DUMBBELL OVERHEAD TRICEPS EXTENSION
Isivivinyo sokuzihlukanisa esiphakamisa izingalo ngaphezu kwekhanda, ukwelula ikhanda elide le-triceps liye ngokwedlulele futhi linyuse ivolumu yengalo.
Hlala ebhentshini noma ume uqonde futhi ubambe i-dumbbell eyodwa ngezandla zombili. Bamba ipuleti elingaphakathi le-dumbbell njengokungathi ulibambile bese uliphakamisela phezulu ngaphezu kwekhanda lakho. Gcina izindololwane zakho eduze kwezindlebe zakho, phefumula bese wehlisa kancane ama-dumbbell ngemuva kwekhanda lakho. Ngemva kokuzwa ukuthi i-triceps yakho yeluleke ngokwanele, khipha umoya futhi uqondise izingalo zakho ukuze ubuyele endaweni yokuqala.
- Imisipha eyinhloko
- I-Triceps brachii
- Imisipha esekelayo
- Anterior Deltoid · Forearms · Core
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Isandiso sendololwane
Ingabe kungcono ukuyenza umile noma uhlezi?
Ukwenza ngenkathi uhlezi kunciphisa ubunzima kumhlane ophansi futhi kuvumela ukugxila okwengeziwe kuma-triceps, ngakho-ke kuyanconywa kwabaqalayo.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ilungile futhi Ukubamba
Bamba i-dumbbell ngezandla zombili bese uyiphakamisa ngaphezu kwekhanda lakho. Vula isifuba sakho futhi uqinise umgogodla wakho ukuze uzinze umgogodla wakho.
- 2
Yehlisa i-dumbbell (khululeka)
Ngenkathi ugcina izindololwane zakho ziqinile, yehlisa kancane ama-dumbbell ngemuva kwekhanda lakho. Yehlisa ngokujulile ukuze izindololwane zakho zigobe okungenani ama-degree angama-90.
- 3
Ukwelula ngezansi
Hlala endaweni lapho i-triceps yakho yelulelwe isekhondi elingu-1 futhi ugcine ukungezwani.
- 4
Phusha uqonde (hoxisa)
Usebenzisa izindololwane zakho njenge-eksisi, phushela ama-dumbbell phezulu ngaphezu kwekhanda lakho. Khonta i-triceps yakho kanzima phezulu.
LONG HEAD HYPERTROPHY
Ukuqedwa kwemisipha yangemuva yengalo, ikhanda elide le-triceps
Ikhanda elide le-triceps linamathele ku-scapula futhi lithola ukwelula okukhulu kakhulu lapho izingalo ziphakanyiswa phezulu. Izandiso ezingaphezulu zisebenzisa lesi sici se-anatomical ukuletha umthwalo oqinile we-eccentric ekhanda elide.
Njengoba ikhanda elide likhula, umthamo wengemuva uba ngcono kakhulu lapho izingalo zehliswa. Ukwandisa umphumela, kufanele ugcine ukucindezela kwesisu phakathi nokunyakaza ukuze umgogodla wakho ophansi ungagobi ngokweqile, futhi qaphela ukuthi ungashwibi izindololwane zakho emuva naphambili.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina i-Dumbbell Overhead Triceps Extension iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-triceps brachii ikhiqiza ukunyakaza kuyilapho i-deltoid yangaphambili · izingalo · 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 i-Dumbbell Overhead Triceps Extension kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-hyperextension yasemuva
- Lokho okubonayo
- Ukuma lapho ingemuva eliphansi ligoba khona njengomnsalo lapho wehlisa i-dumbbell.
- Imbangela engaba khona
- Ukuntuleka kwamandla ayisisekelo noma ukuhamba okulinganiselwe kwehlombe.
- Indlela yokulungisa
- Qinisa imisipha yakho yesisu ukuze ucindezele izimbambo zakho phansi nezinqulu zakho ukuze ugcine umgogodla wakho ungathathi hlangothi.
Ukusabalala kwendololwane
- Lokho okubonayo
- Isenzakalo lapho izindololwane zisakazwa eduze kwamadigri angu-90 kuzo zombili izinhlangothi.
- Imbangela engaba khona
- Imizamo yokweseka isisindo ngokubandakanya imisipha yehlombe.
- Indlela yokulungisa
- Gxilisa umthwalo ku-triceps yakho ngokugcina umuzwa wokuletha izindololwane zakho ezindlebeni zakho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Isandiso se-One Arm Dumbbell Overhead
Yenza ingalo eyodwa ngesikhathi ukuze unwebe uhla lwakho lokunyakaza futhi uzwe ukugqugquzelwa kwengalo ngayinye ngokunembile.
Isandiso Esingaphezulu Kwekhebula
Isebenzisa izintambo ukugcina ukungezwani okuqhubekayo kuzo zonke izingxenye zokunyakaza.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Isandiso se-Dumbbell overhead singenye yezivivinyo ezingcono kakhulu zokunikeza izingalo zakho ubukhulu obuningi. Yenza ngesigqi esithambile.
Imvamisa
1-2 izikhathi ngesonto
Faka izinto ezigxile ekunwebeni ohlelweni lwakho lokujima lwe-triceps.
Ivolumu
3~4 amasethi, 12~15 izikhathi
Khetha isisindo esikuvumela ukuthi uzizwe ukwelula nokufinyela okunembile kunesisindo esisindayo.
- Bamba ama-dumbbell ngokuqinile ngezandla zakho ukuze ungalahlekelwa yiwo.
- Yehlisa i-tempo yakho endleleni eya phansi ukuze ukhulise ukungezwani ku-triceps yakho.
- Phefumula lapho wehla futhi ukhiphe umoya lapho ukhuphuka.
Imibuzo evame ukubuzwa
Indololwane yami ibuhlungu.
Isisindo singaba sisinda kakhulu noma i-engeli yendololwane ingase ingazinzi. Zama ukunciphisa isisindo futhi ugcine izindololwane zakho zitshalwe kakhulu.
