Kwance Kusa da Riko Triceps Extension

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

Sakonni ga Kwance Kusa da Riko Triceps Extension

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa wanda ke mayar da hankali kan triceps da tsokoki na biyu kamar kafadu da kirji. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa manyan ƴan wasa, suna neman haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka ƙarfin hannun ku, inganta sautin tsoka, da kuma taimakawa wajen yin ayyukan yau da kullun ko wasanni waɗanda ke buƙatar ƙarfin jiki na sama.

Yanayinta: tsammanin nuni a nuni Kwance Kusa da Riko Triceps Extension

• Mika hannunka cikakke, ajiye sandar kai tsaye sama da ƙirjinka, wannan shine wurin farawa.
• A hankali lankwasa gwiwar gwiwarka don rage sandar zuwa goshinka, ka ajiye hannayenka na sama a tsaye da gwiwar hannu suna nuni zuwa saman rufin.
• Da zarar sandar ta kasance a saman goshin ku, dakata na ɗan lokaci, sannan tura sandar zuwa wurin farawa ta hanyar mika hannuwanku.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye ikon sandar a kowane lokaci.

Lajin Don yi Kwance Kusa da Riko Triceps Extension

• Rike Da Kyau: Rike sandar tare da riko na sama (hannun hannu suna fuskantar ƙafafunku) da hannaye kusa da faɗin kafaɗa. Wannan riko yana ba da damar iyakar haɗin gwiwa na triceps. Ka guji amfani da riko mai fadi ko kunkuntar saboda zai iya haifar da rashin jin daɗi ko rauni.
• Motsi Mai Sarrafa: Rage kararrawa a hankali zuwa goshinku ko kuma bayansa. Bai kamata barbell ya taɓa goshin ku ba. Sa'an nan, mika hannuwanku don ɗaga barbell baya sama. Guji motsin motsin da zai iya haifar da rauni kuma kada ku cika aikin triceps.
• Kiyaye gwiwar gwiwar hannu: Ya kamata maginin gwiwar su kasance a wuri guda a duk lokacin motsa jiki. Kuskuren gama gari shine kunna wuta

Kwance Kusa da Riko Triceps Extension Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Kusa da Riko Triceps Extension?

Ee, masu farawa za su iya yin aikin Ƙarya Kusa-Karya Triceps Extension. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen mutum mai jagora ta hanyar da ta dace. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci don dumama a gaba da kuma shimfiɗawa daga baya.

Me ya sa ya wuce ga Kwance Kusa da Riko Triceps Extension?

• Ana yin Extension Close-grip Triceps Extension akan benci mai karkata, wanda ke canza kusurwar motsa jiki kuma yana kaiwa sassa daban-daban na triceps.
• Dumbbell Close-grip Triceps Extension wani bambanci ne wanda ke amfani da dumbbells maimakon barbell, yana ba da damar mafi girman kewayon motsi da motsin hannu ɗaya.
• Cable Close-grip Triceps Extension yana amfani da na'urar kebul, yana ba da tashin hankali akai-akai a cikin motsi kuma yana ba ku damar daidaita nauyi cikin sauƙi.
• Za a yi tsattsauran ra'ayi na biyu da hannu tare da wani hannu ɗaya a lokaci guda, wanda zai taimaka wajen inganta rashin daidaituwar tsoka da kuma ƙara murmurewa a kowane fata daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Kwance Kusa da Riko Triceps Extension?

• Dips: Dips wani motsa jiki ne wanda ba wai kawai yana aiki da triceps ba, amma har ma da kafadu da tsokoki na kirji, waɗanda sune ƙungiyoyin tsoka na biyu da aka yi amfani da su a cikin 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 Ƙarfafawa, don haka yana inganta ƙarfin jiki na sama.
• Push-ups: Push-ups, kamar Liing Close-grip Triceps Extensions, da farko suna aiki da triceps da tsokoki na ƙirji, amma kuma suna shiga cikin ainihin, suna sa su babban motsa jiki don inganta ƙarfin jiki da kwanciyar hankali, wanda zai iya inganta aiki da sakamako. daga Ƙarya Close-grip Triceps Extensions.