Ƙaddamar da Ƙarfafa Triceps
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Ƙaddamar da Ƙarfafa Triceps
Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfafawa wanda ya fi dacewa da triceps, yana taimakawa wajen inganta sautin tsoka da ma'anar. Ya dace da daidaikun mutane a duk matakan motsa jiki, gami da masu farawa da waɗanda ke neman ƙara motsa jikinsu na sama. Mutane za su so yin wannan motsa jiki don haɓaka ƙarfin hannunsu, haɓaka kwanciyar hankali na sama, da kuma taimakawa wajen yin ayyukan yau da kullun waɗanda ke buƙatar motsin hannu da kyau.
Yanayinta: tsammanin nuni a nuni Ƙaddamar da Ƙarfafa Triceps
- Riƙe dumbbells sama da kai, kiyaye hannayenku cikakke kuma tafukan ku suna fuskantar juna.
- Lankwasawa a hankali don rage ma'aunin nauyi a bayan kai, tabbatar da cewa kun kiyaye gwiwar gwiwar ku kusa da kan ku kuma kada ku bar su su tashi zuwa gefe.
- Dakata na ɗan lokaci lokacin da gwiwar hannu ke a kusurwar digiri 90 kuma dumbbells suna kusan taɓa benci.
- Matsa dumbbells baya zuwa wurin farawa, cikakken mika hannunka amma ba tare da kulle gwiwar gwiwarka ba, kuma maimaita motsi don adadin maimaitawar da kake so.
Lajin Don yi Ƙaddamar da Ƙarfafa Triceps
- Riko da Ya dace: Tabbatar da kama dumbbell da kyau. Ya kamata tafin hannunku su kasance suna fuskantar ciki kuma hannayenku su kasance kusa da juna. Rashin ƙarfi na iya haifar da ƙuƙuwar wuyan hannu ko ma sauke nauyi.
- Motsi masu sarrafawa: Guji yin aikin cikin sauri. Wannan kuskure ne na kowa wanda zai iya haifar da rauni kuma ya rage tasirin motsa jiki. Madadin haka, tabbatar da cewa duka motsin sama da ƙasa suna jinkiri da sarrafawa.
- Cikakkun Motsi: Don samun mafificin fa'ida daga Ƙwararren Triceps, yana da mahimmanci a yi amfani da cikakken kewayon motsi. Rage nauyi har sai gwiwar gwiwarku sun kasance a kusurwar digiri 90 sannan ku mika hannuwanku gaba daya. Guji maimaita juzu'i saboda suna iya iyakancewa
Ƙaddamar da Ƙarfafa Triceps Tambayoyin Masu Nuna
Shi beginners za su iya Ƙaddamar da Ƙarfafa Triceps?
Ee, masu farawa zasu iya yin motsa jiki na Inline Triceps Extension. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da kyau a sami mai horar da kai ko gogaggen mai zuwa motsa jiki ya kula da ƴan lokutan farko don tabbatar da ana yin aikin daidai. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da ƙarfin gwiwa suka inganta.
Me ya sa ya wuce ga Ƙaddamar da Ƙarfafa Triceps?
- Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarya: A cikin wannan sigar, kun kwanta a kan benci mai karkata kuma ku rage nauyin nauyi daga matsayi na sama zuwa kowane gefen kai, mai da hankali kan gefen gefen triceps.
- Single-Hanny wucin gadi Revices: Wannan bambancin an yi ta riƙe dumbbell a hannu daya, da kuma fadada hannu sama, yana ba da damar mai da hankali kan kowane tricep.
- Ƙaddamar da EZ-Bar Triceps Extension: Anan, kuna amfani da EZ-bar maimakon dumbbells yayin da kuke kwance a kan benci mai karkata, samar da wani nau'i na daban wanda zai iya rage damuwa a wuyan hannu.
- Reverse-Grip Incline Triceps Extension: Wannan sigar ta ƙunshi riƙe da barbell ko dumbbell tare da
Me suna da abin da ya sanya ɗaukehawa ga Ƙaddamar da Ƙarfafa Triceps?
- Crushers Skull: Masu murƙushe kwanyar kai suna kaiwa tsokar triceps brachii musamman, kama da haɓakar haɓakar triceps, suna ba da ƙarin aikin motsa jiki da kuma taimakawa wajen haɓaka waɗannan tsokoki don ƙarin daidaiton ƙarfin hannu.
- Overhead Striveps Revice: Wannan darasi na ya yi aiki da daidaito daga wani daban-daban na tsoka, wanda zai iya haifar da ingantaccen aikin da aka yi a gaba, wanda zai iya samar da aikin.
Karin kalmar raɓuwa ga Ƙaddamar da Ƙarfafa Triceps
- EZ Barbell Triceps Workout
- Ƙaddamar da Triceps Extension Extension
- Ayyukan Toning na Saman Hannu
- EZ Barbell Arm Workouts
- Ayyukan Ƙarfafa Ƙarfafa Triceps
- Kokarin motsa jiki na Triceps tare da Barbell
- EZ Barbell Motsa jiki don Triceps
- Ginin Ƙarƙashin Ƙarƙashin Hannu
- Triceps Workout mai tsanani
- Advanced Triceps Extension tare da Barbell