Dumbbell Kujerar Juya Rikon Hannu ɗaya Sama da Ƙarfin Tricep

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: ƙayan zuba

Sakonni ga Dumbbell Kujerar Juya Rikon Hannu ɗaya Sama da Ƙarfin Tricep

Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension motsa jiki ne da aka yi niyya wanda da farko yana ƙarfafawa da sautin triceps, yayin da yake ɗaukar kafadu da babba baya. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda ana iya daidaita shi cikin sauƙi dangane da nauyin dumbbell da aka yi amfani da shi. Mutane na iya so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum don inganta ƙarfin jiki na sama, haɓaka 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 Dumbbell Kujerar Juya Rikon Hannu ɗaya Sama da Ƙarfin Tricep

• Ka mika hannunka kai tsaye sama da kan ka, ka ajiye gwiwar gwiwar ka kusa da kai da hannunka daidai da kasa. Wannan shine wurin farawanku.
• Sannu a hankali runtse dumbbell a bayan kai ta hanyar lanƙwasa gwiwar gwiwar hannu, ajiye ɓangaren sama na hannunka a tsaye.
• Dakata na ɗan lokaci lokacin da hannunka ya kai matakin kwance, sannan tura dumbbell baya zuwa wurin farawa ta amfani da triceps.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, sannan ku canza hannu kuma kuyi aikin tare da ɗayan hannu.

Lajin Don yi Dumbbell Kujerar Juya Rikon Hannu ɗaya Sama da Ƙarfin Tricep

• Zaɓin Nauyin Da Ya dace: Zaɓi nauyin dumbbell wanda ke da ƙalubale amma yana ba ku damar kula da tsari mai kyau a cikin duka saitin. Yin amfani da nauyin nauyi mai nauyi zai iya haifar da nau'i mara kyau, rage tasirin motsa jiki da kuma kara haɗarin rauni.
• Riko Da Kyau da Matsayin Hannu: Riƙe dumbbell tare da juyi riko (hannun yana fuskantar ku) don ƙaddamar da triceps yadda ya kamata. Ya kamata a mika hannunka gabaɗaya sama da kai a farkon aikin. Ka guji lanƙwasa wuyan hannu ko ƙyale gwiwar gwiwarka ta fito zuwa ɓangarorin, saboda hakan na iya raunana haɗin gwiwa da rage tasirin motsa jiki.
• Sarrafa motsi: Rage dumbbell a bayan kai a cikin wani

Dumbbell Kujerar Juya Rikon Hannu ɗaya Sama da Ƙarfin Tricep Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Kujerar Juya Rikon Hannu ɗaya Sama da Ƙarfin Tricep?

Ee, masu farawa zasu iya yin Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension motsa jiki. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don guje wa rauni da kuma tabbatar da tsari mai kyau. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauki shi a hankali kuma a hankali ƙara nauyi yayin da ƙarfinsu da fasaha suka inganta.

Me ya sa ya wuce ga Dumbbell Kujerar Juya Rikon Hannu ɗaya Sama da Ƙarfin Tricep?

• Hannun hannu guda biyu na tsawaita kwalliya ne irin wannan darasi amma wanda aka yi ta amfani da biyu makamai a lokaci guda, wanda zai iya taimakawa wajen daidaita nauyin da aiki a ko'ina.
• 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya shine bambancin inda kake kwance a kan benci kuma ka shimfiɗa dumbbell zuwa sama, yana ba da wani kusurwa daban da tsanani ga triceps.
• Cable Overhead Tricep Extension yana amfani da injin kebul maimakon dumbbell, yana ba da tashin hankali akai-akai a cikin motsi.
• Crusher Skull shine bambancin inda kake kwance akan benci tare da ma'auni a kowane hannu kuma ka sauke su zuwa goshinka, wannan yana kaiwa triceps daga wani kusurwa daban.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Kujerar Juya Rikon Hannu ɗaya Sama da Ƙarfin Tricep?

• Close-Grip Bench Press: Wannan motsa jiki yana cike da Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension saboda shi ma yana kaiwa triceps, amma ya haɗa da kirji da kafadu kuma, yana inganta ƙarfin jiki na sama.
• Tricep Dips: Tricep dips wani babban motsa jiki ne mai mahimmanci, amma kuma suna shiga kirji da kafadu. Wannan yana taimakawa wajen haifar da ma'auni mai mahimmanci, kuma yana tabbatar da cewa ana yin aiki tare da triceps tare da sauran tsokoki, wanda zai iya inganta aikin gaba ɗaya da ƙarfi.