I-tricep pushdown yinto esisiseko kwihlabathi lokuqina, ehlonitshwa ngokulula kwayo kunye nokusebenza kwayo ekwakheni ukomelela kwengalo kunye nenkcazo. Nokuba ungumfundi owenza umthambo okanye imbaleki enamava, ukuqonda iinuances zalo mthambo udumileyo kunokuphucula kakhulu irejimeni yakho yokuzilolonga. Eli nqaku liza kuphonononga ukuba yintoni, kutheni, kwaye njani i-tricep pushdowns, ikukhokela kwinyathelo ngalinye ukuqinisekisa ukuba uyengeza yonke irep.
Isiqulatho:
1. Yintoni i-tricep pushdown?
2. Ukuthandwa kwe-tricep pushdown
3. Ngaba i-tricep pushdown ilungile?
4. Unokukhetha njani isixhobo se-tricep pushdown
5. Uyisebenzisa njani i-tricep pushdown
Yintoni i-tricep pushdown?
I-tricep pushdown, ekwabizwa ngokuba yi-cable pushdown, ngumsebenzi wokuzihlukanisa ojolise kwizihlunu ze-tricep brachii. Ngokusebenzisa umatshini wentambo okanye ibhendi yokuxhathisa, lo msebenzi ubandakanya ukutyhala ubunzima ukuya ezantsi ngelixa ugcina iingqiniba zimile, ubandakanya ngempumelelo i-triceps. Ubuhle be-tricep pushdown buxhomekeke kwizinto ezininzi kunye nokuguquguquka, okwenza ukuba ifaneleke amanqanaba okuphila kunye neenjongo. Ukususela ekukhetheni ukubamba (i-overhand, underhand, or neutral) ukuya kuhlobo lwesiqhotyoshelo esisetyenzisiweyo (ibha ethe tye, intambo, okanye i-V-bar), inguqu nganye inokuguqula kancinane ukugxilwa kwe-triceps, inikezela ngokusebenza kwengalo ebanzi.
Ukuthandwa kwe-tricep pushdown
I-Tricep pushdowns ifumene ukuthandwa okukhulu ngenxa yokusebenza kwayo kunye nokusebenza kakuhle ekujoliseni i-triceps, iqela lezihlunu elihlala lifuna ingqalelo ekhethekileyo ngaphaya kweentshukumo ezidibeneyo ezifana ne-push-ups okanye i-bench presses. Ukuthandwa kwalo msebenzi kubalelwa kukufikelela kwawo; uninzi lweendawo zokuzivocavoca zixhotyiswe ngoomatshini abayimfuneko okanye izincedisi zokutyhala i-tricep. Ukongezelela, indalo ethe ngqo yentshukumo yenza ukuba ibe yintandokazi phakathi kwabaqalayo kunye nabaphakamisi abaphambili, okuvumela ukuba kube lula ukufakwa kwingalo, umzimba ophezulu, okanye iindlela zokuzilolonga umzimba ogcweleyo.
Ngaba i-tricep pushdown ilungile?
I-tricep pushdown ayilungile kuphela; ibalasele ekuphuhliseni amandla e-tricep, ukunyamezela, kunye nobunzima bezihlunu. Ngokuhlukanisa i-triceps, iqinisekisa ukuba ezi zihlunu zisebenza ngokucokisekileyo, ezikhokelela ekuphuculweni kwenkcazo yemisipha kunye nomsebenzi. Ukubandakanya rhoqo i-tricep pushdowns ekusebenzeni kwakho kunokunceda ekufezekiseni amandla omzimba aphezulu, okubalulekileyo kuyo yomibini imisebenzi yemihla ngemihla kunye nokusebenza kwembaleki. Ngaphaya koko, ukuguquguquka komthambo ngokwezixhobo kunye nokwahluka kunceda ukuthintela i-monotony yokuzilolonga, ukugcina uhambo lwakho lokufaneleka lunomdla kwaye lusebenza.
Unokukhetha njani isixhobo se-tricep pushdown
Ukukhetha izixhobo ezifanelekileyo zokutyhala i-tricep kubalulekile kukhuseleko kunye nokusebenza kakuhle. Xa usebenzisa umatshini wentambo, qinisekisa ukuba usetwe ngokufanelekileyo kwaye ulungelelaniswe kubude bakho ukuze ugcine imo efanelekileyo kulo lonke ixesha lokuzilolonga. Ukhetho lokuncamathela lunokuchaphazela ukuzilolonga kwakho; umzekelo, isincamathelisi sentambo sivumela uluhlu olukhulu lwentshukumo, ngelixa ibha ethe tye inokukwenza ukuba uphakamise iintsimbi ezinzima. Ukuba ukhetha okanye ufuna ukuzilolonga ekhaya, ukutyala imali kwibhendi yokumelana nomgangatho ophezulu kunokubonelela ngenye indlela efanelekileyo neguquguqukayo kumatshini wentambo, ukuqinisekisa ukuba ungenza i-tricep pushdowns naphi na.
Uyisebenzisa njani i-tricep pushdown
Ukusebenzisa i-tricep pushdown ngokufanelekileyo kufuna ingqalelo kwifomu kunye nobuchule. Qala ngokulungelelanisa umatshini wentambo okanye ukukhusela ibhendi yakho yokumelana kwindawo ephezulu ye-anchor. Khetha ubunzima obufanelekileyo okanye inqanaba lokuxhathisa elikuvumela ukuba wenze umthambo ngolawulo ngelixa ucela umngeni kwizihlunu zakho. Yima ngeenyawo zakho ububanzi begxalaba ngaphandle, ubambe isinamathiselo ngezandla zakho malunga nobubanzi be-hip-width ngaphandle. Gcina i-elbows yakho ifakwe emacaleni akho, tyhala ubunzima phantsi de iingalo zakho zandiswe ngokupheleleyo, emva koko ubuyele ngokukhawuleza kwindawo yokuqala. Gxininisa ekuhambiseni ubunzima nge-triceps yakho, uthintele amandla okuqinisekisa ukubandakanyeka okuphezulu.
Isiphelo:
I-tricep pushdown sisixhobo esinamandla kwi-arsenal yakhe nabani na ojonge ukwakha iingalo ezinamandla, ezichazwe ngakumbi. Ubulula bayo, kunye nokukwazi ukwenza umthambo ukuba ulungele iimfuno kunye neenjongo zomntu ngamnye, kuwenza ube yintandokazi phakathi kwabo bathanda ukomelela kuwo onke amanqanaba. Ngokulandela izikhokelo zokukhetha kunye nokusebenzisa izixhobo kunye nobuchule be-tricep pushdown, unokuqinisekisa ukuba ufumana okuninzi kulo msebenzi usebenzayo. Yamkela i-tricep pushdown kwindlela yakho kwaye ubukele njengoko iingalo zakho ziguquka, zomelela kwaye ziqingqwe ngakumbi kunangaphambili.
