Barbell Akukana Kutseka Kwambiri Kuti Musindikize Chigaza

• Inhloko yeziNdawo: Bumnadini, Mikenga Mimo.
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Triceps Brachii

Ukuxhumana kwe Barbell Akukana Kutseka Kwambiri Kuti Musindikize Chigaza

The Barbell Decline Close Grip To Skull Press ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri ma triceps, kwinaku akugwiranso pachifuwa ndi mapewa. Zochita izi ndizoyenera kwa anthu omwe ali pakatikati mpaka pamlingo wolimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zam'mwamba komanso matanthauzo a minofu. Kuphatikizira zolimbitsa thupi izi muzochita zanu kumatha kukulitsa minofu, kulimbitsa mphamvu zogwirira ntchito zatsiku ndi tsiku, komanso kumathandizira kuti muzichita bwino pamasewera ndi masewera ena olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Akukana Kutseka Kwambiri Kuti Musindikize Chigaza

• Tsitsani ma barbell pachifuwa chanu, ndikusunga zigono zanu pafupi ndi thupi lanu komanso manja anu molunjika.
• Kanikizani barbell molunjika mmwamba mpaka manja anu atatambasulidwa, koma osatsekeredwa.
• Pang'onopang'ono tsitsani belu lolowera pamphumi panu, ndikuweramitsa zigongono zanu pamtunda wa digirii 90, iyi ndi gawo la "chigaza" cha masewerawo.
• Kanikizani barbell mpaka pomwe mukuyambira, ndikungoyang'ana kugwiritsa ntchito ma triceps kuti muyendetse, ndikubwerezanso kuchuluka komwe mukufuna.

Izinto zokwenza Barbell Akukana Kutseka Kwambiri Kuti Musindikize Chigaza

• Kugwira Moyenera: Gwirani chotchingacho ndikuchigwira moyandikira, manja motalikirana m’lifupi la mapewa. Manja anu ayenera kuyang'ana kutali ndi inu. Kugwira uku kumakupatsani mwayi wolumikizana kwambiri ndi tricep, koma onetsetsani kuti musamangirire bala pafupi kwambiri chifukwa imatha kusokoneza manja anu.
• Mayendedwe Oyendetsedwa: Pamene mukutsitsa barbell kupita pamphumi panu ("chigaza chosindikizira"), sungani zigono zanu molunjika padenga ndi pafupi ndi thupi lanu. Apa ndipamene anthu ambiri amalakwitsa potulutsa zigongono zawo, zomwe zingayambitse kupsinjika kwa mapewa. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa, osalola kuti barbell idutse pamphumi panu.
• Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu pamwamba pakuyenda

Barbell Akukana Kutseka Kwambiri Kuti Musindikize Chigaza Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Akukana Kutseka Kwambiri Kuti Musindikize Chigaza?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Decline Close Grip To Skull Press, koma ndikofunikira kuti muyambe ndi kulemera komwe kumakhala kosavuta komanso kosavuta kutha. Kuchita masewera olimbitsa thupi kumakhala kovuta kwambiri, choncho ndikofunikira kuti mukhale ndi mawonekedwe oyenera kuti musavulale. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti ayang'anire zoyesayesa zingapo zoyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kuyamba ndi kulemera kocheperako ndikuwonjezera pang'onopang'ono pamene mphamvu ndi chitonthozo ndi kuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Akukana Kutseka Kwambiri Kuti Musindikize Chigaza?

• Incline Barbell Close Grip To Skull Press: Kusinthaku kumachitika pa benchi yolowera, kulunjika pachifuwa chapamwamba ndi ma triceps mosiyana.
• Flat Bench Close Grip To Skull Press: Kusinthaku kumachitika pa benchi lathyathyathya, kutsindika pachifuwa chapakati ndi triceps.
• Cable Decline Close Grip To Skull Press: Kusinthaku kumagwiritsa ntchito makina a chingwe, kumapereka kukangana kosalekeza panthawi yonseyi.
• Smith Machine Decline Close Grip To Skull Press: Kusinthaku kumagwiritsa ntchito makina a Smith, omwe angapereke kukhazikika komanso kuthandizira kusunga mawonekedwe.

Izinto zokufunda ezishisa ezivumelekile Barbell Akukana Kutseka Kwambiri Kuti Musindikize Chigaza?

• Push-ups: Push-ups amagwira ntchito m'magulu a minofu omwewo monga Barbell Decline Close Grip To Skull Press, makamaka triceps ndi chifuwa, zomwe zimathandiza kuti maderawa alimbikitse kwambiri.
• Incline Dumbbell Press: Zochitazi zimakwaniritsa Barbell Decline Close Grip To Skull Press poyang'ana minofu yapamwamba ya pectoral ndi triceps kuchokera kumbali yosiyana, motero kuonetsetsa kuti magulu a minofu awa amaphunzitsidwa bwino komanso mosiyanasiyana.