LYING TRICEP EXTENSION
Ƙarfafa triceps na kwance shine mafi ƙarfin ƙarfin motsa jiki na triceps wanda ke haɓaka tsayin kai ta hanyar gyara gwiwar hannu.
Ƙwararren ƙwanƙwasa na kwance (wanda aka fi sani da kwanyar kwanyar) wani motsa jiki ne da ake yi ta hanyar kwanciya a kan benci da sauke barbell ko EZ-bar zuwa kan ka sannan kuma mika hannunka. Yana mai da hankali kan haɓaka dukkan hadaddun triceps, musamman dogon kai. Ta amfani da gwiwar hannu azaman tsayayyen axis, yana ba da juriya mai ƙarfi ga triceps, kuma zaku iya daidaita mayar da hankali kan kawunan triceps daban-daban ta hanyar bambanta inda kuka rage sandar. Domin yana iya zama haraji akan haɗin gwiwar gwiwar hannu, madaidaicin yanayi da saurin sarrafawa suna da mahimmanci.
- Tsokoki na farko
- Triceps Brachii (Dogon kai)
- Tsokoki na ƙari
- Tsokoki na gaba · Matsalolin ciki
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Ƙarar gwiwar hannu
Dole ne in sauke sandar har zuwa goshina?
Ragewa kusa da goshi daidai ne, amma idan motsin kafada ya ba da izini, ragewa a bayan kai na iya kara motsa dogon kai.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Kwanta a kan benci kuma ka kama sandar
Kwanta a kan benci mai lebur kuma ka riƙe barbell ko EZ-bar ɗan kunkuntar fiye da faɗin kafada. Mika hannunka kai tsaye akan ƙirjinka don shiryawa.
- 2
Kasa ta lankwasa gwiwar hannu
Yayin da kake gyara gwiwar gwiwar hannu, sannu a hankali rage sandar zuwa goshinka ko kambin kai. Rike hannunka na sama ko dai a tsaye zuwa kasa ko kuma ka karkata kadan zuwa kanka.
- 3
Jin shimfidar triceps
Rage mashaya har sai ya kasance a saman kan ku, jin cikakken shimfiɗa a cikin triceps.
- 4
Mika gwiwar hannu don matsawa sama
Yi amfani da ƙarfin triceps ɗin ku don mika gwiwar gwiwar ku kuma ku koma wurin farawa. Tabbatar cewa gwiwar hannu ba su fita zuwa gefuna ba.
SKULL CRUSHER VARIATIONS
Goshi vs. Crown: Bambance-bambance
Rage sandar zuwa goshin ku yana sanya ƙarin kaya a kan na gefe da na tsaka-tsaki na triceps, wanda ke wakiltar sigar 'ƙwanƙarar kwanyar' na gargajiya. Sabanin haka, saukar da sandar da ta wuce kambin kan ku yana ƙara shimfiɗa dogon kai, wanda ke da fa'ida don gina kaurin hannu gaba ɗaya.
Don rage ciwon gwiwar gwiwar hannu, gwada farawa da hannayenku sun karkata kimanin digiri 15 zuwa 30 zuwa kan ku maimakon a tsaye daidai. Wannan yana kula da tashin hankali akai-akai a kan triceps a ko'ina cikin motsi kuma yana rage matsawa kai tsaye akan haɗin gwiwar gwiwar hannu. Yin amfani da EZ-bar yana da shawarar sosai saboda yana rage damuwa a wuyan hannu.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke ci gaba da maimaitawa na Ƙarya Tricep
Motsi mai amfani yana ƙarewa kafin ƙwanƙolin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Rike triceps brachii (dogon kai) yana samar da motsi yayin da deltoid na gaba · gaɓoɓin goshi suna 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 Ƙarfafa Ƙarya Ƙarya kawai bayan kowane maimaitawa ya bi hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Hannun gwiwar hannu
- Abin da kake gani
- Hannun hannu suna bajewa waje yayin da kuke rage sandar.
- Dalili mai yiwuwa
- Rashin ƙarfin triceps ko amfani da nauyi mai yawa.
- Yadda ake gyarawa
- Mayar da hankali kan kiyaye gwiwar gwiwar ku da juna kuma ku duba daidaitawar ku a cikin madubi.
Matsanancin ƙarfi
- Abin da kake gani
- Yin amfani da ƙafafu ko kafadu don jujjuya nauyi baya sama.
- Dalili mai yiwuwa
- Rashin damuwa fiye da kiba a kashe warewa.
- Yadda ake gyarawa
- Gyara duk haɗin gwiwa ban da gwiwar hannu kuma a mai da hankali kawai akan raguwar tsokar da aka yi niyya.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Dumbbell Liing Extension
Yi amfani da dumbbells don ba da izinin jujjuya wuyan hannu na halitta da kuma gyara rashin daidaituwar juna.
Ƙarƙashin Ƙarya Ƙarya
Yi motsi a kan benci mai karkata don haɓaka shimfiɗa a kan dogon kan triceps.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Ƙwaƙwalwar tricep na kwance shine mafi kyawun motsa jiki don cika bayan hannu. Ba da fifikon kwanciyar hankalin gwiwar gwiwar hannu sama da komai.
Yawanci
Sau 2 a mako
An ba da shawarar azaman matakin keɓewa na farko a cikin aikin yau da kullun na triceps.
Ƙarar
3-4 sets na 10-12 reps
Guji ƙananan jeri tare da nauyi mai nauyi don kare lafiyar gwiwar gwiwar hannu.
- Amfani da EZ-bar yana samar da kusurwar wuyan hannu mafi dacewa kuma yana taimakawa hana rauni.
- Rage nauyi a hankali sama da daƙiƙa 3 don sarrafa lokacin eccentric.
- Yi numfashi a kan hanyar ƙasa kuma ku fitar da numfashi yayin da kuke turawa sama.
Tambayoyin da ake yawan yi
Kullun gwiwar hannu na yana ciwo; akwai mafita?
Rage nauyi kuma rage lokacin ku. Hakanan, farawa da hannayenka sun karkata kaɗan zuwa kan ka na iya rage ƙwan gwiwar gwiwar hannu.
