Maitiro Ekuita Dehenya Crusher, Zvinoenderana neVarairidzi

Zvemukati

• Chii Chinonzi Dehenya Rinopwanya?
• Kubatsirwa kweDehenya Crusher
• Maitiro ekuita Skull Crushers
• Kuramba KweDehenya Crusher
• Inline Skull Crushers
• Dumbbells vs. EZ Bar Bhegi Crushers
• Skull Crusher Fomu Makanganiso-uye Magadzirirwo Azvo
• Nzira yekuwedzera sei Dehenya Crusher kuneako Workout
• Ongororo ye

Unoziva kana iwe wakarara wakarara pamubhedha pafoni yako, uchiisimudza pamusoro pechiso chako, uye maoko ako otanga kupisa? Zvakanaka, iwe urikuda kuita dehenya crusher.

Hezvino zvese zvaunoda kuti uzive nezve dehenya crushers, iyo tricep kurovedza iyo isingori chete kurira zvakaipa asi zvinokuita kuti unzwe saizvozvo.

Chii Chinonzi Dehenya Rinopwanya?

Madhehenya anopwanya, aka akarara triceps anowedzera, kufamba kunowanzoitwa kwakawarirwa pabhenji kana kurovedza mat nemabhonzo embichana kana EZ curl bar (ingori imwe yemabhero mazhinji kujimu). Unobata huremu kumeso kwako (nekudaro, zita rekuti "dehenya crusher") nemagokora akanongedza kumusoro, wobva washandisa matinji ako (tsandanyama dziri kumashure kweruoko rwako rwekumusoro) kusimudza gokora rako nekukweva huremu wakananga padenga.

Kubatsirwa kweDehenya Crusher

Nekusimbisa iyo triceps, dehenya anopwanya anobatsira kuita mafambiro ezuva nezuva mashandiro ave nyore.

Ivo vanozokubatsira iwe kunze mukati mekumwe kumwe kwesimba kufamba.

"Triceps inobatsira simba rako rose rekusundidzira uye ndiyo kiyi yekusimudza yejoint yegokora," anotsanangura kudaro Riley O'Donnell, mudzidzisi weNASM-akasimbiswa, uye murairidzi paFhitting Room, studio yeHIIT muNew York City. "Saka kana iwe uchiedza kusimba mumashini ako epamusoro, chipfuva / bhenji mashini kana push-ups, kusimbisa triceps yako kuchakubatsira iwe kuzadzisa zvinangwa zvako."

Unozoita zvirinani pakupush-ups.

Makonzo edehenya anowedzera kusimudzira kufamba nekuti iwo anodzidzisa muviri wako kutakura huremu nemagokora ako munzvimbo yakachinjika (ruoko rwakakotama), wobva wadzvanya huremu uende muchanza chakakiiwa, anodaro O'Donnell. "Patinenge tichisunda zvinhu, isu hatidi kungobata mapendekete, chipfuva, uye musimboti, asi tinofanirwa kukwanisa kutambanudza gokora zvine simba," anodaro. Saka kana wanga uchinetseka nemapush-ups, iyi inzira huru yekuita kuti vanzwe zviri nyore.

Iwe unonangisa yako triceps pasina chero kupindira.

Kusiyana nemamwe maekisesaizi emaoko uye ekumusoro-muviri, dehenya rinopwanya rinogadzira triceps mhasuru yekutanga inosanganisirwa, saka iwe unokwanisa zvirinani kunanga aya madiki mamhasuru emaoko. "Iyo triceps kashoma inotungamira, mukuenzanisa ne biceps yekusimudza kana kubata, kana kubwinya kwekufamba kana kumira," anodaro Ash Wilking, CFSC, FRC, Nike murairidzi uye murayiridzi kuRumble, studio yetsiva. "Nemamwe mazwi, vanobatsira mapoka emhasuru akakura mukuita kufamba kusingaverengeke mukudzidzira simba uye kuita kwezuva nezuva," anodaro Wilking.

Iwe unogona kuzviita nekufamba zvishoma.

