyandikira pamene mukugona pa benchi, yomwe imagwiranso ntchito minofu ya triceps.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Kunama Njira Yowonjezera?

  • Ophwanya Chigaza: Mofanana ndi Dumbbell Lying Alternate Extension, Skull Crushers makamaka amayang'ana pa triceps, kupititsa patsogolo mphamvu ya minofu ndi kupirira, ndikupereka masewera olimbitsa thupi okhazikika pamene akuphatikizana.
  • Dumbbell Flyes: Zochita izi zimakwaniritsa Dumbbell Liing Alternate Extension pogwiritsira ntchito minofu ya pachifuwa kuchokera kumbali ina, kuonjezera minyewa yonse ya minofu ndi mphamvu pachifuwa ndikupereka masewera olimbitsa thupi apamwamba.

Amaxabiso angamahlekwane kanye Dumbbell Kunama Njira Yowonjezera

  • Dumbbell Tricep Extension
  • Kuchita masewera olimbitsa thupi a Upper Arm Dumbbell
  • Dumbbell Kunama Tricep Zochita
  • Njira Yowonjezera ya Dumbbell
  • Zochita za Dumbbell za Triceps
  • Kunama Tricep Extension ndi Dumbbells
  • Upper Arm Toning ndi Dumbbells
  • Zolimbitsa Thupi Zina Zowonjezera Dzanja
  • Zolimbitsa Thupi za Dumbbell za Mikono Yapamwamba
  • Kulimbitsa Triceps ndi Dumbbells.