Latsa Hannun Kwanciya

• 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, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Latsa Hannun Kwanciya

Latsa Hannun Hannun Kwanciya wani motsa jiki ne mai fa'ida wanda da farko ke kaiwa ga ƙirji, kafadu, da triceps, yana ba da gudummawa ga haɓaka ƙarfin jiki na sama. Yana da kyakkyawan aikin motsa jiki ga masu farawa da masu sha'awar motsa jiki na ci gaba saboda yawan nauyinsa da daidaitawa mai ƙarfi. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don haɓaka ma'anar tsoka, inganta ingantaccen matsayi, da inganta aikin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Latsa Hannun Kwanciya

• Riƙe dumbbell a kowane hannu kuma ɗaga su sama da ƙirjin ku, kiyaye hannayenku cikakke kuma tafukan suna fuskantar juna.
• A hankali lankwasa gwiwar gwiwar ku don rage ma'aunin nauyi zuwa kafadu, tabbatar da kiyaye gwiwar gwiwar ku kusa da jikin ku.
• Dakata na ɗan lokaci lokacin da dumbbells suna kusa da kafadu, sannan danna ma'aunin nauyi har zuwa matsayin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye daidaitaccen tsari a duk lokacin motsa jiki.

Lajin Don yi Latsa Hannun Kwanciya

• Motsi Mai Sarrafa: Yana da mahimmanci don kiyaye jinkirin motsi mai sarrafawa a duk lokacin motsa jiki. Guji jarabar barin ma'aunin nauyi ya faɗo da sauri ko amfani da ƙarfi don danna su sama. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni. Rage ma'aunin a hankali zuwa ɓangarorin ƙirjin ku, sannan danna su baya har zuwa matsayin farawa.
• Kiyaye Bakinka Lebur: Wani kuskuren da aka saba yi shine ajiye baya yayin motsa jiki. Wannan na iya sanya damuwa maras buƙata akan kashin baya kuma ya rage tasirin motsa jiki. Tsaya bayanka ya kwanta a kan benci ko tabarma a duk lokacin motsa jiki.

Latsa Hannun Kwanciya Tambayoyin Masu Nuna

Shi beginners za su iya Latsa Hannun Kwanciya?

Ee, masu farawa za su iya yin aikin Latsa Latsa na Kwance. Motsa jiki ne mai sauƙi wanda ke kaiwa ƙirji da tsokar tricep. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma guje wa rauni. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama da amfani a sami mai koyarwa na sirri ko ƙwararrun ƙwararrun motsa jiki su fara nuna motsa jiki don tabbatar da cewa ana amfani da ingantacciyar dabara.

Me ya sa ya wuce ga Latsa Hannun Kwanciya?

• Cable Liing Triceps Extension ya ƙunshi amfani da na'ura na USB, yana ba da ci gaba da tashin hankali a duk lokacin motsa jiki.
• Latsa Elbow Latsa tare da Resistance Bands wani bambance-bambance ne, ta amfani da makada maimakon ma'auni, wanda zai iya zama mai laushi akan haɗin gwiwa kuma yana ba da izinin daidaitawa cikin sauƙi a cikin juriya.
• Single-unkulla kwance Endbowers Pronage shine bambancin kowane hannu daban-daban, taimakawa gyara kowane ƙarfi rashin daidaituwa.
• The Incline Lying Elbow Press ana yin shi a kan benci mai karkata, yana canza kusurwar motsa jiki da niyya ga sassa daban-daban na tsokar triceps.

Me suna da abin da ya sanya ɗaukehawa ga Latsa Hannun Kwanciya?

• Push-ups: Push-ups suna haɓaka Latsa Hannun Hannu na kwance ta hanyar amfani da ƙungiyoyin tsoka iri ɗaya, gami da ƙirji, triceps, da kafadu, amma tare da ƙari na shigar da ainihin don ƙarfin jiki da kwanciyar hankali gabaɗaya.
• Tricep Dips: Tricep dips suna da kyau kwarai da gaske ga Latsa Hannun Hannu na kwance yayin da suke keɓance takamaiman triceps, haɓaka ƙarfi da jimiri na wannan rukunin tsoka, wanda ke da mahimmanci don ingantaccen kisa na Latsa Lantarki na kwance.