Ukwenza isandiso se-Triceps 'Skullcrusher'

I-skullcrusher iyinhlangano yokuzivocavoca i-triceps ehlukahlukene ehlukahlukene

Ukwandisa izingalo ngokuguquguquka nokwandisa umhlanganiso wesigqoko ngemuva kokunyakaza noma ngemuva kokubamba izingqungquthela noma i-barbells noma ikhebula elilinganiselwe libizwa ngokuthi i-triceps extension.

Isandiso se-triceps esivame ukubizwa ngokuthi i-skullcrusher yikhuliso esiphezulu esenziwa ngenkathi elele ebhentshini elitepilini esebenzisa i-dumbbell, ama-dumbbells amabili, noma i-barbell.

I-skullcrusher ithola igama ngoba ezinye izisebenzi zenza ngokungalungile ngokunciphisa isisindo ngqo ebunzini.

Ukuze uthole isiqondiso esengeziwe ungabhekisela kumhlahlandlela wokuqala.

1 - Indlela yokwenza i-Skullcrusher

1. Khetha ibhentshi yokulala yokulala kanye namanga ahlangane nemilenze ngendlela enhle ngakwesinye icala phansi noma ephumula endaweni yokuhamba ngezinyawo. Khetha isikhundla esinikeza induduzo nokuzinza.
2. Khetha isidumbu esisodwa sesisindo esifanele.
3. Bamba i-dumbbell ngezandla zombili ngaphezu kwesifuba sakho, ngqo, futhi nge-shaft dumbbell endaweni eqondile. Lesi yisimo sokuqala.
4. Hambisa isisindo phansi ngemuva kwekhanda lakho nge-flexible of the elbows - ukunyakaza kwenzeka ezinkendeni, kanti izingalo ezingaphezulu ngokuvamile zihlala zihambisana nomzimba. Gcina izingalo ezingaphezulu ekuhambeni nesisindo ngesisindo njengoba lokhu kudlulisela omunye umsebenzi emahlombe kunokuba ugxilise ku-triceps. Khumbula ukuqala ngomoya nokuphefumula ngokuzikhandla.
5. Qhubeka unciphisa isisindo ngemuva kwekhanda kuze kube yilapho inhloko ye-dumbbell ihambelana ne-bench top, noma ngisho nokuphakama okuncane uma lokhu kuzwa kungabonakali.
6. Phindela ukuhamba kuze kube yilapho isisindo sigcinwe ngaphezu kwesifuba esimweni sokuqala futhi. Ungalokothi ukhiphe izikhala endaweni yokuqala; esikhundleni salokho, yeka nje amahloni esimbosi esivinjelwe ukuze ugcine ukungezwani emisipha yakho. Phinda usebenze ngenombolo yokuphindaphinda echazwe ohlelweni lwakho.

2 - Amaphuzu Okuqaphele

1. Ungakwazi ukubeka izinyawo zakho ebhentshini ngamadolo aguquguquke uma lokhu kufanelana nesimo somzimba wakho.
2. Kufanele uhlose izandiso ezingu-10 kuya kwezingu-12 kwisethi ngayinye yezingu-3, ​​noma ngabe yikuphi uhlelo lwakho olubonisa.
3. Ungakwazi ukufaka isikhalazo ngesandla esisodwa phezu kwesinye ngoba abantu abaningi ngeke bahambisane ngezandla ezimbili ezungeze eceleni kwe-shaft side.
4. Qinisekisa ukuthi ubambelele ngoba i-skullcrusher izohamba ngaphezu kwesifunda sekhanda lakho nobuso - awufuni ukunikeza ukubonakaliswa kwangempela kwegama lomfanekiso lolo mkhuba.
5. Unganciphisi isisindo ebusweni noma ebunzini; kufanele ihambe ngemuva kwekhanda lakho. Qinisekisa ukuthi udlula isisindo phezu kwekhanda. Lo msebenzi kufanele wenziwe kancane futhi ngokucophelela ngaphansi kokulawula okuhle.
6. Gcina izimbongolo zisondelene futhi ziqinile emzimbeni. Ama-flaming elbows ayikho ifomu empofu, ehambisa umzamo kwamanye imisipha.
7. Qaphela ukuba ungathinteli ngemuva kwekhanda uma uphakamisa isidumbu ngemuva kwekhanda ukuze ubuyele esimweni sokuqala.