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Kubwerera

Umakhi woMsebenzi

Inhloko yeziNdawoBumnadini, Mikenga Mimo.

IdivayisiMigergo

Imimiselo eqhaphoTriceps Brachii

Amashwa eqhapho

Asa zokubonisa:

Atakhala Bench Extension demonstration

Atakhala Bench Extension

Kunama Triceps Extension demonstration

Kunama Triceps Extension

Standing Triceps Extension demonstration

Standing Triceps Extension

Standing One Arm Extension demonstration

Standing One Arm Extension

Stand Kickback demonstration

Stand Kickback

Dumbbell Standing Triceps Extension demonstration

Dumbbell Standing Triceps Extension

Kuchepetsa Kuchulukitsa kwa Triceps demonstration

Kuchepetsa Kuchulukitsa kwa Triceps

Dumbbell One Arm Triceps Extension demonstration

Dumbbell One Arm Triceps Extension

Dumbbell Atakhala Triceps Extension demonstration

Dumbbell Atakhala Triceps Extension

Dumbbell Kickback demonstration

Dumbbell Kickback

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kubwerera

Kickback ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya gluteal, ndikupangitsa kuti ikhale yabwino kwa anthu omwe akufuna kulimbikitsa ndi kumveketsa thupi lawo lakumunsi. Zimagwiranso ntchito pachimake ndi kumbuyo, kulimbikitsa kaimidwe kabwino, kuwongolera bwino, komanso kukulitsa mphamvu zathupi lonse. Anthu angafune kuchita masewera olimbitsa thupi chifukwa safuna zida, akhoza kuchitidwa kulikonse, ndipo amathandizira kupititsa patsogolo masewera olimbitsa thupi komanso mayendedwe atsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kubwerera

Pindani kutsogolo pang'ono m'chiuno ndikupinda chigongono chanu chakumanja mpaka madigiri 90, chikhatho chanu chikuyang'ana mkati ndi dzanja lanu lakumtunda kufupi ndi thupi lanu.
Kanikizani dumbbell kumbuyo ndikukulitsa chigongono chanu ndikulola kuti ibwerere pang'onopang'ono mukapuma pang'ono.
Sungani mkono wanu wam'mwamba nthawi yonseyi ndikugwiritsira ntchito triceps kukankhira kulemera, osati mkono wanu ndi dzanja.
Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kenaka sinthani mikono ndikuchita nambala yomweyi ndi mkono wakumanzere.

Izinto zokwenza Kubwerera

**Mayendedwe Olamuliridwa:** Cholakwika chimodzi chodziwika ndikuchita masewera olimbitsa thupi mwachangu kwambiri. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono komanso owongolera. Izi sizimangothandiza kugwirizanitsa bwino minofu komanso kuchepetsa chiopsezo cha kuvulala.
**Kukulitsa Kwathunthu:** Mukabwerera, onetsetsani kuti mkono wanu watambasula. Izi zimatsimikizira kuti triceps yanu ikugwira ntchito mokwanira. Komabe, pewani kutseka chigongono chanu pamwamba pa kayendetsedwe kake, chifukwa izi zingayambitse mavuto osafunikira.
**Gwiritsani Ntchito Kulemera Koyenera:** Kugwiritsa ntchito zolemera zolemera kwambiri kungayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. Yambani ndi zolemera zopepuka ndipo pang'onopang'ono onjezerani pamene mphamvu zanu zikukula.
**Khalani El

Kubwerera Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kubwerera?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Kickback. Ndi masewera osavuta komanso ogwira mtima omwe amalimbana ndi triceps. Komabe, ndikofunikira kuti muyambe ndi masikelo opepuka kuti musavulale komanso kuti muwonetsetse mawonekedwe oyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndi bwino kukhala ndi wina wodziwa za mawonekedwe a masewera olimbitsa thupi, monga mphunzitsi waumwini, kuyang'anira oyamba kumene kuti awonetsetse kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kubwerera?

Cable Kickback ndi kusiyana kwina, komwe m'malo mogwiritsa ntchito ma dumbbells, mumagwiritsa ntchito makina a chingwe kuti mukhale osagwirizana nthawi zonse.
Single Arm Kickback ndikusintha komwe mumayang'ana pa mkono umodzi panthawi imodzi, kukulolani kuti muyang'ane pakudzipatula kwa minofu ya tricep iliyonse.
The Incline Kickback imachitidwa pa benchi yokhazikika, yomwe imasintha mbali ya masewera olimbitsa thupi ndipo imatha kuthandizira mbali zosiyanasiyana za minofu ya triceps.
The Resistance Band Kickback ndi kusiyana komwe mumagwiritsa ntchito gulu lotsutsa m'malo mwa dumbbell, kupereka mtundu wosiyana wa kupsinjika ndi kukana kwa triceps.

Izinto zokufunda ezishisa ezivumelekile Kubwerera?

Push-ups: Mapush-ups amagwira ntchito pa triceps, minofu ya pectoral, ndi mapewa, zomwe zimapangitsa kuti thupi liziyenda bwino kwambiri. Akachitidwa molumikizana ndi Kickbacks, amatha kukulitsa mphamvu yakumtunda kwa thupi komanso kupirira.
Zowonjezera za Tricep: Monga Kickbacks, ntchitoyi imayang'ana kwambiri ma triceps. Posinthana pakati pa zochitika ziwirizi, mutha kugwiritsa ntchito ma triceps kuchokera kumakona osiyanasiyana, kupititsa patsogolo kukula kwa minofu ndikuteteza kumtunda.

Amaxabiso angamahlekwane kanye Kubwerera

Zochita za Dumbbell Kickback
Kulimbitsa thupi kwa Triceps ndi Dumbbell
Zochita zolimbitsa thupi za Upper Arm
Zochita za Dumbbell za triceps
Kulimbitsa thupi kwa kickback kwa mikono yam'mwamba
Dumbbell Kickback kwa mkono toning
Tricep yolunjika ku masewera olimbitsa thupi
Kuchita masewera olimbitsa thupi a Dumbbell Kickback
Kuchita masewera olimbitsa thupi ndi Dumbbell
Kulimbitsa ma triceps ndi Dumbbell Kickback.