Uzenza njani iiCrushers zeSkull, ngokutsho kwabaqeqeshi

Umxholo

• Yintoni i-Crusher Crusher?
• Izibonelelo zaBatyumzi boKakayi
• Uzenza njani iiCrushers zeSkull
• Nciphisa i-Crusher Skull
• Thambekisa i-Crusher Skull
• IiDumbbells vs. EZ Bar Skull Crushers
• Iimpazamo zoKhakhayi lweKhakhayi-kunye nendlela yokuzilungisa
• Indlela yokongeza i-Skull Crushers kwi-Workout yakho
• Uphengululo lwe

Uyazi xa ulele ebhedini kwifowuni yakho, uyibeke phezulu ebusweni bakho, kwaye iingalo zakho ziqala ukutshisa? Ewe, wenza ngathi uyayityumza ukakayi.

Nantsi yonke into ofuna ukuyazi malunga nezityuli zokakayi, umthambo we-tricep ongenzi nje isandi I-badass kodwa iya kukwenza uzive kanjalo.

Yintoni i-Crusher Crusher?

Izityumzi zokakayi, i-aka lying triceps extensions, zintshukumo ngokwesithethe ezenziwa zilele phantsi ebhentshini okanye imethi yokuzilolonga ngepere yeedumbbells okanye i-EZ curl bar (enye nje yeebarbells ezininzi kwindawo yokuzivocavoca). Ubambe ubunzima phezu kobuso bakho (yiyo loo nto igama "isityumzi sokhakhayi") kunye neengqiniba ezikhombe phezulu, emva koko sebenzisa ii-triceps zakho (izihlunu ngasemva kwengalo yakho ephezulu) ukulungisa ingqiniba lakho kunye nokutsala ubunzima ukuya eluphahleni.

Izibonelelo zaBatyumzi boKakayi

Ukomeleza i-triceps, i-crusher crusher zinceda ukwenza intshukumo esebenzayo yemihla ngemihla ibelula.

Baza kukunceda ngexesha leentshukumo ezininzi zamandla.

"I-Triceps inceda amandla akho okutyhala ngokubanzi kwaye yeyona nto iphambili yokwandisa i-elbow joint," uchaza uRiley O'Donnell, umqeqeshi wobuqu oqinisekisiweyo we-NASM, kunye nomhlohli weFhitting Room, istudiyo seHIIT kwisiXeko saseNew York. "Ke ukuba uzama ukomelela koomatshini bakho bokushicilela, isifuba / ibhentshi yokucinezela okanye ukunyusa, ukomeleza i-triceps yakho kuya kukunceda ufezekise iinjongo zakho."

Uya kuba ngcono kwii-push-ups.

Izityumza zokakayi ziphucula iintshukumo ezityhalayo kuba ziqeqesha umzimba wakho ukuba ulayishe ubunzima ngeengqiniba zakho kwindawo egobileyo (ingalo egobileyo), kwaye ucinezele ubunzima kwingalo evaliweyo, utshilo u-O'Donnell. "Xa sityhala izinto, akukho mfuneko yokuba sibandakanye amagxa, isifuba kunye nomxholo, kodwa kufuneka sikwazi ukwandisa amandla ngengqiniba," utshilo. Ke ukuba ubusokoliswa kukutyhalwa, ezi yindlela elungileyo yokwenza ukuba bazive kulula.

Uya kujolisa i-triceps yakho ngaphandle kokuphazamiseka.

Ngokungafaniyo nenye ingalo kunye nokuzivocavoca komzimba ongasentla, ii-crusher crusher zenza i-triceps isisipha esisisiseko esichaphazelekayo, ukuze ube nakho ukujolisa kwezi zihlunu zincinci zengalo. "I-triceps kunqabile ukuba ikhokele, xa kuthelekiswa ne-biceps yokuphakamisa okanye ukubamba, okanye ukubengezela ngokuhamba okanye ukuma," utshilo u-Ash Wilking, CFSC, FRC, umqeqeshi we-Nike kunye nomhlohli eRumble, isitudiyo somdlalo wamanqindi. "Ngamanye amazwi, bancedisa amaqela amakhulu emisipha ekwenzeni ukunyakaza okungenakubalwa kokubili kuqeqesho lwamandla kunye nomsebenzi wemihla ngemihla," kusho uWilking.

Ungazenza ngokushukuma okulinganiselweyo.

