kukulitsa kwa ndodo yopapatiza pogwira popendekera
  • Gulu la minofu: Triceps
  • Mtundu wa masewera olimbitsa thupi: Kudzipatula
  • Mtundu wa masewera olimbitsa thupi: Mphamvu
  • Zida: Ndodo
  • Mulingo wovuta: Wapakati
Kukulitsa kwa bar ndi chogwira chopapatiza pamalo opendekera Kukulitsa kwa bar ndi chogwira chopapatiza pamalo opendekera
Kukulitsa kwa bar ndi chogwira chopapatiza pamalo opendekera Kukulitsa kwa bar ndi chogwira chopapatiza pamalo opendekera

Extension rod narrow grip supine - machitidwe aukadaulo:

  1. Tengani zachilendo kapena EZ-bar bronirovanii nsinga ( kanjedza moyang'ana kutsogolo), kugona pa benchi yopingasa kuti mutu wake anali pafupi mapeto a benchi. Langizo: ngati mukugwiritsa ntchito ndodo yabwinobwino, igwireni paphewa m'lifupi, ngati mugwiritsa ntchito EZ-bar, sungani mkati mwake.
  2. Manja patsogolo panga ndikusuntha belu pang'onopang'ono mumayendedwe ozungulira mutu. Mikono kumapeto kwa kayendedwe kayenera kukhala kumbuyo kwa mutu perpendicular pansi. Awa adzakhala malo anu oyamba. Langizo: osayika zigongono zanu.
  3. Pokoka mpweya, tsitsani belu pansi poweramitsa zigongono zanu, kupitiriza kusunga mikono yake kuchokera phewa mpaka chigongono. Pitirizani kuyenda mpaka manja anu sadzakhala perpendicular pansi.
  4. Pa exhale, bweretsani bar ku malo oyamba. Kumapeto kwa mayendedwe, finyani ma triceps anu ndikupumira. Langizo: mbali ya mkono kuchokera phewa kupita ku chigongono ndipo zigongono zizikhala zosasunthika, kuyenda ndi mkono wokhawokha.
  5. Malizitsani nambala yobwereza.

Zosiyanasiyana: pakuvuta kwa masewera olimbitsa thupi, mutha kugwiritsa ntchito dumbbell.

EZ-barbell bench press exercises for the arms exercises triceps exercises with barbell
  • Gulu la minofu: Triceps
  • Mtundu wa masewera olimbitsa thupi: Kudzipatula
  • Mtundu wa masewera olimbitsa thupi: Mphamvu
  • Zida: Ndodo
  • Mulingo wovuta: Wapakati

Siyani Mumakonda