Lying Triceps Press is an Laganje opruzač Pritisnite je isolation exercise izolacije vježbe which triceps are worked out. opruzač koji su radili vani. It is probably the best exercise to build size and strength, particularly the large inner head of the triceps muscle. Ona je vjerojatno najbolja vježba za izgradnju veličine i snage, a posebno veliki unutarnji glavu od opruzač mišića. I like the lying tricep extension and I have always performed it as the first exercise for my triceps workouts. Sviđa mi se kako leži tricep proširenje i uvijek sam ga izvodi kao prva vježba za moje opruzač workouts.
Steps: Koraci:
- Sit on a flat bench holding an EZ-Curl bar with an overhand grip (palm facing away from body). Sjednite na ravnu klupu držeći jedan EZ Curl-bar sa gornji hvat (dlan okrenut daleko od tijela).
- Use a moderate weight for a start. Koristite umjerene težine za početak.
- With the bar resting on your thighs, lie back on the bench and bring the bar to your chest. Sa bar odmara na vašoj bedrima, laž povratak na klupu i donijeti bar na svoj prsima.
- Push the bar directly over your chest and fully extend your arms. Push baru direktno preko vašeg prsnog koša i kompletno proširiti vašim rukama.
- Keep your upper arms stationary throughout the exercise, lower the weight until it almost touches your forehead. Čuvajte svoje gornje ruke stacionarna tijekom vježbe, smanjiti težinu dok nije gotovo dodiruje vaše čelo.
- Use your triceps to extend your arms and bring the weight back up to the original position. Koristite svoje opruzač proširiti Vašu ruku i dovede natrag do težine izvornu položaju. The bar should travel in a smooth arc at a regular speed. The bar trebali putovati u glatko arc na redovnoj brzinu.
Tips: Savjeti:
- Make sure your elbows do not move too much, try to keep them the same width apart during the whole movement. Pobrinite se da Vaš koljena se ne kreću previše, pokušajte ih zadržati isti width apart tokom cijelog pokreta.
- Be sure to maximally contract your triceps at the top of the movement. Budite sigurni da vaš opruzač maksimalno ugovor na vrhu pokreta.
- I suggest using an JA predlagati pomoću EZ Curl bar EZ Curl bar because it is generally more comfortable and will place less stress on the wrists then a straight bar. jer je uglavnom više udoban i da će se manje stresa na wrists onda ravno bar.
- You can also perform this lift with dumbbells. Također možete izvršiti sa ovog lift tegovi za vežbanje.
- You may need a spotter yo hand you the weight before and after the exercise. Svibanj vam trebati jo otkri ruka koju težinu prije i nakon vježbanja.
(The guy is wearing slippers. Don't be like him. Never risk your toes.) (The guy nosi papuče. Nemojte biti poput njega. Nikad rizik Vašem Prsti.)
- It is worth mentioning that lying triceps presses are called “skull crushers” too because the bar can crush our skulls if we are not careful when we lower the weight. To je napomenuti da lažljiva opruzač preše nazivaju "Lubanjsko Drobilice" previše jer bar mogu smožditi naše skulls ako nismo pažljivi kada smo smanjiti težinu. Once the bar nearly touches the forehead, push the bar upwards to the extended position. Nakon što se bar gotovo dodiruje čelo, bar gurnuti prema gore na produženo poziciju. You do not really need to let the bar to touch your forehead. Vi ne stvarno potreba da pusti bar na dodir vašeg čela.
Related Posts Related Posts
- Chest Workout (4) – Decline Bench Press Chest Workout (4) - Neodobravam Bench Press
- Triceps Workout (2) – Triceps Dip Opruzač Workout (2) - opruzač Dip
- Triceps Workout (3) – One-Arm Dumbbell Tricep Extension Opruzač Workout (3) - One-ruke bućica Tricep Extension
- Shoulders Workout (3) – Arnold Dumbbell Press Ramena Workout (3) - Arnold bućica Press
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Oliver // Oliver / / Mar 21, 2008 at 1:15 PM Ožu 21, 2008 at 1:15
It seen like we did at B.Pump class right? To mi nismo vidjeli u klasi B. Pump pravo?
LogicYuan LogicYuan // / / Mar 22, 2008 at 10:36 AM Ožu 22, 2008 at 10:36
a spotter is really important when doing free weights, I almost injured myself the other day doing bench press as I miscalculated the weight,luckily i didn't break my ribs. jedan promatrač je stvarno važno kada radite besplatno ponderima, skoro sam sebe ozlijedio neki dan radimo potisak s klupe kao što sam miscalculated težinu, srećom nisam prekršite moj rebara.
