Triceps Pushdown
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Ukuxhumana kwe Triceps Pushdown
Triceps Pushdown ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri minofu ya triceps, zomwe zimathandiza kuti mkono ukhale wolimba komanso kutanthauzira. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, chifukwa amatha kusintha mosavuta kuti agwirizane ndi zomwe munthu angathe kuchita. Kuchita masewera olimbitsa thupi kungapangitse kukongola kwa thupi, kulimbitsa thupi, ndi kuthandizira kuchita zochitika za tsiku ndi tsiku kapena masewera omwe amafunikira mphamvu zapamwamba za thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Triceps Pushdown
- Gwirani kapamwamba ndi manja anu kuyang'ana pansi, manja m'lifupi m'lifupi mapewa, ndi zigongono pafupi ndi thupi lanu.
- Kokani mipiringidzo pansi mpaka manja anu atatambasulidwa m'mbali mwanu, apa ndiye malo anu oyambira.
- Pang'onopang'ono pindani zigongono zanu ndikukweza chotchinga kubwerera pomwe mudayambira, ndikusunga zigono zanu pafupi ndi thupi lanu komanso msana wanu molunjika.
- Bwerezani kusuntha uku, kuwonetsetsa kuti mukuyang'ana kwambiri kugwiritsa ntchito triceps yanu kukankhira mipiringidzo pansi ndikuwongolera mayendedwewo.
Izinto zokwenza Triceps Pushdown
- Malo a Elbow: Zigono zanu ziyenera kukhala pafupi ndi thupi lanu ndipo zisasunthe panthawi yochita masewera olimbitsa thupi. Cholakwika chofala ndikutulutsa zigongono kunja kapena kuzisuntha panthawi yolimbitsa thupi, zomwe zimatha kuvulaza ndikuchepetsa mphamvu yolimbitsa thupi.
- Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi kukankhira pansi kwa triceps, muyenera kuwonetsetsa kuti mukuyenda mosiyanasiyana. Izi zikutanthawuza kutambasula manja anu mokwanira pansi pa kayendetsedwe kake ndikuwalola kuti abwerere ku ngodya ya 90-degree pamwamba. Pewani kubwereza pang'ono chifukwa sagwira ntchito mokwanira ma triceps.
- Kuyenda Koyendetsedwa: Pewani kugwiritsa ntchito mphamvu kuti muchepetse kulemera. Ichi ndi cholakwika wamba kuti
Triceps Pushdown Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Triceps Pushdown?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Triceps Pushdown. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera komanso kupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetsetse kuti njira yoyenera ikugwiritsidwa ntchito. Mofanana ndi masewera olimbitsa thupi, pang'onopang'ono kuwonjezera kulemera kwa nthawi kumabweretsa zotsatira zabwino.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Triceps Pushdown?
- Rope Triceps Pushdown: M'malo mwa bar, kusinthaku kumagwiritsa ntchito chingwe cholumikizira, kulola kusuntha kwachilengedwe komanso kuwonjezereka kwamayendedwe.
- Single Arm Triceps Pushdown: Kusinthaku kumachitika mkono umodzi panthawi, kukulolani kuti muyang'ane pa triceps iliyonse payekha ndikuthana ndi kusalingana kulikonse kwa minofu.
- V-Bar Triceps Pushdown: Kusiyanaku kumagwiritsa ntchito kapamwamba ka V, komwe kamalola kugwira kosiyana ndipo kumatha kulunjika mbali zosiyanasiyana za minofu ya tricep.
- Straight Bar Triceps Pushdown: Kusinthaku kumagwiritsa ntchito bala yowongoka ndikulunjika mitu yonse itatu ya triceps, ndikupangitsa kuti ikhale yothandiza kwambiri pamasewera onse a triceps.
Izinto zokufunda ezishisa ezivumelekile Triceps Pushdown?
- Ma Crushers a Chigaza, omwe amadziwikanso kuti ma triceps owonjezera abodza, amathandizira ma Triceps Pushdown poyang'ana mutu wautali wa triceps, womwe sunayang'ane kwambiri pakukankhira, motero kuonetsetsa kuti mukulimbitsa thupi moyenera.
- Dips ndi masewera ena olimbitsa thupi omwe amathandizira ma Triceps Pushdowns, chifukwa samangoyang'ana ma triceps okha, komanso minofu ya pachifuwa ndi mapewa, kupereka kulimbitsa thupi kwakukulu kwa thupi ndikuthandizira kukulitsa mphamvu zogwira ntchito.
Amaxabiso angamahlekwane kanye Triceps Pushdown
- Kulimbitsa thupi kwa triceps ndi chingwe
- Zochita zam'manja zam'mwamba
- Kukankhira pansi kwa chingwe kwa triceps
- Zochita zolimbitsa thupi za triceps
- Zolimbitsa thupi pamakina a chingwe
- Zochita zapamwamba za chingwe
- Njira ya Tricep pushdown
- Zochita zachingwe zopangira mikono yopindika
- Masewera olimbitsa thupi a triceps
- Zolimbitsa thupi zamakina opangira zida zam'mwamba