Chigongono - Extension - Articulations

• Inhloko yeziNdawo: Bumnadini, Mikenga Mimo.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Chigongono - Extension - Articulations

Kuchita masewera olimbitsa thupi a Elbow-Extension-Articulations ndi ntchito yopindulitsa yomwe imayang'ana kwambiri kulimbikitsa ndi kukonza kusinthasintha kwa mgwirizano wa chigongono ndi minofu yogwirizana. Ndioyenera kwa anthu omwe akuchira kuvulala, othamanga omwe akufuna kupititsa patsogolo luso lawo, kapena aliyense amene akufuna kukhala ndi thanzi labwino. Anthu angafune kuchita izi kuti apewe kuuma kwamagulu, kukulitsa kusuntha kosiyanasiyana, komanso kulimbikitsa kugwira ntchito bwino kwa mkono pazochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chigongono - Extension - Articulations

• Imani kapena khalani molunjika ndikugwira dumbbell m'dzanja lanu ndi dzanja lanu moyang'ana mmwamba.
• Sungani mkono wanu wakumtunda, pafupi ndi thupi lanu ndi perpendicular pansi.
• Pang'onopang'ono tambasulani mkono wanu, kukweza dumbbell mpaka mkono wanu utatambasula ndikufanana pansi.
• Gwirani izi kwa kamphindi, mukumva kupsinjika mu triceps yanu.
• Pang'onopang'ono tsitsani dumbbell kumbuyo komwe mukuyambira, ndikuwerama chigongono chanu pakona ya digirii 90. Izi zimamaliza kubwereza kumodzi. Chonde funsani katswiri wazachipatala kapena mphunzitsi wovomerezeka kuti mutsimikizire kuti mukuchita izi moyenera komanso mosamala.

Izinto zokwenza Chigongono - Extension - Articulations

• Mayendedwe Oyendetsedwa: Pewani mayendedwe ofulumira kapena ogwedezeka. Izi sizothandiza kokha, koma zingayambitsenso kuvulala. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Kwezani dzanja lanu mokwanira, kenako pang'onopang'ono mubwerere pomwe munayambira. Izi zidzakuthandizani kuti mukhale ndi minofu yolondola ndikupindula kwambiri ndi masewera olimbitsa thupi.
• Kutenthetsa Mtima: Musanayambe masewera olimbitsa thupi ndikofunika kuti mutenthetse. Izi zimathandiza kukonzekera minofu ndi mafupa anu kuti achite masewera olimbitsa thupi omwe akubwera, kuchepetsa chiopsezo cha kuvulala. Mphindi zochepa za cardio yopepuka, monga kuthamanga m'malo kapena kudumpha ma jacks, kungakhale kokwanira.
• Gwiritsani Ntchito Kulemera Moyenera: Ngati mukugwiritsa ntchito zolemera

Chigongono - Extension - Articulations Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chigongono - Extension - Articulations?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Elbow Extension Articulations. Zochita izi ndizosavuta komanso zopindulitsa pakuwongolera kusuntha kwa chigongono. Komabe, ndikofunikira kuchita bwino kuti musavulale. Ndibwino kuti muyambe ndi zolemera zopepuka kapena zopanda zolemetsa konse, ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi kusinthasintha zikuwonjezeka. Monga nthawi zonse, ngati kusapeza bwino kapena kupweteka kumachitika panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo ndipo upangiri wachipatala uyenera kufunidwa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chigongono - Extension - Articulations?

• Kufotokozera kwa chigongono ndikuchita kukulitsa ngodya pakati pa mkono ndi kumtunda, makamaka kuwongola mkono.
• M'njira yolumikizirana yomwe imadziwika kuti kufalikira kwa chigongono, mkonowo umayenda kutali ndi mkono wakumtunda, motero umakulitsa ngodya pakati pawo.
• Kufotokozera kowonjezereka kwa chigongono kumaphatikizapo kusuntha kumene mkono wapamwamba ndi pamwamba zimasunthira motalikirana, kuwongola mkono.
• Kufotokozera kwa chigongono chomwe chimatchedwa kutambasula ndi njira yomwe mkono umawongoka, zomwe zimapangitsa kuti pakhale kuwonjezeka kwapakati pakati pa mkono ndi kumtunda.

Izinto zokufunda ezishisa ezivumelekile Chigongono - Extension - Articulations?

• Push-ups: Mapush-ups amagwiranso ntchito minofu ya tricep ndi mapewa, zomwe ndizofunikira pakukulitsa chigongono, kumapangitsa kuti thupi likhale ndi mphamvu komanso thanzi labwino.
• Kuwonjeza kwa Tricep Pamwamba: Zochitazi zimayang'ana makamaka minofu ya tricep, yomwe imathandizira kukula kwa minofu ndi mphamvu kuzungulira chigongono, zomwe zingathandize kuti kayendetsedwe kake kakuwongoleredwe kake.