Kodwa ngokusebenzisa kuphela indibaniselwano yengqiniba, ii-crusher ze-skull zokwahlula i-triceps, engeyonyani nakwizinto ezininzi ezenziwa ngamandla e-triceps, utshilo u-O'Donnell. "Umzekelo, ukuma kwe-triceps kwandiso kunye ne-triceps dips kufuna ukuhamba kwamagxa okungekho wonke umntu," utsho. Ngenxa yoku, izityumsi zokakayi zifaneleke kakhulu kwabo banoluhlu olulinganiselweyo lwentshukumo emagxeni kwaye bafuna ukuqinisa i-triceps yabo.

...Okanye ukwenzakala.

Ukongeza kumandla okwakha i-triceps, izityuli zokakayi ziluncedo kwabo bafuna umthambo wengalo ophantsi okanye basebenza malunga nokwenzakala. "Ngokulala emqolo ngobunzima obungaphezulu, ubeka eyona nto iphambili kwi-triceps kwaye ususe uxinzelelo oluvela kwamanye amalungu, njengezandla zakho (kwi-push-ups) okanye umva osezantsi (kwi-kickbacks egobileyo)," kuchaza uWilking.

Uya kwakha amandla okubamba.

Izityumzi zokakayi nazo zidlala indima enkulu ekuphuculeni amandla okubamba ngokukuthintela ekubeni wehlise ubunzima kwaye ucoce intloko yakho. "Xa usenza i-skull crushers, nokuba i-dumbbells, i-barbell okanye ipleyiti, kubalulekile ukugcina izandla zakho zithe tye. Kunokuba nzima ngeli xesha lentshukumo ukuphula isandla kuba uvakalelwa lula ukubamba ubunzima, kodwa ugxininise. ekugcineni izihlahla zakho zithe tye kuphucula amandla akho okubamba, utshilo u-O'Donnell. (Ngaba ufuna esinye isifundo kumandla okubamba? Zama oku kulwelwa kwentambo.)

Uzenza njani iiCrushers zeSkull

Zimbini iindlela zokwenza izityumzi zokakayi: usebenzisa ibhentshi okanye imathi yokuzilolonga. "Ngokusebenzisa ibhentshi, ungabeka iinyawo zakho emhlabeni, ufuna ukuzibandakanya okungafaniyo kumzimba wakho osezantsi kunye nomxholo; ukubandakanyeka kubukrelekrele bakho, ukubamba isinqe sakho, kunye nokugcina ingqini yakho iqinile kwaye iimbambo zifuna ukuba wenze umzamo wokucinga," utshilo uWilking. Ukuba ulele emethini, iinyawo zakho zisicaba phantsi, kodwa amadolo akho agobe ngakumbi, okuvumela ukuba uthambise isinqe sakho kwaye wenze unxibelelwano olungcono ngentambo yakho, utsho. “Olu nxibelelwano luya kuthintela intshukumo yegxalaba kwaye ludale ukwahlukaniswa kokwenyani kwe-triceps,” utshilo.

Ke, ukuba umtsha kwi-crusher ye-skull, zama ukuyenza emethini ngokuchasene nebhentshi ukuze ukwazi ukuhamba nolawulo ngakumbi kwaye ubandakanyeke ngokwenyani kwi-triceps kuyo yonke indawo ye-eccentric (ukuthoba) kunye nokugxininisa (ukuphakamisa) intshukumo, ucebisa uChris UPabon, umqeqeshi oqinisekisiweyo we-NASM kunye nomphathi wokomelela komzimba kwiBlink Fitness. "Uya kuncama uluhlu lwentshukumo, kodwa uya kufunda ifom elungileyo," utshilo.

Ukuqinisekisa ukuba wenza izityumli zokakayi ngendlela eyiyo, u-O'Donnell ukwacebisa ukuba uziqhelanise nentshukumo ngobunzima bomzimba wakho kwaye kancinci wongeza ubunzima. Oko kuthetha ukusebenzisa ubunzima obunzima kodwa into ongayisebenzisa ukugqiba i-10 ukuya kwi-12 reps ngefomu efanelekileyo. Ungasebenzisa kwakhona i-dumbbell enye, uyibambe ngezandla zombini, ukuqala, ngaphambi kokuzama ubunzima obunye esandleni ngasinye.

