DUMBBELL OVERHEAD TRICEPS EXTENSION
Ka ɗaga hannunka sama da kai don shimfiɗa dogon kan triceps ɗinka zuwa matsananci da Ɗauki na hannunka.
Zauna akan benci ko tsaya a tsaye kuma riƙe dumbbell ɗaya a hannaye biyu. Riƙe farantin ciki na dumbbell kamar yana riƙe shi kuma ɗaga shi sama da kai. Sanya gwiwar gwiwar ku kusa da kunnuwan ku, shaka, ji an miƙe triceps ɗin ku sosai, sannan ku dawo numfashinku.
- Tsokoki na farko
- Triceps brachii
- Tsokoki na ƙari
- Gaban Deltoid · Hannun gaba · Core
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Ƙarar gwiwar hannu
Shin yana da kyau a yi shi a tsaye ko a zaune?
Yin aiki yayin zaune yana rage damuwa a kan ƙananan baya kuma an fi bada shawarar ga triceps.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Shirye da Riko
Riƙe dumbbell da hannaye biyu kuma ɗaga shi sama da kai. Bude ƙirjin ku kuma ɗaure zuciyar ku don daidaita kashin baya.
- 2
Rage dumbbell (hutawa)
Yayin da kake ajiye gwiwar gwiwar hannu, sannu a hankali rage dumbbells a bayan kai. Rage ƙasa sosai domin gwiwar gwiwar ku sun karkata aƙalla digiri 90.
- 3
Ƙarƙashin ƙasa
Kula da tashin hankali a wurin da aka shimfiɗa triceps don 1 seconds.
- 4
Tura a tsaye (janye)
Yin amfani da gwiwar gwiwar ku azaman axis, tura dumbbells baya sama sama da kai. Yarda da triceps ɗinku da ƙarfi a saman.
LONG HEAD HYPERTROPHY
Kammala tsokoki na baya na hannu, dogon kai na triceps
Dogon kan triceps yana haɗe zuwa scapula kuma an fi shimfiɗa shi lokacin da aka ɗaga hannu sama. Ƙwayoyin sama na sama suna amfani da wannan siffa ta jiki don bayarwa.
Idan dogon kai ya ci gaba, ƙarar baya zai yi tasiri mai yawa lokacin da aka rage hannun. Don cimma wannan, dole ne ku yi hattara kar ku karkatar da bayanku da yawa kuma kuyi ja da baya a duk lokacin motsi.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye Dumbbell Overhead Triceps Extension mai maimaitawa
Motsi mai amfani yana ƙarewa kafin ƙwanƙolin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Rike triceps brachii yana haifar da motsi yayin da deltoid na gaba · gaɓoɓin goshi · core 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 Dumbbell 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
Tsawancin baya
- Abin da kake gani
- Matsayin da ƙananan baya ke lanƙwasa kamar baka lokacin rage dumbbell.
- Dalili mai yiwuwa
- Rashin ƙarfin asali ko ƙayyadaddun motsin kafada.
- Yadda ake gyarawa
- Matsa tsokoki na ciki don tura haƙarƙarinku ƙasa, kuma ku matse gindinku don kula da kashin baya.
Gishiri baya
- Abin da kake gani
- Wani al'amari wanda aka baje gwiwar gwiwar hannu kusa da digiri 90 zuwa ɓangarorin biyu.
- Dalili mai yiwuwa
- Ƙoƙarin tallafawa nauyi ta hanyar shiga tsokoki na kafada.
- Yadda ake gyarawa
- Kula da jin daɗin kawo gwiwar gwiwar ku zuwa kunnuwanku.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Arm Dumbbell Ƙarfafa Sama
Yi hannu ɗaya a lokaci guda don faɗaɗa kewayon motsi kuma daidai jin kuzarin kowane hannu.
Cable Overhead Extension
Yana amfani da igiyoyi don kiyaye tashin hankali akai-akai a duk sassan motsi.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Yi dumbbell sama da kari tare da tausasawa sama wanda ke ba da sakamako mai girma uku ga hannunka.
Mitar
1 ~ 2 sau
Haɗa abubuwan da aka mayar da hankali a kai a cikin aikin motsa jiki na triceps na yau da kullun.
girma
3 ~ 4 saiti, sau 12 ~ 15
Kuna iya jin madaidaiciyar mikewa da raguwa maimakon nauyi mai nauyi.
- Riƙe dumbbells da tafukan hannu don kar a rasa su.
- Rage jinkirin ku akan hanyar ƙasa don haɓaka tashin hankali akan triceps ɗin ku.
- Numfashi lokacin da kake sauka kuma ka fitar da numfashi lokacin hawa sama.
Tambayoyin da ake yawan yi
Hannuna yana ciwo.
Nauyin na iya yin nauyi da yawa ko kusurwar gwiwar hannu na iya zama mara ƙarfi. Gwada rage nauyi da kiyaye gwiwar gwiwar ku da dasa.
