Mikono Extension pa chipika. Njira ndiponso mokoma

Izi thupi manja ndi ofala kwambiri kwa akazi, chifukwa bwino othandiza m'dera pa dzanja. Pamene aliyense amadziwa, ndi fairer kugonana kuposa kupereka asankhira kuti makalasi pa masewero olimbitsa kuposa tyaganiyu dumbbells ndi barbells, pamene ochitira masewera a. Koma inu mukhoza zambiri kuona ndi manja kutambasuka pa unit imagwiridwa ndi anthu. The chigawo chachikulu, ndi Zochita zonse, ndi kukhazikitsa moyenera luso, popanda zomwe mwachidule sizikanakhala zomveka.

Amene minofu PALI

Extension manja pa chipika - ndi kuchita zokhazo. Zochokera izo triceps, amene ali oposa theka buku la manja. Kudzera zolimbitsa thupi ili, ngati kutambasuka kwa manja pa chipika, mudzaona mphamvu ya triceps lapansi. Komanso, zikuthandizani inu ndi ntchito triceps ndi kulenga mpumulo pa manja anu, kuchotsa otchedwa odzola. Ngati pamene akuchita zina Zochita pa manja mukumana ndi mavuto ena, mikono kutambasuka kuti asalalikire makina zingawonjezere mphamvu ndi atsogolere awo kukhazikitsa. Komanso mwayi zofunika kwambiri ndi kuti amachita izi bwinobwino, ngati minofu limodzi nawo, ndi voteji kudutsa m'munsi kumbuyo uko, ndi kuti palibe katundu, ndi chiopsezo kuvulazidwa.

mokoma

The yofunika ankaimba ndi chakuti, chomwe malo utenge pa kukambiranako atasinthana maudindowo. Inu muyenera kupeza okha malo amene mapewa ndi mawondo m'dera atathana, ntchito zonse ziyenera kuchitika ndi mphamvu ya mkono wa. Kuchita izi, inu ndi kuyesa maudindo osiyana ndi kupeza womasuka kwambiri. Kuyang'ana pamalo abwino mukhoza tidze chifupi ndi pulogalamu yoyeseza kapena M'malo mwake, kusamuka, kuyesa luso patsogolo pang'ono. Koma chinthu chachikulu - salola ntchito m'dera phewa, mu nkhani iyi, ntchito idzakhala yosiyana minofu gulu.

malo kunyumba

Sitepe yoyamba ndi kusankha kulemera kwambiri mulingo woyenera. Sayenera yomweyo nyamulani lalikulu. Sankhani yankho limene reps lomaliza adzachita ndi khama lalikulu. Kenako, kuvala chogwirira cha dzanja nsinga kuchokera pamwamba pansi. Nkofunika kuti manja anu anali pa mtunda onse kuposa m'lifupi phewa. Pang'ono mawondo anu, thupi pang'ono linapendekeka patsogolo. Mu malo koyamba manja ayenera ndichotse pa mlingo woyenerera. elbows ayenera unkagunda thupi.

aphedwe

Popeza mikono ukugwirizana ndi chipika chapamwamba ndi kuchita akutali, muli pa nthawi ya kuphedwa ake ayesetse ngati kuli kotheka kuti achite zoyenda potsatira triceps lapansi. Bweretsani yosalala kayendedwe mowa mpaka manja anu molunjika. Gwirani udindo uwu masekondi 1-2, kuyesera yabwino kupsyinjika triceps. N'kofunikanso kuti aziona kupuma. Pa nthawi imeneyi, muyenera kutulutsa. Kenako, pang'onopang'ono kubwerera ku malo ake apachiyambi. Panthawi imeneyi, kupuma. Mu njira imodzi, ndi bwino kuchita 10-15 kubwereza.

Mukhozanso kuona yofanana zosiyanasiyana kuchita izi. Mwachitsanzo, chogwirira akhoza chingwe kapena mawonekedwe ena. Iwo likukhalira kuti chogwirira kumathandizanso. Chisankho kumadalira cholinga mukufuna kukwaniritsa. Chingwe chogwiririra ali matalikidwe kwambiri lomwe lili ndi zotsatira zambiri kwambiri ndi ulusi minofu. Direct chogwirira mosamala amaphunzira mutu mwachindunji triceps, ndipo V zooneka - gawo lakunja. Komanso, othamanga amakonda kugwiritsa ntchito mbali ya manja pa chipika pansi kusankha iwowo. Ndi udindo uwu dzanja mudzatha kukwaniritsa zolondola kwambiri mamasuliridwe minofu. Koma ili ndi Baibulo zovuta pang'ono za ntchito powerenga, monga zala yaitali anapanga katundu chachikulu, moti manja anu muyenera kukhala okonzeka.

Ayamikira kuonjezera mphamvu ya masewera olimbitsa thupi

1. Muziona ntchito triceps ndi kugwiritsa ntchito zochepa ngati n'kotheka minofu ena.
2. Pamene inu kufika wotsikitsitsa, kaye kwa masekondi angapo. Pankhaniyi, manja ayenera kukonzedwa malo.
3. Kubweranso kwa malo koyamba ikuchitika bwino, musataye mpaka kulemera.
4. Kumbukirani kuti elbows anu ayenera kukhala pafupi ndi thupi.
5. Pa masewera olimbitsa thupi n'kofunika kwambiri ndipo kuti malo amene mapazi anu ali. Iwo ayenera pang'ono ndichotse, ndi thupi - pang'ono linapendekeka patsogolo.
6. Extension manja pa chipika ubwenzi ndi bwino kuwonjezera pulogalamu yanu ntchitoyi zolimbitsa komaliza, chifukwa ndi wabwino "kutigwira" womaliza otsala mphamvu kupanga Zochita, yothandiza kwambiri.
7. Ngati inu angoyamba kuchita Zochita pa manja anu, samazindikira kamodzi kwa kulemera kwakukulu.
8. kutambasuka manja ndi unit chapamwamba osavomerezeka chifukwa ululu mapewa.
9. The momwe akadakwanitsira angapo njira - 3 mpaka 5 pa 10-15 kubwereza.

Iwo anali intricacies zonse zoyambirira za kuchita izi. Chinthu chachikulu - sipatenga nthawi pa kuphedwa, yesetsani kuona minofu.