Zowonjezera Triceps Extension
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Zowonjezera Triceps Extension
The Incline Triceps Extension ndi ntchito yomanga mphamvu yomwe imayang'ana pa triceps, komanso imagwiranso ntchito mapewa ndi kumtunda. Ndi masewera olimbitsa thupi abwino kwa anthu amisinkhu yonse yolimbitsa thupi omwe ali ndi chidwi chofuna kupititsa patsogolo mphamvu za thupi lawo komanso matanthauzo a minofu. Kuchita masewera olimbitsa thupi kumakhala kopindulitsa makamaka kwa iwo omwe akufuna kupititsa patsogolo masewerawo, kuwongolera kaimidwe kawo, kapena kungokweza manja awo.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Zowonjezera Triceps Extension
- Bwererani pa benchi ndikuwongola manja anu molunjika padenga, kusunga zolemera pamwamba pa mapewa anu.
- Pang'onopang'ono pindani zigongono zanu, kutsitsa zolemera ku makutu anu; onetsetsani kuti zigongono zanu zikhale zokhazikika ndipo manja anu akusuntha.
- Imani pang'onopang'ono pamene zigongono zanu zili pamtunda wa digirii 90, kenaka kanikizani zolemerazo kubwerera kumene munayambira, kutambasula manja anu mokwanira koma osatseka zigongono zanu.
- Bwerezerani mayendedwe awa pamawerengero omwe mukufuna, ndikuwonetsetsa kuti mumayang'anira zolemera panthawi yonse yolimbitsa thupi.
Izinto zokwenza Zowonjezera Triceps Extension
- **Kugwirizira ndi Chigongono**: Gwirani dumbbell ndi manja onse awiri, pogwiritsa ntchito chogwirira chonga ngati diamondi (chala chachikulu cham'manja ndi chala cholozera). Yambani ndi manja anu otambasulidwa pamwamba panu, perpendicular mpaka pansi. Onetsetsani kuti zigongono zanu zili pafupi ndi mutu wanu ndikulozera kutsogolo nthawi yonse yochita masewera olimbitsa thupi. Kuwalola kuti atuluke kungayambitse kupsinjika kwa mapewa ndikuchepetsa mphamvu ya masewera olimbitsa thupi pa triceps.
- **Kuyenda Koyendetsedwa**: Tsitsani dumbbell kuseri kwa mutu wanu pang'onopang'ono ndikuwongolera, ndikusunga mikono yanu yakumtunda. Kusunthaku kuyenera kukhala ndi manja anu okha. Pewani kulakwitsa kusuntha mkono wanu wonse kapena kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake, chifukwa izi zingayambitse kuvulala ndi kuchepetsa kuyang'ana pa triceps.
- ** Zowonjezera Zonse
Zowonjezera Triceps Extension Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Zowonjezera Triceps Extension?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Incline Triceps Extension. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Kuphatikiza apo, oyamba kumene ayenera kuganizira kufunafuna chitsogozo kwa akatswiri olimbitsa thupi kuti aphunzire njira yoyenera. Ndikofunikiranso kutenthetsa musanayambe kuchita masewera olimbitsa thupi. Pang'onopang'ono kuwonjezera kulemera pamene mphamvu ndi kupirira zikukula zingathandize kupitirizabe kupita patsogolo.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Zowonjezera Triceps Extension?
- Kunama Triceps Extension: Amadziwikanso kuti "zophwanya zigaza", mtundu uwu wagona pansi pa benchi ndikukulitsa kulemera kuchokera pamphumi mpaka padenga.
- Cable Triceps Extension: Kusiyanaku kumagwiritsa ntchito makina a chingwe, kukulolani kuti muyime pamene mukukokera chingwe pansi, kutambasula manja anu ndikugwira ntchito katatu.
- Single Arm Triceps Extension: Mtunduwu umapangidwa ndi mkono umodzi panthawi, ndikupereka masewera olimbitsa thupi kwambiri pa triceps iliyonse payekha.
- Seated Triceps Extension: Kusiyanaku kumachitika mutakhala pansi, kukulolani kuti mulekanitse ma triceps bwino pochotsa kugwiritsa ntchito minofu ina.
Izinto zokufunda ezishisa ezivumelekile Zowonjezera Triceps Extension?
- Ma Crushers a Chigaza: Ophwanya Chigaza, monga Incline Triceps Extensions, amalekanitsa minofu ya triceps, koma amatero munjira yosiyana, yomwe ingathandize kupititsa patsogolo mphamvu ndi kukhazikika kwa triceps.
- Dips: Dips ndi masewera olimbitsa thupi omwe amagwira ntchito makamaka ma triceps, ofanana ndi Incline Triceps Extension, komanso amalowetsa pachifuwa ndi mapewa, kupereka thupi labwino kwambiri lapamwamba.
Amaxabiso angamahlekwane kanye Zowonjezera Triceps Extension
- Dumbbell Incline Triceps Extension
- Zolimbitsa Thupi Zapamwamba
- Zochita Zolimbitsa Thupi za Triceps
- Zochita za Dumbbell za Arms
- Kuwonjezera Dumbbell Extension
- Triceps Toning Workouts
- Zochita Zolimbitsa Thupi za Upper Arm Dumbbell
- Kulimbitsa Thupi kwa Triceps
- Dumbbell Triceps Extension
- Zochita Zolimbitsa Thupi za Bench