Kwanciya Baya na Tsawowar Shugaban Tricep

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

Sakonni ga Kwanciya Baya na Tsawowar Shugaban Tricep

Ƙarya Baya na 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 Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfin Hannu da Ma'anarsa. Wannan darasi 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 kowane mutum. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya haɓaka ƙarfin jiki na sama, haɓaka haɓakar tsoka, da haɓaka aikin wasanni, yana mai da shi zaɓi mai kyawawa ga waɗanda ke neman haɓaka ƙarfin jikinsu.

Yanayinta: tsammanin nuni a nuni Kwanciya Baya na Tsawowar Shugaban Tricep

• Lankwasa gwiwar hannu a hankali don rage ma'aunin nauyi zuwa bayan kai, kiyaye gwiwar gwiwar ku kusa da kunnuwa a duk lokacin motsi.
• Dakata lokacin da dumbbells suna saman bene ko kuma gwargwadon yadda zaku iya tafiya cikin nutsuwa.
• Matsa ma'aunin nauyi baya zuwa wurin farawa, gabaɗaya gabaɗayan hannunka amma ba tare da kulle gwiwar hannu ba.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa.

Lajin Don yi Kwanciya Baya na Tsawowar Shugaban Tricep

• Matsayin gwiwar gwiwar hannu: Kuskuren da aka fi sani a wannan darasi shine matsar da gwiwar hannu da yawa. Ya kamata gwiwar gwiwar ku su kasance a tsaye kuma kusa da kan ku a duk lokacin aikin. Hannun gaban ku kawai ya kamata ya motsa, lanƙwasa a gwiwar hannu don rage ma'aunin zuwa bayan kan ku.
• Motsi Mai Sarrafa: Guji saurin motsi. Rage ma'aunin nauyi a hankali da sarrafawa, sannan tura su baya zuwa matsayi na farawa. Wannan zai taimaka wajen tafiyar da triceps yadda ya kamata kuma rage haɗarin rauni.
• Nauyin Da Ya dace: Zaɓi nauyi mai wahala amma mai iya sarrafawa. Idan nauyin ya yi nauyi sosai, zaku iya takura tsokoki ko rasa iko da dumbbells, jagora

Kwanciya Baya na Tsawowar Shugaban Tricep Tambayoyin Masu Nuna

Shi beginners za su iya Kwanciya Baya na Tsawowar Shugaban Tricep?

Ee, masu farawa za su iya yin aikin Ƙarya Baya na Head Tricep Extension motsa jiki. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki a farkon ƴan lokutan don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Kwanciya Baya na Tsawowar Shugaban Tricep?

• Crushers Skull: Ana yin wannan bambancin yayin kwance a kan benci, inda za ku sauke nauyi daga saman kan ku zuwa goshin ku ta hanyar lankwasa a gwiwar hannu.
• Close-Grip Bench Press: Wannan bambancin ya ƙunshi yin latsa maɓallin benci tare da kusanci fiye da faɗin kafada, wanda ke jaddada triceps fiye da latsa na gargajiya.
• Tricep Dips: Wannan bambancin ya ƙunshi yin amfani da sanduna masu kama da juna ko gefen benci don ragewa da ɗaga jikin ku ta hanyar lanƙwasa da daidaita hannuwanku, mai da hankali kan triceps.
• Cable Tricep Pushdown: Wannan bambancin yana amfani da injin kebul, inda zaku tura sanda ko abin da aka makala igiya ƙasa ta hanyar daidaita hannuwanku, kuna niyya triceps.

Me suna da abin da ya sanya ɗaukehawa ga Kwanciya Baya na Tsawowar Shugaban Tricep?

• Dips: Dips wani motsi ne na fili wanda ke kai hari ga triceps, kirji, da kafadu, yana samar da ƙarin aikin motsa jiki na jiki wanda ya dace da ƙayyadaddun tricep da aka yi niyya na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Kai.
• Skull Fassers: Kamar karya na kai na kai mai tsawo, kwanyar srashers motsa jiki wanda musamman kara wa plateaus da kuma inganta cigaba da cigaba da karfi.