Kuwonjezera kwa Barbell Liing

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

Ukuxhumana kwe Kuwonjezera kwa Barbell Liing

The Barbell Liing Extension ndi ntchito yomanga mphamvu yomwe imayang'ana ma triceps ndi minofu yachiwiri monga mapewa ndi chifuwa. Ndiwoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, zimathandizira kulimbitsa mphamvu zam'mwamba, kuwongolera matanthauzidwe a minofu, komanso kupititsa patsogolo masewera olimbitsa thupi. Anthu amatha kusankha kuchita masewera olimbitsa thupi kuti awonjezere kukula kwa mikono yawo, kulimbitsa mphamvu yakumtunda, komanso kukulitsa luso lawo lochita ntchito zomwe zimafuna kukankha kapena kuponya.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuwonjezera kwa Barbell Liing

• Pang'onopang'ono tsitsani barbell molunjika pamphumi mwanu ndikuweramitsa zigongono zanu, ndikusunga mikono yanu yakumtunda kukhala yokhazikika komanso yolunjika ku thupi lanu panthawi yonseyi.
• Pamene barbell ili pafupi ndi mphumi yanu, yimani pang'ono, kenaka mugwiritseni ntchito triceps kuti mutambasule mikono yanu ndikukwezanso barbellyo kubwerera kumalo oyambira.
• Onetsetsani kuti zigongono zanu zikhale zofanana nthawi yonse yochita masewera olimbitsa thupi komanso kupewa kuyenda kosafunikira pamapewa anu.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna cha reps, kuwonetsetsa kuti muzitha kuyang'anira barbell ndipo musalole kuti igwe mofulumira kwambiri.

Izinto zokwenza Kuwonjezera kwa Barbell Liing

• **Mayendedwe Olamuliridwa:** Tsitsani cholumikizira pang'onopang'ono chapamphumi panu powerama m'zigongono. Mikono yanu yakumtunda iyenera kukhala yosasunthika nthawi yonse yochita masewera olimbitsa thupi. Cholakwika chofala ndikusuntha mikono kapena mapewa anu apamwamba, zomwe zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi pa triceps.
• **Pewani Kutsekera Zigongono Zanu:** Mukakankhira belu kumbuyo komwe munayambira, imani zigongono zanu zisanakhomeke. Kutsekera zigongono zanu kungapangitse kupsinjika kosafunikira pamgwirizano komanso kungayambitse kuvulala.
• **Sungani Msana Wapakati:** Sungani nsana wanu molunjika pa benchi ndipo pewani kupindika kumbuyo kwanu.

Kuwonjezera kwa Barbell Liing Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuwonjezera kwa Barbell Liing?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Lying, omwe amadziwikanso kuti ophwanya chigaza. Komabe, ndikofunikira kuti muyambe ndi kulemera kochepa kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti apereke malangizo. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuwonjezera kwa Barbell Liing?

• The Close-Grip Bench Press ndi mtundu winanso, pomwe barbell imakanikizidwa m'mwamba itagona, ikuyang'ana pa triceps.
• The Incline Barbell Tricep Extension imaphatikizapo kuchita masewera olimbitsa thupi pa benchi yokhazikika, yomwe imayang'ana ma triceps kuchokera kumbali ina.
• The One Arm Dumbbell Tricep Extension ndikusintha komwe dumbbell imodzi imagwiritsidwa ntchito m'malo mwa barbell, kulola kuti pakhale mkono umodzi.
• The Cable Lying Tricep Extension ndi kusiyana kwina, kumene makina a chingwe amagwiritsidwa ntchito m'malo mwa barbell, kupereka kusagwirizana kosalekeza panthawi yonse yoyendayenda.

Izinto zokufunda ezishisa ezivumelekile Kuwonjezera kwa Barbell Liing?

• Ophwanya Chigaza: Monga Barbell Kunama Extension, Skull Crushers imayang'ana pakulekanitsa ma triceps, ndikuphatikiza zochitika zonse ziwiri muzochita zolimbitsa thupi, munthu amatha kuonetsetsa kuti ali ndi triceps yolimbitsa thupi yomwe imayang'ana mitu yonse itatu ya minofu.
• Push-ups: Push-ups ndi masewera olimbitsa thupi omwe amalimbitsa triceps, chifuwa, ndi mapewa, kuthandizira Barbell Lying Extension pogwiritsa ntchito magulu a minofu omwewo m'njira zosiyanasiyana, zomwe zingayambitse kupititsa patsogolo minofu ndi mphamvu.