A. Bamba i-dumbbell kwisandla ngasinye kwaye ulale ngobuso kwimethi yokuzivocavoca (okanye ebhentshini) ngamadolo agobileyo kunye neenyawo ezicaba phantsi.

B. Yandisa iingalo ngaphezulu kwesifuba iintende zijongene. Yenza iiglits kwaye utsale ubambo lwebhanti ukuthintela ukugoba umva osezantsi.

C. Ukuqhobosha iingqiniba kwaye ucinezele amagxa ezantsi, ugobe kancinci ingqiniba ukuthoba iidumbbells malunga ne-intshi engaphezulu kwebunzi macala omabini entloko. Gwema ukuhambisa iingalo ezingaphezulu kunye namagxa e-anchor ezantsi ukubandakanya i-lats, ukwahlula i-triceps njengobunzima obuphantsi.

D epheleleyo. Ngolawulo, phakamisa iingalo phezulu.

Nciphisa i-Crusher Skull

UPabon uthi ukutshintsha ukuthambeka kwibhentshi kunokubandakanya iintloko ezithile (funda: iinxalenye) ze-triceps kancinci kunabanye. Ngokomzekelo, ukusebenzisa ibhentshi yokuhla (ngentloko yakho iphantsi kweenyawo zakho) iya kufumana ukusebenza okungakumbi ukusuka kwintloko ye-tricep esecaleni, ebheke ngaphandle kwengalo yakho, kusho uPabon. Nantsi kanye indlela yokwala i-crusher ye-skull kunye ne-dumbbells.

A. Bamba i-dumbbell kwisandla ngasinye kwaye ulale ngobuso kwibhentshi yokwehla ngamadolo agobe phezu kwemiqamelo kunye nemikhono etshixelwe endaweni.

B. Yandisa iingalo ngaphezulu kwesifuba iintende zijongana. Bamba i-glutes kwaye utsale i-rib cage ezantsi ukukhusela umqolo ophantsi.

C. Ukuqhobosha iingqiniba kwaye ucinezele amagxa ezantsi, ugobe kancinci ingqiniba ukuthoba iidumbbells malunga ne-intshi engaphezulu kwebunzi macala omabini entloko. Gwema ukuhambisa iingalo ezingaphezulu kunye namagxa e-anchor ezantsi ukubandakanya i-lats, ukwahlula i-triceps njengobunzima obuphantsi.

D epheleleyo. Ngolawulo, phakamisa iingalo ngasemva.

Thambekisa i-Crusher Skull

Ukusebenzisa i-incline (ngentloko yakho ekupheleni okuphezulu) kuya kusebenza intloko ende ye-triceps yakho, engaphakathi kwengalo yakho, uthi uPabon. Nantsi indlela yokwenza.

A. Lungelelanisa ibhentshi ukuya kwiidigri ezingama-30 kwaye ulale ubambe ubuso, ubambe i-dumbbell kwisandla ngasinye nakwiinyawo ezisicaba phantsi.

B. Yandisa iingalo ngaphezulu kwesifuba iintende zijongana. Cinezela ubuye ebhentshini ukunqanda ukugoba umva osezantsi.

C. Tucking iingqiniba ngaphakathi kwaye ucinezela amagxa ezantsi, ngokuthe ngcembe ukugoba iingqiniba ukuthoba i-dumbbells ngasemva kwentloko.

D epheleleyo. Ngolawulo, phakamisa iingalo ngasemva.

IiDumbbells vs. EZ Bar Skull Crushers

Nokuba usebenzisa i-dumbbells okanye i-EZ curl bar, uPabon uthi ifom iyafana ngokufanayo. Ngebha ye-EZ, ufuna ukuqiniseka ukuba izandla zakho zingaphakathi nje kububanzi begxalaba kwibar. Iidumbbells kunzima ukuzilawula (kuba zimbini), ngoko kunokwenzeka ukuba unciphise ubunzima, ngelixa unokukwazi ukuphakamisa ubunzima nge-EZ bar, kodwa banokukunceda ukujongana nakuphi na ukungalingani kwamandla phakathi kweengalo zakho. Ukuba unemicimbi ngokucofa iingqiniba zakho, uPabon ukwathi ukusebenzisa ibha ye-EZ endaweni yeedumbbells kunokunceda ukulungisa le ngxaki.

