Lever Triceps Extension
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Ukuxhumana kwe Lever Triceps Extension
The Lever Triceps Extension ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma triceps, kuthandizira kukulitsa mphamvu za mkono ndi kutanthauzira kwa minofu. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa chazovuta zake zosinthika kutengera kulemera komwe amagwiritsidwa ntchito. Anthu amatha kusankha kuphatikiza masewerawa m'chizoloŵezi chawo kuti apititse patsogolo mphamvu za thupi, kupititsa patsogolo masewera olimbitsa thupi, kapena kumveketsa ndi kusema manja.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Triceps Extension
- Gwirani zogwirira makinawo ndikugwira mopitilira muyeso, kuwonetsetsa kuti zigongono zanu zapindika pamtunda wa digirii 90 ndipo manja anu akumtunda akugwirizana ndi thupi lanu.
- Kanikizani zogwirira pansi pogwiritsa ntchito triceps mpaka manja anu atatambasulidwa, kwinaku mukusunga zigono zanu pafupi ndi thupi lanu ndi msana wanu motsutsana ndi pedi.
- Gwirani malowa kwa mphindi imodzi, kenako pang'onopang'ono mubwererenso zogwirira ntchito poyambira.
- Bwerezani masitepe awa kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti mukuchita bwino nthawi yonseyi.
Izinto zokwenza Lever Triceps Extension
- **Kuyenda Koyendetsedwa**: Tsitsani lever mowongolera mpaka itatsala pang'ono inchi kuchokera pamphumi panu. Chingwecho chiyenera kuyenda mozungulira mozungulira. Mikono yanu yam'mwamba iyenera kukhala yosasunthika panthawi yonseyi, ndikusuntha manja anu okha. Kulakwitsa kofala ndikusuntha mkono wonse, zomwe zimatha kusokoneza chigongono ndikuchotsa kuyang'ana kutali ndi triceps.
- **Pewani Hyperextension**: Mukakankhira chowongolera kumbuyo pomwe mudayambira, pewani kutseka zigono zanu kapena kuzikulitsa. Izi zingayambitse kupsinjika kosafunikira komanso kuvulala komwe kungachitike. M'malo mwake, siyani kufupikitsa kukulitsa kwathunthu kuti musunge ma triceps anu.
- **Bre
Lever Triceps Extension Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Lever Triceps Extension?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Triceps Extension. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kulemera kopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso osalimbitsa minofu yawo. Ndibwinonso kukhala ndi mphunzitsi kapena woyang'anira gym-goer wodziwa zambiri kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe kutenthetsa ndi kutambasula pambuyo pake kuti musavulale.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Triceps Extension?
- Seated Lever Triceps Extension: Mukusintha uku, mumachita masewera olimbitsa thupi mutakhala pansi, zomwe zimapereka chithandizo chakumbuyo chakumbuyo ndikukulolani kuti muzingoyang'ana pa triceps yanu.
- Kukula kwa Triceps kwa mkono umodzi wa mkono umodzi: Kusintha kumeneku kumaphatikizapo kugwiritsa ntchito mkono umodzi panthawi imodzi, zomwe zingathandize kukonza kusalinganika kwa minofu ndikuwonjezera chidwi chanu pa triceps.
- Incline Lever Triceps Extension: Izi zimachitika pa benchi yokhotakhota, yomwe imasintha mawonekedwe a masewerawo ndikuwongolera magawo osiyanasiyana a triceps.
- Reverse Grip Lever Triceps Extension: Pakusinthika uku, mumagwiritsa ntchito kugwirizira kumbuyo (miyendo yoyang'ana mmwamba) kuti muchite masewera olimbitsa thupi, omwe angapereke chilimbikitso chosiyana cha minofu ya triceps.
Izinto zokufunda ezishisa ezivumelekile Lever Triceps Extension?
- Dips ndi masewera ena ogwira mtima omwe amakwaniritsa Lever Triceps Extensions monga momwe amachitira osati ma triceps okha, komanso minofu ya pectoral ndi deltoids, kupititsa patsogolo mphamvu zam'mwamba zonse ndi kukhazikika.
- Overhead Triceps Extensions ndizowonjezera zopindulitsa ku masewera olimbitsa thupi omwe amaphatikizapo Lever Triceps Extensions, pamene amayang'ana ma triceps kuchokera kumbali ina, kulimbikitsa kukula kwa minofu ndi kupititsa patsogolo mphamvu ya mkono.
Amaxabiso angamahlekwane kanye Lever Triceps Extension
- Gwiritsani ntchito masewera olimbitsa thupi a triceps makina
- Kulimbitsa mkono wapamwamba ndi makina a lever
- Kuchita masewera olimbitsa thupi kwa triceps
- Gwiritsani ntchito zida zolimbitsa thupi
- Kulimbitsa ma triceps ndi makina a lever
- Njira yowonjezera ya lever triceps
- Zochita zomanga minofu yam'manja
- Kulimbitsa thupi kwa Triceps ndi zida zowonjezera
- Zochita zamakina a Lever kwa mikono yam'mwamba
- Chitsogozo chatsatanetsatane cha lever triceps extension.