Asi nekushandisa chete majoini egokora, zvimedu zvedehenya zvinoparadzanisa triceps, izvo zvisiri zvechokwadi kunyangwe kune akawanda matriceps-anodzora maekisesaizi, anodaro O'Donnell. "Semuenzaniso, kumira kwe triceps kuwedzera uye triceps dips kunoda kufamba kwepafudzi kusiri kwemunhu wese," anodaro. Nekuda kweizvi, dehenya remakanda rinonyatsokodzera kune avo vane mashoma mafambiro ekufamba mumapendekete uye vanoda kusimbisa triceps yavo.

...Kana kukuvara.

Pamusoro pekuvaka triceps simba, dehenya rinopwanya rinobatsira kune avo vanoda yakaderera-inokanganisa ruoko kurovedza muviri kana vari kushanda vakatenderedza kukuvara. "Nekuvata nemusana nehuremu hwepamusoro, iwe unoisa chekutanga kutarisa pamatanho uye kubvisa kumanikidza kubva kune mamwe majoini, senge mawoko ako (mukusundidzira-kumusoro) kana kudzikira kumashure (mukukotamisa-kukanda)," Wilking anotsanangura.

Unozovaka simba rekubata.

Skull crushers inoitawo basa rakakura mukuvandudza simba rekubata nekukutadzisa kudonhedza huremu uye nekupwanya musoro wako. "Paunenge uchiita ma crusher dehenya, kunyangwe iine mapara maviri echiridzwa, bhero kana ndiro, zvakakosha kuti uchengetedze mawoko ako akatwasuka. Zvinogona kuyedza panguva yekufamba uku kutyora ruoko nekuti zvinonzwa zviri nyore kubata huremu, asi uchitarisa pakuchengeta maoko ako akatwasuka kunovandudza simba rako rekubata," anodaro O'Donnell. (Unoda chimwe chidzidzo mukusimba kwekubata? Edza iyi tambo yehondo yekurovedza muviri.)

Maitiro ekuita Skull Crushers

Pane nzira mbiri dzekuita dehenya crusher: kushandisa bhenji kana bati rekurovedza muviri. "Nekushandisa bhenji, unogona kuisa tsoka dzako pasi, uchida kubatanidzwa kwakasiyana mumuviri wako wepazasi nepakati; kubatanidza kubwinya kwako, kubatirira chiuno chako, uye kuchengetedza musimboti wako wakasimba uye mbabvu pasi zvinoda kushanda nesimba," anodaro Wilking. Kana iwe wakarara pameti, tsoka dzako dzakati sandara pasi, asi mabvi ako akakotama zvakanyanya, zvichikutendera kuti urerekedze pelvis yako uye kugadzira hukama huri nani nembabvu yako, anodaro. "Kubatana uku kunogumira kufamba kwepafudzi uye kugadzira kwechokwadi kusarudzika kwetriceps," anodaro.

Saka, kana iwe uri mutsva kune dehenya rinopwanya, edza kuzviita pameti uchipesana nebhenji kuitira kuti ugone kufamba nekutonga kwakawanda uye kunyatsoita triceps mukati me eccentric (kudzikisa) uye concentric (kusimudza) zvikamu zvekufamba, anorumbidza Chris. Pabon, mudzidzisi wega wega weNASM uye maneja wekusimba paBlink Fitness. "Iwe uchapira mamwe maitiro ekufambisa, asi iwe uchadzidza fomu yakanaka," anodaro.

Kuti uve nechokwadi chekuti urikugadzira dehenya remakanda ane fomu chaiyo, O'Donnell zvakare anokurudzira kudzidzira kufamba nehuremu hwemuviri wako chete uye zvishoma nezvishoma uchiwedzera huremu. Izvi zvinoreva kushandisa uremu hwakaoma asi chimwe chinhu chaunogona kushandisa kupedzisa gumi kusvika gumi nemaviri reps nefomu chaiyo. Iwe unogona zvakare kushandisa imwe dumbbell, kuibata nemaoko maviri, kutanga, usati waedza huremu humwe muruoko rumwe nerumwe.

