Uma ufuna amandla okuqhuma nencazelo ku-triceps yakho, udinga ukwazi nge-dumbbell skull crusher. Lo mhlahlandlela wethula kulo mnyakazo owesabekayo futhi ubeka konke odinga ukukwazi. Icubungula ukuthi kungani lokhu kunyakaza kwamandla kuthola ukuduma, amathiphu alungile efomu, nezikhombi ezimbalwa zokukhetha. Ngakho-ke, uma usulungele ukuthuthukisa ukujima kwakho komzimba ophezulu, ake siqale!
Okuqukethwe:
1. Yini i-dumbbell skull crusher?
2. Ukuduma kwe-dumbbell skull crusher
3. Ingabe i-dumbbell skull crusher ilungile?
4. Ungawakhetha kanjani ama-dumbbells afanele ama-crushers we-skull
5. Indlela yokusebenzisa i-dumbbell skull crusher
Iyini i-dumbbell skull crusher?
Umsebenzi wokuphakamisa izinsimbi, i-dumbbell skull crusher, njengoba negama liphakamisa, ukuzivocavoca okubandakanya izisindo nebunzi. Okwenziwa ngokulala ebhentshini, kuyilapho enweba izisindo ngenhla kwekhanda ebheke esiphongweni ngokugoba izindololwane, umuntu angakwazi ukuphindisela izisindo endaweni yokuqala. Lokhu kwenziwa izikhathi eziningi, ngokuphindaphindiwe okuningana kuqediwe ukuze kuthuthukiswe ukuqiniswa kwemisipha ye-triceps, engemuva kwengalo engenhla. Kubalulekile futhi ukuqaphela ukuthi abukho ubungozi bokulimala kogebhezi olungavezwa igama lalo msebenzi - nakuba kubalulekile ukuhlala uqaphile futhi wenze lokhu kunyakaza ngendlela efanele.
Ukuduma kwe-dumbbell skull crusher
I-dumbbell skull crusher yathola ukwamukelwa okukhulu kubakhi bomzimba kanye nesiko lokuqina ngokujwayelekile lokuthuthukisa i-triceps isebenzisa ithuluzi elilodwa kuphela Isizathu sokuthi lolu cezu lwamathuluzi lusakazeke kakhulu (muva nje kube nokubuyekezwa mayelana nama-crushers we-skull angcono kakhulu) kungenxa yokuthi ilula kakhulu ekubulaweni kwayo, iyasebenza, ikwazi ukuzivumelanisa nezimo kwabaqalayo kanye njengoba idinga abasubathi abaqeqeshiwe kuphela ekhaya. ithuluzi lokuqeqesha.
Ingabe i-dumbbell skull crusher ilungile?
Akukhona nje kuphela ukuthi i-dumbbell skull crusher iwukuzivocavoca okuhle kwe-tricep hypertrophy namandla, kuwumsebenzi omuhle kakhulu. Kungumsebenzi omuhle kakhulu wokuzivocavoca kubantu abafuna ukwakha i-triceps yabo ibe yimizimba emikhulu, eqinile - hhayi nje imisipha kodwa imisipha yomzimba ongaphezulu. Izothuthukisa ubuhle bezingalo zakho. Kuzothuthukisa amandla omzimba aphezulu futhi kukusize ngalawa makheshi ongase uwenze. Kuzokusiza ukuthi uthuthukise ukusebenza komsebenzi - ukuthi usebenza kanjani kwamanye ama-lift noma empilweni yakho yansuku zonke. Ngakho-ke i-triceps idlula kancane kokuhlukaniswa kodwa ukuhlukaniswa okuhlangene okuphelele kuze kufike ekudaleni ukuqondanisa okuhle kokuhlanganisa kukho konke ukunyakaza. Uqeqesha le misipha ngendlela efanele ngaphandle kokuthuthukisa ukungalingani kwemisipha. Futhi ekugcineni, uma kwenziwa ngendlela efanele, kuwumsebenzi omuhle kakhulu, ngoba awucindezeli izihlakala noma izindololwane. Yingakho sinama-skull crusher ezinhlelweni eziningi zokuqeqesha amandla.
Ungawakhetha kanjani ama-dumbbell afanele ama-crushers we-skull
Ukuze uthole okuningi ekunyakazeni futhi unciphise ingozi yokulimala, khetha ama-dumbbell afanelekile. Umqondo omuhle ukuqala ngokukhetha izisindo ezizokusiza wenze umsebenzi ngendlela efanele yokuphindaphinda okungu-8-12. Uma umusha ekuzilolongeni, kungcono uqale ngezisindo ezilula futhi kuphela ngemva kokuzizwa ukhululekile ngokunyakaza ungakwazi ukwengeza isisindo esiningi kubha. Ama-dumbbell alungisekayo awusizo ikakhulukazi uma kuziwa kuma-crushers ogebhezi, njengoba ungakwazi ngokuqhubekayo wengeze isisindo esengeziwe njengoba uqina. Uma kuziwa ekubambeni kanye nesimo se-dumbbell, lapho ukubamba kukhululeke kakhudlwana, ukulawula nokusebenza kwakho kuzoba ngcono ngenkathi wenza ukunyakaza.
Ungayisebenzisa kanjani i-dumbbell skull crusher
Uma ufuna ukwenza i-dumbbell skull crusher, lala ebhentshini, ubambe i-dumbbell esandleni ngasinye ngaphezu kwesifuba sakho izingalo zakho ziqondile nezintende zibhekane. Gcina izingalo zakho ezingenhla emaceleni akho. Gobisa izindololwane zakho bese wehlisa ama-dumbbell ngasebunzini lakho. Yima kancane kancane ebunzini lakho; cindezela ama-biceps akho ndawonye endaweni egobile bese ucindezela i-triceps yakho. Yehlisa ama-dumbbell emuva ekulawuleni ukuya endaweni yokuqala ngokugoba kancane kwe-triceps yakho.
Isiphetho:
Ingabe ufuna indlela yokuthuthukisa i-triceps eqinile futhi echazwe kahle? Bese i-dumbbell skull crusher iyithikithi legolide lokufeza leyo migomo. Kungakhathaliseki izinga lakho lokuhlangenwe nakho, lo msebenzi ufanelekile ngenxa yobulula bawo, ukusebenza kahle, ukuguquguquka kanye nenqwaba yezinye izinzuzo, kuhlanganise nokuqopha umzimba. Ngezisindo ezifanele kanye nefomu elilungile, ungakwazi ukwengeza ngokuphephile i-dumbbell skull crusher ohlelweni lwakho lokujima olungaphezulu lomzimba ngaphandle kokwesaba ukulimala. Ngepheya yezisindo ezilula noma ezisindayo, lokhu kuzivocavoca kwe-skull crusher kuzokusiza ukuthi ufinyelele imigomo yakho yokufaneleka ngokushesha. Ngakho-ke, izame! I-dumbbell skull crusher iwumsebenzi okufanele uzame kuwo wonke umuntu ozimisele ngokuthuthukisa ukuqina kwawo ngokomzimba.
