Dumbbell Kunama Njira Yowonjezera
Umakhi woMsebenzi
Inhloko yeziNdawoBumnadini, Mikenga Mimo.
IdivayisiMigergo
Imimiselo eqhaphoTriceps Brachii
Amashwa eqhapho
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Dumbbell Kunama Njira Yowonjezera
Dumbbell Liing Alternate Extension ndi njira yophunzitsira mphamvu yomwe imagwira ntchito kwambiri pama triceps, komanso imagwira mapewa ndi pachimake. Zochita izi ndi zoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, pofuna kupititsa patsogolo mphamvu za thupi, kamvekedwe ka minofu, ndi kupirira. Anthu angafune kuchita izi kuti awonjezere mphamvu za mkono wawo, kuwongolera magwiridwe antchito awo onse, komanso kukhala ndi thupi lodziwika bwino lapamwamba.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Kunama Njira Yowonjezera
- Pang'onopang'ono pindani chigongono chanu chakumanja, ndikutsitsa dumbbell mowongolera mpaka itangokhala pamwamba pamphumi panu. Sungani mkono wanu wam'mwamba mokhazikika ndikugwiritsa ntchito mkono wanu wakutsogolo kuti musunthe kulemera kwake.
- Gwirani malowo kwa kamphindi, kenaka kanikizani dumbbell kubwerera pamalo oyambira pogwiritsa ntchito minofu ya triceps.
- Bwerezani mayendedwe ndi mkono wanu wakumanzere pamene dzanja lanu lamanja litalitalikitsa. Izi zimamaliza kubwereza kumodzi.
- Pitirizani kusinthana mikono kuti mubwereze nambala yomwe mukufuna, kuonetsetsa kuti mukuyenda mosasunthika komanso moyendetsedwa bwino panthawi yonseyi.
Izinto zokwenza Dumbbell Kunama Njira Yowonjezera
- Mayendedwe Olamuliridwa: Mukamapanga Dumbbell Liing Alternate Extension, onetsetsani kuti mayendedwe anu akuchedwa komanso amawongoleredwa. Pewani chiyeso chogwiritsa ntchito mphamvu kuti mukweze zolemera, chifukwa izi zingayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke.
- Kulemera Koyenera: Sankhani kulemera komwe kuli kovuta koma kumakulolani kuti mumalize masewerawa ndi mawonekedwe oyenera. Kulakwitsa kofala ndiko kugwiritsa ntchito zolemera zolemera kwambiri, zomwe zimatha kusokoneza minofu ndi mafupa.
- Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula dzanja lanu pamwamba pa kayendetsedwe kake ndikuchepetsa kulemera pang'onopang'ono mpaka poyambira. Izi zidzatsimikizira kuti mukugwira ntchito yonse yamtundu uliwonse
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, ayenera kuyamba ndi zolemera zopepuka ndikuyang'ana pa kusunga mawonekedwe oyenera kuti asavulale. Nthawi zonse ndi bwino kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kukutsogolerani poyambira. Kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Kunama Njira Yowonjezera?
- Incline Dumbbell Lying Alternate Extension: Kuwonjezera benchi yotsatiridwa mu kusakaniza, kusiyana kumeneku kumasintha mbali ya masewerawo ndikuwongolera ulusi wosiyanasiyana wa minofu.
- Single-Arm Dumbbell Lying Extension: Kusiyanaku kumaphatikizapo kuchita masewera olimbitsa thupi nthawi imodzi, zomwe zingathandize kuzindikira ndi kukonza kusalinganika kulikonse.
- Dumbbell Anama Njira Zina Zowonjezera ndi Kupotoza: Mukusintha uku, mumawonjezera kupotoza kwa dzanja pamwamba pa kayendetsedwe kake kuti mugwirizane ndi mutu wotsatira wa triceps.
- Dumbbell Anama Zowonjezera Zowonjezera ndi Kugwira Kwapakati: Kusiyanaku kumaphatikizapo kugwira ma dumbbells ndi kusalowerera ndale (miyendo kuyang'anizana), zomwe zingathandize kuchepetsa kupsinjika pamanja.
Izinto zokufunda ezishisa ezivumelekile Dumbbell Kunama Njira Yowonjezera?
- Close Grip Bench Press: Ntchitoyi imathandizira Dumbbell Liing Alternate Extension monga imagwiranso ntchito triceps ndi minofu ya pachifuwa, kupereka kayendedwe kaphatikizidwe kamene kangathandize kuwonjezera minofu ndi kupititsa patsogolo mphamvu za thupi.
- Ma Crushers a Chigaza: Ntchitoyi ndi yofanana ndi Dumbbell Liing Alternate Extension chifukwa imalekanitsa ma triceps, koma imagwiritsa ntchito barbell m'malo mwa dumbbells ndipo imaphatikizapo kayendedwe kake kosiyana, komwe kungathandize kuwongolera minofu kuchokera kumbali zosiyanasiyana ndikulimbikitsa kukula kwa minofu. .
Amaxabiso angamahlekwane kanye Dumbbell Kunama Njira Yowonjezera
- Dumbbell Tricep Extension
- Kuchita masewera olimbitsa thupi a Upper Arm Dumbbell
- Kunama Njira Zowonjezera ndi Dumbbell
- Masewera olimbitsa thupi a Dumbbell a Triceps
- Kunama Tricep Extension
- Dumbbell Workout ya Upper Arms
- Njira Yowonjezera ya Dumbbell
- Kulimbitsa Tricep ndi Dumbbell
- Dumbbell Kunama Tricep Workout
- Upper Arm Toning ndi Dumbbell.