CABLE ROPE OVERHEAD TRICEPS EXTENSION
Izandiso ezingaphezulu zikhulisa ukwelula nokuthuthukiswa kwekhanda elikhulukazi le-triceps, ikhanda elide, ngokuphakamisa izingalo phezulu.
Isandiso sentambo yentambo engaphezulu kwe-triceps umsebenzi lapho ume ubheke kude nomshini wekhebula bese udonsa okunamathiselwe kwentambo phezulu ukusuka ngemuva kwekhanda lakho. Ukuphakamisa izingalo phezulu (ukuguquguquka kwehlombe) kubeka ikhanda elide le-triceps-okuwukuphela kwekhanda eliwela ihlombe lehlombe-endaweni yalo enwetshiwe kakhulu. Ukuhlanganisa ukumelana okungaguquki kwezintambo nenkululeko yokuhamba ehlinzekwa yintambo, lo msebenzi uphumelela kakhulu ekwakheni ukujiya kwengalo iyonke.
- Imisipha eyinhloko
- I-Triceps Brachii (Ikhanda Elide)
- Imisipha esekelayo
- Serratus Anterior · Core
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Isandiso sendololwane
Yibuphi ubude be-pulley obungcono kakhulu?
Isilungiselelo esiphansi sivumela ububanzi obuningi bokunyakaza kodwa singacindezela ingemuva; isilungiselelo esiphakathi ngokuvamile sizinzile. Thola ubude obuzizwa bukhululekile kakhulu kuwe.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Setha ikhebula futhi ubambe intambo
Setha i-pulley yekhebula ibe ukuphakama okuphansi noma okuphakathi. Bamba intambo ngezandla zombili, uyidonsele phezu kwekhanda lakho, bese ume ubheke kude nomshini.
- 2
Misa ukuma okuzinzile
Nyathela unyawo olulodwa phambili ukuze usekele umzimba wakho. Gobisa izindololwane zakho ukuze intambo ibe ngasemuva kwekhanda lakho, futhi ugcine izindololwane zakho zibheke ophahleni.
- 3
Phusha phezulu phezulu (ukufinyela)
Exhale futhi uqondise izingalo zakho phezulu ngokuzungeza ezindololwaneni. Phezulu, vula iziphetho zentambo ngaphandle ukuze uqinise ukufinyela kwe-triceps.
- 4
Yehlisa kancane (yelula)
Adonse umoya bese ubuyela kancane endaweni yokuqala, uzwe ikhanda elide le-triceps lide. Qinisekisa ukuthi izindololwane zakho aziphumeleli emaceleni.
LONG HEAD MAXIMIZATION
Kungani Uphakamisa Ngaphezulu?
Inhloko ende ye-triceps ivela ku-scapula, okusho ukuthi ubude bayo buthinteka ngokuma kwehlombe. Ngokuphakamisa izingalo zakho phezulu, ikhanda elide libekwa esimweni sobude ngokugcwele, lithola isignali yokukhula enamandla uma ingaphansi komthwalo. Lena imfihlo yokwakha ivolumu yengalo engenhla ukunyakaza okujwayelekile okungenakufinyelelwa.
Uma usebenzisa okunamathiselwe kwentambo, musa nje ukuqondisa izingalo zakho; sebenzisa indlela 'yokuhlukanisa' phezulu ngokuyihlukanisa intambo ukuze amaqupha akho abheke ngaphandle. Lokhu kuhlanganisa amakhanda angemuva naphakathi ngokuphumelelayo, okuholela ekuthuthukisweni okuphelele kwe-triceps.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina Isandiso se-Cable Rope Overhead Triceps siphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-triceps brachii (ikhanda elide) likhiqiza ukunyakaza ngenkathi i-serratus yangaphambili · isisekelo esisekela ukuqondanisa okufanayo kusukela ekuphindaphindweni kokuqala kuya kokugcina.
Sebenzisa isigaba sokwehlisa esilawulwayo esingamasekhondi amabili kuya kwamathathu futhi ugweme ukugxuma phakathi noguquko. Uma ukuphindaphinda kokugcina kuba kufushane, ngokushesha, noma ngokubonakala kwehluke kweyokuqala, yehlisa umthwalo noma misa isethi ngaphambi kokuba isu liphuke.
Iphuzu elibalulekile: Thuthukisa Isandiso Sentambo Yekhebula Ngaphezulu Kwentambo ye-Triceps kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-lumbar arching ngokweqile
- Lokho okubonayo
- Isifuba siyakhuphuka bese ingemuva ligoba libe yisimo 'C' lapho uphusha isisindo.
- Imbangela engaba khona
- Ukuntuleka kwamandla ayisisekelo noma ukusebenzisa isisindo esindayo kakhulu.
- Indlela yokulungisa
- Bandakanya izisu zakho ukuze ugcine i-pelvis yakho ingathathi hlangothi futhi uncikise umlenze wakho phambili kancane ukuze ulinganise ukudonsa kwekhebula.
Indololwane ivutha
- Lokho okubonayo
- Izindololwane zisakazeka kabanzi emaceleni njengoba wehlisa intambo.
- Imbangela engaba khona
- Ukuguquguquka kwe-triceps okulinganiselwe noma indlela yokunyakaza engalungile.
- Indlela yokulungisa
- Gxila ekugcineni izindololwane zakho zixhumene futhi ugcine izingalo zakho ezingenhla zimile.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Isandiso Esiphezulu Esihlezi
Yenza ukunyakaza ngenkathi uhlezi ebhentshini ukuze unciphise ukubandakanyeka komzimba ophansi futhi uqhubeke nokuhlukanisa i-triceps.
Isandiso se-Overhead Cable ye-One-Arm
Sebenza ingalo eyodwa ngesikhathi ukuze uzuze uhla olukhulu lokunyakaza futhi ubhekane nokungalingani kwemisipha.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Izandiso ezingaphezulu kwekhebula zakha uhlaka lulonke lwezingalo zakho. Hamba kahle ngenkathi ulondoloza ukungezwani okuqhubekayo.
Imvamisa
2 izikhathi ngeviki
Bandakanya eduze nama-pushdown (okugxile ekufinyezweni) ukuze unikeze isikhuthazo esiphelele.
Ivolumu
3-4 amasethi we-12-15 reps
Ububanzi be-rep obuphakeme bulungele ukuzwa ukunwebeka okujulile ekhanda elide.
- Lungisa ibanga lakho ukusuka emshinini ukuze ikhebuli ihlale iqinile kuyo yonke i-rep.
- Yehlisa isisindo phezu kwamasekhondi angu-3 ukuze ukhulise ukunwebeka emsipha.
- Exhale njengoba uphushela phezulu futhi uphefumule njengoba wehla.
Imibuzo evame ukubuzwa
Ngingakwazi ukusebenzisa i-EZ-bar esikhundleni salokho?
Yebo, ungakwazi. Kodwa-ke, intambo ivame ukuphakama njengoba ikuvumela ukuthi uvule izandla zakho phezulu ukuze uthole ukufinyela okungcono kakhulu.