That is giving me a bit of a phobia now, I'm sticking to machines whenever I'm going to the gym alone… To je davanje mene malo od fobija sada sam pridržavaju strojevi kad god idem u teretanu sami ...
trey trojka u kartama // / / Mar 22, 2008 at 2:59 PM Ožu 22, 2008 at 2:59
LogicYuan, you might want to learn how to dump the weights just in case you cant press it back up again. LogicYuan, možda želite saznati kako se izvatkom utege samo u slučaju da cant pritisnite natrag gore opet.
do ask the PTs to show you how, they should be able to teach you to safely dump the weight off your chest if noone is around to help. to pitati pts da vam pokazati kako, oni bi trebali biti u stanju podučavati vas sigurno izvatkom težinu svoje prsnog ako nitko je oko pomoći.
eksk // eksk / / Mar 25, 2008 at 1:15 PM Ožu 25, 2008 at 1:15
hmm i really wonder.. hmm ja stvarno čudo .. are you there to build your body or to show off how heavy you can lift…. si tu da izgrade svoje tijelo ili da pokaže kako se možete dizati teške .... you should be in control of the weights.. trebali biste biti u kontrolu nad utezi .. not the weights control you… ne težine kontrolu ti ...
trey // trojka u kartama / / Mar 26, 2008 at 12:24 AM Mar 26, 2008 at 12:24
you know, some people needs to push themselves hard to get to their goals. što znate, neki ljudi treba gurati sami teško doći do svoje ciljeve. Myself for instance, i do not aspire to be a bodybuilder nor do i want to pump weights til the cows come home. Sebe za primjer, ja ne težimo biti bodibilder niti želim pumpa utezi to krave dolaze kući.
i train for optimal strength gain and maximum practical strength gains. I vlak za optimalnu snagu steknu praktična i maksimalnu snagu dobitke. I leave my ego outside the door of the gym, but i always push myself hard. I moj ego ostaviti vani na ulazu u teretanu, ali sam ja uvijek gurnuti teška. I do maximal effort training and rarely do i ask for someone to spot me on the major lifts (because i just dont believe in putting the weights on the bar if i cant lift it anyways). Učiniti maksimalni napor obuku i rijetko se mogu tražiti nekoga da me na mjesto glavne žičare (jer ja baš ne vjerujem u stavljanju na utezi na bar, ako ja licemjerje podignite ga anyways). Its a fine line balancing those very high effort (90%++ of your max) and getting stuck under the bar. Njegova kaznu balansiranja tih linija vrlo velike napore (90% + + vašeg max) i uzimajući zaglavi ispod bara.
Alan // Alan / / Apr 2, 2008 at 9:12 AM Travanj 2, 2008 at 9:12
i am 16 years old and i weigh 131 pounds, i train chest and tricepsp on the same day but ever since, i can't bench as much. ja sam 16 godina i ja, izvažite 131 funti, i vlak u prsnom košu i tricepsp u istom danu, ali od tada, ne znam koliko klupu. before i did 115 on my rep max easy but I am struggling to lift 95pounds prije nego što sam učinio na mom 115 max rep lako, no ja sam bore da lift £ 95
needa // needa / / Aug 9, 2008 at 10:41 PM Kolovoz 9, 2008 at 10:41
Mun, Mun,
What is the best workout and the fastest way to remove falb arm..?? Koji je najbolji workout i najbrži način za uklanjanje falb ruka ..?
Mun Mun // / / Aug 10, 2008 at 10:34 AM Kolovoz 10, 2008 at 10:34
Hi needa, in order to get rid of the flabby arms, you need to incorporate resistance training to firm up the arm muscles and cardiovascular exercise to burn the fat. Hi needa, kako da biste dobili osloboditi od mlohav oružja, morate inkorporirati otpora obuka za firme se ruka mišićima i kardiovaskularne vježbe sagorijevati salo. I will publish few more exercises involving triceps in near future. Ja ću objavljivati malo više vježbe koje uključuju opruzač u bliskoj budućnosti.
If you work out consistently for 3 times a week, after 2 months, you will notice some results. Ako radite out dosljedno za 3 puta tjedno, nakon 2 mjeseca, da ćete primijetiti neke rezultate. So, instead of looking for the best workout and hoping to see the result within short period, you need to be patient. Dakle, umjesto da tražite najbolju workout i nadi da vidite rezultat u kratkom vremenu, morate biti strpljivi. Many people give up too soon when they almost reap the fruit of their hard work. Mnogi ljudi odustati prerano kad su gotovo žeti plodove njihova rada.
needa // needa / / Dec 26, 2008 at 11:50 AM Pro 26, 2008 at 11:50
Thanks Mun.. Hvala Mun ..
I wish there will be more triceps excercise using free weight. Želim da će biti više opruzač excercise pomoću slobodnog težinu.
So tht I can do it at home. Tako tht Ne mogu to učiniti kod kuće. Btw, how many set/rep should I do for each training. Btw, koliko set / rips trebam učiniti za svaki trening. And how long should I do the cardiovascular exercise ?.. I koliko dugo trebam učiniti kardiovaskularnog vježbanja? ..