Ekstenshɔn fɔ Bɛnch we Sidɔm
Profayiri y'eby'okufuna
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amagezi agakubyaTriceps Brachii
amagezi ag'omusa
Ntago Exercises:
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Okuwandikira ku Ekstenshɔn fɔ Bɛnch we Sidɔm
Di Sit Bɛnch Ɛkstenshɔn na fayn trɛnk trenin ɛgzampul we de tɔch yu trisɛps mɔ, we de ɛp fɔ mek di mɔsul dɛn tɔyn ɛn difinishɔn bɛtɛ. I fayn fɔ wan wan pipul dɛn we de na ɔl di fitnɛs lɛvɛl, mɔ di wan dɛn we de tray fɔ mek dɛn ɔpa bɔdi trɛnk bɛtɛ. If yu put dis ɛgzampul insay yu rutin, dat kin ɛp fɔ du di tin dɛn we yu kin du ɛvride wit izi, i kin ɛp fɔ mek yu ebul fɔ du ɔltin fayn fayn wan, ɛn fɔ mek yu gɛt balans ɛn wɛl-raun fitnɛs rijim.
Okukubidde ku: Nkugiyigisa Ekstenshɔn fɔ Bɛnch we Sidɔm
- Hol di dɔmbɛl dɛn na di sholda ayt wit yu an dɛn we de luk bifo, ɛn yu ɛlb dɛn bɛn na 90 digri angle.
- Smɔl smɔl, es yu an dɛn stret ɔp to di siling, mek shɔ se yu ɛlbow dɛn nɔ de muv ɛn nia yu ed.
- Hol dis posishon fכ sכm tεm, fil di tεnshכn na yu trisεps.
- Dɔn, smɔl smɔl, put di dɔmbɛl dɛn dɔŋ bak dɔŋ to di say we yu bigin, ɛn mek shɔ se yu kɔntinyu fɔ kɔntrol ɔl di tɛm we yu de muv. Ripit dis prɔses fɔ di nɔmba we yu want fɔ ripit.
Amakulu mu kubiteekamu Ekstenshɔn fɔ Bɛnch we Sidɔm
- Kɔrɛkt Grip: Hol di barbɛl ɔ dɔmbɛl wit ɔvahan grip (palm dɛn de fes dɔŋ), ɛn yu an dɛn fɔ de lɛk aw yu sholda. Wan mistek we yu kin mek na fɔ yuz grip we tu wayd ɔ we tu smɔl, we kin mek yu an ɛn yu ɛlbo dɛn strɛs we yu nɔ nid.
- Kɔntrol Muvmɛnt: We yu de es yu an dɛn, du am sloslo ɛn kɔntrol am. Nɔ mek mistek fɔ rɔsh di muvmɛnt ɔ yuz mɔmɛnt fɔ es di wet. dis kin mek yu injuri εn i nכ go tכk bכt di trisεp mכsul dεm fayn fayn wan.
- Ful Rεnj fכ Muv: Mek sכh se yu fulכp yu an dεm na di tכp pat pan di muvmεnt εn afta dat yu lכs di wet bak dכn te yu εlbo dεm de na bכt a
Ekstenshɔn fɔ Bɛnch we Sidɔm Ebitala by'omuyigiriza
Mwebale kuteekamu Ekstenshɔn fɔ Bɛnch we Sidɔm?
Yɛs, di wan dɛn we de bigin kin du di Sit Bɛnch Ɛkstenshɔn ɛgzampul. Bɔt i impɔtant fɔ mek di wan dɛn we de bigin fɔ stat wit layt wet ɛn pe atɛnshɔn pan di rayt fɔm fɔ mek dɛn nɔ gɛt injuri. I fayn bak fɔ gɛt trena ɔ pɔsin we gɛt ɛkspiriɛns fɔ gayd di prɔses fɔs.
Ki kitiibwa eby'okukozesa omuntu Ekstenshɔn fɔ Bɛnch we Sidɔm?
- Singl-Arm Tricep Extension: Insay dis vεryushכn, yu de du di εksεsayz wan an wan tεm, we de alaw yu fכ fכkus pan εvri trisep wan wan.
- Inklin Bεnch Trisεp Ekstenshכn: dεn de du dis vεryushכn pan inklin bεnch, we de chenj di angle fכ di εksεsayz εn de tכk difrεn pat dεm na di trisεps.
- Klos-Grip Bεnch Prεs: pan כl we nכto tradishכnal εkstenshכn, dis vεryushכn involv fכ grip klos pan di barbεl we yu de bεnch prεs, we kin εp fכ tכk di trisεps mכr dairekt wan.
- Lying Tricep Extension: dεn kכl am bak "skull crushers," dεn kin du dis vεryushכn we dεn de le pan flat bεnch, we dεn de εkstεn wan wet dεn wan dεn we dεn de εksεnd am dכn to di ed, εn afta dat dεn de dכn am dכn to di fכs.
Eby'okukozesa omulungi okugabana n'eby'omanyi Ekstenshɔn fɔ Bɛnch we Sidɔm?
- Klos-Grip Bεnch Prεs dεm de kompliment Sit Bεnch Ekstenshכn dεm bay we dεn nכ de ingayj nכto di trisεps nכmכ bכt di chεst εn sכlda mכsul dεm, we de mek di כvala כp bכdi trεnk εn stεbiliti we rili impruv fכ du Sit Bεnch Ekstenshכn.
- Skul Krɔsh, lεk Seated Bench Extensions, de fכkus fכ aylכt di trisεps bכt wit difrεn muvmεnt patεn, we de εp fכ εnhans mכsul dεm εn di mכsul dεm nכ de adap, we de mek di mכsul dεm kכntinyu fכ impruv di trεnk εn di mכsul dεm we de gro.
Amagamba ag'ewayogenze Ekstenshɔn fɔ Bɛnch we Sidɔm
- Dumbbell Bɛnch Ɛkstenshɔn
- Tricep Strɔng Ɛksesaiz
- Dumbbell Ɔpa Am Wok ɔt
- Sidɔm Trisɛp Ɛkstenshɔn
- Ɔpa Am Dumbɛl Ɛgzampul
- Tricep Toning wit Dumbbell
- Sidon Bench Dumbbell Ekstenshɔn
- Ɛksesaiz dɛn fɔ mek di an strɔng
- Dumbbell tricep wokɔt fɔ wok
- Bench Ekstenshɔn fɔ Ɔpa Am dɛn