Ƙwararren Triceps na Sama tare da Takardun Bed

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

Sakonni ga Ƙwararren Triceps na Sama tare da Takardun Bed

Girman tsawaita abubuwa na gado tare da takardar gado wani darasi ne na musamman wanda ke nuna tsokoki na yau da kullun, taimako a cikin ci gaban ƙarfin jiki da sautin. Kyakkyawan motsa jiki ne ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda suka fi son motsa jiki na gida da rashin samun kayan aikin motsa jiki na gargajiya. Wannan aikin ba wai kawai yana taimakawa wajen ƙara ƙarfin ƙarfin tsoka da ƙarfin ba, amma har ma yana inganta yanayin jiki mafi kyau da sassauci, yana mai da shi babban zaɓi ga waɗanda ke neman cikakkiyar tsarin dacewa da dacewa.

Yanayinta: tsammanin nuni a nuni Ƙwararren Triceps na Sama tare da Takardun Bed

• Tsaya tare da bayanka zuwa wurin anka, ƙwace ɗayan ƙarshen takardar gadon da hannaye biyu, sa'annan ka shimfiɗa hannayenka zuwa sama don su kasance a saman kai.
• Tsayar da gwiwar gwiwar ku kusa da kunnuwanku kuma a tsaye, lanƙwasa a gwiwar hannu don runtse hannayen ku a bayan kan ku har sai sun kasance a kusan kusurwa 90-digiri.
• Sa'an nan, yi amfani da triceps don ja da gadon gadon baya zuwa wurin farawa, cikakken mika hannuwanku da matsi triceps a saman.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye ainihin ku kuma jikin ku madaidaiciya a duk lokacin motsa jiki.

Lajin Don yi Ƙwararren Triceps na Sama tare da Takardun Bed

• Motsi Mai Sarrafa: Ka guji saurin motsa jiki. Sannun motsi da sarrafawa shine mabuɗin don ƙaddamar da triceps ɗin ku yadda ya kamata. Rage hannuwanku a bayan kan ku ta hanyar lanƙwasa gwiwar gwiwar ku, ajiye sauran hannayen ku har yanzu. Sa'an nan, yi amfani da triceps don ja hannunka baya zuwa wurin farawa. Guguwa ta cikin ƙungiyoyi na iya haifar da sigar da ba ta dace ba da yuwuwar rauni.
• Kiyaye gwiwar gwiwar hannu: Kuskure na gama gari shine fidda gwiwar gwiwar hannu. Tabbatar cewa gwiwar hannu suna kusa da kai a duk lokacin motsa jiki. Wannan yana taimakawa wajen ware triceps kuma yana ƙara tasirin motsa jiki.

Ƙwararren Triceps na Sama tare da Takardun Bed Tambayoyin Masu Nuna

Shi beginners za su iya Ƙwararren Triceps na Sama tare da Takardun Bed?

Ee, tabbas masu farawa za su iya yin Extension na Triceps na sama tare da aikin motsa jiki na Bed Sheet. Hanya ce mai kyau don fara gina ƙarfin jiki na sama, musamman a cikin triceps, ba tare da buƙatar kayan motsa jiki ba. Koyaya, yana da mahimmanci don tabbatar da tsari daidai don guje wa rauni. Masu farawa na iya so su fara da ƙananan adadin maimaitawa kuma a hankali suna ƙaruwa yayin da ƙarfin su ya inganta. Hakanan yana da fa'ida a sami wani ya kalli fom ɗin ku ko ya yi motsa jiki a gaban madubi don tabbatar da dabarar da ta dace.

Me ya sa ya wuce ga Ƙwararren Triceps na Sama tare da Takardun Bed?

• Zazzagewar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa: Ta wurin zama yayin motsa jiki, za ku iya mayar da hankali kan triceps da ƙasa akan kiyaye daidaito.
• Overhead Sciceps Prighted tare da tawul: Wannan bambancin yana maye gurbin takaddun gado tare da tawul, yana ba da takaddama daban-daban kuma yana iya ƙara ƙalubalen.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙarfafawa: Yin amfani da band juriya maimakon takardar gado na iya samar da wani matakin juriya daban-daban da kuma ƙalubalanci tsokoki a sabuwar hanya.
• Overhead Striveps PrightPs tare da takardar gado da squat: wannan bambance-bambancen ya haɗa da squat cikin motsa jiki don ɗaukar ƙananan jikin ku da kwaskwarimar ku.

Me suna da abin da ya sanya ɗaukehawa ga Ƙwararren Triceps na Sama tare da Takardun Bed?

• Dips: Dips mayar da hankali kan triceps kuma, kuma ta hanyar haɗa wannan motsa jiki, za ku iya ƙara ƙarfin aikin ku kuma ku ƙara ƙalubalanci tsokoki na triceps.
• Crushers Skull: Kamar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwalwar Ƙwallon Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwarar))