Momwe Mungapangire Zigawenga za Chibade, Malinga ndi Ophunzitsa

Zamkati

• Kodi Crushers a Chibade ndi Chiyani?
• Ubwino wa Ophwanya Chigaza
• Momwe Mungapangire Ophwanya Magaza
• Chepetsani Ophwanya Magazi
• Ophwanya Chigaza
• Ma Dumbbells vs. EZ Bar Skull Crushers
• Zolakwa za Fomu ya Skull Crusher-ndi Momwe Mungakonzere
• Momwe Mungawonjezere Crushers a Chibade ku Ntchito Zanu
• Onaninso za

Mukudziwa mukamagona pabedi pafoni yanu, mukuyigwirizira pankhope panu, ndipo mikono yanu ikuyamba kuyaka? Chabwino, mukukhala ngati mukuphwanya chigaza.

Nazi zonse zomwe muyenera kudziwa za crusher crushers, masewera olimbitsa thupi omwe samangokhala phokoso zoipa koma zipangitsa inu kumva choncho.

Kodi Crushers a Chibade ndi Chiyani?

Zipolopolo zamagaza, zomwe zimangokhala zonama, ndizosunthika zomwe zimachitika atagona pa benchi kapena zolimbitsa thupi ndi ma dumbbells kapena EZ curl bar (imodzi mwazinthu zambiri zochitira masewera olimbitsa thupi). Mumanyamula kulemera pankhope panu (chifukwa chake, dzina loti "crusher crusher") ndi zigongono zikulozetsa mmwamba, kenako gwiritsani ma triceps anu (minofu kumbuyo kwa mkono wanu wakumtunda) kuti muwongole chigongono chanu ndikukoka cholemera kudenga.

Ubwino wa Ophwanya Chigaza

Mwa kulimbikitsa ma triceps, ma crusher a zigaza amathandizira kuti magwiridwe antchito atsiku ndi tsiku akhale osavuta.

Adzakuthandizani pazinthu zina zambiri zamphamvu.

"Triceps imathandizira kukakamiza kwanu konse ndipo ndiye chofunikira kwambiri pakulumikizira chigongono," akufotokoza a Riley O'Donnell, wophunzitsa payekha wotsimikizika ndi NASM, komanso mlangizi ku Fhitting Room, situdiyo ya HIIT ku New York City. "Chifukwa chake ngati mukuyesera kulimba m'makina anu apamwamba, makina osindikiza pachifuwa / benchi kapena kukankhira, kulimbitsa ma triceps anu kudzakuthandizani kukwaniritsa zolinga zanu."

Mudzakhala bwino pamakankha-mmwamba.

Zokometsera zigaza zimathandizira kusuntha chifukwa zimaphunzitsa thupi lanu kulemera ndi magongono anu mozungulira (mkono wopindika), ndikukankhira zolemedwazo kukhala dzanja lotseka, atero O'Donnell. "Tikamakankhira zinthu, sitimangofunika kugwira mapewa athu, chifuwa, ndi pachimake, koma tifunika kuti tikwanitse kukulitsa chigongono," akutero. Chifukwa chake ngati mwakhala mukuvutikira ndi ma push, awa ndi njira yabwino yowapangitsira kuti azimva kukhala osavuta.

Muloza ma triceps anu osasokonezedwa.

Mosiyana ndi zochitika zina zamanja ndi zolimbitsa thupi, ma crusher crusher amachititsa triceps minofu yoyambirira yomwe imakhudzidwa, chifukwa chake mumatha kulunjika minofu yaying'ono yamikono iyi. "Ma triceps samatsogolera, poyerekeza ndi ma biceps okweza kapena kunyamula, kapena maulemu oyenda kapena kuyimirira," akutero Ash Wilking, CFSC, FRC, wophunzitsa Nike komanso wophunzitsa ku Rumble, studio ya nkhonya. "Mwanjira ina, amathandizira magulu akulu akulu am'mimba pochita mayendedwe ambirimbiri pophunzitsa mphamvu komanso kuchita ntchito za tsiku ndi tsiku," akutero a Wilking.

Mutha kuzichita ndi kuyenda kochepa.

