Njira Yowonjezera ya Triceps
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Ukuxhumana kwe Njira Yowonjezera ya Triceps
The Alternate Triceps Extension ndi masewera olimbitsa thupi omwe amayang'ana minofu ya triceps, kupititsa patsogolo mphamvu zam'mwamba ndikuwongolera matanthauzidwe a minofu. Zochita izi ndizabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zitha kusinthidwa kuti zigwirizane ndi mphamvu zamunthu aliyense. Anthu angafunike kuphatikizira Alternate Triceps Extension m'chizoloŵezi chawo kuti apititse patsogolo mphamvu za mkono wawo, kupititsa patsogolo kagwiridwe kawo ka thupi lonse, ndikukhala ndi maonekedwe apamwamba komanso omveka bwino.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Njira Yowonjezera ya Triceps
- Kusunga mikono yanu yakumtunda, yambani kuchita masewera olimbitsa thupi ndikuweramitsa zigono zanu ndikutsitsa ma dumbbell kumbuyo kwamutu mpaka manja anu akhudze biceps.
- Imani pang'ono pamalowa, kuwonetsetsa kuti thupi lanu lonse lidakali ndipo manja anu okha ndi omwe akuyenda.
- Pang'onopang'ono kwezani ma dumbbells kuti mubwerere pamalo oyamba, pogwiritsa ntchito ma triceps anu kukweza zolemera mukamapuma.
- Bwerezani ndondomekoyi kuti mubwereze kubwereza, kuonetsetsa kuti mumayang'anira ma dumbbells nthawi zonse.
Izinto zokwenza Njira Yowonjezera ya Triceps
- Yesetsani Kuyenda: Pewani kuthamanga mofulumira. Tsitsani ndi kukweza zolemerazo mwadongosolo. Izi sizidzakutetezani kuvulala komanso kugwirizanitsa minofu yanu bwino.
- Sankhani Kulemera Koyenera: Osapita molemera kwambiri posachedwa. Yambani ndi kulemera komwe mungathe kupirira bwino. Pamene mukukula, mukhoza kuwonjezera kulemera kwake pang'onopang'ono. Kugwiritsa ntchito cholemetsa cholemera kwambiri kungayambitse mawonekedwe osayenera ndikuwonjezera chiopsezo cha kuvulala.
- Kutenthetsa: Muzitenthetsa nthawi zonse musanayambe masewera olimbitsa thupi. Izi zidzakonzekeretsa minofu yanu kuti muchite masewera olimbitsa thupi komanso kuchepetsa chiopsezo cha kuvulala.
- Pewani Kutseka Zigono Zanu: Mukatambasula dzanja lanu, pewani kutseka zigongono zanu. Izi zikhoza kuika
Njira Yowonjezera ya Triceps Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Njira Yowonjezera ya Triceps?
Inde, oyamba kumene angathe kuchita Alternate Triceps Extension Extension. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyambirira kuti atsimikizire kuti masewerawa akuchitika molondola.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Njira Yowonjezera ya Triceps?
- Kukhala pa Triceps Extension: Kusiyanaku kumachitika mutakhala pa benchi, pomwe mumakulitsa kulemera pamwamba pa mutu wanu ndikutsitsa kumbuyo kwa khosi lanu.
- Kunama Triceps Extension: Amadziwikanso kuti "zophwanya zigaza," kusiyana kumeneku kumaphatikizapo kugona pa benchi ndikuwonjezera zolemera kuchokera pamphumi panu mpaka pamwamba pa chifuwa chanu.
- Kukula kwa Triceps Mkono Umodzi: Kusiyanaku kumaphatikizapo kugwiritsa ntchito mkono umodzi panthawi kuti muwonjezere dumbbell kuchokera kumbuyo kwa mutu mpaka pamwamba pa mutu wanu.
- Cable Triceps Extension: Kusinthaku kumagwiritsa ntchito makina a chingwe, pomwe mumayima moyang'anizana ndi makinawo ndikukulitsa manja anu pansi pogwiritsa ntchito chingwe.
Izinto zokufunda ezishisa ezivumelekile Njira Yowonjezera ya Triceps?
- Ophwanya Chigaza: Ophwanya Chigaza, monga Alternate Triceps Extensions, makamaka amayang'ana ma triceps, koma mbali yosiyana ndi kuyenda kungathandize kugwira ntchito zosiyanasiyana za minofu, kuwonetsetsa kuti ma triceps akugwira ntchito mokwanira.
- Push-ups: Mapush-ups amagwira ntchito zonse za triceps ndi chifuwa cha chifuwa, kupereka maziko abwino a mphamvu ndi kupirira kwa triceps zomwe zingathe kupititsa patsogolo ntchito ndi zotsatira za Alternate Triceps Extension.
Amaxabiso angamahlekwane kanye Njira Yowonjezera ya Triceps
- Cable Triceps Extension
- Zolimbitsa Thupi Zapamwamba
- Maphunziro a Triceps
- Zochita zamakina a Cable
- Zochita Zolimbitsa Mkono
- Njira Yowonjezera ya Triceps
- Ma Cable Workouts a Triceps
- Zochita Zolimbitsa Thupi Zapamwamba
- Kusiyanasiyana kwa Triceps Extension
- Kumanga Minofu kwa Upper Arms