Kuchita Triceps Extension 'Skullcrusher'

Mphunguzi ndizochita masewera olimbitsa thupi komanso zosiyana siyana

Kutambasula mikono ndi kusinthasintha ndikukweza chophindikizira kumbuyo kapena kutsogolo kwakukulu pamene kugwiritsira ntchito zitsulo zamakono kapena zamatundu kapena chingwe cholemedwa chimatchedwa triceps extension.

Kuwonjezeka kwa triceps kawirikawiri kumatchedwa skullcrusher ndi kuwonjezeka kwapadera komwe kumachitidwa pogona pabedi lathyathyathya pogwiritsa ntchito chitoliro, mabotolo awiri, kapena mabulosi.

Mphunguyi imatchedwa dzina chifukwa ena amagwiritsa ntchito molakwika mwa kuchepetsa kulemera kwake pamphumi.

Kuti mudziwe zambiri, muzitha kutsogoleredwa ndi otsogolera .

1 - Tingachite Bwanji Skullcrusher

1. Sankhani masewera olimbitsa thupi benchi ndi bodza kutsogolo ndi miyendo bwino kumbali iliyonse pansi kapena kupuma pa phazi lamapazi. Sankhani malo omwe amapereka chitonthozo ndi bata.
2. Sankhani dumbbell imodzi ya kulemera koyenera.
3. Gwirani chingwecho ndi manja onse awiri pamwamba pa chifuwa chanu, molunjika mmwamba, komanso ndi dumbbell shaft mu malo ofunikira. Awa ndiye malo oyamba.
4. Pitirizani kulemera kwake kumbuyo kwa mutu wanu ndi kusintha kwa mphambano - zomwe zimachitika pamakono, pamene manja apamwamba amakhalabe osiyana ndi thupi. Gwiritsani manja apamwamba kusunthira kumbuyo ndi kutsogolo ndi kulemera pamene izi zimapereka ntchito zina ku mapewa mmalo mwa kuziyika pa triceps. Kumbukirani kuyamba ndi mpweya ndi kutulutsa pa ntchito.
5. Pitirizani kuchepetsa kulemera kwa mutu mpaka mutu wa dumbbell uli pafupi ndi bench pamwamba, kapena ngakhale pang'ono ngati izi sizikumveka.
6. Bweretsani kayendetsedweko mpaka kulemera kwake kukugwera pamwamba pa chifuwa poyambira pomwepo. Musatseke zitsulo pa malo oyamba; mmalo mwake, lekani chabe manyazi wamalo osatseka kuti mukhalebe ndi vuto mu minofu yanu. Bwerezerani zochitikazo kuti chiwerengero cha kubwereza chifotokozedwe mu pulogalamu yanu.

2 - Mfundo zozindikira

1. Mutha kuyika maondo anu pamadolo ngati mutagonjetsa thupi lanu.
2. Muyenera kukonzekera zowonjezera 10 mpaka 12 pa seti iliyonse ya 3, kapena chirichonse chomwe pulogalamu yanu ikuwonetsa.
3. Mukhoza kuzimitsa chingwechi ndi dzanja limodzi pamtundu wina chifukwa anthu ambiri sangagwirizane ndi manja awiri pambali pambali.
4. Onetsetsani kuti mumagwira mwamphamvu chifukwa chokhachokha chikuyenda pamwamba pa dera lanu ndi nkhope yanu - simukufuna kupereka chizindikiro chenicheni cha dzina lophiphiritsira la zochitikazi.
5. Musachepe kulemera kwa nkhope kapena pamphumi; iyenera kuyenda kumbuyo kwanu. Onetsetsani kuti mukupitirira kulemera kwake pamutu. Ntchitoyi iyenera kuchitidwa pang'onopang'ono mosamala.
6. Sungani zitsulo pafupi ndi zolimba thupi. Kuwombera kofiira ndi mawonekedwe osauka, ndikugawira khama ku minofu ina.
7. Samalani kuti musakhudze kumbuyo kwa mutu pamene mukukweza dumbbell kumbuyo kwa mutu kuti mubwerere ku malo oyamba.