Dakatar da Triceps Extension

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

Sakonni ga Dakatar da Triceps Extension

Dakatarwar Triceps Extension wani horo ne mai ƙarfi wanda ke kaiwa ga triceps, haɓaka haɓakar tsoka da juriya a cikin manyan makamai. Wannan darasi ya dace da daidaikun mutane na kowane matakan motsa jiki, saboda ana iya daidaita shi don dacewa da ƙarfin mutum da iyawarsa. Mutane za su so yin wannan motsa jiki don haɓaka ƙarfin jikinsu na sama, inganta ma'anar tsoka, da tallafawa mafi kyawun aiki a wasanni da ayyukan yau da kullum waɗanda ke buƙatar ƙarfin hannu.

Yanayinta: tsammanin nuni a nuni Dakatar da Triceps Extension

• Tsaya yana fuskantar nesa da ma'anar anga, kama hannayen hannu, sa'annan ka shimfiɗa hannayenka kai tsaye a gabanka a tsayin kafada.
• Mayar da gaba tare da jikinka madaidaiciya, ajiye ƙafafu a kan ƙasa kuma kula da ɗan lanƙwasa a cikin gwiwar hannu don guje wa damuwa.
• Rage jikinka ta hanyar lanƙwasa gwiwar gwiwarka har sai sun kasance a kusan kusurwa 90-digiri, kiyaye jikinka madaidaiciya da kuma gwiwar gwiwarka kusa da jikinka.
• Koma baya sama zuwa wurin farawa, cikakken mika hannunka amma ba kulle gwiwar gwiwarka ba, kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Dakatar da Triceps Extension

• Cikakkun Motsi: Kuskuren gama gari baya amfani da cikakken kewayon motsi. Tabbatar cewa kun lanƙwasa gwiwar gwiwar ku don sauke jikin ku zuwa ƙasa har sai hannayenku suna kusa da kan ku. Sa'an nan, mika gwiwar gwiwar ku don tura jikin ku zuwa wurin farawa. Wannan cikakken kewayon motsi yana taimakawa shiga duk sassan triceps ɗin ku.
• Kiyaye Daidaiton Jiki: Yana da mahimmanci ka kiyaye jikinka madaidaiciya kuma a daidaita shi daga kai zuwa diddige yayin aikin motsa jiki. Ka guji ajiye baya ko manne kwatangwalo, saboda waɗannan na iya haifar da rauni da rage tasirin motsa jiki.
• Motsi Mai Sarrafa: Guji saurin motsi. Maimakon haka, yi aikin a hankali

Dakatar da Triceps Extension Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar da Triceps Extension?

Ee, masu farawa zasu iya yin motsa jiki na Tsayawa Triceps. Koyaya, yana da mahimmanci a fara da ƙaramin nauyi kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan ana ba da shawarar samun mai horarwa ko ƙwararrun motsa jiki ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Dakatar da Triceps Extension?

• Tsawaita Tsayawa Tsakanin Hannu Guda Daya: Wannan bambancin yana mai da hankali kan hannu ɗaya a lokaci ɗaya, yana ba ku damar ware da kuma mai da hankali kan kowane tricep daban-daban.
• 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 Ƙarya: Don wannan bambancin, kun kwanta a ƙasa kuma ku yi amfani da madauri na dakatarwa don mika hannayenku zuwa sama, shigar da triceps.
• Ƙaddamar Dakatarwar Triceps Extension: Wannan bambancin yana buƙatar ka sanya jikinka a karkata, jawo madaurin dakatarwa zuwa kan ka don ƙaddamar da triceps.
• Reverse Grip Suspension Triceps Extension: A cikin wannan bambancin, kuna riƙe madaurin dakatarwa ta hanyar juyawa (hannun hannu suna fuskantar sama) kuma ku shimfiɗa hannuwanku, wanda ke sanya nau'i daban-daban akan triceps.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar da Triceps Extension?

• Dips: Dips wani motsi ne na fili wanda ke kaiwa ga triceps, amma kuma yana aiki da kirji da kafadu. Suna haɓaka Tsayawa Triceps Suspension ta hanyar samar da kusurwa daban-daban na juriya da ɗaukar tsokoki ta hanya ta musamman.
• 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 ) na Ƙaddamarwa na Ƙaddamarwa na Triceps ya yi. Yana cika motsa jiki ta hanyar yin aikin triceps daga kusurwa daban-daban, yana samar da mafi kyawun motsa jiki na triceps.