A. Bata dumbbell muruoko rumwe norumwe uye uvate kumeso pamubati wekurovedza muviri (kana bhenji) nemabvi akakotama uye tsoka dzakatsetseka pasi.

B. Wedzera maoko pamusoro pechipfuva nemichindwe yakatarisana. Shingairira glutes uye dhonza mbabvu keji pasi kudzivirira arching yakaderera kumashure.

C. Tucking magokora mukati nekutsimbirira mapendekete pasi, zvishoma nezvishoma kukotamisa magokora kuti udzikise zvimisikidzo zvingangoita inchi pamusoro pehuma pane rimwe divi remusoro. Dzivisa kufambisa maoko ekumusoro uye mapendekete anchor pasi kuti ubatanidze ma lats, uchiisa parutivi triceps sezvo uremu hwakaderera.

D. Nekutonga, simudza maoko kumashure.

Kuramba KweDehenya Crusher

Pabon anoti kushandura kurerekera pabhenji kunogona kupinza misoro chaiyo (verenga: zvikamu) zve triceps zvishoma kupfuura vamwe. Semuenzaniso, kushandisa kudonha bhenji (nemusoro wako wakadzika kupfuura tsoka dzako) kunotora kumwe kushanda kubva kumusoro kweiyo tricep musoro, iri nechekunze kweruoko rwako, anodaro Pabon. Heano chaizvo maitiro ekuramba dehenya crusher neayo maviri emadhibhero.

A. Bata dumbbell muruoko rumwe nerumwe uye uvate kumeso pabhenji rekudzikira nemabvi akakotama pamusoro pemakusheni uye mapapiro akavharirwa munzvimbo.

B. Tambanudza maoko pamusoro pechipfuva nemichindwe yakatarisana. Shingairira glutes uye dhonza mbabvu keji pasi kudzivirira arching yakaderera kumashure.

C. Tucking magokora mukati nekutsimbirira mapendekete pasi, zvishoma nezvishoma kukotamisa magokora kuti udzikise zvimisikidzo zvingangoita inchi pamusoro pehuma pane rimwe divi remusoro. Dzivisa kufambisa maoko ekumusoro uye mapendekete anchor pasi kuti ubatanidze ma lats, uchiisa parutivi triceps sezvo uremu hwakaderera.

D. Nekutonga, simudza maoko kumashure.

Inline Skull Crushers

Kushandisa incline (nemusoro wako kumucheto wepamusoro) kuchashanda musoro wakareba we triceps yako, uri mukati meruoko rwako, anodaro Pabon. Heino maitiro ekuzviita.

A. Chinja bhenji kusvika pamadhigirii makumi matatu uye urere zvakatarisana, wakabata dumbbell paruoko rumwe nerumwe netsoka zvakatsetseka pasi.

B. Wedzera maoko pamusoro pechipfuva nemichindwe yakatarisana. Dzvanya kumashure mubhenji kudzivirira arching iyo yakaderera kumashure.

C. Tucking magokora mukati nekutsimbirira mapendekete pasi, zvishoma nezvishoma kukotamisa magokora kudzikisa zvimashure kumashure kwemusoro.

D. Nekutonga, simudza maoko kumashure.

Dumbbells vs. EZ Bar Bhegi Crushers

Kunyangwe iwe uri kushandisa maviri dumbbells kana EZ curl bar, Pabon anoti fomu rinowanzofanana. Uine EZ bar, iwe unoda kuona kuti maoko ako ari mukati memapfudzi pakapama pabhari. Dumbbells anonetsa kudzora (sezvo paine maviri acho), saka unogona kudzora uremu, nepo iwe uchikwanisa kusimudza zvakanyanya neEZ bar, asi ivo vanogona kubatsira kugadzirisa chero kusaenzana kwesimba pakati pemaoko ako. Kana uine nyaya nekupinza magokora ako mukati, Pabon anotiwo kushandisa EZ bar panzvimbo yemadumbbells kunogona kubatsira kugadzirisa dambudziko iri.

