Lying Triceps Press is an Laganje Opruzač Sporočilo je isolation exercise izolacije uresničevanje which triceps are worked out. ki so Opruzač razrađen. It is probably the best exercise to build size and strength, particularly the large inner head of the triceps muscle. To je verjetno najboljša vaja za gradnjo velikost in moč, še posebej velika notranja glava na Opruzač mišice. I like the lying tricep extension and I have always performed it as the first exercise for my triceps workouts. Všeč mi je leži tricep razširitev in sem vedno izvedene kot prvega izvaja za svoj Opruzač workouts.
Steps: Koraki:
- Sit on a flat bench holding an EZ-Curl bar with an overhand grip (palm facing away from body). Sedi na ravno klop ima EZ-Curl bar s Zgornji grip (palmovega obrnjen stran od telesa).
- Use a moderate weight for a start. Uporabite zmerno težo za začetek.
- With the bar resting on your thighs, lie back on the bench and bring the bar to your chest. V baru, ki se naslanja na vaša stegna, laž nazaj na klop in bo bar na prsih.
- Push the bar directly over your chest and fully extend your arms. Potisnite vrstici neposredno nad prsih in v celoti razširiti svoje orožje.
- Keep your upper arms stationary throughout the exercise, lower the weight until it almost touches your forehead. Naj bo vaš zgornji veji nepremične skozi uresničevanje, nižje teže, dokler se skoraj dotika vaše čelo.
- Use your triceps to extend your arms and bring the weight back up to the original position. Uporabite vašo Opruzač za razširitev svojega orožja in doseže težo nazaj v prvotni položaj. The bar should travel in a smooth arc at a regular speed. Bar, naj v potne gladek lok na redno hitrostjo.
Tips: Nasveti:
- Make sure your elbows do not move too much, try to keep them the same width apart during the whole movement. Poskrbite, da vaša kolena ne premikajo preveč, poskusite obdržati iste širine narazen med celotnim pretokom.
- Be sure to maximally contract your triceps at the top of the movement. Bodite prepričani, da ste maksimalno pogodbe vaše Opruzač na vrhu gibanja.
- I suggest using an Svetujemo vam, da uporabljate EZ Curl bar EZ Curl bar because it is generally more comfortable and will place less stress on the wrists then a straight bar. ker je na splošno bolj ugoden in bo manj stresa na zapestju nato naravnost bar.
- You can also perform this lift with dumbbells. Izberete lahko tudi opravljajo to dvigalo z dumbbells.
- You may need a spotter yo hand you the weight before and after the exercise. Boste morda potrebovali Osmatrač yo strani vam teže pred in po uveljavljanju.
(The guy is wearing slippers. Don't be like him. Never risk your toes.) (Človek je nošenje copat. Ne bodi kot on. Nikoli tveganja prste.)
- 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. Treba je omeniti, da leži Opruzač stiskalnice se imenujejo "lobanja crushers" preveč, saj je bar lahko zdrobimo naše lobanje, če nismo previdni, ko smo nižji teži. Once the bar nearly touches the forehead, push the bar upwards to the extended position. Ko bar skoraj dotakne čelo, potisnite navzgor bar do podaljšanega položaj. You do not really need to let the bar to touch your forehead. Ne res treba pustiti bar na dotik vaše čelo.
Related Posts Podobni Posts
- Chest Workout (4) – Decline Bench Press Prsni Workout (4) - Zmanjševanje Bench Press
- Triceps Workout (2) – Triceps Dip Opruzač Workout (2) - Opruzač Dip
- Triceps Workout (3) – One-Arm Dumbbell Tricep Extension Opruzač Workout (3) - One-Arm Bućica Tricep Podaljšanje
- Shoulders Workout (3) – Arnold Dumbbell Press Ramena Workout (3) - Arnold Bućica Sporočilo
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Oliver // Oliver / / Mar 21, 2008 at 1:15 PM Mar 21, 2008 at 1:15
It seen like we did at B.Pump class right? Prav tako kot smo videli na B. Pump razred v redu?
LogicYuan LogicYuan // / / Mar 22, 2008 at 10:36 AM 22. marec 2008 ob 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. Osmatrač a je res pomembno, če delaš proste uteži, skoraj sem ranjen sam drugi dan delam napravi pritisnite sem miscalculated teže, srečo in ni prekinil mojih reber.
