Triceps Press

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

Ukuxhumana kwe Triceps Press

Triceps Press ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri minofu ya triceps, kulimbikitsa kukula kwa minofu ndikuwongolera mphamvu zakumtunda. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, chifukwa amatha kusinthidwa malinga ndi luso la munthu. Anthu angafune kuchita masewera olimbitsa thupi kuti azitha kuchita bwino pamasewera, kuwongolera mawonekedwe awo, kapena kuthandizira mayendedwe atsiku ndi tsiku omwe amafunikira mphamvu zakumtunda.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Triceps Press

• Kwezani manja anu pamwamba pa mutu wanu, kusunga zigono zanu pafupi ndi makutu anu ndi manja anu kuyang'anizana.
• Pang'onopang'ono pindani zigongono zanu, kutsitsa dumbbell kumbuyo kwa mutu wanu mpaka mikono yanu ili pamtunda wa digirii 90.
• Imani pang'ono, kenaka tambasulani manja anu kumbuyo komwe munayambira, kukankhira dumbbell mmwamba ndikugwirizanitsa ma triceps anu.
• Bwerezani ndondomekoyi kwa chiwerengero chomwe mukufuna kubwereza pamene mukusunga kayendetsedwe ka kayendetsedwe kake panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Triceps Press

• **Kugwira Koyenera:** Gwirani chotchinga kapena dumbbell mosalowerera ndale, kutanthauza kuti manja anu aziyang'anizana. Kulakwitsa kofala ndiko kugwira kulemera ndi manja omwe akuyang'ana pansi, zomwe zimatha kugwedeza manja anu ndikusalunjika pa triceps bwino.
• **Kuyenda Koyendetsedwa:** Onetsetsani kuti mukuwongolera kulemera kwake pamene mukukankhira mmwamba ndikutsitsanso pansi. Kulakwitsa kofala ndikusiya kulemera kutsika mwachangu mukanikikiza. Izi zingayambitse kuvulala komanso zimachepetsanso mphamvu ya masewera olimbitsa thupi chifukwa minofu sikugwira ntchito panthawi yonseyi.
• **Kuyenda Kwathunthu:** Onetsetsani kuti mwatambasula manja anu pamwamba pa makina osindikizira ndikuchepetsa kulemera kwake mpaka zigongono zanu zili patali.

Triceps Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Triceps Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Triceps Press. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi wolimbitsa thupi kapena munthu wodziwa zambiri kuti aziwongolera njira yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, pang'onopang'ono kuwonjezera kulemera kwake monga mphamvu ndi chitonthozo ndi masewero olimbitsa thupi ndi njira yabwino kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Triceps Press?

• The Close-Grip Bench Press ndi mtundu winanso, pomwe munthu amagona pa benchi ndikukweza benchi ndikuyika manja awo moyandikana kwambiri kuposa makina osindikizira achikhalidwe.
• Kusiyanasiyana kwa Triceps Dips kumakhudza munthu kugwiritsa ntchito kulemera kwa thupi lake kukanikiza mmwamba ndi pansi pazitsulo zofananira, makamaka kulunjika pa triceps.
• The Cable Triceps Press ndikusintha komwe munthu amagwiritsa ntchito makina a chingwe kukankhira bar kapena chingwe cholumikizira kutali ndi thupi lawo, ndikupatula ma triceps.
• The Lying Triceps Press, yomwe imadziwikanso kuti zigaza za chigaza, ndikusintha komwe munthu amagona pabenchi ndikutsitsa cholemetsa chapamphumi pake kenako amatambasula manja awo kukanikizira m'mwamba.

Izinto zokufunda ezishisa ezivumelekile Triceps Press?

• Ophwanya Chigaza: Amadziwikanso kuti ma triceps owonjezera abodza, awa amayang'ana pamutu wautali wa triceps, kupereka masewera olimbitsa thupi ozungulira bwino akaphatikizidwa ndi Triceps Press yomwe imayang'ana kwambiri mitu yotsatizana ndi yapakati ya triceps.
• Dips: Kuchita masewera olimbitsa thupi kumathandiza kulimbikitsa osati ma triceps okha komanso chifuwa ndi mapewa, kuthandizira Triceps Press mwa kulimbikitsa mphamvu zogwira ntchito komanso kupititsa patsogolo kukhazikika kwa thupi lapamwamba.