Skull Crusher Fomu Makanganiso-uye Magadzirirwo Azvo

Nepo madhehenya anopwanya asina kuomesesa kugona, iwo nzira yekukuvara uye kurwadziwa kana usiri kuzviita nemazvo. Kuti ikubatsire iwe kuwana zvakanyanyisa kubva kune ino triceps chinopisa, heino PSA yemaitiro ekugadzirisa izvi zviri nyore-kuita-zvikanganiso. (Zvakabatana: Maekisesaizi ekutanga Kusimbisa uye Kuridza Maoko Ako)

Paunenge uchidzikisa huremu, kuri kuyedza kuburitsa magokora ako kuti zvive nyore pa triceps yako, asi kuchengeta magokora mukati kunoita kuti iwe uwedzere kutsva kweaya mamhasuru madiki-asi-ane simba. Fungidzira kuti magokora ako ari kumbundira chibharumu kuti magokora ako asapfutike uye kuti maoko ako epamusoro akatarisana nemadziro mukufamba kwese,” anodaro O'Donnell. Izvi zvinobatsira kubata muviri wako wepamusoro munzvimbo panzvimbo kana pabhenji.

Wilking anokurudzirawo chiratidzo ichi chekuona: "Fungidzira iwe uri kubata vhiri, uchitenderedza minwe yako yepinki pasi uye mukati, kubatsira kubatanidza lats."

Kuderedza kufamba kunogona kubatsira, zvakare. "Dzora uremu nenzira mbiri-panguva ye eccentric uye yakadzika chikamu chekufamba. Kukuvadza kunoitika panguva yekuderera uye / kana kutenderera kazhinji, saka kunyatsotarisa pakudzora uremu ihwohwo, "anodaro Pabon.

Kuti uzvitsaure zvechokwadi triceps uye uve nechokwadi chekuti hausi kushandisa mapendekete ako kana epamusoro maoko, O'Donnell anoti kurongedza mapfudzi ako pasi, aka ita marati. "Kana maLats ako asina kubatanidzwa, iko kuita ndekwekuti ruoko rwako rwekumusoro rufambe panguva yekukwiza dehenya," anotsanangura kudaro O'Donnell. Kusimbisa musimboti wako kunogona kubatsirawo kudzikamisa muviri wepamusoro, anodaro. "Nekuti crusher crusher inoitwa kumusana kwako, wako musimboti urikushanda kuchengetedza ribcage rakarukwa panguva yekufamba uye yakadzika kumashure ichimanikidza pasi kana pabhenji," anodaro. Kuruka rumbabvu zvinoreva kudhonza pasi uye pamwe chete, kubatanidza yakadzika mhasuru mhasuru, kubatsira kudzivirira kumanikidza yakaderera kumashure.

Izvi zvinowedzera kumanikidza kune yakaderera kumashure, iyo inogona kutungamira pakurwadziwa nekukuvara. Wilking anokwevera kudhonza mbabvu yako keji pasi muuriri kuti uidzivise kubva pakubhururuka kunze. "Funga nezve kumanikidza tsoka dzako muvhu zvakaomarara sezvaungagone uye kuruka mbabvu yako uchimanikidza kumashure kwembabvu dzako pasi kana pabhenji," anodaro O'Donnell.

Nzira yekuwedzera sei Dehenya Crusher kuneako Workout

Wagadzirira kuchinjika? Kuedza 3-4 seti ye10-12 reps inzvimbo yakanaka yekutanga. Wilking anokurudzira kuita macrushers edehenya mune superset Workout ine biceps kurovedza pamazuva emaoko. Anokurudzirawo kuvashandisa sechiito chekudzorera. "Semuenzaniso, kana urikuita gumbo kana kuzadza muviri, shandisa makushe emadehenya uchibvumira makumbo ako kuti apore pakati pemaseti," anodaro Wilking. Pabon anoti anowanzo gadzira dehenya mumazuva paanenge achitarisa kune mamwe "mapush" emhasuru, senge chipfuva kana zuva repafudzi. "Iyi inzira huru yekuvapedzisa [triceps] mushure mekunge vashandiswa semhasuru dzechipiri kune chikamu chekutanga chekurovedza muviri," anodaro.

Ongororo ye