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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfafawa wanda ya fi dacewa da triceps, amma kuma yana aiki da kafadu da babba baya. Kyakkyawan motsa jiki ne ga daidaikun duk matakan motsa jiki waɗanda ke da sha'awar haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Motsa jiki yana da fa'ida musamman ga waɗanda ke son haɓaka aikinsu na motsa jiki, inganta yanayin su, ko kuma kawai suɗa hannayensu.
Yanayinta: tsammanin nuni a nuni Ƙaddamar da Ƙarfafa Triceps
- Kwanta baya kan benci kuma mika hannunka kai tsaye zuwa rufi, ajiye ma'aunin nauyi kai tsaye sama da kafadu.
- A hankali lankwasa gwiwar gwiwar ku, rage ma'aunin nauyi zuwa kunnuwanku; Tabbatar da gwiwar gwiwar ku sun tsaya a tsaye kuma hannayen ku kawai suna motsawa.
- Ka dakata lokacin da gwiwar gwiwarka suke a kusurwar digiri 90, sannan ka tura ma'aunin nauyi zuwa wurin farawa, cikakken mika hannunka amma ba kulle gwiwar gwiwarka ba.
- Maimaita waɗannan motsin don adadin da ake so na maimaitawa, tabbatar da kula da ma'aunin nauyi a duk tsawon aikin.
Lajin Don yi Ƙaddamar da Ƙarfafa Triceps
- ** Riko da Daidaita gwiwar gwiwar hannu ***: Rike dumbbell da hannaye biyu, ta amfani da riko mai siffar lu'u-lu'u (yatsu da yatsun fihirisa). Fara tare da shimfiɗa hannuwanku cikakke sama da ku, daidai da ƙasa. Tabbatar cewa gwiwar hannu suna kusa da kan ku kuma suna nuna gaba a duk lokacin motsa jiki. Bayar da su don fitar da wuta zai iya haifar da ciwon kafada kuma ya rage tasirin motsa jiki akan triceps.
- **Motsi Mai Sarrafa**: Rage dumbbell a bayan kan ku sannu a hankali tare da sarrafawa, kiyaye hannayen ku na sama a tsaye. Wannan motsi ya kamata ya ƙunshi hannayen ku kawai. Ka guji kuskuren motsa hannunka gaba ɗaya ko yin amfani da ƙarfi don ɗaga nauyi, saboda wannan na iya haifar da rauni kuma yana rage mai da hankali kan triceps.
- ** Cikakken Tsawo
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. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da hana rauni. Bugu da ƙari, sabon shiga ya kamata la'akari da neman shiriya daga ƙwararrun motsa jiki don koyon ainihin dabaru. Hakanan yana da mahimmanci don dumama kafin fara kowane motsa jiki na yau da kullun. A hankali ƙara nauyi yayin da ƙarfi da jimiri suka inganta zai iya taimakawa ci gaba da ci gaba.
Me ya sa ya wuce ga Ƙaddamar da Ƙarfafa Triceps?
- Leting mai zurfi na tsawaita: wanda aka sani da "kwarjinin kuzari", wannan sigar tana kwance a kan benci da kuma shimfida nauyi daga goshinku har zuwa rufi.
- Cable Triceps Extension: Wannan bambancin yana amfani da na'ura na USB, yana ba ku damar tsayawa yayin ja da kebul ɗin ƙasa, shimfiɗa hannuwanku da aiki na triceps.
- Hannun hannu guda ɗaya na hannu: Ana yin wannan sigar tare da hannu ɗaya a lokaci guda, samar da motsa jiki mai mayar da hankali akan kowane katako daban-daban.
- Zazzage Triceps Extension: Ana yin wannan bambancin yayin zaune, yana ba ku damar ware triceps yadda ya kamata ta hanyar kawar da amfani da wasu tsokoki.
Me suna da abin da ya sanya ɗaukehawa ga Ƙaddamar da Ƙarfafa Triceps?
- Skull Wurchers: Skull Crudens, kamar Skull Stresses, ware tsokoki na yau da kullun, amma suna taimaka don inganta ƙarfi da kwanciyar hankali.
- Dips: Dips wani motsa jiki ne mai nauyin jiki wanda ke aiki da triceps, kama da 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 Ƙirji da kafadu, yana samar da ƙarin daidaitawar motsa jiki na jiki.
Karin kalmar raɓuwa ga Ƙaddamar da Ƙarfafa Triceps
- Dumbbell Incline Triceps Extension
- Ayyuka na Babban Hannu
- Ayyukan Ƙarfafa Ƙarfafa Triceps
- Dumbbell Exercises for Arms
- Ƙaddamar da Dumbbell Extension
- Triceps Toning Workouts
- Babban Arm Dumbbell Exercises
- Kokarin motsa jiki na Triceps
- Dumbbell Triceps Extension
- Motsa Hannun Hannun Bench