Kunama Chigongono Press

• Inhloko yeziNdawo: Bumnadini, Mikenga Mimo.
• Idivayisi: Migergo
• Imimiselo eqhapho: Triceps Brachii
• Amashwa eqhapho: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Ukuxhumana kwe Kunama Chigongono Press

The Lying Elbow Press ndi ntchito yopindulitsa yomwe imayang'ana pachifuwa, mapewa, ndi triceps, zomwe zimathandiza kuti thupi likhale lolimba. Ndi masewera olimbitsa thupi abwino kwambiri kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa cha kusinthasintha kwake pakulemera komanso kusintha kwamphamvu. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti awonjezere kutanthauzira kwa minofu, kulimbikitsa kaimidwe kabwino, ndi kupititsa patsogolo thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama Chigongono Press

• Gwirani dumbbell m'dzanja lililonse ndikuikweza pamwamba pa chifuwa chanu, manja anu atatambasula ndipo zikhatho zikuyang'anizana.
• Pang'onopang'ono pindani zigongono zanu kuti muchepetse zolemera kumapewa anu, kuonetsetsa kuti zigongono zanu zili pafupi ndi thupi lanu.
• Imani pang'ono pamene ma dumbbells ali pafupi ndi mapewa anu, kenaka kanikizani zolemerazo kubwerera kumalo oyambira.
• Bweretsani kubwereza uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukuchita bwino nthawi yonseyi.

Izinto zokwenza Kunama Chigongono Press

• Kuyenda Koyendetsedwa: Ndikofunikira kuti muziyenda pang'onopang'ono, molamulidwa nthawi yonse yochita masewera olimbitsa thupi. Pewani chiyeso cholola zolemetsa kuti zigwere mwachangu kapena gwiritsani ntchito mphamvu kuti zitheke. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala. Tsitsani zolemera pang'onopang'ono m'mbali mwa chifuwa chanu, kenaka muzikankhiranso kumalo oyambira.
• Sungani Kumbuyo Kwanu: Cholakwika china chofala ndikubweza kumbuyo panthawi yochita masewera olimbitsa thupi. Izi zitha kuyika kupsinjika kosafunikira pamsana wanu ndikuchepetsa mphamvu yolimbitsa thupi. Sungani msana wanu molunjika pa benchi kapena mphasa nthawi yonse yochita masewera olimbitsa thupi.

Kunama Chigongono Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kunama Chigongono Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Liing Elbow Press. Ndi masewera osavuta omwe amalunjika pachifuwa ndi minofu ya tricep. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena katswiri wa masewera olimbitsa thupi kuti awonetsetse kuti njira yoyenera ikugwiritsidwa ntchito.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama Chigongono Press?

• Cable Lying Triceps Extension imaphatikizapo kugwiritsa ntchito makina a chingwe, kupereka kupsinjika kosalekeza panthawi yonse yolimbitsa thupi.
• The Lying Elbow Press with Resistance Bands ndi kusiyana kwina, kugwiritsa ntchito magulu m'malo mwa zolemera, zomwe zingakhale zofatsa kwambiri pamagulu ndi kulola kusintha kosavuta kukana.
• The Single-Arm Lying Elbow Press ndikusintha komwe kumayang'ana mkono uliwonse payekhapayekha, kuthandiza kukonza kusalinganika kulikonse kwamphamvu.
• The Incline Lying Elbow Press imachitika pa benchi yokhotakhota, kusintha mbali ya masewera olimbitsa thupi ndikulunjika mbali zosiyanasiyana za minofu ya triceps.

Izinto zokufunda ezishisa ezivumelekile Kunama Chigongono Press?

• Push-ups: Push-ups imathandizira ndi Lying Elbow Press pogwiritsa ntchito magulu a minofu omwewo, kuphatikizapo chifuwa, triceps, ndi mapewa, koma ndi kuwonjezera pa kugwirizanitsa pakati pa mphamvu zonse za thupi ndi kukhazikika.
• Ma Tricep Dips: Ma Tricep Dips ndi othandiza kwambiri ku Lying Elbow Press pamene akuyang'ana kwambiri pa triceps, kupititsa patsogolo mphamvu ndi kupirira kwa gulu la minofu iyi, yomwe ili yofunika kwambiri kuti agwire bwino ntchito ya Lying Elbow Press.