Dumbbell Tate Press

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior

Sakonni ga Dumbbell Tate Press

Dumbbell Tate Press wani motsa jiki ne na gina ƙarfi da farko wanda ke niyya da triceps, yayin da yake ɗaukar ƙirji da kafadu. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi cikin sauƙi don dacewa da matakan dacewa da mutum. Mutane na iya zaɓar wannan motsa jiki don haɓaka ƙarfin jiki na sama, inganta ma'anar tsoka, da ƙara kwanciyar hankali a yankin kafada.

Yanayinta: tsammanin nuni a nuni Dumbbell Tate Press

• Ɗaga dumbbells sama da ƙirjin ku, cika hannuwanku.
• A hankali lanƙwasa gwiwar gwiwar ku kuna sauke dumbbells zuwa ga ƙirjin ku, tare da kiyaye gwiwar gwiwar ku zuwa gefe.
• Da zarar dumbbells suna kusa da kirjin ku, dakata na ɗan lokaci sannan kuma tura ma'aunin nauyi zuwa wurin farawa.
• Maimaita wannan tsari don adadin adadin da ake so, tabbatar da kula da dumbbells a duk lokacin motsa jiki.

Lajin Don yi Dumbbell Tate Press

• Nauyin Dama: Zaɓi nauyi mai wahala amma mai iya sarrafawa. Kuskure ne na yau da kullun don zaɓar dumbbells waɗanda suke da nauyi sosai, wanda zai haifar da sigar da ba ta dace ba da yuwuwar rauni. Ya kamata ku iya yin cikakken kewayon motsi tare da sarrafawa. Idan kun sami hannayenku suna girgiza ko ba za ku iya kula da su ba, rage nauyi.
• Form Da Ya Kamata: Riƙe dumbbells sama da ƙirjin ku tare da tafin hannunku suna fuskantar juna da gwiwar gwiwar ku zuwa tarnaƙi. Rage ma'aunin nauyi zuwa kirjin ku ta hanyar lanƙwasa gwiwar gwiwar ku, ajiye manyan hannaye a tsaye. Ya kamata dumbbells su sauko zuwa kowane gefen kirjin ku, ba a samansa ba. Ka guji barin gwiwar gwiwarka suyi fishi da yawa domin hakan na iya kawo cikas ga hadin gwiwar kafada.

Dumbbell Tate Press Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Tate Press?

Ee, masu farawa zasu iya yin aikin Dumbbell Tate Press. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su koyi dabara daidai ƙarƙashin jagorancin ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararru, kamar mai horar da kai ko mai ilimin hanyoyin kwantar da hankali. Hakanan yana da kyau a yi dumi kafin fara motsa jiki don shirya tsokoki da haɗin gwiwa don motsa jiki.

Me ya sa ya wuce ga Dumbbell Tate Press?

• Single-Arm Dumbbell Tate Press: Ana yin wannan bambancin hannu ɗaya a lokaci ɗaya, yana ba ku damar mai da hankali kan kowane tricep daban-daban kuma inganta kowane rashin daidaituwa.
• Ƙarƙashin Dumbbell Tate Press: An yi a kan benci mai raguwa, wannan bambancin yana hari ƙananan ɓangaren ƙirji da triceps.
• Close-Grip Dumbbell Tate Press: Wannan bambancin ya haɗa da riƙe dumbbells kusa da juna, wanda ke ƙara tashin hankali a kan triceps.
• Tsaye Dumbbell Tate Press: Ana yin wannan bambancin a tsaye, wanda ke haɗa ainihin kuma yana inganta daidaito da kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Tate Press?

• Crushers Skull: Masu murkushe kwanyar suma suna kai hari ga triceps, kamar Tate Press, amma suna aiki da su daga wani kusurwa daban, don haka tabbatar da cewa duk shugabannin tsokar triceps suna aiki sosai kuma suna haɓaka.
• Close-grip Bench Press: Wannan motsa jiki yana cika Tate Press ta hanyar yin niyya ga triceps da tsokoki na ƙirji amma tare da ƙarin girmamawa akan triceps. Wannan yana taimakawa wajen gina ƙarfi da ma'aunin tsoka a cikin jiki na sama.