Kukulitsa kwa Triceps Pamwamba ndi Bedi Masamba

• Inhloko yeziNdawo: Bumnadini, Mikenga Mimo.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Triceps Brachii

Ukuxhumana kwe Kukulitsa kwa Triceps Pamwamba ndi Bedi Masamba

The Overhead Triceps Extension with Bed Sheet ndi masewera olimbitsa thupi apadera omwe amalimbana ndi minofu ya triceps, kuthandizira kukulitsa mphamvu zam'mwamba ndi kamvekedwe ka thupi. Ndi masewera olimbitsa thupi abwino kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe amakonda masewera olimbitsa thupi kunyumba ndipo alibe mwayi wogwiritsa ntchito zida zochitira masewera olimbitsa thupi. Zochita izi sizimangowonjezera kupirira kwa minofu ndi mphamvu, komanso zimalimbikitsa kaimidwe kabwino ka thupi ndi kusinthasintha, zomwe zimapangitsa kuti zikhale chisankho chabwino kwa iwo omwe akufuna chizolowezi chokwanira komanso chosavuta.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukulitsa kwa Triceps Pamwamba ndi Bedi Masamba

• Imani ndi nsana wanu molunjika pamalo a nangula, gwirani mbali ina ya bedi ndi manja onse awiri, ndipo tambasulani manja anu mmwamba kuti awongoke pamwamba pa mutu wanu.
• Kusunga zigono zanu pafupi ndi makutu anu ndi kuyimirira, pindani m'miyendo yanu kuti mutsitse manja anu kumbuyo kwa mutu wanu mpaka atakhala pamtunda wa digirii 90.
• Kenako, gwiritsani ntchito ma triceps anu kuti mukokere pepalalo mpaka pomwe mudayambira, kukulitsa manja anu ndikufinya ma triceps anu pamwamba.
• Bwerezani kusuntha uku kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti pachimake chanu chikugwira ntchito komanso thupi lanu molunjika panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Kukulitsa kwa Triceps Pamwamba ndi Bedi Masamba

• Mayendedwe Oyendetsedwa: Pewani kuthamangira masewera olimbitsa thupi. Kuyenda pang'onopang'ono komanso koyendetsedwa ndikofunikira kuti mukwaniritse bwino ma triceps anu. Tsitsani manja anu kumbuyo kwa mutu wanu poweramitsa zigongono zanu, ndikusunga mikono yanu yonse. Kenako, gwiritsani ntchito ma triceps kuti mukokere manja anu mmwamba pomwe mudayambira. Kuthamangira mumayendedwe kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
• Khalani Pafupi Zigongono: Kulakwitsa kofala ndikutulutsa zigongono. Onetsetsani kuti zigongono zanu zili pafupi ndi mutu wanu panthawi yonse yochita masewera olimbitsa thupi. Izi zimathandizira kudzipatula kwa triceps ndikuwonjezera mphamvu yolimbitsa thupi.

Kukulitsa kwa Triceps Pamwamba ndi Bedi Masamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukulitsa kwa Triceps Pamwamba ndi Bedi Masamba?

Inde, oyamba kumene atha kuchita Zowonjezera Triceps Extension ndi masewera olimbitsa thupi a Bedi. Ndi njira yabwino yoyambira kulimbitsa thupi lapamwamba, makamaka mu triceps, popanda kufunikira kwa zida zochitira masewera olimbitsa thupi. Komabe, ndikofunikira kuwonetsetsa mawonekedwe oyenera kuti musavulale. Oyamba kumene angafune kuyamba ndi chiwerengero chochepa cha kubwerezabwereza ndikuwonjezeka pang'onopang'ono pamene mphamvu zawo zikukula. Ndibwinonso kukhala ndi munthu wowonera mawonekedwe anu kapena kuchita masewera olimbitsa thupi patsogolo pagalasi kuti muwonetsetse njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukulitsa kwa Triceps Pamwamba ndi Bedi Masamba?

• Kukhala Pamwamba pa Triceps Kukula ndi Bedi Logona: Pokhala pansi panthawi yochita masewera olimbitsa thupi, mukhoza kuyang'ana kwambiri pa triceps yanu komanso kuchepetsa kusamala.
• Kuwonjeza kwa Triceps Pamwamba ndi Chopukutira: Kusinthaku kumalowa m'malo mwa pepala lokhala ndi chopukutira, ndikumangirira kosiyana ndikuwonjezera zovuta.
• Kuwonjezeka kwa Triceps Pamwamba ndi Kukaniza Band: Kugwiritsa ntchito gulu lotsutsa m'malo mwa pepala la bedi kungapereke mlingo wosiyana wotsutsa ndikutsutsa minofu yanu m'njira yatsopano.
• Kuwonjeza kwa Triceps Pamwamba ndi Bedi ndi Squat: Kusiyanaku kumaphatikizapo squat muzochita zolimbitsa thupi lanu komanso ma triceps anu.

Izinto zokufunda ezishisa ezivumelekile Kukulitsa kwa Triceps Pamwamba ndi Bedi Masamba?

• Dips: Dips imayang'ananso pa triceps, ndipo pophatikiza masewerawa, mukhoza kuwonjezera mphamvu ya masewera olimbitsa thupi ndikutsutsanso minofu yanu ya triceps.
• Ma Crushers a Chigaza: Monga Kuwonjezera kwa Triceps ndi Bedi, Ma Crushers a Chigaza amayang'ana kwambiri pa triceps, ndipo kuwonjezera izi pazochitika zanu kungathandize kupititsa patsogolo kupirira kwa minofu ndi mphamvu.