Triceps Pushdown
:
Get the library in your pocket!
Overview:
Triceps Pushdown ke boikoetliso ba matla boo haholo-holo bo lebisang mesifa ea triceps, e thusang ho ntlafatsa matla a 'mele le tlhaloso ea mesifa. E loketse batho ka bomong maemong ohle a boikoetliso, ho tloha ho ba qalang ho ea ho ba tsoetseng pele, kaha e ka fetoloa habonolo ho latela matla le boiphihlelo. Batho ba ka khetha ho kenyelletsa boikoetliso bona kemisong ea bona ea ho ikoetlisa ho matlafatsa matla a matsoho, ho ntlafatsa ts'ebetso ea liatleletiki, kapa ho fihlela matsoho a toned le a betliloeng.
Table of Contents
Instructions
Step-by-step guide:
- Tšoara sehokelo ka ho ts'oara ka letsoho (lipatla li shebile fatše) 'me u behe litsoe tsa hau haufi le' mele oa hau ka sekhutlo sa 90-degree.
- Sututsa thipa kapa thapo ka ho otlolla matsoho a hau ka botlalo, u boloke litsoe tsa hau li eme 'me u tsamaise liphatla tsa hau feela.
- Tšoara nakoana ka tlase ho motsamao ho etsa bonnete ba hore triceps e fokotsehile haholo.
- Butle-butle khutlisetsa bar kapa thapo sebakeng sa ho qala, u hanela ho huloa ha mohala ho fihlela matsoho a hao a phahamisitsoe holimo hape. Pheta boikoetliso bakeng sa palo e lakatsehang ea ho pheta-pheta.
Exercise Tips:
- Controlled Movement: Qoba ho sebelisa matla kapa boima ba 'mele oa hau ho sutumelletsa bar fatše. Ho e-na le hoo, tsepamisa maikutlo ho sebeliseng li-triceps ho etsa boikoetliso. Motsamao o lokela ho lieha le ho laoloa, ka bobeli ha o sutumelletsa bar fatše le ha o e khutlisetsa sebakeng sa ho qala.
- Mefuta e Felletseng ea Motion: Etsa bonnete ba hore u sebelisa mefuta e mengata ea ho sisinyeha nakong ea boikoetliso. Sena se bolela ho otlolla matsoho a hau ka botlalo botlaaseng ba motsamao le ho ba lumella hore ba khutlele lehlakoreng la 90-degree holimo. Qoba li-reps tse sa fellang kaha li ka fokotsa katleho ea boikoetliso.
- Qoba ho Atolosa ho Feta
FAQ
Can beginners do the Triceps Pushdown?
Ee, ba qalang ba ka etsa boikoetliso ba Triceps Pushdown. Ke boikoetliso bo botle haholo ho lebisa mesifa ea triceps matsohong a hau. Leha ho le joalo, ho bohlokoa hore ba qalang ho qala ka litekanyo tse bobebe ho netefatsa hore ba sebelisa sebopeho se nepahetseng le ho thibela kotsi. Ho ka ba molemo ho ba le mokoetlisi kapa motho ea eang boikoetlisong ba 'mele a bonts'a boikoetliso pele. Hopola ho lula u futhumala pele u qala mokhoa ofe kapa ofe oa ho ikoetlisa.
What are common variations of the Triceps Pushdown?
- Reverse Grip Pushdown: Phetolelong ena, u tšoara bar ka matsoho a shebile holimo, e lebisang hlooho e bohareng ea triceps haholo.
- Single Arm Triceps Pushdown: Sena se etsoa letsoho le le leng ka nako, e leng se u lumellang hore u tsepamise maikutlo holim'a triceps ka 'ngoe le ho lokisa ho se lekane ha mesifa.
- V-Bar Pushdown: Phapang ena e sebelisa bar e nang le sebopeho sa V, e lumellang ho tšoara haufi le ho lebisa hlooho ea lateral ea triceps.
- Band Triceps Pushdown: Phetolelo ena e sebelisa sehlopha sa khanyetso ho fapana le mochini oa cable, e e etsa khetho e ntle bakeng sa boikoetliso ba lapeng.
What are good complementing exercises for the Triceps Pushdown?
- Skull Crushers: E boetse e tsejoa e le li-extensions tsa li-triceps tsa leshano, Li-Skull Crushers li tlatselletsa Triceps Pushdowns ka ho sebetsa hlooho e telele ea triceps, eo hangata e sa lebelloang ka tlase ho boikoetliso bo bong, kahoo ho etsa bonnete ba ho ikoetlisa ka mokhoa o lekaneng oa triceps.
- Overhead Triceps Extension: Koetliso ena e tlatsana le Triceps Pushdown ka ho lebisa tlhokomelo hloohong e telele ea triceps, e ikarabellang bakeng sa sebōpeho sa "horseshoe" ea mesifa, hape e thusa ho ntlafatsa botsitso ba mahetla le mefuta e mengata ea ho tsamaea.
Related keywords for Triceps Pushdown:
- Cable Triceps Pushdown
- Boikoetliso ba Cable ea Upper Arm
- Triceps Workout ka Cable
- Koetliso ea Matsoho ea Mochini oa Cable
- Triceps Pushdown Technique
- Mokhoa oa ho etsa Triceps Pushdown
- Boikoetliso ba Cable bakeng sa Matsoho a Holimo
- Triceps e Matlafatsa Boikoetliso
- Gym Cable Triceps Workout
- Katleho ea Triceps Cable Pushdown