Kunama kuwonjezera

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

Ukuxhumana kwe Kunama kuwonjezera

The Lying Extension ndi ntchito yophunzitsira mphamvu yomwe imayang'ana kwambiri ma triceps anu, kuthandiza kukulitsa kamvekedwe ka minofu ndi mphamvu zonse za mkono. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kuchitidwa ndi masikelo osiyanasiyana, kulola kuti pakhale zovuta zosinthika. Anthu angafune kuchita izi kuti apititse patsogolo mphamvu za thupi lawo, kukulitsa matanthauzo a minofu, ndikulimbikitsa kuyenda bwino kwa mkono ndi kusinthasintha.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama kuwonjezera

• Kwezani manja anu molunjika pamwamba pa chifuwa chanu, kuwonetsetsa kuti zigongono zanu zapindika pang'ono kuti musavutike.
• Pang'onopang'ono tsitsani ma dumbbells mukuyenda ngati arc kumbali ya mutu wanu, mukuwerama zigongono zanu pamene mukupita, mpaka zolemerazo zikhale zofanana ndi makutu anu.
• Imani pang'ono ndikukweza ma dumbbells kuti mubwerere pomwe mukuyambira ndikukulitsa zigono zanu ndikugwiritsa ntchito triceps kukweza zolemera.
• Bwerezaninso kubwereza uku kwa chiwerengero chomwe mukufuna kubwereza, kuwonetsetsa kuti muzitha kuyang'anira zolemera ndi kusunga zigongono zanu mofanana panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Kunama kuwonjezera

• Kugwira Moyenera: Gwirani ma dumbbells pamwamba pa chifuwa chanu ndi manja anu kuyang'anizana. Kugwira kwanu kuyenera kukhala kolimba koma osati kolimba kwambiri. Kulakwitsa kofala ndiko kugwira mwamphamvu kwambiri, zomwe zimatha kusokoneza dzanja.
• Mayendedwe Oyendetsedwa: Chepetsani pang'onopang'ono ma dumbbell mpaka atayandikira makutu anu, ndikusunga zigono zanu pamtunda wa digirii 90. Chinsinsi ndicho kuyenda mwadongosolo, mosalala. Pewani kulakwitsa kuyenda mofulumira kapena kugwedeza zolemera, zomwe zingayambitse kuvulala.
• Malo a Elbow: Sungani zigono zanu pafupi ndi mutu wanu nthawi yonse yoyenda. Cholakwika chofala ndikusiya zigongono ziwonjezeke m'mbali, zomwe zitha kubweretsa zovuta zosafunikira.

Kunama kuwonjezera Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kunama kuwonjezera?

Inde, oyamba kumene angathe kuchita ntchito yowonjezera ya Kunama. Ndizochita masewera olimbitsa thupi kulimbikitsa ndi kumveketsa ma triceps ndi minofu ina m'manja. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti musavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi kupirira zikukula. Ngati muli ndi vuto lililonse pazaumoyo, nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena wothandizira zaumoyo musanayambe ndondomeko yatsopano yolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama kuwonjezera?

• Kukula Kwabodza Kumbuyo kumafuna kuti mugone kumbuyo ndikukweza thupi lanu lakumtunda ndi miyendo yanu, ndikupanga mawonekedwe a V.
• The Side Liing Extension ili ndi inu kugona mbali imodzi ndikukweza mwendo wanu wapamwamba ndi mkono kuti mupange kumverera kotambasula.
• Kuwotcha Triceps Extension kumaphatikizapo kugona chagada ndi dumbbell m'dzanja lililonse, kutambasula manja anu molunjika ndikuwerama pazigono kuti mutsitse zolemera.
• Kukula kwa Mwendo Wonama kumafuna kuti mugone chagada ndikukulitsa mwendo umodzi panthawi imodzi, ndikumangirira wina, womwe umaloza minofu yanu yapansi pamimba.

Izinto zokufunda ezishisa ezivumelekile Kunama kuwonjezera?

• Push-ups: Push-ups imagwiranso ntchito pa triceps, komanso chifuwa ndi mapewa, kupereka kulimbitsa thupi kwakukulu kwa thupi komwe kumakwaniritsa kudzipatula kwa triceps mu Kugona.
• Ma Crushers a Chigaza: Monga kukulitsa Kunama, Ma Crushers a Chigaza ndi ntchito yodzipatula yomwe imayang'ana kwambiri ma triceps, kulola kulimbitsa komanso kuwongolera kwa gulu la minofu iyi, ndikuthandizira kupititsa patsogolo mapindu omwe amapezedwa kuchokera pakuwonjezera Kunama.