Dumbbell Kunama Triceps Extension
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Ukuxhumana kwe Dumbbell Kunama Triceps Extension
The Dumbbell Lying Triceps Extension ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma triceps, kulimbitsa mphamvu ya mkono ndikuwongolera matanthauzidwe a minofu. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi magawo olimba amunthu payekha. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti apititse patsogolo mphamvu za thupi, kupititsa patsogolo masewera olimbitsa thupi, komanso kukhala ndi manja owoneka bwino.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Kunama Triceps Extension
- Pang'onopang'ono pindani zigongono zanu kuti muchepetse ma dumbbell kumutu kwanu, ndikusunga mikono yanu yakumtunda ndikuwonetsetsa kuti zolemerazo zimakhala zofanana.
- Pitirizani kutsitsa zolemera mpaka zigongono zanu zili pamtunda wa digirii 90 ndipo ma dumbbells ali pamwamba pa mphumi yanu.
- Imani pang'onopang'ono pansi pa kayendetsedwe kake, kenaka gwiritsani ntchito triceps kuti mubwezeretse ma dumbbells kumalo oyambira.
- Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuonetsetsa kuti manja anu akumtunda asagwedezeke ndikungosuntha manja anu.
Izinto zokwenza Dumbbell Kunama Triceps Extension
- Yang'anirani Kuyenda: Pewani kulakwitsa kofala kulola ma dumbbell kugwa mwachangu kapena kugwiritsa ntchito mphamvu kuti awakweze. M'malo mwake, yendetsani kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake. Tsitsani zolemerazo pang'onopang'ono komanso mwadala, ndiyeno muzikankhire m'mwamba ndi mphamvu zofanana. Izi zidzatsimikizira kuti mukugwira bwino ntchito ya triceps osati kuvulaza.
- Sungani Zigono Pokhazikika: Cholakwika chomwe anthu amachipanga ndikusuntha zigongono zawo panthawi yolimbitsa thupi. Zigongono zanu zisasunthike ndipo manja anu okha ndiwo azisuntha. Kusuntha zigongono zanu kumatha kuyika mapewa anu kupsinjika kosafunikira ndikuchepetsa mphamvu ya masewera olimbitsa thupi.
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 kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetsetse kuti njirayo ndi yolondola. Mofanana ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kutenga pang'onopang'ono ndipo pang'onopang'ono awonjezere kulemera ndi kubwereza pamene mphamvu zawo ndi chitonthozo ndi zolimbitsa thupi zikuwonjezeka.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Kunama Triceps Extension?
- Kukula kwa Dumbbell Triceps ya One-Arm: Kusinthaku kumayang'ana pa mkono umodzi panthawi imodzi, kulola kuyesetsa kwambiri pa triceps iliyonse.
- Incline Dumbbell Triceps Extension: Mukusintha uku, mumachita masewera olimbitsa thupi pa benchi yoyenda, yomwe imasintha mbali ya mayendedwe ndikuwongolera mbali zosiyanasiyana za triceps.
- Seated Dumbbell Triceps Extension: Kusinthaku kumachitika mutakhala pansi, zomwe zingathandize omwe akuvutika ndi zovuta kapena zovuta zakumbuyo.
- Close-Grip Dumbbell Triceps Extension: Kusiyanasiyana kumeneku kumaphatikizapo kugwira dumbbell ndi kugwira pafupi, zomwe zingathandize kutsindika mutu wapakati wa triceps.
Izinto zokufunda ezishisa ezivumelekile Dumbbell Kunama Triceps Extension?
- Ma Crushers a Chigaza: Mofanana ndi Dumbbell Lying Triceps Extension, Skull Crushers amayang'ananso pa triceps koma amagwirizanitsa minofu m'njira yosiyana, yomwe ingathandize kupewa kusintha kwa minofu ndikulimbikitsa kukula ndi mphamvu.
- Ma Triceps Pushdowns: Ntchitoyi imagwiritsa ntchito kusuntha kosiyana kuti igwire ntchito ya triceps, yomwe ingathandize kuwongolera bwino komanso kufananiza kwa minofu ya mkono, ndikukwaniritsa ntchito yopangidwa ndi Dumbbell Lying Triceps Extensions.
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