Standing Triceps Extension
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Ukuxhumana kwe Standing Triceps Extension
The Standing Triceps Extension ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma triceps, kuthandiza kumanga minofu ndikuwonjezera mphamvu zam'mwamba. Ndikoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, monga kulemera kwake kungathe kusinthidwa mosavuta kuti agwirizane ndi luso la wogwiritsa ntchito. Zochita izi ndi zabwino kwa iwo omwe akufuna kukulitsa matanthauzo a mkono wawo, kuwongolera kachitidwe kawo pamasewera okhudza kuponya kapena kukankha, kapena kungowonjezera mphamvu zakumtunda.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Standing Triceps Extension
- Kwezani dumbbell pamwamba pa mutu wanu mpaka manja onse atatambasula, kusunga zigongono zanu pafupi ndi mutu wanu ndi perpendicular pansi.
- Pang'onopang'ono tsitsani dumbbell kumbuyo kwa mutu wanu ndikusunga mikono yanu yam'mwamba, ndikungopinda zigongono zanu.
- Imani kaye pang'ono pamene mikono yanu yakutsogolo ikukhudza ma biceps anu.
- Kenako, gwiritsani ntchito triceps yanu kuti mubwezeretse dumbbell pamalo oyambira pamwamba pamutu panu. Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna.
Izinto zokwenza Standing Triceps Extension
- Kuyenda Koyendetsedwa: Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake, komwe kungayambitse kuvulala komanso kulimbitsa thupi kocheperako. M'malo mwake, yang'anani pamayendedwe oyendetsedwa, odekha. Chepetsani kulemera kumbuyo kwa mutu wanu, kusunga manja anu apamwamba. Kenako, gwiritsani ntchito ma triceps anu kuti mubwezere kulemera komwe kuyambika.
- Gwirani Ntchito Yanu: Kulakwitsa kwina ndikusachitapo kanthu panthawiyi. Kusunga abs yanu kumathandizira kukhalabe okhazikika, kumateteza msana wanu, komanso kumathandizira kuchita masewera olimbitsa thupi.
- Pewani Kutsekera Zigongono Zanu: Mukatambasula manja anu kuti mukweze zolemetsa, pewani kutseka zigongono zanu chifukwa zitha kuyika nkhawa zosafunikira.
Standing Triceps Extension Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Standing Triceps Extension?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Standing Triceps Extension. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndizothandizanso kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye zolimbitsa thupi kuti zitsimikizire kuti zikuyenda bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere kulemera ndi kubwereza pamene mphamvu zawo zikukula.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Standing Triceps Extension?
- Kukula kwa Triceps Mkono Umodzi: Izi zimaphatikizapo kuyimirira, kugwira dumbbell m'dzanja limodzi, ndi kutambasula mkono wanu pamwamba pa mutu wanu.
- Seated Triceps Extension: Mwakusiyana uku, mumachita masewera olimbitsa thupi mutakhala pansi, zomwe zingathandize kuti ma triceps azikhala bwino.
- Triceps Extension ndi Resistance Band: M'malo mogwiritsa ntchito ma dumbbells, kusiyana kumeneku kumagwiritsa ntchito gulu lotsutsa, lomwe lingapereke mtundu wina wa kupsinjika kwa minofu.
- Zowonjezera Triceps Extension: Izi zimachitika pogona pa benchi yopendekera, yomwe ingathandize kulunjika mbali zosiyanasiyana za minofu ya triceps.
Izinto zokufunda ezishisa ezivumelekile Standing Triceps Extension?
- Dips ndi ntchito ina yomwe imathandizira Standing Triceps Extension, pamene imayang'ana pa gulu lomwelo la minofu, triceps, komanso kugwirizanitsa mapewa ndi chifuwa, kulimbikitsa mphamvu zonse zapamwamba za thupi.
- Close-grip bench press ndi ntchito yopindulitsa yomwe imagwirizana bwino ndi Standing Triceps Extension, chifukwa imayang'ana kwambiri pa triceps komanso imagwira ntchito pachifuwa ndi mapewa, kupereka kulimbitsa thupi moyenera komanso kosiyanasiyana.
Amaxabiso angamahlekwane kanye Standing Triceps Extension
- Dumbbell Triceps Extension
- Zochita Zapamwamba Zapamwamba za Toning
- Dumbbell Workout ya Triceps
- Standing Arm Workout
- Zolimbitsa Thupi za Dumbbell za Mikono Yapamwamba
- Zochita Zolimbitsa Thupi za Triceps
- Kuyimirira kwa Triceps Workout
- Kuchita Zolimbitsa Thupi Zapamwamba za Arm
- Triceps Extension ndi Dumbbell
- Kuyimirira kwa Dumbbell Triceps Extension.