Zowonjezera Triceps Extension
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Ukuxhumana kwe Zowonjezera Triceps Extension
The Incline Triceps Extension ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma triceps, kuthandiza kupititsa patsogolo kamvekedwe ka minofu ndi kutanthauzira. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuphatikiza oyamba kumene ndi omwe akufuna kulimbikitsa masewera olimbitsa thupi apamwamba. Anthu angafune kuchita izi kuti alimbikitse manja awo kukhala olimba, kuti thupi lawo likhale lokhazikika, komanso kuti athe kuchita zinthu zatsiku ndi tsiku zomwe zimafuna kusuntha manja moyenera.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Zowonjezera Triceps Extension
- Gwirani ma dumbbells pamwamba pa mutu wanu, manja anu atatambasula manja anu ndipo manja anu akuyang'anizana.
- Pang'onopang'ono pindani zigongono zanu kuti mutsitse zolemera kumbuyo kwa mutu wanu, kuwonetsetsa kuti zigongono zanu zili pafupi ndi mutu wanu ndipo musalole kuti zitulukire m'mbali.
- Imani kaye pang'ono pamene zigongono zanu zili pamtunda wa digirii 90 ndipo ma dumbbells ali pafupi kukhudza benchi.
- Kanikizani ma dumbbells m'malo pomwe mukuyambira, kukulitsa manja anu mokwanira koma osatseka zigongono zanu, ndikubwereza kubwereza komwe mukufuna.
Izinto zokwenza Zowonjezera Triceps Extension
- Kugwira Moyenera: Onetsetsani kuti mwagwira dumbbell moyenera. Manja anu ayenera kuyang'ana mkati ndipo manja anu akhale oyandikana. Kusagwira bwino kungayambitse kupsinjika kwa dzanja kapena kutaya kulemera kwake.
- Mayendedwe Oyendetsedwa: Pewani kuchita masewera olimbitsa thupi mwachangu kwambiri. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi. M'malo mwake, onetsetsani kuti mayendedwe opita m'mwamba ndi pansi akuchedwa komanso amayendetsedwa.
- Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi Incline Triceps Extension, ndikofunikira kugwiritsa ntchito kusuntha kokwanira. Chepetsani kulemera kwake mpaka zigono zanu zili pa ngodya ya digirii 90 ndiyeno tambasulani manja anu mokwanira. Pewani kubwereza pang'ono momwe angachepetsere
Zowonjezera Triceps Extension Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Zowonjezera Triceps Extension?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Incline Triceps Extension. Komabe, ndikofunikira kuyamba ndi zolemera zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu ndi chidaliro zikukula.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Zowonjezera Triceps Extension?
- Kukula kwa Triceps Extension: M'bukuli, mumagona pansi pa benchi yotsetsereka ndikutsitsa zolemera kuchokera pamwamba mpaka mbali zonse za mutu wanu, kuyang'ana pamutu wotsatira wa triceps.
- Single-Arm Incline Triceps Extension: Kusiyanaku kumachitika pogwira dumbbell m'dzanja limodzi, atagona pa benchi yokhotakhota, ndikukulitsa mkono kumutu, kulola kuti munthu ayang'ane pa tricep iliyonse.
- Incline EZ-Bar Triceps Extension: Apa, mumagwiritsa ntchito EZ-bar m'malo mwa ma dumbbells mutagona pa benchi yolowera, ndikupereka njira ina yomwe ingachepetse kupsinjika pamanja.
- Reverse-Grip Incline Triceps Extension: Mtunduwu umaphatikizapo kunyamula barbell kapena dumbbell ndi
Izinto zokufunda ezishisa ezivumelekile Zowonjezera Triceps Extension?
- Ophwanya Chigaza: Ophwanya Chigaza amayang'ana minyewa ya triceps brachii makamaka, yofanana ndi incline triceps extensions, kupereka kulimbitsa thupi molunjika komanso kuthandizira pakukula kwa minofuyi kuti ikhale ndi mphamvu yokwanira ya mkono.
- Kukula kwa Triceps Pamwamba: Ntchitoyi imagwira ntchito mosiyanasiyana, kupititsa patsogolo kusinthasintha kwa minofu ndi kusiyanasiyana muzolimbitsa thupi zanu, zomwe zingayambitse kukula kwa minofu ndi mphamvu m'mikono, ndikukwaniritsa ntchito yopangidwa ndi incline triceps extensions.
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