Wolemera wokhala ndi Triceps Extension

• Inhloko yeziNdawo: Bumnadini, Mikenga Mimo.
• Idivayisi: Wurumuhaye

Ukuxhumana kwe Wolemera wokhala ndi Triceps Extension

The Weighted Seated Triceps Extension ndi ntchito yolimbitsa mphamvu yomwe imayang'ana ma triceps, kuthandiza kukulitsa kamvekedwe ka minofu ndi tanthauzo. Ndizoyenera kwa anthu omwe ali ndi mphamvu zolimbitsa thupi zapakati kapena zapamwamba omwe akufuna kuyang'ana kwambiri mphamvu zawo zakumtunda. Zochita izi ndizopindulitsa makamaka kwa iwo omwe akufuna kupititsa patsogolo mphamvu zawo zamasewera kapena zochitika zatsiku ndi tsiku, kapena kwa iwo omwe akufuna kukhala ndi mawonekedwe owoneka bwino a mkono.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Wolemera wokhala ndi Triceps Extension

• Kwezani manja anu ndi dumbbell pamutu panu, awa ndiye malo anu oyambira.
• Pang'onopang'ono pindani zigongono zanu, kutsitsa dumbbell kumbuyo kwa mutu wanu mpaka mikono yanu ili pafupi kufanana ndi pansi.
• Imani pang'onopang'ono pansi pa kayendetsedwe kake, kenaka kanikizani dumbbell kuti mubwerere pomwe mukuyambira, mukutambasula manja anu koma osatseka zigongono zanu.
• Bwerezani kusunthaku kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti zigono zanu zikhale pafupi ndi mutu wanu komanso pansi pakuchita masewera olimbitsa thupi.

Izinto zokwenza Wolemera wokhala ndi Triceps Extension

• Kugwira Moyenera: Gwirani kulemera kwake ndi manja onse awiri, zikhato zikuyang'ana mmwamba, ndi zala zanu zitakulungidwa polemera. Pewani kugwira zolemetsa molimba kwambiri chifukwa izi zimatha kusokoneza dzanja. Kugwira kwanu kuyenera kukhala kolimba koma komasuka.
• Kuyenda Kolamulidwa: Ponyamula cholemetsa, chitani pang'onopang'ono komanso mwadongosolo. Pewani kuthamangira kusuntha kapena kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake, chifukwa izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi. Cholinga chake chiyenera kukhala kugwiritsa ntchito triceps kukweza kulemera, osati msana kapena mapewa anu.
• Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana panthawi yolimbitsa thupi. Pansi

Wolemera wokhala ndi Triceps Extension Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Wolemera wokhala ndi Triceps Extension?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Seated Triceps Extension. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani poyambira masewerowa kuti atsimikizire kuti mukuchita bwino. Mofanana ndi zolimbitsa thupi zilizonse, ngati mukumva kupweteka kapena kusapeza bwino, muyenera kusiya nthawi yomweyo ndikufunsana ndi akatswiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Wolemera wokhala ndi Triceps Extension?

• The Dumbbell Triceps Kickback ndi njira ina, pomwe mumawerama m'chiuno ndikukulitsa mkono wanu kumbuyo kwanu, ndikuwusunga pafupi ndi thupi.
• The Close-Grip Bench Press ndi kusiyana komwe kumaphatikizapo kugona pa benchi ndikugwiritsa ntchito chingwe chopapatiza kuti mukweze barbell, yomwe imayang'ana ma triceps kuposa makina osindikizira a benchi.
• Cable Triceps Pushdown ndi kusinthika kochokera pamakina, komwe mumakankhira chingwe cholumikizira thupi lanu, ndikusunga zigongono zanu.
• Diamond Push-Up ndi masewera olimbitsa thupi omwe amalimbana ndi ma triceps, pomwe mumapanga mawonekedwe a diamondi ndi manja anu pansi ndikukankha.

Izinto zokufunda ezishisa ezivumelekile Wolemera wokhala ndi Triceps Extension?

• Ma Triceps Dips: Ma Triceps Dips ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma triceps, ofanana ndi Weighted Seated Triceps Extension, komanso amakhudza mapewa ndi chifuwa, kumapangitsa kuti thupi likhale ndi mphamvu komanso kukhazikika.
• Ma Crushers a Chigaza: Ma Crushers a Chigaza, monga Weighted Seated Triceps Extension, amalekanitsa ma triceps, koma amatsutsanso manja ndi mawondo, kupereka masewera olimbitsa thupi ozungulira ndi kupititsa patsogolo mphamvu zogwira.