Thumbnail for the video of exercise: Kuchepetsa Kuchulukitsa kwa Triceps

Kuchepetsa Kuchulukitsa kwa Triceps

Umakhi woMsebenzi

Inhloko yeziNdawoBumnadini, Mikenga Mimo.

IdivayisiMigergo

Imimiselo eqhaphoTriceps Brachii

Amashwa eqhapho

Asa zokubonisa:

Dumbbell Standing Triceps Extension demonstration

Dumbbell Standing Triceps Extension

Stand Kickback demonstration

Stand Kickback

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

Dumbbell Kunama Triceps Extension demonstration

Dumbbell Kunama Triceps Extension

Standing One Arm Extension demonstration

Standing One Arm Extension

Dumbbell Standing Kickback demonstration

Dumbbell Standing Kickback

Zowonjezera Triceps Extension demonstration

Zowonjezera Triceps Extension

Kunama Triceps Extension demonstration

Kunama Triceps Extension

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kuchepetsa Kuchulukitsa kwa Triceps

The Decline Triceps Extension ndi masewera olimbitsa thupi omwe amayang'ana minofu ya triceps, kuthandiza kulimbikitsa mphamvu zam'mwamba komanso kutanthauzira kwa minofu. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti apange manja amphamvu, kupititsa patsogolo masewera, kapena kungotulutsa ma triceps awo kuti awoneke bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuchepetsa Kuchulukitsa kwa Triceps

Gwirani barbell kapena EZ bar pogwiritsa ntchito kugwedeza (miyendo kuyang'ana pansi) ndi manja anu motalikirana ndi mapewa.
Kwezani manja anu mokwanira, mutagwira chotchinga pamwamba pa chifuwa chanu ndi zigongono zanu zokhoma.
Pang'onopang'ono tsitsani mipiringidzoyo popinda m'zigongono mukusunga mikono yanu yakumtunda, mpaka kapamwamba kamakhala pamwamba pamphumi panu.
Kanikizani kapamwamba kumbuyo komwe munayambira ndikukulitsa zigongono zanu kwinaku mukusunga mikono yakumtunda, ndikubwereza kubwereza komwe mukufuna.

Izinto zokwenza Kuchepetsa Kuchulukitsa kwa Triceps

Kugwira Kumanja: Gwirani dumbbell m'dzanja lililonse ndi manja akuyang'anizana. Kwezani manja anu mokwanira, ndipo pindani pang'ono m'zigongono zanu kuti musagwedezeke pa triceps yanu ndi mafupa anu. Pewani kugwira ma dumbbells mwamphamvu kwambiri chifukwa izi zitha kubweretsa kupsinjika kwa dzanja.
Mayendedwe Oyendetsedwa: Chepetsani zolemera pang'onopang'ono mozungulira mozungulira kumbali ya mutu wanu. Mikono yanu yakumtunda isayime ndipo sunthani manja anu akutsogolo. Kulakwitsa kofala ndikusuntha mkono wonse womwe ungayambitse kuvulala pamapewa.
Mawonekedwe Olondola: Pamunsi kwambiri, manja anu ayenera kukhala ofanana ndi pansi, zolemera ziyenera kukhala zofanana ndi mutu wanu. Kankhirani ma dumbbells kumbuyo pambuyo pake

Kuchepetsa Kuchulukitsa kwa Triceps Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuchepetsa Kuchulukitsa kwa Triceps?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Decline Triceps Extension, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndizothandizanso kukhala ndi mphunzitsi kapena wodziwa kutsogolera woyambitsa masewero olimbitsa thupi poyamba kuti atsimikizire kuti akuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, munthuyo ayenera kumvetsera thupi lake ndikusiya ngati akumva kuti sakumva bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuchepetsa Kuchulukitsa kwa Triceps?

Kunama Triceps Extension: Amadziwikanso kuti "crushers chigaza," chochitachi chimakupangitsani kugona pa benchi lathyathyathya ndi barbell, kutsitsa pamphumi panu, ndikutambasula manja anu kuti mukweze mmwamba.
Close Grip Bench Press: Kusiyanaku kumagwiritsa ntchito kugwiritsira ntchito pang'onopang'ono pa barbell panthawi yosindikizira benchi, kulunjika pa triceps kuposa minofu ya pachifuwa.
Cable Triceps Extension: Kusinthaku kumagwiritsa ntchito makina a chingwe, kulola kugwedezeka kosalala, kosalekeza pa triceps panthawi yonseyi.
Dumbbell Kickback: Zochita izi zimaphatikizapo kugwada ndi dumbbell m'dzanja limodzi, ndikutambasula mkono wanu molunjika kuti mugwire ntchito ya triceps.

Izinto zokufunda ezishisa ezivumelekile Kuchepetsa Kuchulukitsa kwa Triceps?

Ma Crushers a Chigaza amathandiziranso Decline Triceps Extensions bwino, pamene amayang'ana mutu wautali wa triceps, kuthandizira kupanga misala ndi mphamvu m'mikono yapamwamba, ndikuyikabe kupsinjika pang'ono pamanja.
Mapush-ups, makamaka diamondi push-ups, akhoza kukhala opindulitsa kwa chizolowezi chomwe chimaphatikizapo Decline Triceps Extensions, popeza samangogwira ntchito ya triceps, komanso amawonjezera mphamvu yapakati ndi kukhazikika, kupititsa patsogolo ntchito yonse.

Amaxabiso angamahlekwane kanye Kuchepetsa Kuchulukitsa kwa Triceps

Dumbbell Decline Triceps Extension
Zolimbitsa Thupi Zapamwamba
Zochita Zolimbitsa Thupi za Triceps
Chepetsani Kuchita Zolimbitsa Thupi za Dumbbell
Triceps Extension ndi Zolemera
Zochita za Dumbbell za Mikono Yapamwamba
Chepetsani Kulimbitsa Thupi kwa Triceps
Kukweza zolemera kwa Triceps
Decline Position Arm Exercise
Kulimbitsa Mikono Yapamwamba ndi Ma Dumbbells