CABLE ROPE OVERHEAD TRICEPS EXTENSION
Ƙwaƙwalwar sama da ƙasa yana haɓaka shimfiɗa da haɓaka mafi girman kai na triceps, dogon kai, ta hanyar ɗaga hannayen sama.
Igiyar kebul na saman triceps tsawo shine motsa jiki inda kake tsaye yana fuskantar nesa da injin kebul kuma ka ja abin da aka makala igiya sama daga bayan kai. Ɗaga hannaye a sama (juyawar kafada) yana sanya dogon kan triceps-kai kaɗai wanda ya ketare haɗin gwiwa na kafada-a cikin matsayi mafi tsayi. Haɗa tsayin daka na igiyoyi tare da 'yancin motsi da igiya ke bayarwa, wannan motsa jiki yana da tasiri sosai don gina kaurin hannu gaba ɗaya.
- Tsokoki na farko
- Triceps Brachii (Dogon kai)
- Tsokoki na ƙari
- Serratus Gaban · Core
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Ƙarar gwiwar hannu
Menene mafi kyawun tsayin jallo?
Ƙananan saiti yana ba da damar mafi girman kewayon motsi amma yana iya dagula baya; saitin tsakiya yakan fi kwanciyar hankali. Nemo tsayin da ya fi dacewa da ku.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Saita kebul ɗin kuma kama igiyar
Saita juzu'in na USB zuwa matsakaici ko matsakaici. Ka kama igiyar da hannaye biyu, ja ta bisa kan ka, ka tsaya a nesa da injin.
- 2
Kafa tabbataccen matsayi
Mataki ɗaya gaba don tallafawa jikinka. Lanƙwasa gwiwar gwiwar ku don haka igiyar ta kasance kusa da bayan kan ku, kuma ku ci gaba da nuna gwiwar ku zuwa rufin.
- 3
Tura sama sama (kwagi)
Fitar da numfashi da kuma miƙe hannuwanku zuwa sama ta hanyar jujjuyawa a gwiwar hannu. A saman, kunna ƙarshen igiya a waje don ƙarfafa ƙanƙanwar triceps.
- 4
Rage hankali (miƙe)
Inhale kuma a hankali komawa zuwa wurin farawa, jin tsayin tsayin kan triceps. Tabbatar cewa gwiwar hannu ba su fita zuwa gefuna ba.
LONG HEAD MAXIMIZATION
Me Yasa Aka Dago Sama?
Dogon shugaban triceps ya samo asali ne akan scapula, ma'ana tsawonsa yana shafar matsayi na kafada. Ta hanyar ɗaga hannuwanku sama, an sanya dogon kan a cikin cikakken yanayin tsayi, yana karɓar siginar girma mai ƙarfi lokacin da aka yi lodi. Wannan shine sirrin gina ƙarar hannun sama wanda daidaitattun ƙungiyoyin turawa ba zasu iya kaiwa ba.
Lokacin amfani da abin da aka makala igiya, kar kawai a daidaita hannuwanku; yi amfani da dabarar 'raga' a saman ta hanyar ja igiyar waje don ƙugunanka su fuskanci waje. Wannan yana haɗa kai da kai na gefe da na tsakiya yadda ya kamata, yana haifar da ƙarin ci gaban triceps.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye igiyar igiya ta saman Triceps Extension mai maimaitawa.
Motsi mai amfani yana ƙarewa kafin jikin jikin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Rike triceps brachii (dogon kai) yana samar da motsi yayin da serratus na gaba · core yana goyan bayan jeri ɗaya daga maimaitawar farko zuwa na ƙarshe.
Yi amfani da tsarin ragewa mai sarrafawa na kusan daƙiƙa biyu zuwa uku kuma ku guji bouncing ta hanyar canji. Idan maimaitawar ƙarshe ta zama guntu, sauri, ko a bayyane ta bambanta da ta farko, rage kaya ko dakatar da saitin kafin dabara ta rushe.
Muhimmin bayani: Ci gaba da Cable Rope Overhead Triceps Extension kawai bayan kowane maimaitawa yana bin hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Wuce kitse na lumbar
- Abin da kake gani
- Kirjin yana tashi kuma baya bariki ya zama siffa 'C' lokacin tura nauyin.
- Dalili mai yiwuwa
- Rashin ƙarfin asali ko amfani da nauyi mai nauyi.
- Yadda ake gyarawa
- Shiga cikin ciki don kiyaye ƙashin ƙashin ƙugu kuma ka ɗan ɗan ɗan karkata gangar jikinka gaba don daidaita ja da kebul ɗin.
Hannun gwiwar hannu
- Abin da kake gani
- Hannun hannu suna bajewa zuwa tarnaƙi yayin da kuke rage igiya.
- Dalili mai yiwuwa
- Iyakantaccen sassaucin triceps ko hanyar motsi mara daidai.
- Yadda ake gyarawa
- Mayar da hankali kan kiyaye gwiwar gwiwar ku a cikin juna kuma ku ajiye hannayen ku na sama a tsaye.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Zazzagewar Ƙarar Sama
Yi motsi yayin da kuke zaune a kan benci don rage ƙananan shigar jiki da ƙara ware triceps.
Kebul na Hannu ɗaya na Ƙarfafawa
Yi aiki da hannu ɗaya a lokaci guda don cimma babban kewayon motsi da magance rashin daidaituwar tsoka.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Kebul na sama na sama yana gina gaba ɗaya firam ɗin hannunka. Matsar da hankali yayin kiyaye tashin hankali akai-akai.
Yawanci
Sau 2 a mako
Haɗa tare da turawa (waɗanda ke mai da hankali kan ƙanƙancewa) don samar da cikakken abin ƙarfafawa.
Ƙarar
3-4 na 12-15 reps
Matsakaicin matsayi mafi girma shine manufa don jin shimfiɗa mai zurfi a cikin dogon kai.
- Daidaita nisan ku daga na'ura don haka kebul ɗin ya kasance mai ɗorewa a cikin wakilin.
- Rage nauyi sama da daƙiƙa 3 don haɓaka shimfiɗa akan tsoka.
- Fitar da numfashi yayin da kake turawa sama da numfashi yayin da kake kasawa.
Tambayoyin da ake yawan yi
Zan iya amfani da EZ-bar maimakon?
Ee, za ku iya. Koyaya, igiyar galibi tana da kyau saboda tana ba ku damar kunna hannuwanku a saman don mafi kyawun ƙanƙancewar kololuwa.
