Triceps Stretch
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Triceps Stretch
Triceps Stretch wani motsa jiki ne mai tasiri wanda ya fi dacewa da tsokar triceps, yana taimakawa wajen sassauci da ƙarfinsa. Ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa ƙwararrun 'yan wasa, saboda yana taimakawa rage ƙarancin tsoka kuma yana iya hana rauni. Mutane na iya zaɓar haɗa Triceps Stretch a cikin abubuwan yau da kullun don haɓaka motsin jiki na sama, haɓaka wasan motsa jiki, ko ma haɓaka mafi kyawun matsayi.
Yanayinta: tsammanin nuni a nuni Triceps Stretch
- Lanƙwasa gwiwar gwiwar hannu don hannunka ya kai don taɓa gefen gefen kafaɗa, tafin hannu yana fuskantar bayanka.
- Tare da hannun kyauta, a hankali ka riƙe gwiwar hannu na hannun da aka ɗaga a hankali kuma yi ɗan matsa lamba don zurfafa shimfiɗa.
- Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, jin shimfiɗar tsokar triceps ɗin ku.
- Maimaita tsari tare da ɗayan hannu.
Lajin Don yi Triceps Stretch
- Yi amfani da ɗayan Hannun: Yi amfani da ɗayan hannunka don ja da gwiwar hannun da aka mika a hankali zuwa kan ka. Wannan yana haifar da shimfiɗa a cikin tsokar triceps. Ka guji ja da ƙarfi, saboda hakan na iya raunana tsoka.
- Kiyaye Matsayi Mai Kyau: Tsaya bayanku madaidaiciya kuma kafadunku annashuwa yayin mikewa. Ka guje wa hunching ko lankwasa baya, saboda wannan na iya haifar da damuwa kuma baya shimfiɗa triceps yadda ya kamata.
- Riƙe Ƙaddamarwa: Da zarar kun ji shimfiɗa a cikin triceps ɗin ku, riƙe matsayi na kimanin 15-30 seconds. Wannan yana ba da damar tsoka don shakatawa da tsawo. A guji yin bouncing ko yin motsi mai ban tsoro, saboda hakan na iya haifar da hawayen tsoka. 5
Triceps Stretch Tambayoyin Masu Nuna
Shi beginners za su iya Triceps Stretch?
Ee, tabbas masu farawa za su iya yin motsa jiki na Triceps Stretch. Hanya ce mai sauƙi kuma mai tasiri don inganta sassauci da hana rauni. Duk da haka, yana da mahimmanci a tuna don farawa a hankali, kula da tsari mai kyau, kuma kada ku matsa da karfi don guje wa rauni. Idan kun ji wani zafi yayin yin shimfiɗa, dakatar da sauri. Hakanan yana iya zama taimako ga masu farawa samun mai horarwa ko ƙwararrun ƙwararrun motsa jiki ya jagorance su ta hanyar motsa jiki da farko don tabbatar da suna yin shi daidai.
Me ya sa ya wuce ga Triceps Stretch?
- Behind-The-Head Triceps Stretch: A cikin wannan bambancin, za ku kai hannu ɗaya sama ku lanƙwasa shi a bayan kan ku, sannan yi amfani da ɗayan hannun ku don jawo gwiwar gwiwar ku a hankali zuwa kan ku.
- Kwance Triceps Stretch: Ana yin wannan bambancin yana kwance a gefenka, tare da hannunka na sama ya lanƙwasa kuma hannunka yana kaiwa zuwa ga kafadarka, yayin da ɗayan hannunka a hankali yana tura gwiwar gwiwarka zuwa kan ka.
- Seated Triceps Stretch: Ana yin wannan a zaune tare da baya madaidaiciya, yana ɗaga hannu ɗaya a sama, lanƙwasa shi a gwiwar hannu kuma ya kai shi ƙasa da baya, da yin amfani da ɗayan hannun don jan gwiwar gwiwar a hankali.
- Doorway Triceps Stretch: Don wannan bambancin, kuna tsaye a bakin kofa, kai hannunka har zuwa saman
Me suna da abin da ya sanya ɗaukehawa ga Triceps Stretch?
- Ƙwararren triceps na sama wani motsa jiki ne na haɓaka saboda suna aiki da triceps a cikin motsi daban-daban, wanda zai iya taimakawa wajen bunkasa sassauci da ma'auni na tsoka lokacin da aka haɗa tare da Triceps Stretch.
- Dips kuma motsa jiki ne mai amfani don haɗawa tare da Triceps Stretch yayin da suke ƙaddamar da ƙungiyar tsoka guda ɗaya, amma a cikin hanya mai mahimmanci, wanda zai iya taimakawa wajen ƙara ƙarfin da jimiri a cikin triceps, yana tallafawa mafi kyawun aiki a cikin shimfiɗa.
Karin kalmar raɓuwa ga Triceps Stretch
- Triceps Stretch motsa jiki
- Jiki triceps motsa jiki
- Motsa jiki na sama
- Ƙarfafa triceps tare da nauyin jiki
- Motsa nauyi na jiki don manyan hannaye
- Triceps shimfiɗa motsa jiki
- Ayyukan gida don triceps
- Aikin motsa jiki na nauyin jiki don makamai
- Triceps yana shimfiɗa ba tare da kayan aiki ba
- Ayyukan toning na hannun sama