Kugwada kwa Triceps Extension
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Ukuxhumana kwe Kugwada kwa Triceps Extension
The Kneeling Triceps Extension ndi masewera olimbitsa thupi omwe amalimbitsa ndikuwongolera ma triceps, minofu kumbuyo kwa mikono yanu yakumtunda. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa kuti zigwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti apititse patsogolo mphamvu za thupi, kupititsa patsogolo matanthauzo a minofu, ndi kulimbikitsa masewera olimbitsa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugwada kwa Triceps Extension
- Gwirani dumbbell m'dzanja limodzi ndikuikweza pamwamba pa mutu wanu, ndikutambasula dzanja lanu mokwanira.
- Pang'onopang'ono pindani chigongono chanu, kutsitsa dumbbell kumbuyo kwa mutu wanu mpaka mkono wanu upangike mbali ya digirii 90.
- Onetsetsani kuti chigongono chanu chikhala pafupi ndi mutu wanu ndipo sichikutuluka m'mbali.
- Kenako, gwiritsani ntchito ma triceps kuti muwongole mkono wanu, ndikukweza dumbbell kubwerera pomwe idayambira. Bwerezani izi kuti mubwereze nambala yomwe mukufuna, kenaka sinthani ku mkono wina.
Izinto zokwenza Kugwada kwa Triceps Extension
- Mayendedwe Olamuliridwa: Tsitsani dumbbell kumbuyo kwa mutu wanu powerama pazigono mpaka manja anu akhudze mabiceps anu. Mikono yakumtunda iyenera kukhala yokhazikika komanso pafupi ndi mutu wanu nthawi zonse. Cholakwika chimodzi chofala ndikugwiritsa ntchito kugwedezeka, komwe kumatha kusokoneza msana ndi mapewa ndikuchepetsa mphamvu ya masewera olimbitsa thupi pa triceps.
- Kukulitsa Kwathunthu: Kwezani manja anu kuti mubwezeretse dumbbell pamalo oyambira. Ndikofunika kutambasula manja anu mokwanira kuti mupindule kwambiri ndi masewerawo. Kusatambasula manja mokwanira ndi kulakwitsa kofala komwe kungathe kuchepetsa mphamvu ya masewera olimbitsa thupi.
- Kulemera Koyenera: Sankhani kulemera komwe kuli
Kugwada kwa Triceps Extension Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kugwada kwa Triceps Extension?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Kneeling Triceps Extension. Ndi masewera olimbitsa thupi osavuta komanso ogwira mtima omwe amalimbana ndi minofu ya triceps kumbuyo kwa mkono wapamwamba. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumakhala kosavuta komanso kosavuta kuwongolera, ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Ngati woyambitsa sakudziwa za mawonekedwe olondola, zingakhale zopindulitsa kufunafuna chitsogozo kuchokera kwa katswiri wolimbitsa thupi.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugwada kwa Triceps Extension?
- Kunama Triceps Extension: Amadziwikanso kuti "zophwanya zigaza," kusiyana kumeneku kumaphatikizapo kugona pa benchi ndi zolemera m'manja mwanu ndi kutambasula manja anu molunjika, ndiyeno mukutsitsa zolemerazo popinda zigongono zanu mpaka zitafika pamtunda wa digirii 90, ndipo potsiriza kuwakankhira iwo mmwamba.
- Close-Grip Bench Press: Kusiyanaku kumaphatikizapo kugona pa benchi ndi barbell kapena dumbbells, koma m'malo mogwira mwachizolowezi, manja anu ali pafupi kwambiri kuti atsimikizire kwambiri triceps.
- Ma Triceps Dips: Kuchita masewera olimbitsa thupi kumaphatikizapo kugwiritsa ntchito mipiringidzo yofananira kapena m'mphepete mwa benchi, pomwe mumatsitsa thupi lanu popinda m'miyendo yanu ndikukankhira kumbuyo komwe munayambira.
- Diamond Push-Ups: Kusiyanasiyana uku kukankha-mmwamba
Izinto zokufunda ezishisa ezivumelekile Kugwada kwa Triceps Extension?
- Kuwonjeza kwa Triceps Pamwamba: Zochitazi zimagwirizana ndi Kneeling Triceps Extension poyang'ana gulu limodzi la minofu, triceps, koma kuchokera kumbali yosiyana, kuonetsetsa kuti mbali zonse za minofu zimagwira ntchito.
- Dips: Dips ndi ntchito ina yomwe imayang'ana pa triceps, koma imagwiranso chifuwa ndi mapewa. Izi zimawapangitsa kukhala ogwirizana bwino ndi Kneeling Triceps Extension popeza amapereka zosiyanasiyana komanso kulimbitsa thupi kumtunda.
Amaxabiso angamahlekwane kanye Kugwada kwa Triceps Extension
- Chingwe Kugwada Triceps Extension
- Triceps Workout ndi Chingwe
- Kuchita Zolimbitsa Thupi Zapamwamba Kugwada kwa Triceps Extension
- Cable Triceps Workout
- Zochita Zolimbitsa Thupi Zogwada
- Kukula kwa Triceps Pogwiritsa Ntchito Chingwe
- Kuchita Zolimbitsa Thupi Kwa Zida Zam'mwamba
- Kugwada Position Triceps Exercise
- Maphunziro Amphamvu a Triceps
- Cable Machine Upper Arm Workout