Ma Triceps Amatambasulira Khoma

• Inhloko yeziNdawo: Bumnadini, Mikenga Mimo.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Ma Triceps Amatambasulira Khoma

Triceps Stretch Against Wall ndi masewera olimbitsa thupi osavuta koma ogwira mtima omwe amalimbana ndi minofu ya triceps, kuthandiza kuwonjezera kusinthasintha, mphamvu, ndi kugwira ntchito kwa mkono wonse. Kuchita masewera olimbitsa thupi ndi abwino kwa aliyense, kuyambira okonda zolimbitsa thupi mpaka ogwira ntchito muofesi, omwe akufuna kuchepetsa kupsinjika kwa minofu kapena kulimbitsa thupi lapamwamba. Pochita kutambasula kumeneku nthawi zonse, anthu amatha kuchepetsa kutopa kwa mkono, kupititsa patsogolo masewera awo, ndi kupewa kuvulala, zomwe zimapangitsa kuti zikhale zofunikira kwambiri pazochitika zilizonse zolimbitsa thupi kapena zathanzi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Ma Triceps Amatambasulira Khoma

• Kwezani dzanja lanu lamanja mmwamba molunjika padenga, ndiye pindani m'chigongono kuti dzanja lanu lifike chakumbuyo chakumbuyo kwanu, chikhatho chikuyang'ana mkati.
• Tsatirani mmbuyo ndikuyika chigongono chanu chakumanja ku khoma, ndikusunga mkono wanu pamalo opindika.
• Kanikizani pang'onopang'ono khoma kuti mukweze kutambasula mu tricep yanu, kugwira kwa masekondi 15-30.
• Bwerezani izi ndi mkono wanu wakumanzere.

Izinto zokwenza Ma Triceps Amatambasulira Khoma

• Kuyanjanitsa Kolondola: Onetsetsani kuti phewa lanu, chigongono, ndi dzanja lanu zili molunjika mukayika dzanja lanu pakhoma. Kuyanjanitsa kumeneku ndikofunikira kuti muwongolere bwino minofu ya triceps ndikupewa zovuta zosafunikira pamapewa kapena dzanja lanu.
• Kuwongola Pang'onopang'ono: Kankhirani pachifuwa ndi mapewa anu molunjika kukhoma, mkono wanu ukhale wowongoka ndipo dzanja lanu lili lokhazikika. Muyenera kumva kutambasula mu triceps yanu. Pewani kukankhira mwamphamvu kwambiri kapena mothamanga kwambiri, chifukwa izi zingayambitse kupsinjika kwa minofu kapena kuvulala.
• Gwirani ndi Kupuma: Gwirani kutambasula kwa masekondi 20 mpaka 30, ndipo pumani mozama komanso nthawi zonse. Kugwira mpweya wanu kapena kukweza mmwamba kungalepheretse kugwira ntchito kwa kutambasula.

Ma Triceps Amatambasulira Khoma Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Ma Triceps Amatambasulira Khoma?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Triceps Stretch Against Wall. Ndi masewera olimbitsa thupi osavuta komanso othandiza omwe amalimbana ndi ma triceps ndi minofu yakumtunda kumbuyo. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera mwamphamvu kuti musavulale. Ngati pali vuto lililonse pamene mukuchita masewera olimbitsa thupi, ndibwino kuti muyime ndikuwonana ndi katswiri wolimbitsa thupi kapena dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Ma Triceps Amatambasulira Khoma?

• Kunama Triceps Stretch: Kutambasula uku kumachitika ndikugona cham'mbali pamalo athyathyathya, kutambasula mkono wanu pamwamba pamutu panu, ndikuwerama pa chigongono kuti dzanja lanu likhudze kumtunda kwanu, kenako pang'onopang'ono kukokera chigongono chanu kumutu mwanu. dzanja lanu lina.
• Kumbuyo-Kumbuyo Triceps Kutambasula: Pakusiyana uku, mumayimirira molunjika ndikufikira mkono umodzi mmwamba ndi paphewa lanu, mukuwerama pa chigongono, ndiyeno mufikitse mkono wanu wina kumbuyo kwanu kuti mugwire zala za mkono wopindika, kukoka. pang'onopang'ono kutambasula tricep.
• Seated Triceps Stretch: Izi zimachitika pokhala pampando ndi mapazi anu pansi, kukweza mkono umodzi pamwamba, kuupinda kuti dzanja lanu lifike kumbali ina.

Izinto zokufunda ezishisa ezivumelekile Ma Triceps Amatambasulira Khoma?

• Zowonjezera zamtundu wa triceps ndizochita zolimbitsa thupi zina zomwe zimaloza kwambiri minofu ya triceps kuchokera kumbali ina, kupititsa patsogolo mphamvu za minofu ndi kusinthasintha.
• Dips ndi ntchito yofunika kwambiri yophatikizana ndi Triceps Stretch Against Wall chifukwa imayang'ana kwambiri ma triceps, komanso amaphatikiza mapewa ndi pachifuwa, kupereka masewera olimbitsa thupi apamwamba.