kukankha
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe kukankha
Ma Kickbacks ndi masewera olimbitsa thupi omwe amathandizira kwambiri kulunjika ndi kulimbikitsa ma triceps ndi kumtunda kwa thupi. Ndioyenera kwa anthu pamagulu onse olimbitsa thupi, kuphatikiza oyamba kumene, chifukwa amatha kuchitidwa ndi zolemera zosiyanasiyana kuti zigwirizane ndi mphamvu zamunthu. Anthu amatha kusankha kuphatikiza ma kickbacks m'chizoloŵezi chawo kuti awonjezere mphamvu za mkono, kulimbitsa minofu, ndi kulimbikitsa kulimbitsa thupi kwathunthu.
Ukwenza: Isiqondiso eDelisa Ngasikhathi kukankha
- Pindani kutsogolo m'chiuno mwanu kuti chifuwa chanu chitsamire patsogolo pamapazi anu, sungani msana wanu molunjika ndi mutu wanu mmwamba.
- Gwirani ma dumbbells m'mbali mwanu, pindani zigongono zanu pamtunda wa digirii 90 kuti mikono yanu yakumtunda ikhale yofanana ndi thupi lanu.
- Pang'onopang'ono kankhirani ma dumbbells mmbuyo mwa kukulitsa zigongono zanu ndikuwalola kuti abwerere pang'onopang'ono akapuma pang'ono.
- Mikono yanu yakumtunda ikhale yolimba panthawi yonseyi, mukusuntha manja anu okha, ndikubwereza kubwereza komwe mukufuna.
Izinto zokwenza kukankha
- Mayendedwe Oyendetsedwa: Pewani kulakwitsa kofala kogwiritsa ntchito liwiro kugwedeza mwendo wanu mmbuyo ndi mtsogolo. Kuyenda kuyenera kukhala pang'onopang'ono komanso kuyendetsedwa, kuyang'ana pa kugwedezeka ndi kufalikira kwa minofu ya glute. Izi sizimangowonjezera mphamvu zolimbitsa thupi komanso zimachepetsa chiopsezo cha kuvulala.
- Kuyika Moyenera: Onetsetsani kuti phazi lanu lasinthasintha (zala zolozera pansi) panthawi yoyenda. Izi zimathandizira kuti ma glutes agwirizane bwino. Cholakwika chofala ndikuloza zala zala, zomwe zingayambitse kusagwirizana kwa minofu ya glute.
- Osatambasula: Pewani kulakwitsa kukweza mwendo wanu pamwamba kwambiri kapena kukulitsa chiuno chanu
kukankha Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda kukankha?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi. Ndi masewera olimbitsa thupi kwambiri kuti mugwirizane ndi glutes ndi hamstrings. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kapena osalemera konse kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Pamene mukukhala amphamvu komanso omasuka ndi kayendetsedwe kake, mukhoza kuwonjezera kulemera kwake pang'onopang'ono. Ndibwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti ayang'ane mawonekedwe anu kuti atsimikizire kuti mukuchita bwino.
Yintoni imibalabala enzima yale nhliziyo emangalisayo kukankha?
- Cable Kickback imagwiritsa ntchito makina opangira chingwe, kupereka kukangana kosalekeza panthawi yonseyi ndikuwonjezera zovuta.
- Bent-Over Kickback imafuna kuti mukhale ndi malo opindika, omwe amakulowetsani msana wanu ndi kumbuyo kwanu kuwonjezera pa ma triceps anu.
- The Resistance Band Kickback imatha kuchitika kulikonse ndi gulu lotsutsa, ndikupangitsa kuti ikhale njira yabwino yochitira masewera olimbitsa thupi kunyumba.
- The Incline Bench Kickback imaphatikizapo kuchita masewera olimbitsa thupi pa benchi yokhazikika, yomwe ingathandize kudzipatula ku triceps ndikuchepetsa kupsinjika kumbuyo.
Izinto zokufunda ezishisa ezivumelekile kukankha?
- Mapapo, monga ma kickbacks, amakhalanso abwino kwa minofu ya gluteal, hamstrings, ndi quads, kumapangitsa kuti thupi likhale lolimba komanso lokhazikika.
- Ma Deadlifts amatha kuthandizira kukwapula chifukwa amayang'ana magulu omwewo a minofu, kuphatikiza ma glutes ndi hamstrings, komanso kuchitapo kanthu m'munsi kumbuyo ndi pachimake, ndikupangitsa kuti ikhale yolimbitsa thupi kwambiri.
Amaxabiso angamahlekwane kanye kukankha
- Cable kickback workout
- Masewera olimbitsa thupi a triceps ndi chingwe
- Zochita zolimbitsa manja zapamwamba
- Zochita zamakina a chingwe
- Zida zolimbitsa thupi za triceps
- Kuchita masewera olimbitsa thupi kwapamwamba kwa mikono
- Triceps kukankha ndi chingwe
- Chingwe cholimbitsa thupi kuyambiranso
- Zochita za toning m'manja
- Kulimbitsa thupi kwa chingwe kwa minofu ya mkono