Ƙarƙashin Ƙarfafa Triceps
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Ƙarƙashin Ƙarfafa Triceps
Faɗakarwar raguwa mai ƙarfi shine motsa jiki mai horarwa wanda ke haifar da tsokoki mai zurfi, taimaka wa haɓaka ƙarfi da haɓaka ma'anar ƙwayar tsoka. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun 'yan wasa. Mutane na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don gina makamai masu ƙarfi, inganta aikin wasanni, ko kuma kawai don sautin triceps don bayyanar da ya fi sassaka.
Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarfafa Triceps
- Rike sandar barbell ko EZ ta amfani da riko na sama (hannun hannu suna fuskantar ƙasa) tare da hannayenku kusa da faɗin kafaɗa.
- Mika hannunka cikakke, riƙe sandar kai tsaye sama da ƙirjinka tare da kulle gwiwar gwiwar hannu.
- A hankali saukar da sandar ta lankwasa a gwiwar hannu yayin da kake ajiye hannunka na sama a tsaye, har sai sandar ta kasance a saman goshinka.
- Matsa sandar baya zuwa wurin farawa ta hanyar mika gwiwar gwiwarka yayin da kake ajiye manyan hannaye, kuma maimaita motsi don adadin maimaitawa.
Lajin Don yi Ƙarƙashin Ƙarfafa Triceps
- Riƙe Dama: Riƙe dumbbell a kowane hannu tare da dabino suna fuskantar juna. Mika hannunka gabaɗaya, kuma ka ɗan lanƙwasa a gwiwar hannu don kiyaye tashin hankali akan triceps ɗinka da kuma kashe haɗin gwiwar gwiwar gwiwar hannu. Ka guji kama dumbbells sosai saboda hakan na iya haifar da damuwa a wuyan hannu.
- Motsi Mai Sarrafa: Sannu a hankali rage ma'aunin nauyi a cikin motsi na madauwari zuwa gefen kan ku. Rike hannunka na sama a tsaye kuma kawai motsa hannunka na gaba. Kuskure na yau da kullun shine motsi gaba ɗaya hannu wanda zai iya haifar da rauni na kafada.
- Daidaitaccen Form: A mafi ƙasƙanci, hannayen ku ya kamata su kasance daidai da ƙasa, ma'auni ya kamata ya zama daidai da kai. Tura dumbbells baya sama suna bin
Ƙarƙashin Ƙarfafa Triceps Tambayoyin Masu Nuna
Shi beginners za su iya Ƙarƙashin Ƙarfafa Triceps?
Ee, masu farawa za su iya yin motsa jiki na Rage Triceps, amma yana da mahimmanci don farawa da nauyi mai nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da taimako don samun mai koyarwa ko ƙwararren mutum ya jagoranci mafari ta hanyar motsa jiki da farko don tabbatar da cewa suna yin shi daidai. Kamar kowane sabon motsa jiki, mutum ya kamata ya saurari jikinsu kuma ya daina idan ya ji wani rashin jin daɗi.
Me ya sa ya wuce ga Ƙarƙashin Ƙarfafa Triceps?
- Leting na kwance mai zurfi: Hakanan an san shi da "Skull Furners," Wannan darasi ya yi kwance a kan benci tare da barbell, sannan ya rage shi zuwa goshinku, sannan ya rage hannuwanku don dauke shi.
- Close Grip Bench Press: Wannan bambancin yana amfani da kunkuntar riko akan barbell yayin daidaitaccen latsa benci, yana niyya triceps fiye da tsokoki na kirji.
- Cable Triceps Extension: Wannan bambancin yana amfani da injin na USB, yana ba da izini ga santsi, ci gaba da tashin hankali a kan triceps cikin dukan motsi.
- Dumbbell Kickback: Wannan motsa jiki ya haɗa da lanƙwasa tare da dumbbell a hannu ɗaya, sa'an nan kuma mika hannunka kai tsaye don yin aikin triceps.
Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarfafa Triceps?
- Crushers Skull Crushers kuma suna haɓaka Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙwaƙwalwa na Ƙwaƙwalwa na Ƙwayar Ƙwaƙwalwa ) ya yi, yayin da suke mayar da hankali kan dogon kan triceps, yana taimakawa wajen gina jiki da ƙarfi a cikin manyan makamai, yayin da har yanzu suna sanya raguwa a wuyan hannu.
- Tura-UPS, musamman turawa mai lu'u-lu'u, na iya zama da amfani ga yau da kullun na haɓaka abubuwa, saboda ba kawai suna aiki da ƙarfi da kwanciyar hankali ba, suna haɓaka aikin gaba ɗaya.
Karin kalmar raɓuwa ga Ƙarƙashin Ƙarfafa Triceps
- Dumbbell Ya Ƙarfafa Tsawon Triceps
- Ayyuka na Babban Hannu
- Ayyukan Ƙarfafa Ƙarfafa Triceps
- Ƙarƙashin Motsa Jiki na Dumbbell
- Triceps Extension tare da Nauyi
- Dumbbell Motsa jiki don Manyan Hannu
- Rage Aikin motsa jiki na Triceps
- Nauyin nauyi don Triceps
- Ƙarƙashin Matsayin Motsa Jiki
- Ƙarfafa Hannun Sama tare da Dumbbells