Tsawaita Wurin zama Triceps mai nauyi

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

Sakonni ga Tsawaita Wurin zama Triceps mai nauyi

Girma mai nauyi mai nauyi shine motsa jiki mai ƙarfi wanda ke haifar da kwarin gwiwa, yana taimakawa wajen haɓaka sautin tsoka da ma'anar. Yana da manufa ga daidaikun mutane a tsaka-tsaki zuwa matakan motsa jiki masu ci gaba waɗanda ke neman mai da hankali kan ƙarfin jikinsu na sama. Wannan motsa jiki yana da amfani musamman ga waɗanda ke son inganta ƙarfin hannu don wasanni ko ayyukan yau da kullum, ko kuma ga waɗanda ke da burin cimma siffar hannu mai sassaka.

Yanayinta: tsammanin nuni a nuni Tsawaita Wurin zama Triceps mai nauyi

• Mika hannuwanku da dumbbell a kan ku, wannan shine matsayin ku na farawa.
• A hankali lankwasa gwiwar gwiwar ku, rage dumbbell a bayan kan ku har sai hannayenku sun yi kusan daidai da ƙasa.
• Dakata na ɗan lokaci a ƙasan motsin, sannan tura dumbbell baya zuwa wurin farawa, cika hannuwanku gabaɗaya amma ba kulle gwiwar gwiwar ku ba.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye gwiwar gwiwar ku kusa da kan ku kuma daidai da ƙasa a duk lokacin motsa jiki.

Lajin Don yi Tsawaita Wurin zama Triceps mai nauyi

• Riƙe da kyau: Riƙe nauyi da hannaye biyu, tafin hannu suna fuskantar sama, da yatsun ku a naɗe da nauyi. Ka guji ɗaukar nauyi sosai saboda hakan na iya haifar da damun wuyan hannu. Rikon naku yakamata ya kasance mai ƙarfi amma annashuwa.
• Motsi Mai Sarrafa: Lokacin ɗaga nauyi, yi haka a hankali da sarrafawa. Ka guji yin gaggawar motsi ko yin amfani da kuzari don ɗaga nauyi, saboda wannan na iya haifar da rauni kuma yana rage tasirin motsa jiki. Ya kamata a mayar da hankali kan yin amfani da triceps don ɗaga nauyi, ba baya ko kafadu ba.
• Cikakken Matsayin Motsi: Tabbatar cewa kuna amfani da cikakken kewayon motsi yayin motsa jiki. Kasa

Tsawaita Wurin zama Triceps mai nauyi Tambayoyin Masu Nuna

Shi beginners za su iya Tsawaita Wurin zama Triceps mai nauyi?

Ee, masu farawa za su iya yin aikin Extension Seated Triceps. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da taimako don samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Kamar kowane motsa jiki, idan kun ji wani ciwo ko rashin jin daɗi, ya kamata ku tsaya nan da nan kuma ku tuntuɓi mai sana'a.

Me ya sa ya wuce ga Tsawaita Wurin zama Triceps mai nauyi?

• Dumbbell Triceps Kickback shine wani madadin, inda kuka lanƙwasa a kugu kuma ku mika hannun ku a baya, ku ajiye shi kusa da jiki.
• Kusa-Grip Bench Press wani bambanci ne wanda ya ƙunshi kwanciya a kan benci da yin amfani da kunkuntar riko don ɗaga katako, wanda ke kaiwa triceps fiye da daidaitaccen latsa benci.
• Cable Triceps Pushdown shine bambancin tushen injin, inda zaku tura abin da aka makala na USB zuwa jikin ku, yana kiyaye gwiwar gwiwar ku.
• The Diamond Push-Up motsa jiki ne mai nauyin jiki wanda ke kaiwa triceps, inda kuke samar da siffar lu'u-lu'u tare da hannayenku a ƙasa kuma kuyi motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Tsawaita Wurin zama Triceps mai nauyi?

• Triceps Dips: Triceps Dips wani motsa jiki ne mai nauyin jiki wanda da farko ke kaiwa triceps, kama da Ma'aunin Triceps Seated Seated, amma kuma yana shiga kafadu da kirji, yana haɓaka ƙarfin jiki da kwanciyar hankali gaba ɗaya.
• Crushers Skull Crushers: Kwanyar Kwanyar Kwanyar, kamar Tsawayar Wutar Wuta na Triceps, ware triceps, amma kuma suna ƙalubalantar goshin hannu da wuyan hannu, suna ba da ƙarin motsa jiki na hannu da haɓaka ƙarfin riko.