Kunama Close-grip Triceps Extension

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

Ukuxhumana kwe Kunama Close-grip Triceps Extension

The Lying Close-grip Triceps Extension ndi ntchito yolimbitsa mphamvu yomwe imayang'ana pa triceps ndi minofu yachiwiri monga mapewa ndi chifuwa. Ndizoyenera anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, akuyang'ana kuti apititse patsogolo mphamvu zawo zam'mwamba komanso matanthauzo a minofu. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathe kulimbitsa mphamvu ya mkono wanu, kulimbitsa minofu, ndikuthandizani kuchita zochitika za tsiku ndi tsiku kapena masewera omwe amafunikira mphamvu zapamwamba za thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama Close-grip Triceps Extension

• Kwezani manja anu mokwanira, ndikusunga chotchinga pamwamba pa chifuwa chanu, iyi ndiye malo anu oyambira.
• Pang'onopang'ono pindani zigongono zanu kuti mutsitse mphumi yanu, manja anu akumtunda asasunthike ndipo zigongono zanu zolozera kudenga.
• Mipiringidzoyo ikangokhala pamwamba pa mphumi panu, yimani pang'ono, kenaka kanikizani baryo kuti ibwerere pomwe idayambira potambasula manja anu.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukuwongolera bar nthawi zonse.

Izinto zokwenza Kunama Close-grip Triceps Extension

• Kugwira Moyenera: Gwirani chotchingacho ndikuchigwira mopitilira muyeso (miyendo moyang'anizana ndi mapazi anu) ndi manja motalikirana motalikirana ndi mapewa. Kugwira uku kumapangitsa kuti ma triceps azigwira kwambiri. Pewani kugwiritsa ntchito njira yotakata kwambiri kapena yopapatiza chifukwa imatha kusokoneza dzanja kapena kuvulala.
• Mayendedwe Oyendetsedwa: Tsitsani cholumikizira pang'onopang'ono chapamphumi kapena kumbuyo kwake. The barbell sayenera kukhudza mphumi. Kenako, tambasulani manja anu kuti mukweze barbell m'mwamba. Pewani mayendedwe ogwedezeka chifukwa angayambitse kuvulala ndipo musamagwire ma triceps.
• Sungani Zigono Pokhazikika: Zigongono zanu ziyenera kukhala momwemo panthawi yonse yolimbitsa thupi. A kulakwitsa wamba ndi kuyatsa

Kunama Close-grip Triceps Extension Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kunama Close-grip Triceps Extension?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Liing Close-grip Triceps Extension. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri wotsogolera pogwiritsa ntchito njira yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe kutentha ndi kutambasula pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama Close-grip Triceps Extension?

• The Incline Close-grip Triceps Extension imachitika pa benchi yokhazikika, yomwe imasintha mbali ya masewerawo ndikuwongolera mbali zosiyanasiyana za triceps.
• The Dumbbell Close-grip Triceps Extension ndi kusiyana komwe kumagwiritsa ntchito dumbbells m'malo mwa barbell, kulola kusuntha kwakukulu ndi kayendetsedwe kake kake.
• Cable Close-grip Triceps Extension imagwiritsa ntchito makina opangira chingwe, kupereka kugwedezeka kosalekeza panthawi yonseyi ndikukulolani kuti musinthe kulemera kwake mosavuta.
• The Single-arm Close-grip Triceps Extension imachitidwa ndi mkono umodzi panthawi, zomwe zingathandize kusintha kusalinganika kwa minofu ndikuwonjezera kuyang'ana pa triceps iliyonse payekha.

Izinto zokufunda ezishisa ezivumelekile Kunama Close-grip Triceps Extension?

• Dips: Dips ndi masewera olimbitsa thupi omwe samangogwiritsa ntchito ma triceps, komanso amagwirizanitsa mapewa ndi minofu ya pachifuwa, yomwe ndi magulu achiwiri a minofu omwe amagwiritsidwa ntchito mu Kugona Close-grip Triceps Extensions, motero kumawonjezera mphamvu yapamwamba ya thupi.
• Push-ups: Push-ups, monga Kugona Close-grip Triceps Extensions, makamaka imagwira ntchito ya triceps ndi minofu ya pachifuwa, koma imagwiranso ntchito pachimake, kuwapangitsa kukhala ochita masewera olimbitsa thupi kuti apititse patsogolo mphamvu za thupi lonse ndi kukhazikika, zomwe zingathe kupititsa patsogolo ntchito ndi zotsatira. kuchokera ku Kunama Kwa Triceps Extensions.