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Dumbbell Kunama Triceps Extension

Umakhi woMsebenzi

Inhloko yeziNdawoBumnadini, Mikenga Mimo.

IdivayisiMigergo

Imimiselo eqhaphoTriceps Brachii

Amashwa eqhapho

Asa zokubonisa:

Dumbbell Kickback demonstration

Dumbbell Kickback

Dumbbell Atakhala Triceps Extension demonstration

Dumbbell Atakhala Triceps Extension

Dumbbell One Arm Triceps Extension demonstration

Dumbbell One Arm Triceps Extension

Dumbbell Standing Kickback demonstration

Dumbbell Standing Kickback

Zowonjezera Triceps Extension demonstration

Zowonjezera Triceps Extension

Kuchepetsa Kuchulukitsa kwa Triceps demonstration

Kuchepetsa Kuchulukitsa kwa Triceps

Dumbbell Standing Triceps Extension demonstration

Dumbbell Standing Triceps Extension

Stand Kickback demonstration

Stand Kickback

Dumbbell Yokhala Bench Extension demonstration

Dumbbell Yokhala Bench Extension

Standing One Arm Extension demonstration

Standing One Arm Extension

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Dumbbell Kunama Triceps Extension

The Dumbbell Lying Triceps Extension ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri ma triceps, komanso imagwira mapewa ndi kumtunda kumbuyo. Kulimbitsa thupi kumeneku ndi koyenera kwa anthu pamlingo wonse wolimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zakumtunda komanso kutanthauzira kwa minofu. Kuphatikizira zolimbitsa thupi izi muzochita zanu kumatha kukulitsa mphamvu ya mkono, kulimbikitsa kaimidwe kabwinoko, ndikupangitsa kuti thupi likhale lokhazikika komanso lokhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Kunama Triceps Extension

Mikono yanu yakumtunda ikhale yosasunthika panthawi yonse yochita masewera olimbitsa thupi, ndikungosuntha mikono yanu kuti muchepetse zolemera mokhazikika mpaka zitakhala pafupi ndi mutu wanu, zigononi pafupifupi ma degree 90.
Onetsetsani kuti ma elbows anu ali pafupi ndi mutu wanu ndi perpendicular pansi panthawiyi.
Mukapuma pang'ono pansi pa kayendetsedwe kake, gwiritsani ntchito triceps yanu kuti mubwezeretse kulemera kumene mukuyambira, mukutambasula manja anu koma osatseka zigono zanu.
Bwerezani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mukusunga mawonekedwe ndikuwongolera nthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Dumbbell Kunama Triceps Extension

**Kuyenda Koyendetsedwa:** Kulakwitsa kofala ndikuthamangitsa mayendedwe. M'malo mwake, tsitsani zolemerazo pang'onopang'ono, molamulirika mpaka zitafika pafupi ndi makutu anu. Kenaka, gwiritsani ntchito triceps kuti mutambasule manja anu kubwerera kumalo oyambira. Kusuntha koyendetsedwa kumeneku kudzatsimikizira kuti mukupeza zambiri pazochitikazo ndikuthandizira kupewa kuvulala.
**Zigongono Zokhazikika:** Kulakwitsa kwina kofala ndikusuntha zigongono panthawi yochita masewera olimbitsa thupi. Zigongono zanu ziyenera kukhalabe m'malo mwake, ndipo kusuntha kumachokera pamkono. Kusuntha zigongono zanu kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
**Kulemera koyenera:**

Dumbbell Kunama Triceps Extension Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Kunama Triceps Extension?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell Liing Triceps Extension. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumakhala kosavuta komanso kosavuta kuti mupewe kuvulala kulikonse. Mawonekedwe oyenera ndi ofunikiranso, kotero oyamba akhoza kupindula pokhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti ayang'anire zoyesayesa zawo zoyamba. Zimalimbikitsidwanso kuti muyambe ndi kubwerezabwereza pang'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi chipiriro zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Kunama Triceps Extension?

Kuwonjeza kwa Triceps kwa Mikono Yambiri: Pakusiyana uku, mumagwira dumbbell m'dzanja lililonse ndikuchita masewera olimbitsa thupi ndi manja onse nthawi imodzi, ndikuwonjezera katundu wonse pa triceps.
Kuwonjeza kwa Dumbbell Triceps: Kusintha kumeneku kumachitika mutaimirira kapena mutakhala, ndi dumbbell ikukwezedwa pamwamba, zomwe zimathandiza kulunjika mutu wautali wa triceps bwino.
Kukula kwa Triceps kwa Arm One-Arm: Kusinthaku kumakupatsani mwayi wolunjika pa mkono umodzi panthawi, zomwe zingakhale zopindulitsa kuthana ndi vuto lililonse lamphamvu.
Seated Dumbbell Triceps Extension: Kusinthaku kumachitika mutakhala pa benchi lathyathyathya, lomwe limapereka bata komanso limakupatsani mwayi wogwiritsa ntchito zolemera kwambiri.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Kunama Triceps Extension?

Ma Crushers a Chigaza: Ophwanya Chigaza, monga Dumbbell Lying Triceps Extension, amayang'ana pakulekanitsa minofu ya triceps. Posinthana pakati pa zochitika ziwirizi, mutha kugwiritsa ntchito bwino ma triceps kuchokera kumakona osiyanasiyana, kukulitsa kukula kwa minofu ndi mphamvu.
Kuwonjeza kwa Triceps Pamwamba: Zochita izi zimakwaniritsa Dumbbell Liing Triceps Extension poyang'ana mutu wautali wa triceps, womwe nthawi zambiri ukhoza kunyalanyazidwa muzochita zina za triceps. Kusiyanasiyana kumeneku kumathandizanso kusinthasintha kwa mapewa ndi kukhazikika.

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