Triceps Stretch Against Wall

• Sakonnin ƙafa: Triceps, Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Araban jiki

Sakonni ga Triceps Stretch Against Wall

Triceps shimfiɗa da bango mai sauƙi ne tukuna da ke kwantar da tsokoki mai zurfi, taimaka wajan ƙara haɓakawa, ƙarfi, da kuma ɗaukar nauyin aiki. Wannan aikin yana da kyau ga kowa, daga masu sha'awar motsa jiki zuwa ma'aikatan ofis, waɗanda suke so su rage tashin hankali na tsoka ko inganta lafiyar jiki na sama. Ta hanyar yin wannan shimfiɗa a kai a kai, mutane na iya rage gajiyar hannu, haɓaka aikinsu na motsa jiki, da hana raunin da ya faru, yana mai da shi ƙari mai mahimmanci ga kowane motsa jiki ko na yau da kullun.

Yanayinta: tsammanin nuni a nuni Triceps Stretch Against Wall

• Mika hannun dama zuwa saman rufin, sannan ka lanƙwasa a gwiwar hannu ta yadda hannunka zai kai zuwa ga baya na sama, tafin hannun yana fuskantar ciki.
• Mayar da baya kuma sanya gwiwar hannun dama a jikin bango, ajiye hannunka a matsayin lanƙwasa.
• A hankali tura bangon don zurfafa shimfiɗa a cikin tricep ɗin ku, riƙe don 15-30 seconds.
• Maimaita wannan tsari tare da hannun hagunku.

Lajin Don yi Triceps Stretch Against Wall

• Daidaita Daidaita: Tabbatar cewa kafada, gwiwar hannu, da wuyan hannu suna cikin layi madaidaiciya lokacin da kake sanya hannunka akan bango. Wannan alignment yana da mahimmanci don ƙaddamar da tsokar triceps yadda ya kamata kuma kauce wa damuwa mara amfani a kan kafada ko wuyan hannu.
• Miƙewa A hankali: Tura ƙirjinka da kafadu a hankali zuwa bango, riƙe hannunka madaidaiciya kuma hannunka a tsaye. Ya kamata ku ji mikewa a cikin triceps. A guji turawa da ƙarfi ko kuma da sauri, saboda hakan na iya haifar da rauni ko rauni na tsoka.
• Rike da Numfashi: Rike shimfiɗar na kusan daƙiƙa 20 zuwa 30, kuma ku shaƙa sosai kuma akai-akai. Rike numfashin ku ko jujjuyawa sama na iya hana tasirin mikewa.

Triceps Stretch Against Wall Tambayoyin Masu Nuna

Shi beginners za su iya Triceps Stretch Against Wall?

Ee, masu farawa zasu iya yin Triceps Stretch Against Wall motsa jiki. Motsa jiki ne mai sauƙi kuma mai tasiri wanda ke kaiwa triceps da tsokoki na baya na sama. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfi don guje wa rauni. Idan akwai wani rashin jin daɗi yayin aikin motsa jiki, ana ba da shawarar dakatar da tuntuɓar ƙwararrun motsa jiki ko likita.

Me ya sa ya wuce ga Triceps Stretch Against Wall?

• Kwance Triceps Stretch: Ana yin wannan shimfiɗar ta hanyar kwanciya a gefenka a kan shimfidar wuri, shimfiɗa hannunka na sama a kan ka, da kuma lanƙwasa shi a gwiwar gwiwar don hannunka ya taɓa bayanka na sama, sannan a hankali jawo gwiwar gwiwarka zuwa kanka tare da shi. hannunka dayan.
• Behind-the-Back Triceps Stretch: A cikin wannan bambancin, ka tashi tsaye ka kai hannu ɗaya sama da kan kafadarka, ka lanƙwasa a gwiwar hannu, sa'an nan kuma kai dayan hannunka a bayan bayanka don kama yatsun hannun da aka lanƙwasa, kana ja. a hankali don shimfiɗa tricep.
• Seated Triceps Stretch: Ana yin haka ta hanyar zama akan kujera tare da ƙafafu a ƙasa, ɗaga hannu ɗaya a sama, lanƙwasa shi don haka hannunka ya kai ga kishiyar kafada.

Me suna da abin da ya sanya ɗaukehawa ga Triceps Stretch Against Wall?

• Ƙwararren triceps na sama wani babban motsa jiki ne mai mahimmanci yayin da suke keɓance tsokar triceps musamman daga kusurwa daban-daban, haɓaka ƙarfin tsoka da sassauci.
• Dips kuma motsa jiki ne mai mahimmanci don haɗawa tare da Triceps Stretch Against Wall saboda sun fi kai hari ga triceps, amma kuma suna shiga kafadu da ƙirji, suna samar da daidaitaccen motsa jiki na sama.