Motsa jiki don biceps, triceps, forearms da kafadu

Wadatacce

• Motsa jiki don biceps
• Gudun zare
• Thread / Direct Curl
• Motsa jiki don triceps
• Faransa triceps
• Triceps akan igiya
• Triceps akan benci
• Gabatarwa
• Wyallen hannu
• Darasi na Kafada
• Shouldara kafada
• Tsawan gefen

Ayyukan motsa jiki na biceps, triceps, kafadu da ƙafafun hannu suna amfani da sautin da ƙarfafa tsokoki na hannu, rage ƙyallen wannan yanki. Koyaya, don tsoka tayi girma yana da mahimmanci a daidaita tsarin abinci, shan abinci mai wadataccen sunadarai kuma a wasu lokuta, kayan abinci irin su Whey Protein, tare da jagorar likita. Duba waɗanne ne mafi kyawun abinci don samun ƙarfin tsoka.

Dole ne a gudanar da motsa jiki gwargwadon burin mutum da kuma shirinsa na zahiri, kuma ya kamata kwararren ilimin motsa jiki ya ba da shawarar. Dogaro da makasudin, ya kasance ƙarfin jijiyoyin jiki, ƙarfin ƙarfi, rage nauyi ko hauhawar jini, ƙwararren yana nuna adadin maimaitawa da jerin, ƙarfin horo da nau'in motsa jiki, kuma ana iya nuna motsa jiki na mutum ko na mutane da yawa, waɗanda sune cewa ana kunna dukkan ƙungiyoyi, kamar misali a cikin latsa benci, wanda a ciki ake aiki da kirji, triceps da kafaɗu, misali.

Yana da mahimmanci a bi mai ƙwarewa don a cimma buri kuma saboda haka babu gajiya ta tsoka, ana ba da shawara cewa mutum ya huta ƙungiyar tsoka da suka yi aiki a ranar kuma, don haka, za a iya samun riba.

Duba wasu zabin motsa jiki na biceps, triceps, forearms da kafadu:

Motsa jiki don biceps

Gudun zare

Don aiwatar da zaren guduma, riƙe dumbbell a kowane hannu, kusa da jiki, tare da tafin yana fuskantar ciki, da lanƙwasa gwiwar hannu har sai dumbbells ɗin suna tsaye a kafaɗa.

Thread / Direct Curl

Ana iya yin wannan aikin tare da dumbbells ko barbell. Don yin motsa jiki, ya kamata ka lankwasa ka miƙe gwiwar ka, zai fi dacewa ba tare da motsa kafadun ka ba ko yin motsin ramuwar gayya tare da jikin ka don a iya yin aikin biceps ɗin ka a hanya mafi kyau.

Motsa jiki don triceps

Faransa triceps

Tsaye, riƙe dumbbell kuma sanya shi a bayan kai, yin jujjuyawar motsi da ƙarin ƙarfin gaban goshin. Idan akwai diyya a cikin kashin baya, ma'ana, idan yanayin bai fita ba, za'a iya yin aikin a zaune.

Triceps akan igiya

Ya kamata ku rike igiyar, ku bar gwiwar gwiwar a manne a jiki sannan ku ja igiyar zuwa kasa har sai an kara gwiwar hannu sannan sai ku koma inda aka fara, wanda shine lokacin da farcen yake kusa da jiki. Yana da mahimmanci a guji tura kafadu don kar a tayar da hankali wannan yankin.

Triceps akan benci

Don yin wannan motsa jiki, ya kamata mutum ya zauna a ƙasa tare da ƙafafun kafa-juzu'i ko faɗaɗa kuma sanya hannayen a kan kujerar kujera ko benci, yin motsi na ɗagawa ta jiki don duk nauyin jiki yana cikin makamai, aiki, kamar wannan, triceps.

Gabatarwa

Wyallen hannu

Ana iya yin wannan aikin ta hanyar bi ko ta wani bangare. Ya kamata mutum ya zauna ya riƙe dumbbell, yana tallafawa ƙwanƙwasa a kan gwiwoyi, kuma ɗaga da runtse dumbbell kawai tare da ƙarfin wuyan hannu, guje wa duk yadda zai yiwu don kunna wani rukuni na tsoka. Hakanan za'a iya yin sassaucin wuyan hannu ta amfani da ƙwanƙwasa ko maimakon dumbbell.

Darasi na Kafada

Shouldara kafada

Ana iya yin wannan aikin ko dai a tsaye ko a zaune kuma ya kamata a yi shi ta hanyar riƙe dumbbells a tsayin kafada, tare da tafin hannu a ciki, da ɗaga dumbbells ɗin a kan kai har sai an ɗage gwiwar hannuwanku. Hakanan zaka iya yin motsi ɗaya tare da tafin hannunka yana fuskantar gaba.

Tsawan gefen

Riƙe dumbbell tare da tafin hannu yana fuskantar ƙasa kuma ɗaga dumbbell a gefe zuwa tsayin kafaɗa. Bambancin wannan aikin shine dagawar gaba, wanda a maimakon ɗaga kai tsaye, sai a ɗaga dumbbell a gaba.