Pamusoro Triceps Kuwedzerwa neBed Sheet
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Overview:
The Overhead Triceps Extension neBed Sheet chiitiko chakasarudzika chinonangana nemhasuru dze triceps, zvichibatsira mukuvandudza kwesimba repamusoro remuviri uye toni. Iko kurovedzwa kwakanakira vanhu veese mazinga ekusimba, kunyanya avo vanosarudza kurovedzera kumba uye kutadza kuwana zvechinyakare zvejimu. Ichi chiitwa hachingobatsiri kuwedzera kutsungirira kwemhasuru uye simba, asi zvakare chinosimudzira kumira kwemuviri kuri nani uye kuchinjika, zvichiita kuti ive sarudzo yakanaka kune avo vanotsvaga yakazara uye yakapusa yekusimba maitiro.
Table of Contents
Instructions
Step-by-step guide:
- Mira wakafuratira wakananga kunzvimbo yekumisa, bata imwe mugumo webepa remubhedha nemaoko maviri, uye tambanudza maoko ako kumusoro kuti atwasanuka pamusoro pemusoro wako.
- Chengeta magokora ako ari pedyo nenzeve dzako uye akamira, kotama pamagokora ako kuti udzikise maoko ako kumashure kwemusoro wako kusvika asvika pakona ye90-degree angle.
- Zvadaro, shandisa triceps yako kudhonza bepa remubhedha kudzokera kunzvimbo yekutanga, uchitambanudza zvakazara maoko ako uye kusvina triceps yako kumusoro.
- Dzokorora kufamba uku kune yako yaunoda nhamba yekudzokorora, kuve nechokwadi chekuchengetedza musimboti wako wakabatanidzwa uye muviri wako wakatwasuka panguva yese yekurovedzera.
Exercise Tips:
- Kudzora Movement: Dzivisa kukurumidza kurovedza muviri. Kufamba zvishoma nezvishoma uye kudzorwa ndicho chinhu chakakosha kunanga triceps yako. Deredza maoko ako kuseri kwemusoro wako nekukotamisa magokora ako, uchichengeta maoko ako ese akamira. Zvadaro, shandisa triceps yako kudhonza maoko ako kumashure kusvika panzvimbo yekutanga. Kumhanyira kuburikidza nekufamba kunogona kutungamirira kune fomu isina kukodzera uye inogona kukuvara.
- Chengetedza Maelbows Padhuze: Chikanganiso chakajairika kuputika magokora. Ita shuwa kuti magokora ako ari padyo nemusoro wako panguva yese yekuita. Izvi zvinobatsira kuparadzanisa triceps uye kuwedzera kushanda kwechiitwa.
FAQ
Can beginners do the Pamusoro Triceps Kuwedzerwa neBed Sheet?
Ehe, vanotanga vanogona kuita iyo Overhead Triceps Extension neBed Sheet kurovedza. Iyo inzira yakanaka yekutanga kuvaka simba repamusoro remuviri, kunyanya mumatriceps, pasina kudiwa kwemidziyo yekurovedza muviri. Nekudaro, zvakakosha kuve nechokwadi chechimiro chakakodzera kudzivirira kukuvara. Vatangi vekutanga vangada kutanga nenhamba yakaderera yekudzokorora uye zvishoma nezvishoma kuwedzera sezvo simba ravo rinowedzera. Zvinobatsirawo kuita kuti mumwe munhu atarise fomu rako kana kuita chiitwa pamberi pegirazi kuti uve nechokwadi chehunyanzvi.
What are common variations of the Pamusoro Triceps Kuwedzerwa neBed Sheet?
- Akagara Pamusoro Triceps Kuwedzerwa neBed Sheet: Nekugara pasi panguva yekurovedza muviri, unogona kutarisa zvakanyanya pa triceps yako uye zvishoma pakuchengetedza chiyero.
- Pamusoro Triceps Extension neTowel: Iyi mutsauko inotsiva jira remubhedha netauro, ichipa imwe grip uye inogona kuwedzera dambudziko.
- Overhead Triceps Extension ne Resistance Band: Kushandisa bhendi rekudzivirira panzvimbo yemubhedha wemubhedha kunogona kupa nhanho yakasiyana yekudzivisa uye kupikisa mhasuru dzako nenzira itsva.
- Pamusoro Triceps Kuwedzerwa neBed Sheet uye Squat: Iyi mutsauko unobatanidza squat muchiitwa chekubata muviri wako wepasi pamwe ne triceps yako.
What are good complementing exercises for the Pamusoro Triceps Kuwedzerwa neBed Sheet?
- Dips: Dips inotarisa pane triceps zvakare, uye nekubatanidza chiitiko ichi, unogona kuwedzera kusimba kwekushanda kwako uye kuwedzera kupikisa misumbu yako yetriceps.
- Skull Crushers: Kufanana neOverhead Triceps Extension neBed Sheet, Skull Crushers inonyanya kunanga triceps, uye kuwedzera chiitiko ichi kune yako tsika inogona kubatsira kuvandudza tsandanyama kutsungirira uye simba.
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