Koma pogwiritsa ntchito cholumikizira chigongono chokha, zophwanya zigaza zimalekanitsa ma triceps, zomwe sizowona ngakhale pamasewera olimbitsa thupi ambiri, akutero O'Donnell. "Mwachitsanzo, kuyimilira kwa ma triceps ndikuyika ma triceps kumafunikira kuyenda komwe sikuti aliyense ali nako," akutero. Chifukwa cha ichi, ophwanya chigaza ndi oyenerera kwambiri kwa iwo omwe ali ndi maulendo ochepa pamapewa ndipo amafuna kulimbikitsa ma triceps awo.

... Kapena kuvulala.

Kuphatikiza pakupanga mphamvu ya ma triceps, ma crusher a zigaza ndiopindulitsa kwa iwo omwe akufuna kuchita masewera olimbitsa thupi osagwira ntchito kapena akugwira ntchito yovulala. "Mwa kugona kumbuyo kwanu ndi kulemera kwake, mumayika chidwi chachikulu pa ma triceps ndikuchotsa kukakamiza kuzinthu zina, monga ziwongola dzanja zanu (kapena ma push-up) kapena kutsikira kumbuyo (mukumangirira)," akufotokoza a Wilking.

Mulimbitsa mphamvu.

Zokometsera zigaza zimathandizanso kwambiri pakukulitsa mphamvu yakugwirirani pokulepheretsani kuti muchepetse kunenepa ndikuphwanya mutu wanu. "Popanga ma crushers a chigaza, kaya ndi dumbbells, barbell kapena mbale, ndikofunikira kuti manja anu azikhala mowongoka. Zingakhale zokopa panthawiyi kuti muthyole dzanja chifukwa zimakhala zosavuta kunyamula kulemera, koma kuyang'ana kwambiri. kusunga manja anu mowongoka kumakuthandizani kuti mugwire bwino, "akutero O'Donnell. (Mukusowa phunziro lina pakugwira mphamvu? Yesani kulimbitsa chingwe.)

Momwe Mungapangire Ophwanya Magaza

Pali njira ziwiri zopangira zida zamagaza: kugwiritsa ntchito benchi kapena mphasa wochita masewera olimbitsa thupi. "Pogwiritsira ntchito benchi, mutha kuyika phazi lanu pansi, kufuna kuchita nawo mosiyanasiyana m'thupi lanu ndi m'munsi mwanu; kuyika maulemu anu, kulumikiza m'chiuno mwanu, ndikukhazikika pakati ndi nthiti pansi kumafuna khama loganizira," akutero a Wilking. Ngati mukugona pamphasa, mapazi anu alinso pansi, koma mawondo anu ndi opindika, kukulolani kuti mupendekeke m'chiuno ndikupanga kulumikizana kwabwino ndi nthiti yanu, akutero. "Kulumikizana kumeneku kudzachepetsa kusuntha kwa mapewa ndikupanga kudzipatula kwenikweni kwa triceps," akutero.

Chifukwa chake, ngati mwangoyamba kumene kuphwanya zigaza, yesani kuwachita pamphasa motsutsana ndi benchi kuti mutha kusuntha ndikuwongolera bwino ndikuyika ma triceps mu gawo lonse la eccentric (kutsitsa) ndi lokhazikika (lokweza), amalimbikitsa Chris. Pabon, wophunzitsa payekha wotsimikizika ndi NASM ku Blink Fitness. "Mudzapereka njira zingapo, koma mudzaphunzira mawonekedwe abwino," akutero.

Kuti muwonetsetse kuti mukuchita zokometsera zigaza ndi mawonekedwe oyenera, O'Donnell akuwonetsanso kuyeserera ndi kulemera kwa thupi lanu ndikuchulukitsa pang'onopang'ono. Izi zikutanthauza kugwiritsa ntchito kulemera komwe kuli kovuta koma china chomwe mungagwiritse ntchito kumaliza 10 mpaka 12 reps ndi mawonekedwe oyenera. Muthanso kugwiritsa ntchito cholumikizira chimodzi, kuchigwira ndi manja onse awiri, kuyamba, musanayese kulemera kamodzi mdzanja lililonse.

