Chingwe Chopindirira Pa Mkono Umodzi Kickback

• Inhloko yeziNdawo: Mikenga Mimo.
• Idivayisi: Mbendelo

Ukuxhumana kwe Chingwe Chopindirira Pa Mkono Umodzi Kickback

The Cable Bent-Over Single Arm Kickback ndi masewera olimbitsa thupi omwe amayang'ana ma triceps ndi minofu yakumtunda kwa thupi. Ndi yabwino kwa anthu omwe ali pamlingo wapakati kapena wapamwamba kwambiri omwe akufuna kupititsa patsogolo mphamvu ndi matanthauzo awo. Anthu amatha kukonda masewerawa chifukwa amatha kupatutsa ma triceps, kuwongolera minofu yofanana, ndikuthandizira mayendedwe atsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Chopindirira Pa Mkono Umodzi Kickback

• Imani moyang'anizana ndi makina, gwirani chogwiririra ndi dzanja limodzi, ndipo bwererani masitepe angapo kuti mupangitse kugwedezeka pa chingwe.
• Phimbani mawondo anu pang'ono ndikutsamira kutsogolo kuchokera m'chiuno mwanu mpaka torso yanu ili pafupi kufanana ndi pansi, ndikusunga msana wanu mowongoka.
• Gwirani chigongono chanu pamtunda wa digirii 90, pafupi ndi thupi lanu, ndiyeno tambasulani mkono wanu chammbuyo mpaka utatambasulidwa ndikufanana pansi.
• Pang'onopang'ono bwezerani mkono wanu pamalo oyambira ndikubwereza kusuntha kwa chiwerengero chomwe mukufuna kubwereza musanasinthe ku mkono wina.

Izinto zokwenza Chingwe Chopindirira Pa Mkono Umodzi Kickback

• Sungani Mawonekedwe Oyenera: Pindani m'chiuno ndikusunga msana wanu molunjika mpaka torso yanu ili pafupi kufanana ndi pansi. Dzanja lanu lakumtunda liyenera kukhala pafupi ndi torso yanu ndikufanana ndi pansi. Mkono wanu uyenera kuloza pansi pamene mukugwira kulemera kwa chingwe ndi kusalowerera ndale. Pewani kuzungulira msana wanu kapena kulola dzanja lanu kuchoka pathupi lanu, chifukwa izi zimatha kukuvutitsani msana ndi phewa.
• Kuyenda Koyendetsedwa: Pamene mukutulutsa mpweya, tambasulani chingwe kwinaku mukusunga mkono wanu, pogwiritsa ntchito ma triceps kuti musunthe mpaka mkono wanu utatambasula. Inhaleni ndikutsitsa pang'onopang'ono chingwe kubwerera kumalo oyambira. Pewani mayendedwe achangu, onjenjemera. Chinsinsi cha masewerawa ndikuchita

Chingwe Chopindirira Pa Mkono Umodzi Kickback Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Chopindirira Pa Mkono Umodzi Kickback?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Bent-Over Single Arm Kickback. Komabe, ayenera kuyamba ndi kulemera kopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso kupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyamba kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunika kuti pang'onopang'ono muwonjezere kulemera kwa thupi pamene mphamvu ndi chitonthozo ndi kuyenda kumawonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Chopindirira Pa Mkono Umodzi Kickback?

• Resistance Band Bent-Over Single Arm Kickback: Kusinthaku kumalowa m'malo mwa chingwe ndi gulu lokana, kulola kusinthasintha komanso kusintha kosavuta kwa kukana.
• Seated Single Arm Kickback: Kusinthaku kumachitika mutakhala pansi, kuyang'ana kwambiri minofu ya tricep komanso kukhazikika kwa pachimake.
• Kickback ya Chingwe cha Arm-Arm: M'mitundu iyi, mikono yonse iwiri imachita masewera olimbitsa thupi nthawi imodzi pogwiritsa ntchito makina a chingwe, ndikuwonjezera mphamvu yolimbitsa thupi.
• Incline Bench Single Arm Kickback: Pakusinthika uku, mumachita masewera olimbitsa thupi pa benchi yolowera yomwe imathandiza kusiyanitsa ma triceps ndikuchepetsa kupsinjika kumunsi kumbuyo.

Izinto zokufunda ezishisa ezivumelekile Chingwe Chopindirira Pa Mkono Umodzi Kickback?

• Close-Grip Bench Press: Zochitazi zimagwiritsa ntchito triceps mofanana ndi Cable Bent-Over Single Arm Kickback, koma imakhudzanso chifuwa ndi mapewa, kupereka masewera olimbitsa thupi omwe angathandize kusintha mphamvu zonse zapamwamba za thupi.
• Tricep Dips: Tricep dips ndi masewera olimbitsa thupi omwe amathandizira Cable Bent-Over Single Arm Kickback poyang'ana gulu lomwelo la minofu, triceps, koma mwanjira ina, zomwe zingathandize kupewa kusintha kwa minofu ndikupitirizabe kupita patsogolo.