Lay ɛkstenshɔn

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Okuwandikira ku Lay ɛkstenshɔn

di Lay Ekstenshכn na wan ifektiv strכng-trenin εksεsayz we de fכs tכk to yu trisεps, we de εp fכ εnhans mכsul tכn εn כvala an trεnk. Na fayn wokɔt fɔ ɔl tu di wan dɛn we de bigin ɛn di wan dɛn we lɛk fɔ du fitnɛs as dɛn kin du am wit difrɛn wet dɛn, we de alaw fɔ ajɔst di difikulti lɛvɛl dɛn. Pipul dεm go want fכ du dis εksεsayz fכ mek dεn כp bכdi trεnk bεtεh, fכ mek dεn mכsul dεm difinishכn, εn fכ mek dεn an fכ muv bεtεh εn fכ fleksibul.

Okukubidde ku: Nkugiyigisa Lay ɛkstenshɔn

• Ɛkst yu an dɛn stret ɔp yu chɛst, mek shɔ se yu ɛlbow dɛn bɛn smɔl fɔ mek yu nɔ strɛs.
• sכmtεm lכs di dכmbεl dεm lεk ark tכwεd di sayd dεm na yu ed, bεnd yu εlbo dεm we yu de go, te di wet dεm lεvεl wit yu yes dεm.
• Stɔp fɔ smɔl tɛm ɛn afta dat, es di dɔmbɛl dɛn bak to di say we yu bigin bay we yu ɛkstɛnd yu ɛlb ɛn yuz yu trisɛps fɔ es di wet dɛn.
• Ripit dis muvmɛnt fɔ di nɔmba we yu want fɔ ripit, mek shɔ se yu kɔntinyu fɔ kɔntrol di wet dɛn ɛn kip yu ɛlb dɛn na di sem pozishɔn ɔl di tɛm we yu de du di ɛgzampul.

Amakulu mu kubiteekamu Lay ɛkstenshɔn

• Grip fayn: Hol di dɔmbɛl dɛn dairekt ɔp yu chɛst wit yu an dɛn we de fes dɛnsɛf. Yu grip fɔ tayt bɔt nɔ fɔ tayt pasmak. Wan mistek we dɛn kin mek na fɔ ol yu tayt tayt, ɛn dis kin mek yu an strɛs.
• Kɔntrol Muvmɛnt: Smɔl smɔl, put di dɔmbɛl dɛn dɔŋ te dɛn de nia yu yes, ɛn mek yu ɛlb dɛn de lɛk 90 digri. Di men tin na fɔ muv di we aw yu go ebul fɔ kɔntrol am ɛn we go mek yu muv fayn fayn wan. Nɔ mek mistek fɔ muv kwik ɔ fɔ jɔk di wet dɛn, we kin mek yu wund.
• Ɛlbo Pozishɔn: Kip yu ɛlb dɛn nia yu ed ɔl di tɛm we yu de muv. Wan mistek we dɛn kin mek na fɔ lɛ di ɛlb dɛn flay kɔmɔt na di sayd dɛn, we kin mek dɛn strɛs we nɔ nid fɔ de

Lay ɛkstenshɔn Ebitala by'omuyigiriza

Mwebale kuteekamu Lay ɛkstenshɔn?

Yɛs, di wan dɛn we de bigin fɔ du di wok kin rili du di Lying ɛkstenshɔn ɛgzampul. na big eksasaiz fכ mek di triseps εn כda mכsul dεm na di an dεm strכng εn tכn. Bɔt i impɔtant fɔ bigin wit layt wet ɛn pe atɛnshɔn fɔ mek yu kɔntinyu fɔ gɛt di rayt fɔm fɔ mek yu nɔ wund. Jɔs lɛk ɛni nyu ɛksesaiz, di wan dɛn we de bigin fɔ du ɛksɛsayz fɔ bigin sloslo ɛn smɔl smɔl fɔ mek dɛn gɛt mɔ trɛnk as dɛn trɛnk ɛn bia de go bifo. If yu gɛt ɛnitin fɔ wɔri bɔt yu wɛlbɔdi biznɛs, i go fayn ɔltɛm fɔ tɔk to pɔsin we sabi du fitnɛs ɔ pɔsin we de kia fɔ yu wɛlbɔdi biznɛs bifo yu bigin fɔ du nyu ɛksɛsayz.

Ki kitiibwa eby'okukozesa omuntu Lay ɛkstenshɔn?

• di Lay Bak Ekstenshכn nid fכ le pan yu bak εn rayz yu כp bכdi εn leg dεm, we go mek yu shep V.
• Di Sayd Lay Ekstenshɔn de mek yu ledɔm na wan say ɛn es yu ɔp leg ɛn an fɔ mek yu strɛch.
• di Lying Triceps Extension involv fכ le pan yu bak wit dכmbεl na εvri an, εksεnd yu an dεm stret כp εn afta dat yu bεnd na di εlbo dεm fכ lכs di wet dεm.
• di Lay Leg Ekstenshכn nid fכ le pan yu bak εn εksεnd wan leg wan tεm, kip di כda wan bεnd, we de tכk to yu bכdi mכsul dεm we de dכn.

Eby'okukozesa omulungi okugabana n'eby'omanyi Lay ɛkstenshɔn?

• push-ap: push-ap de wok bak di triseps, εn di chεst εn di sכlda dεm, we de gi wan kכmprεhεnsiv כp bכdi wokכt we de kompliment di aylכshכn fכ di trisεps insay di Lying εkstenshכn.
• Skul Krɔsh: Lɛk di Lying ɛkstenshɔn, Skul Krɔsh na aysolɛshɔn ɛgzampul we de spɛshal wan we de tɔch di trisɛps, we de alaw fɔ fos fɔ mek dis mɔsul grup strɔng ɛn ton, ɛn i de ɛp fɔ mek di bɛnifit dɛn we dɛn gɛt frɔm di Lying ɛkstenshɔn go bifo.