Dumbbell Tsayayyen Lankwasa Sama da Ƙarfafa Triceps Arm ɗaya

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

Sakonni ga Dumbbell Tsayayyen Lankwasa Sama da Ƙarfafa Triceps Arm ɗaya

Dumbbell Standing Bent Over One Arm Triceps Extension wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga triceps, amma kuma yana haɗa kafadu da tsokoki na baya. Wannan darasi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba saboda ana iya gyara shi cikin sauƙi don dacewa da matakin ƙarfin mutum. Mutane za su so yin wannan motsa jiki don haɓaka ƙarfin jikinsu na sama, inganta ma'anar tsoka, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Dumbbell Tsayayyen Lankwasa Sama da Ƙarfafa Triceps Arm ɗaya

• Ka dan karkata gaba kadan daga kugu, ka rike bayanka a mike, kuma ka daga gwiwar gwiwar ka don haka hannunka na sama ya yi daidai da kasa kuma dumbbell yana rataye zuwa kasa.
• Tsayawa hannunka na sama a tsaye, mika hannunka a baya har sai dumbbell ya yi daidai da jikinka, yana mai da hankali kan raguwa a cikin triceps.
• Sannu a hankali rage dumbbell baya zuwa wurin farawa, kula da sarrafawa kuma kada ku bar nauyin ya ragu.
• Maimaita aikin don adadin da ake so na maimaitawa sannan ku canza hannu.

Lajin Don yi Dumbbell Tsayayyen Lankwasa Sama da Ƙarfafa Triceps Arm ɗaya

• **Kiyaye Siffofin Da Ya dace**: Tsaya tare da ƙafafu da faɗin kafaɗa, lanƙwasa a kugu, kuma ku daidaita bayanku. Rike dumbbell tare da riko tsaka-tsaki (hannun yana fuskantar jikin ku), lanƙwasa gwiwar gwiwar ku zuwa kusurwar digiri 90, kuma kiyaye hannun ku na sama kusa da jikin ku. Miƙa hannunka har sai ya yi daidai, sannan a hankali mayar da shi zuwa wurin farawa. Ka guji kulle gwiwar gwiwar hannu a saman motsi don kiyaye tashin hankali a kan triceps.
• ** Sarrafa motsin ku ***: Guji lilo da dumbbell ko amfani da hanzari don ɗaga nauyi. Madadin haka, mayar da hankali kan yin amfani da triceps ɗin ku don ƙarawa da rage dumbbell. Wannan zai tabbatar da cewa kuna aiki da tsoka da gaske kuma ba ku dogara ga wasu sassa ba

Dumbbell Tsayayyen Lankwasa Sama da Ƙarfafa Triceps Arm ɗaya Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Tsayayyen Lankwasa Sama da Ƙarfafa Triceps Arm ɗaya?

Ee, tabbas masu farawa zasu iya yin Dumbbell Standing Bent Over One Arm Triceps Extension motsa jiki. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan yana da kyau a sami mai horarwa ko gogaggen mai zuwa motsa jiki ya kula da ƴan yunƙurin farko don tabbatar da cewa ana yin aikin daidai. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci a yi dumi tukuna kuma a miƙe daga baya.

Me ya sa ya wuce ga Dumbbell Tsayayyen Lankwasa Sama da Ƙarfafa Triceps Arm ɗaya?

• Dumbbell Liing One Arm Triceps Extension: A cikin wannan sigar, kuna yin aikin motsa jiki yayin da kuke kwance akan benci, wanda zai iya ba da kusurwa daban-daban na juriya da kaiwa tsoka daban.
• Dumbbell Overhead One Arm Triceps Extension: Wannan bambancin ya ƙunshi mika hannu a sama maimakon lankwasawa, samar da nau'in motsi daban-daban da niyya ga wurare daban-daban na triceps.
• Dumbbell Incline One Arm Triceps Extension: Ana yin wannan sigar a kan benci mai karkata, wanda ke canza kusurwar motsa jiki kuma zai iya taimakawa wajen kaiwa sassa daban-daban na tsokar triceps.
• Dumbbell Tsaye Lankwasa Sama Biyu Hannun Triceps Extension: Wannan bambancin ya ƙunshi yin amfani da makamai biyu a lokaci guda, wanda zai iya ƙara ƙarfin motsa jiki da kuma tafiyar da ainihin yadda ya kamata.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Tsayayyen Lankwasa Sama da Ƙarfafa Triceps Arm ɗaya?

• Close Grip Bench Press: Wannan motsa jiki ba kawai yana aiki da triceps ba, har ma yana haɗa kirji da kafadu, yana ba da aikin motsa jiki wanda ya dace da keɓewar Dumbbell Standing Bent Over One Arm Triceps Extension ta hanyar aiki da ƙungiyoyin tsoka da yawa lokaci guda.
• Crushers Skull Crushers: Skull Crushers wani motsa jiki ne mai mayar da hankali kan triceps wanda ya cika Dumbbell Standing Bent Over One Arm Triceps Extension ta hanyar kalubalantar triceps ta wata hanya daban, inganta haɓakar tsoka da ƙarfi ta hanyar canza kusurwa da motsi na motsa jiki.