Barbell Kwance Kusa da Riko na Triceps Extension

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

Sakonni ga Barbell Kwance Kusa da Riko na Triceps Extension

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfin Ƙarfi ne wanda ke da alhakin triceps, amma kuma yana shiga kafadu da tsokoki na kirji. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ci gaba, waɗanda ke neman haɓaka ƙarfin jiki na sama da ma'anar tsoka. Yin wannan motsa jiki na iya haɓaka ƙarfin hannu, inganta kwanciyar hankali na sama, da ba da gudummawa ga daidaiton jiki.

Yanayinta: tsammanin nuni a nuni Barbell Kwance Kusa da Riko na Triceps Extension

• Mika hannuwanku gabaɗaya, ɗaga ƙwanƙwasa kai tsaye sama da ƙirjin ku. Wannan shine wurin farawanku.
• A hankali lankwasa gwiwar gwiwar ku don rage ƙwanƙwasa zuwa goshin ku, ku ajiye gwiwar gwiwar ku a tsaye kuma kusa da kan ku. Ya kamata hannun gabanku suyi duk aikin.
• Dakata a taƙaice lokacin da ƙwanƙwasa ya kai inci ko makamancin haka daga goshinka.
• Matsa maƙarƙashiyar baya zuwa wurin farawa ta hanyar mika hannunka, amma ba kulle gwiwar hannu ba. Wannan ya cika wakilai guda ɗaya. Maimaita aikin don adadin maimaitawar da kuke so.

Lajin Don yi Barbell Kwance Kusa da Riko na Triceps Extension

• **Motsi Mai Sarrafawa**: Ka guji yin gaggawar motsa jiki. Rage kararrawa a hankali, sarrafawa zuwa goshin ku ko bayan kan ku. Sa'an nan, tura barbell baya zuwa wurin farawa. Wannan motsin da aka sarrafa yana tabbatar da cewa kuna aiki da kyau ta hanyar triceps kuma ba ku dogara da ƙarfi ba.
• ** Matsayin gwiwar gwiwar hannu ***: Ka sanya gwiwar gwiwarka a tsaye kuma kusa da kai a duk lokacin motsa jiki. Kuskure na yau da kullun shine barin gwiwar hannu su fito waje, wanda zai haifar da shigar da kafada kuma ya rage mayar da hankali kan triceps.
• **A Gujewa Cikakkun Makulli**: Lokacin mika hannunka, ka guji kulle gwiwar gwiwarka gaba daya. Wannan na iya sanya damuwa maras buƙata akan haɗin gwiwa. Madadin haka, dakatar da cikawa kawai

Barbell Kwance Kusa da Riko na Triceps Extension Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Kwance Kusa da Riko na Triceps Extension?

Ee, masu farawa zasu iya yin aikin motsa jiki na Barbell Lying Close-grip Triceps Extension, amma yana da mahimmanci don farawa da nauyi mai sauƙi don guje wa rauni da tabbatar da tsari mai kyau. Hakanan yana da kyau a sami mai horar da kai ko ƙwararrun abokiyar motsa jiki don jagorance ku da gano ku har sai kun gamsu da motsin. Wannan motsa jiki yana da amfani don ƙarfafa triceps da sauran tsokoki na jiki na sama. Koyaya, idan kuna da kowace kafaɗa, gwiwar hannu, ko yanayin wuyan hannu, tuntuɓi ƙwararren kiwon lafiya kafin fara wannan ko kowane sabon tsarin motsa jiki.

Me ya sa ya wuce ga Barbell Kwance Kusa da Riko na Triceps Extension?

• 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 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 Ƙaƙwalwa: Ana yin wannan bambancin a kan benci na karkata, wanda ke kaiwa triceps daga kusurwa daban-daban kuma yana ƙara wani matsayi na daban.
• EZ Bar Lying Triceps Extension: Wannan bambancin yana amfani da mashaya EZ, wanda aka ƙera don sanya ƙarancin damuwa akan wuyan hannu da gwiwar hannu, yayin da har yanzu yana yin niyya ga triceps.
• Cable Liing Triceps Extension: Wannan bambancin yana amfani da na'ura na USB, yana ba da tashin hankali akai-akai a cikin dukan motsi kuma yana ba da izinin motsi mai sauƙi, mafi sarrafawa.
• 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 Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙa ) Ana yi a tsaye ko a zaune tare da barbell da aka yi a sama, yana nufin triceps daga wani kusurwa na daban da kuma shigar da ainihin don kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Kwance Kusa da Riko na Triceps Extension?

• Masu murkushe kwanyar wani motsa jiki ne mai tasiri wanda ke kaiwa triceps, kama da Barbell Lying Close-grip Triceps Extension, amma kuma suna taimakawa wajen inganta sassaucin haɗin gwiwa da kwanciyar hankali, wanda zai iya haɓaka aiki da fa'idodin kari na triceps.
• Dips, musamman lokacin da aka yi a kan sanduna iri ɗaya, na iya haɗawa da Barbell Liing Close-grip Triceps Extension ta hanyar ƙalubalantar triceps ta wata hanya daban, saboda suna buƙatar ɗaukar nauyin jikin ku duka, ta haka yana ƙara ƙarfin tsoka da ƙarfi.