Ƙarƙashin Rufewa Don Latsa Kwanyar Kwanyar

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Triceps Brachii

Sakonni ga Ƙarƙashin Rufewa Don Latsa Kwanyar Kwanyar

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙwaƙwalwar Ƙwallon Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙarƙa ) ne wanda ke ƙarfafa triceps, kirji, da tsokoki na kafada, yayin da kuma inganta kwanciyar hankali na jiki. Yana da kyakkyawan motsa jiki don masu sha'awar motsa jiki da 'yan wasa waɗanda ke son haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na iya haɓaka aikinku a cikin wasanni da ayyukan da ke buƙatar motsi na sama mai ƙarfi, kuma yana iya taimakawa wajen sassaka sautin jiki da tsoka.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Rufewa Don Latsa Kwanyar Kwanyar

• Fara motsa jiki ta hanyar mika hannuwanku kai tsaye sama da kirjin ku, tabbatar da cewa tafin hannunku suna fuskantar juna.
• A hankali lanƙwasa gwiwar gwiwar hannu, rage ma'aunin nauyi ta hanyar sarrafawa zuwa goshin ku - wannan shine ɓangaren 'dangin kwanyar' na motsa jiki.
• Dakata na ɗan lokaci lokacin da dumbbells suna kusa da goshin ku, sannan tura su baya zuwa wurin farawa ta amfani da tsokoki na tricep.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kula da ma'aunin nauyi a duk tsawon aikin.

Lajin Don yi Ƙarƙashin Rufewa Don Latsa Kwanyar Kwanyar

• Rike da Wurin Wuta: Riƙe ƙararrawa tare da kamawa kusa, kusa da faɗin kafaɗa. Ya kamata sandar ta kasance a saman kirjin ku kai tsaye tare da mika hannuwanku gaba daya. Kuskure na yau da kullun shine kama sandar da faɗi sosai ko kunkuntar, wanda zai iya takura wuyan hannu kuma ya iyakance tasirin aikin.
• Motsi Mai Sarrafa: Rage ƙwanƙwasa zuwa goshinku ko sama, kiyaye gwiwar gwiwar ku kusa da jikin ku. Yana da mahimmanci don aiwatar da wannan motsi a hankali kuma a sarrafa shi don guje wa bugun kai da ƙwanƙwasa. Kuskure na yau da kullun shine saurin motsa jiki ko yin amfani da kuzari don ɗaga nauyi, wanda zai iya haifar da rauni.

Ƙarƙashin Rufewa Don Latsa Kwanyar Kwanyar Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Rufewa Don Latsa Kwanyar Kwanyar?

Ee, mafari na iya yin aikin Rage Kusa da Ƙwaƙwalwar Latsawa. Duk da haka, yana da mahimmanci a fara da ma'aunin nauyi don guje wa rauni kuma a hankali karuwa yayin da ƙarfi da fasaha ke inganta. Wannan motsa jiki yana kaiwa triceps da tsokoki na kirji. Ana ba da shawarar koyaushe a sami mai horarwa ko mai tabo yayin gudanar da irin wannan atisayen, musamman ga masu farawa, don tabbatar da tsari da aminci.

Me ya sa ya wuce ga Ƙarƙashin Rufewa Don Latsa Kwanyar Kwanyar?

• Tsaye Kusa da Riko Zuwa Kwanyar Latsa: Maimakon kwanciya, yi motsa jiki yayin da kuke tsaye. Wannan yana haɗa ainihin ku kuma yana inganta daidaito da kwanciyar hankali.
• Dumbbell Close Grip To Skull Press: Maimakon amfani da barbell, yi amfani da dumbbells don wannan darasi. Wannan yana ba da izinin motsi mafi girma kuma yana taimakawa wajen inganta rashin daidaituwa na tsoka.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙungiya Zuwa Kwanyar Latsa: Idan ba ka da damar yin nauyi, za ka iya amfani da band ɗin juriya. Wannan yana ba da tashin hankali akai-akai a cikin dukan motsi, yana ƙara tasiri na motsa jiki.
• Hannu Guda Guda Guda Kusa Zuwa Kwanyar Latsa: Wannan bambancin ya ƙunshi yin motsa jiki da hannu ɗaya lokaci ɗaya. Wannan yana ƙara ƙalubalen kuma yana taimakawa wajen ganowa da gyara duk wani rashin daidaituwar ƙarfi tsakanin makamai.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Rufewa Don Latsa Kwanyar Kwanyar?

• Aricep Dibi ne na musamman darasi, kamar yadda suke mai da hankali kan kwarjinin, kamar raguwa kusa da kwanon da ke tattare da cikakkiyar motsa jiki ga wannan rukunin tsoka.
• A lebur latsa wani ƙari ne ga wannan yau da kullun, kamar yadda yake aiki da kirji na tsakiya da kwararru, mai kama da raguwa kusa da waɗannan rukunin motsa jiki na waɗannan ƙungiyoyin tsoka.