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 giving mi a košček od a phobia zdaj, jaz sem z vztrajanjem na stroje, ko bom na gimnastiko samo ...
trey Trey // / / Mar 22, 2008 at 2:59 PM Mar 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, boste morda želeli izvedeti, kako smetišče uteži le v primeru, da ste vekanje pritisnite nazaj spet.
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. ne prosi PTS prikazati, kako morajo biti sposobne, da te nauči, da varno dump teža off prsih, če nihče ne bi pomagal okoli.
eksk // eksk / / Mar 25, 2008 at 1:15 PM Mar 25, 2008 at 1:15
hmm i really wonder.. hmm res čudno .. are you there to build your body or to show off how heavy you can lift…. si tam za izgradnjo telesu ali pokazati, kako težko dol lahko dvigalo .... you should be in control of the weights.. si je treba v nadzor uteži .. not the weights control you… ni nadzor uteži ste ...
trey // Trey / / Mar 26, 2008 at 12:24 AM 26. marec 2008 ob 12:24
you know, some people needs to push themselves hard to get to their goals. veš, nekateri ljudje potrebe za potiskanje same težko priti do svojih ciljev. Myself for instance, i do not aspire to be a bodybuilder nor do i want to pump weights til the cows come home. Jaz na primer, i ne prizadevajo, da bo Bodibilder niti ne želim črpalka uteži til krave priti domov.
i train for optimal strength gain and maximum practical strength gains. i vlak za optimalno moč pridobiti in najvišje praktične moč dobičkov. I leave my ego outside the door of the gym, but i always push myself hard. I zapustim ego zunaj na vhodu v telovadnico, toda vedno push sebi težko. 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). Jaz največja prizadevanja za usposabljanje in redko i ne prosi za nekoga, da mi na kraju samem glavnih dvigal (ker sem dont verjeti pri uporabi uteži za vrstico, če se dvigalo i cant Kakorkoli). Its a fine line balancing those very high effort (90%++ of your max) and getting stuck under the bar. Njegova kazen line uravnoteženje teh zelo veliko prizadevanj (90% + vašega max) in pridobivanje zaljubljen v okviru bara.
Alan // Alan / / Apr 2, 2008 at 9:12 AM April 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. Jaz sem 16 let in tehta 131 £ i, i vlak na prsih in tricepsp na isti dan, ampak nikoli, ker ne morem klopi toliko. before i did 115 on my rep max easy but I am struggling to lift 95pounds preden sem 115 na moj rep max enostaven, vendar sem jaz borila za dvigala £ 95
needa // needa / / Aug 9, 2008 at 10:41 PM 9. avgust 2008 ob 10:41
Mun, Mun,
What is the best workout and the fastest way to remove falb arm..?? Kaj je najboljše Uvježbavanje in najhitrejši način za odstranitev falb roko ..?
Mun Mun // / / Aug 10, 2008 at 10:34 AM 10. avgust 2008 ob 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. Zdravo needa, da se znebite na Mlitav orožjem, morate vključi odpornost usposabljanje za podjetja, ki je veja mišic in srca uresničevanje naprej gorijo maščobe. I will publish few more exercises involving triceps in near future. Bom objavil nekaj več vaje vključujejo Opruzač v bližnji prihodnosti.
If you work out consistently for 3 times a week, after 2 months, you will notice some results. Če delate v dosledno za 3-krat tedensko, po 2 mesecih, ki jo boste opazili nekaj rezultatov. So, instead of looking for the best workout and hoping to see the result within short period, you need to be patient. Torej, namesto da išče najboljše Uvježbavanje in upal, da prikaz rezultatov v kratkem času, si je treba bolnika. Many people give up too soon when they almost reap the fruit of their hard work. Veliko ljudi obupajte prezgodaj, ko skoraj uživa sadje njihovega trdega dela.
needa // needa / / Dec 26, 2008 at 11:50 AM 26. december 2008 ob 11:50
Thanks Mun.. Hvala Mun ..
I wish there will be more triceps excercise using free weight. Želim si bo bolj Opruzač excercise uporabljate brezplačno teže.
So tht I can do it at home. Torej THT sem lahko to storite na domu. Btw, how many set/rep should I do for each training. Btw, koliko je določil / rep naj naredim za vsako usposabljanje. And how long should I do the cardiovascular exercise ?.. In kako dolgo naj naredim kardiovaskularni izvaja? ..