Ƙarya tsawo

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

Sakonni ga Ƙarya tsawo

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfin Ƙarfafawa wanda ke da alhakin triceps na ku, yana taimakawa wajen haɓaka sautin tsoka da ƙarfin hannu gaba ɗaya. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya yin shi da ma'auni daban-daban, yana ba da damar daidaita matakan wahala. Mutane za su so yin wannan motsa jiki don inganta ƙarfin jikinsu na sama, haɓaka ma'anar tsoka, da haɓaka mafi kyawun motsin hannu da sassauci.

Yanayinta: tsammanin nuni a nuni Ƙarya tsawo

• Mika hannunka kai tsaye sama da ƙirjinka, tabbatar da gwiwar gwiwarka sun ɗan lanƙwasa don guje wa damuwa.
• A hankali rage dumbbells a cikin motsi mai kama da baka zuwa ɓangarorin kan ku, lanƙwasa gwiwar gwiwar ku yayin da kuke tafiya, har sai ma'aunin ya yi daidai da kunnuwa.
• Dakata na ɗan lokaci sannan kuma tayar da dumbbells zuwa wurin farawa ta hanyar mika gwiwar gwiwar ku da amfani da triceps don ɗaga ma'auni.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, tabbatar da kula da ma'aunin nauyi da kiyaye gwiwar gwiwar ku a matsayi ɗaya a duk lokacin motsa jiki.

Lajin Don yi Ƙarya tsawo

• Riko da Ya dace: Riƙe dumbbells kai tsaye sama da ƙirjin ku tare da tafukan ku suna fuskantar juna. Rikon naku yakamata ya kasance mai ƙarfi amma ba matsewa ba. Kuskure na yau da kullun shine kamawa da ƙarfi, wanda zai iya haifar da rauni a wuyan hannu.
• Motsi Mai Sarrafa: A hankali rage dumbbells har sai sun kasance kusa da kunnuwanku, kiyaye gwiwar gwiwar ku a kusan kusurwa 90-digiri. Makullin shine motsawa cikin tsari, santsi. Ka guji kuskuren motsi da sauri ko jujjuya nauyi, wanda zai iya haifar da rauni.
• Matsayin gwiwar gwiwar hannu: Tsaya gwiwar gwiwar ku kusa da kan ku cikin motsi. Kuskure na yau da kullun shine barin gwiwar hannu su fashe zuwa ɓangarorin, wanda zai iya sanya damuwa mara amfani.

Ƙarya tsawo Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarya tsawo?

Ee, mafari tabbas za su iya yin aikin tsawaita Ƙarya. Yana da babban motsa jiki don ƙarfafawa da sautin triceps da sauran tsokoki a cikin hannuwa. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da jimirinsu suka inganta. Idan kuna da wata damuwa ta kiwon lafiya, yana da kyau koyaushe ku tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai ba da lafiya kafin fara sabon tsarin motsa jiki.

Me ya sa ya wuce ga Ƙarya tsawo?

• Ƙarƙashin Ƙarya Baya yana buƙatar ka kwanta a bayanka kuma ka ɗaga jikinka na sama da kafafunka, ƙirƙirar siffar V.
• 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 Ƙarya yana sa ku kwance a gefe ɗaya kuma ku ɗaga saman ƙafar ku da hannu don haifar da jin dadi.
• Girmancin tsinkaye na kwance ya ƙunshi kwance a baya tare da dumbbell a kowane hannu, yana shimfiɗa hannayenku a kan ƙwararru don rage nauyi.
• Ƙafar Ƙafar Kwance tana buƙatar ka kwanta a bayanka kuma ka shimfiɗa ƙafa ɗaya a lokaci guda, kiyaye ɗayan, wanda ke kaiwa ƙananan tsokoki na ciki.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarya tsawo?

• Push-ups: Push-ups kuma suna aiki da triceps, kazalika da ƙirji da kafadu, suna ba da cikakkiyar motsa jiki na sama wanda ya dace da keɓewar triceps a cikin tsawo na kwance.
• Skull Furjes: Kamar fadada, Skull Surfersan wasan kwaikwayo ne musamman don ƙarfafa wannan ƙungiyar tsoka, da kuma taimaka wajen inganta amfanin da ya samu daga fadada karya.