Triceps Pushdown

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Wada ta hurna.

Sakonni ga Triceps Pushdown

Triceps Pushdown wani motsa jiki ne na horarwa mai ƙarfi wanda ke da alhakin tsokar triceps, yana taimakawa inganta ƙarfin jiki na sama da ma'anar tsoka. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya daidaita shi cikin sauƙi bisa ƙarfi da fasaha. Mutane za su iya zaɓar haɗa wannan motsa jiki a cikin aikin motsa jiki na yau da kullun don haɓaka ƙarfin hannu, haɓaka wasan motsa jiki, ko cimma sautin hannu da sassaƙaƙe.

Yanayinta: tsammanin nuni a nuni Triceps Pushdown

• Ɗauki abin da aka makala tare da riko na sama (hannun hannu suna fuskantar ƙasa) kuma sanya gwiwar gwiwar ku kusa da jikin ku a kusan kusurwa 90-digiri.
• Tura sandar ko igiya ta hanyar mika hannunka gabaki daya, ajiye gwiwar gwiwarka a tsaye kuma kawai motsi da hannunka na gaba.
• Rike na ɗan lokaci a ƙasan motsi don tabbatar da matsakaicin ƙanƙara na triceps.
• A hankali mayar da sandar ko igiya baya zuwa wurin farawa, yin tsayayya da ja da kebul ɗin har sai an sake mika hannunka gabaɗaya zuwa sama. Maimaita aikin don adadin da ake so na maimaitawa.

Lajin Don yi Triceps Pushdown

• Motsi Mai Sarrafa: Ka guji amfani da kuzari ko nauyin jikinka don tura sandar ƙasa. Maimakon haka, mayar da hankali kan yin amfani da triceps don yin aikin motsa jiki. Ya kamata motsi ya kasance a hankali da sarrafawa, duka lokacin tura sandar ƙasa da lokacin mayar da shi zuwa wurin farawa.
• Cikakkun Motsi: Tabbatar yin amfani da cikakken kewayon motsi yayin motsa jiki. Wannan yana nufin cikakken mika hannunka a kasan motsi kuma ba su damar komawa zuwa kusurwa 90-digiri a saman. Guji maimaita juzu'i saboda suna iya iyakance tasirin aikin.
• Guji wuce gona da iri

Triceps Pushdown Tambayoyin Masu Nuna

Shi beginners za su iya Triceps Pushdown?

Ee, masu farawa zasu iya yin motsa jiki na Triceps Pushdown. Yana da kyakkyawan motsa jiki don ƙaddamar da tsokoki na triceps a hannunka. Koyaya, yana da mahimmanci ga masu farawa su fara da ma'aunin nauyi don tabbatar da cewa suna amfani da tsari mai kyau kuma don hana rauni. Yana iya zama fa'ida a sami mai horarwa ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki. Ka tuna koyaushe dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Triceps Pushdown?

• Reverse Grip Pushdown: A cikin wannan sigar, kuna riƙe sandar tare da tafukan ku suna fuskantar sama, wanda ke hari kan tsakiyar triceps da ƙarfi.
• Single Arm Triceps Pushdown: Ana yin wannan hannu ɗaya a lokaci ɗaya, wanda ke ba ka damar mai da hankali kan kowane tricep daban-daban kuma gyara duk wani rashin daidaituwa na tsoka.
• V-Bar Pushdown: Wannan bambancin yana amfani da mashaya mai siffar V, wanda ke ba da damar kamawa kusa da kai hari kan gefen triceps.
• Band Triceps Pushdown: Wannan sigar tana amfani da ƙungiyar juriya maimakon injin kebul, yana mai da shi babban zaɓi don motsa jiki na gida.

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

• Skull Cruders: Hakanan ana kiranta da karin kayan masarufi, Skull Mugun Murmushi ya daidaita ta hanyar aiki da dabarun motsa jiki, don haka tabbatar da aikin motsa jiki mai kyau.
• Overarfin tsayayyen motsa jiki: Wannan darasi ya cika da magance matsalar ta hanyar mai da hankali kan tsoka, kuma hakanan ya taimaka inganta kafada kafada da kewayon motsi.