Madadin Triceps Extension
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Sakonni ga Madadin Triceps Extension
Alternate Triceps Extension wani horo ne mai ƙarfi wanda ke kaiwa tsokar triceps, haɓaka ƙarfin jiki na sama da haɓaka ma'anar tsoka. Wannan darasi yana da kyau ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi don dacewa da matakan ƙarfin mutum ɗaya. Mutane na iya so su haɗa Extension na Alternate Triceps a cikin ayyukansu na yau da kullun don inganta ƙarfin hannunsu, haɓaka aikinsu gabaɗaya, da kuma cimma ƙarin sautin da ma'anar bayyanar jiki na sama.
Yanayinta: tsammanin nuni a nuni Madadin Triceps Extension
- Tsayawa hannunka na sama a tsaye, fara motsa jiki ta hanyar lanƙwasa gwiwar gwiwarka da rungumar dumbbells a bayan kai har sai hannunka ya taɓa biceps.
- Ka dakata na ɗan lokaci a wannan matsayi, tabbatar da cewa sauran jikinka yana nan kuma kawai hannayenka suna motsawa.
- A hankali ɗaga dumbbells zuwa wurin farawa, ta amfani da triceps don ɗaga ma'aunin nauyi yayin fitar da numfashi.
- Maimaita wannan tsari don adadin maimaitawa da aka ba da shawarar, tabbatar da kula da dumbbells a kowane lokaci.
Lajin Don yi Madadin Triceps Extension
- Sarrafa Motsi: Guji saurin motsi. Ƙarƙasa kuma ɗaga ma'aunin nauyi a cikin tsari mai sarrafawa. Wannan ba kawai zai kiyaye ku daga raunin da ya faru ba amma har ma da tsokoki na ku yadda ya kamata.
- Zaɓi Nauyin Dama: Kada ku yi nauyi da wuri. Fara da nauyin da za ku iya ɗauka cikin kwanciyar hankali. Yayin da kuke samun ƙarfi, zaku iya ƙara nauyi a hankali. Yin amfani da nauyin da ya yi nauyi zai iya haifar da sigar da ba ta dace ba kuma yana ƙara haɗarin rauni.
- Warm Up: Koyaushe dumama kafin ka fara motsa jiki. Wannan zai shirya tsokoki don motsa jiki kuma ya rage haɗarin rauni.
- Ka Guji Kulle Hannunka: Lokacin da ka mika hannunka, ka guji kulle gwiwar gwiwarka. Wannan na iya sa
Madadin Triceps Extension Tambayoyin Masu Nuna
Shi beginners za su iya Madadin Triceps Extension?
Ee, tabbas masu farawa za su iya yin motsa jiki na Alternate Triceps Extension. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, yana da kyau kuma a sami mai horarwa na sirri ko ƙwararren memba na motsa jiki ya kula da ƴan lokutan farko don tabbatar da cewa ana yin aikin daidai.
Me ya sa ya wuce ga Madadin Triceps Extension?
- Seated Triceps Extension: Ana yin wannan bambancin yayin da kuke zaune a kan benci, inda kuka shimfiɗa nauyi sama da kai sannan ku saukar da shi a bayan wuyan ku.
- Leting Siceps Exture: Hakanan an fi sani da "kwarjinin 'cikin' yan kwarjinin.
- Ummiaaya daga hannu mai yawa: Wannan bambance-bambancen ya ƙunshi amfani da wani hannu a lokaci guda don mika dumbbell daga baya kai zuwa sama da kai.
- Cable Triceps Extension: Wannan bambancin yana amfani da na'urar kebul, inda ka tsaya kana fuskantar nesa da injin kuma ka shimfiɗa hannunka zuwa ƙasa ta amfani da igiyar kebul.
Me suna da abin da ya sanya ɗaukehawa ga Madadin Triceps Extension?
- Crushers Skull: Masu murƙushe kwanyar kwanyar, kamar Alternate Triceps Extensions, da farko suna kaiwa triceps, amma kusurwa da motsi daban-daban na iya taimakawa wajen yin aiki da sassa daban-daban na tsoka, yana tabbatar da ingantaccen aikin motsa jiki na triceps.
- Push-ups: Push-ups suna aiki duka biyu na triceps da tsokoki na ƙirji, suna ba da tushe mai kyau na ƙarfi da jimiri ga triceps waɗanda zasu iya haɓaka aikin da sakamakon Madaidaicin Triceps Extension.
Karin kalmar raɓuwa ga Madadin Triceps Extension
- Cable Triceps Extension
- Ayyuka na Babban Hannu
- Koyarwar Triceps
- Ayyukan Injin Cable
- Darussan Ƙarfafa Hannu
- Madadin Triceps Extension Technique
- Cable Workouts don Triceps
- Ayyukan Kebul na Jiki
- Triceps Extension Bambancin
- Gina tsoka don Manyan Makamai