Dumbbell Liing Extension

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

Sakonni ga Dumbbell Liing Extension

Dumbbell Liing Extension wani motsa jiki ne mai ƙarfi wanda ke da alhakin triceps, amma kuma yana aiki da kafadu da ƙirji, yana ba da gudummawa ga ingantaccen ƙarfin jiki da ma'anar tsoka. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun 'yan wasa, kamar yadda za'a iya canza shi cikin sauƙi ta hanyar daidaita nauyin dumbbells da aka yi amfani da su. Mutane na iya so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka ƙarfin hannu, haɓaka juriya na tsoka, da cimma yanayin bayyanar jiki na sama.

Yanayinta: tsammanin nuni a nuni Dumbbell Liing Extension

• Lankwasa gwiwar hannu a hankali, rage dumbbells a cikin santsi mai santsi zuwa ga kunnuwanku, ajiye gwiwar gwiwar ku a tsaye da hannayen ku na sama daidai da ƙasa.
• Ci gaba da rage dumbbells har sai sun kasance game da matakin da kai ko har sai kun ji shimfiɗa a cikin triceps.
• Dakata na ɗan lokaci a ƙasan motsi, sannan yi amfani da triceps ɗin ku don mika hannunku zuwa wurin farawa, tura dumbbells sama a cikin santsi mai santsi.
• Maimaita aikin don adadin da ake so na maimaitawa, yana tabbatar da ku kula da tsari mai kyau a ko'ina.

Lajin Don yi Dumbbell Liing Extension

• **Motsi Mai Sarrafawa**: Guji kuskuren gama gari na amfani da hanzari don ɗaga ma'aunin nauyi. Madadin haka, runtse dumbbells a hankali, sarrafawa har sai sun kasance kusa da kunnuwanku. Ya kamata maginin gwiwar ku su kasance a tsaye a duk lokacin aikin, kuma hannayen ku kawai ya kamata su motsa. Sa'an nan, yi amfani da triceps don mayar da dumbbells zuwa wurin farawa.
• ** Zaɓin Nauyi Dama ***: Kuskure na yau da kullun shine amfani da ma'aunin nauyi mai nauyi, wanda zai iya haifar da sigar da ba ta dace ba da yiwuwar rauni. Fara da nauyi za ku iya ɗauka da kyau don 10 zuwa 12 reps yayin da kuke riƙe da tsari mai kyau. Kamar yadda kuka samu

Dumbbell Liing Extension Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Liing Extension?

Ee, tabbas masu farawa za su iya yin aikin Dumbbell Liing Extension. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da taimako a sami mai koyarwa ko gogaggen jagora ta hanyar daidaitaccen tsari don haɓaka inganci da aminci.

Me ya sa ya wuce ga Dumbbell Liing 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙarya: Ana yin wannan sigar hannu ɗaya a lokaci ɗaya, yana ba ku damar mayar da hankali kan kowane tricep daban-daban da kuma gano duk wani rashin daidaituwa na tsoka.
• 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwa Ana yin shi a kan benci na karkata, yana ba da kusurwa daban-daban da kuma niyya ga sassa daban-daban na triceps.
• Dumbbell Liing Cross Body Tricep Extension: A cikin wannan bambancin, kuna kwance akan benci kuma ku shimfiɗa dumbbell a jikin ku, kuna aiki kowane tricep daban-daban.
• Raba wannan bambance-bambancen kwance: Wannan bambance-bambancen an yi shi ne a kan lamunin benci, wanda wurare mafi girma a kan ƙananan ɓangaren ƙwari.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Liing Extension?

• Close-Grip Bench Press: Wannan motsa jiki yana da matukar dacewa ga Dumbbell Liing Extension saboda yana mai da hankali kan triceps amma ya haɗa da amfani da ƙirji da kafadu, yana samar da cikakkiyar motsa jiki na jiki.
• Push-ups: Push-ups sun dace da Dumbbell Liing Extension yayin da suke aiki ba kawai triceps ba, har ma da kirji da kafadu, don haka suna taimakawa wajen gina ƙarfin jiki da jimiri gaba ɗaya.