Triceps Press

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Triceps Press

Triceps Press wani motsa jiki ne na horarwa mai ƙarfi wanda ke da alhakin tsokar triceps, inganta haɓakar tsoka da haɓaka ƙarfin jiki na sama. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda ana iya gyara shi gwargwadon iyawar mutum. Mutane za su so yin wannan motsa jiki don haɓaka aikinsu na motsa jiki, inganta yanayin jikinsu, ko tallafawa motsin aikin yau da kullun waɗanda ke buƙatar ƙarfin babba.

Yanayinta: tsammanin nuni a nuni Triceps Press

• Ka mika hannayenka sama da kan ka, tare da kiyaye gwiwar gwiwar ku kusa da kunnuwa da tafin hannunka suna fuskantar juna.
• A hankali lankwasa gwiwar gwiwar ku, rage dumbbell a bayan kan ku har sai hannayenku sun kasance a kusurwa 90-digiri.
• Dakata na ɗan lokaci, sannan ka mika hannunka zuwa wurin farawa, tura dumbbell sama da yin kwangilar triceps ɗin ku.
• Maimaita wannan tsari don adadin da ake so na maimaitawa yayin da yake riƙe motsi mai sarrafawa a duk lokacin motsa jiki.

Lajin Don yi Triceps Press

• **Madaidaicin Riko:** Rike sandar ko dumbbell tare da riko na tsaka tsaki, ma'ana tafin hannunku su fuskanci juna. Kuskure na yau da kullun shine ɗaukar nauyi tare da dabino suna fuskantar ƙasa, wanda zai iya ƙunsar wuyan hannu kuma ba zai yi nisa da triceps yadda ya kamata ba.
• **Motsi Mai Sarrafawa:** Tabbatar cewa kana sarrafa nauyi yayin da kake danna shi sama da sauke shi baya. Kuskuren gama gari shine barin nauyin ya ragu da sauri bayan danna shi sama. Wannan na iya haifar da rauni kuma yana rage tasirin motsa jiki kamar yadda tsokoki ba su shiga cikin duk motsin.
• **Cikakken Matsayin Motsi:** Tabbatar da tsawaita hannuwanku gabaɗaya a saman latsa kuma rage nauyi har sai gwiwar hannu sun kasance a kan madaidaicin hannu.

Triceps Press Tambayoyin Masu Nuna

Shi beginners za su iya Triceps Press?

Ee, masu farawa zasu iya yin motsa jiki na Latsa Triceps. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai horar da motsa jiki ko gogaggen mutum don jagora ta hanyar da ta dace. Kamar yadda yake tare da kowane motsa jiki, a hankali ƙara nauyi yayin da ƙarfi da kwanciyar hankali tare da motsa jiki ya karu shine hanya mafi kyau.

Me ya sa ya wuce ga Triceps Press?

• Latsa Close-Grip Bench Press wani bambanci ne, inda mutum ya kwanta a kan benci kuma ya ɗaga katako tare da sanya hannayensu kusa da juna fiye da na gargajiya na benci.
• Bambancin Triceps Dips ya haɗa da mutum ta yin amfani da nauyin jikin su don danna sama da ƙasa akan sanduna masu kama da juna, musamman suna niyya triceps.
• Cable Triceps Press shine bambancin inda mutum yayi amfani da na'urar USB don tura sanda ko igiya daga jikinsu, keɓe triceps.
• Latsa Latsa na Lying Triceps, wanda kuma aka sani da masu murƙushe kwanyar kwanyar, bambanci ne inda mutum ya kwanta akan benci kuma ya rage nauyi zuwa goshinsu sannan ya shimfiɗa hannayensu don danna shi baya.

Me suna da abin da ya sanya ɗaukehawa ga Triceps Press?

• Crushers Skull : Har ila yau, an san su da haɓaka triceps na kwance, waɗannan suna mayar da hankali kan dogon shugaban triceps, suna samar da aikin motsa jiki mai kyau lokacin da aka haɗa su tare da Triceps Press wanda da farko ya fi dacewa da kai tsaye da kuma tsaka-tsakin shugabannin triceps.
• Dips: Wannan aikin motsa jiki na jiki yana taimakawa ba kawai triceps ba har ma da kirji da kafadu, yana cike da Triceps Press ta hanyar ƙarfafa ƙarfin aiki da inganta kwanciyar hankali na jiki na sama.