Iimpazamo zoKhakhayi lweKhakhayi-kunye nendlela yokuzilungisa

Ngelixa i-crusher crusher ayinzima ukuyazi, iyindlela yokwenzakala kunye neentlungu ukuba awuzenzi ngokuchanekileyo. Ukukunceda ufumane uninzi kule triceps burner, nantsi i-PSA yendlela yokulungisa ezi mpazamo zilula. (Eyeleleneyo: Umthambo wabaqalayo ukomeleza kunye nokuthobisa iingalo zakho)

Njengoko unciphisa ubunzima, kuyalinga ukuvutha iingqiniba zakho ukuze zenze lula kwi-triceps yakho, kodwa ukugcina iingqiniba ekuqinisekiseni ukuba ukwandisa ukutshiswa kwezi zihlunu zincinci zinamandla. "Khawufane ucinge ukuba iingqiniba zakho zigone ibhaluni ukugcina iingqiniba zakho zingatshi kwaye iingalo zakho ezingaphezulu zinxamnye nodonga kuyo yonke intshukumo," utshilo u-O'Donnell. Oku kuya kunceda ukubamba umzimba wakho ongaphezulu kwindawo emethini okanye ebhentshini.

UWilking ukwacebisa lo mbono: "Khawufane ucinge ukuba ubamba ivili lokuqhuba, ujika iminwe yakho epinki iye ezantsi, ukunceda ukubandakanya iilati."

Ukunciphisa ukunyakaza kunokunceda, kwakhona. "Lawula ubunzima bobabini ngeendlela-ngexesha le-eccentric kunye ne-concentric part of the movement. Ukulimala kwenzeka ngexesha lokunciphisa kunye / okanye ukujikeleza ngokuqhelekileyo, ngoko kugxininise ekulawuleni ubunzima," kusho uPabon.

Ukuzahlula ngokwenyani i-triceps kunye nokuqinisekisa ukuba awusebenzisi amagxa okanye iingalo ezingaphezulu, u-O'Donnell uthi ukupakisha amagxa akho ezantsi, aka zibandakanye iilati. "Xa iilati zakho zingabandakanyekanga, utyekelo kukuvumela ingalo yakho ephezulu ukuba ihambe ngexesha lesityumzi sokhakhayi," ucacisa u-O'Donnell. Ukuqinisa isiseko sakho kunokunceda ukuzinzisa umzimba ongaphezulu, utshilo. "Ngenxa yokuba i-skull crusher yenziwa emqolo wakho, i-core yakho isebenza ukugcina i-ribcage iboshwe ngexesha lokuhamba kunye nomqolo ophantsi ucinezela emgangathweni okanye kwibhentshi," utsho. Ukwazi intambo yobambo kuthetha ukurhuqa ezantsi kunye kunye, ukubandakanya izihlunu ezingundoqo, ukunceda ukuthintela ukucinezela umva osezantsi.

Oku kongeza uxinzelelo kumqolo ophantsi, onokubangela intlungu kunye nokulimala. U-Wilking ucebisa ngokutsala ubambo lwakho phantsi phantsi ukuze ubathintele bangabikho. "Cinga ngokucinezela iinyawo zakho emhlabeni ngokungangoko unako kwaye unitha ubambo lwakho ngelixa ucofa umva weembambo zakho phantsi okanye ebhentshini," utshilo u-O'Donnell.

Indlela yokongeza i-Skull Crushers kwi-Workout yakho

Ukulungele ukutshintsha? Ukuzama iiseti ze-3-4 ze-10-12 reps yindawo efanelekileyo yokuqala. U-Wilking ucebisa ukwenza izityumli zokakayi kwi-superset workout kunye nomthambo we-biceps ngeentsuku zengalo. Ukwacebisa ukuba basebenzise njengentshukumo esebenzayo yokubuyisela. Umzekelo, ukuba wenza umlenze okanye ukuzilolonga umzimba wonke, sebenzisa izityumzi zokakayi ngelixa uvumela imilenze yakho ukuba ibuyele phakathi kweeseti, utshilo uWilking. UPabon uthi uqhele ukwenza izityumsi zokakayi ngeentsuku xa egxile kwezinye izihlunu "zokutyhala", njengesifuba okanye usuku lwamagxa. "Yindlela entle yokuzigqiba [i-triceps] emva kokuba zisetyenziswe njengezihlunu zesibini kwinxalenye yokuqala yomthambo," utshilo.

Uphengululo lwe