A. Gwirani cholumikizira m'manja monse ndikugona nkhope yanu pamatayala (kapena benchi) mutagwada pansi ndi mapazi pansi.

B. Kwezani manja pamwamba pa chifuwa ndi zikhatho kuyang'anizana. Yambitsani ma glute ndikukoka nthiti kuti muteteze kumbuyo.

C. Kulowetsa zigongono mkati ndikukanikiza mapewa pansi, pang'onopang'ono kukhotetsa zigongono kuti muchepetse mabelu oyimilira pafupifupi inchi pamwamba pamphumi mbali zonse ziwiri za mutu. Pewani kusuntha mikono yakumtunda ndikumangirira mapewa anu pansi kuti mugwirizane ndi ma lats, kupatula ma triceps pomwe zolemera zimatsika.

D. Ndi kuwongolera, kwezani manja kumbuyo.

Chepetsani Ophwanya Magazi

Pabon akuti kusintha kolowera pa benchi kumatha kutenga mitu yeniyeni (kuwerenga: magawo) a triceps pang'ono kuposa ena. Mwachitsanzo, kugwiritsa ntchito benchi yocheperako (mutu wanu utatsika kuposa mapazi anu) kumakupatsirani mphamvu kuchokera pamutu wotsatira, womwe uli kunja kwa mkono wanu, atero a Pabon. Umu ndi momwe mungachepetsere zophwanya zigaza ndi ma dumbbell.

A. Gwirani cholumikizira m'manja monse ndikugona moyang'anizana pa benchi yocheperako ndikugwada pamiyendo ndi ma shoti otsekedwa m'malo.

B. Wonjezerani manja anu pamwamba pa chifuwa ndi mitengo ikhathamayo. Yambitsani ma glute ndikukoka nthiti kuti muteteze kumbuyo.

C. Kulowetsa zigongono mkati ndikukanikiza mapewa pansi, pang'onopang'ono kukhotetsa zigongono kuti muchepetse mabelu oyimilira pafupifupi inchi pamwamba pamphumi mbali zonse ziwiri za mutu. Pewani kusuntha mikono yakumtunda ndikumangirira mapewa anu pansi kuti mugwirizane ndi ma lats, kupatula ma triceps pomwe zolemera zimatsika.

D. Ndi kuwongolera, kwezani manja kumbuyo.

Ophwanya Chigaza

Kugwiritsa ntchito kupendekera (ndi mutu wanu kumapeto kwenikweni) kudzagwira mutu wautali wa triceps wanu, womwe uli mkati mwa mkono wanu, akuti Pabon. Nayi momwe mungachitire.

A. Sinthani benchiyo mpaka madigiri 30 ndikugona moyang'anizana, mutanyamula cholumikizira m'manja ndi mapazi aliwonse pansi.

B. Kwezani manja pamwamba pa chifuwa ndi zikhatho kuyang'anizana. Dinani mmbuyo mu benchi kuti muteteze kutsika kumbuyo.

C. Kulowetsa zigongono mkati ndikukanikiza mapewa pansi, pang'onopang'ono kukhotetsa zigongono kuti muchepetse mabelu kumbuyo kwa mutu.

D. Ndi kuwongolera, kwezani manja kumbuyo.

Ma Dumbbells vs. EZ Bar Skull Crushers

Kaya mukugwiritsa ntchito ma dumbbells awiri kapena EZ curl bar, Pabon akuti mawonekedwewo ndi ofanana. Ndi EZ bar, mukufuna kuwonetsetsa kuti manja anu ali mkati mwa phewa pa bar. Ma dumbbell ndi ovuta kuwongolera (popeza alipo awiri), ndiye kuti mutha kuchepetsa kulemera kwake, pomwe mutha kukweza molemera ndi EZ bar, koma atha kukuthandizani kuthana ndi vuto lililonse lamphamvu pakati pa mikono yanu. Ngati muli ndi zovuta ndikuyika zigono zanu, Pabon akutinso kugwiritsa ntchito bar ya EZ m'malo mwa ma dumbbells kungathandize kukonza vutoli.

Zolakwa za Fomu ya Skull Crusher-ndi Momwe Mungakonzere

Ngakhale zophwanya zigaza sizikhala zovuta kuzidziwa bwino, ndi njira yovulaza ndi zowawa ngati simukuzichita moyenera. Kukuthandizani kuti mupindule kwambiri ndi chowotcha cha triceps, nayi PSA yamomwe mungakonzere zolakwitsa zosavuta izi. (Zokhudzana: Zolimbitsa Thupi Zoyamba Kuti Mulimbitse ndi Kukweza Mikono Yanu)

Pamene mukutsitsa zolemera, zimayesa kutulutsa zigongono zanu kuti zikhale zosavuta pa triceps yanu, koma kusunga zigongono zimatsimikizira kuti mukuwotcha kwambiri minofu yaing'ono-komabe yamphamvu. "Tangoganizirani kuti zigongono zanu zikukumbatira buluni kuti zigongono zanu zisagwe ndipo mikono yanu yakumaso ilimbana ndi khoma pamagulu onsewa," akutero O'Donnell. Izi zidzakuthandizani kusunga thupi lanu lakumtunda pamalo pamphasa kapena benchi.

Wilking akulimbikitsanso chithunzi ichi: "Ingoganizirani kuti mukugwira chiwongolero, mukutembenuza zala zanu zapinki ndikulowetsa, kuti muthandize kuchita bwino."

Kuchepetsa mayendedwe kungathandizenso. "Lamulirani kulemera kwa njira zonse ziwiri-panthawi ya eccentric ndi concentric gawo la kayendetsedwe kake. Zovulala zimachitika panthawi yochepetsera komanso / kapena kusinthasintha kawirikawiri, choncho makamaka kuyang'ana pa kulamulira kulemera kwake, "anatero Pabon.

Kuti mudzipatule moyenera ndikuwonetsetsa kuti simukugwiritsa ntchito mapewa kapena mikono yanu, O'Donnell akuti anyamule mapewa anu pansi, aka lats. O'Donnell akufotokoza kuti: "Pamene ma lats anu sali pachibwenzi, chizolowezi ndikulola kuti mkono wanu wakumtunda usunthe panthawi ya chigaza cha chigaza. Kulimbitsa maziko anu kumathandizanso kukhazikika kumtunda, akutero. "Chifukwa chakuti crusher ya chigaza imagwiridwa kumbuyo kwanu, maziko anu akugwira ntchito kuti nthamboyi ikhale yoluka poyenda komanso kumbuyo kumbuyo kukanikiza pansi kapena benchi," akutero. Kuluka nthiti kumatanthauza kukokera pansi ndi palimodzi, kugwirizanitsa minofu yakuya, kuti tipewe kukanikiza msana.

Izi zimawonjezera kupsinjika kumbuyo, komwe kumatha kubweretsa ululu ndi kuvulala. Wilking akuwonetsa kukoka nthiti zanu pansi kuti zisawonekere. "Ganizirani zothinikiza phazi lanu pansi mwamphamvu momwe mungathere ndikumanga nthiti yanu ndikudina kumbuyo kwa nthiti zanu pansi kapena benchi," akutero O'Donnell.

Momwe Mungawonjezere Crushers a Chibade ku Ntchito Zanu

Takonzeka kusintha? Kuyesa magawo 3-4 a ma reps 10-12 ndi malo abwino kuyamba. Wilking akuwonetsa kuchita zokometsera zigaza polimbitsa thupi kwambiri ndi masewera olimbitsa thupi masiku amasiku. Amalimbikitsanso kuti azigwiritsa ntchito ngati njira yochira. "Mwachitsanzo, ngati mukuchita zolimbitsa thupi kapena mwendo wathunthu, gwiritsani ntchito ma crusher a zigaza kwinaku mukulola kuti miyendo yanu izichira pakati," akutero a Wilking. Pabon akuti nthawi zambiri amachita zipsera zamafupa masiku omwe amayang'ana kwambiri minofu ina ya "kukankha", monga tsiku la chifuwa kapena phewa. "Ndi njira yabwino kwambiri yowamaliza [ma triceps] atagwiritsidwa ntchito ngati minofu yachiwiri pa gawo loyamba la masewera olimbitsa thupi," akutero.

Onaninso za