7 motsa jiki don horon triceps a gida

Wadatacce

• Yadda ake wasan motsa jiki na triceps
• 1. Triceps akan benci
• 2. Tsayawa triceps tsawo
• 3. Karya triceps
• 4. Triceps ta koma baya
• 5. armaga hannu a kaikaice
• 6. lankwasa hannu
• 7. Fanshin hannu
• Abin da za a yi bayan horo
• 1. kwance a kwance
• 2. Miqewa a bisa kai

Horon horo a gida yana da sauki, mai sauki kuma yana taimakawa cimma buri daban-daban, daga toning, rage flaccidity, kara karfin tsoka don inganta goyan gwiwar hannu, sassauci da karfin hannu kuma ya kamata a kara shi a aikin motsa jiki. Mako-mako.

Za a iya yin atisayen ga triceps tare da ko ba tare da amfani da nauyi ba, duk da haka yana da muhimmanci a yi la'akari da yanayin yanayin jiki da iyakokinsa don guje wa kowane irin rauni kamar ɓarkewar ƙwayoyin cuta ko tendonitis, alal misali. Wannan shine dalilin da ya sa ya kamata ku dumi kafin motsa jiki, kasancewa mai kyau zaɓi don matsar da hannayenku sama da ƙasa a madadin, sau da yawa a cikin saurin sauri ko yin tsalle tsalle, misali.

Manufa ita ce yin gwajin likita kafin fara duk wani motsa jiki kuma yana da jagoranci daga mai ilmantarwa na jiki wanda dole ne ya nuna nauyin kowane motsa jiki daban-daban.

Yadda ake wasan motsa jiki na triceps

Za'a iya yin horon triceps a gida sau 2 zuwa 3 a mako, a cikin saiti 2 zuwa 3 na maimaita 10 zuwa 12, gwargwadon aikin. Manufa ita ce zaɓar motsa jiki 3 zuwa 4 a kowane motsa jiki.

Wasu zaɓukan motsa jiki don yin motsa jiki a gida sune:

1. Triceps akan benci

Abubuwan da ke kan benci suna taimakawa wajen yin aiki da ƙarfi da juriya na abubuwan, ban da tsokoki na kafaɗun, baya da tsakiya, wanda ke taimakawa ƙarfafa waɗannan tsokoki da haɓaka daidaito da matsayi. Don yin wannan aikin ba lallai ba ne don amfani da nauyi, kawai kujera ko benci.

Yadda ake yin: ɗauki kujera ko benci, zauna a kan bencin ka ɗora tafin hannunka a kan kujerar, kusa da cinyoyinka. Rike hannunka a cikin mazaunin ka kuma motsa jikinka gaba, tare da miƙe kafafunka. Lanƙwasa gwiwar hannu, rage ƙasa da jikinka gwargwadon yadda za ka iya har sai gwiwar hannu ta samar da kusurwa 90, ta tallafawa nauyin jikinka a hannayenka. Matsa jiki sama don sake fara motsi. Yi saiti 3 na 10 zuwa 12 maimaitawa. Idan motsa jiki yana da matukar wahala, zaka iya yin hakan tare da durkusa gwiwanka ka kawo ƙafafunka kusa da jiki don yin juye-juye da ƙasa.

2. Tsayawa triceps tsawo

Tsawan triceps yana aiki tare da ƙarfin triceps, deltoids da trapezius kuma dole ne ayi ta amfani da nauyi azaman dumbbell ko, idan baku da shi, zaku iya sanya kunshin kilogram 1 ko fiye 1 a cikin jakar baya , ko amfani da kwalban dabba da yashi a ciki, misali.

Yadda ake yin: a tsaye da ƙafafunka faɗi-faɗi dabam, riƙe nauyi tare da hannayenka biyu a bayan kai, tare da gwiwar hannu biyu, kafa wata kusurwa ta 90. Aga nauyi ta hanyar miƙa hannunka sama kuma ka rage hannunka baya a hankali. Yana da mahimmanci a kiyaye ciki da duwawu.

Ya kamata a yi motsi ta shaƙar iska lokacin da makamai suke baya kuma suna fitar da numfashi yayin hawa da hannayen. Idan motsa jiki yana da wahala yayin tsayawa, zaka iya yin shi a zaune, muddin ana kulawa da kiyaye kashin baya. Wani bambancin wannan aikin shine amfani da nauyi akan kowane hannu. Ana iya yin wannan aikin a cikin saiti 2 zuwa 3 na maimaita 10 zuwa 12.

3. Karya triceps

Tsawan triceps da ke kwance wani zaɓi ne mai kyau ga triceps, saboda yana aiki da ƙarfi, juriya, ƙari ga haɓaka ƙaruwar ƙwayar tsoka da ƙarar. Don cimma waɗannan burin, ya kamata a yi amfani da nauyi kamar su dumbbells, barbells ko kwalaben dabbobi da yashi a ciki.

Yadda ake yin: kwanta a ƙasa kaɗan kuma lanƙwasa ƙafafunka don ƙafafunka su daidaita a ƙasa. Riƙe nauyi a kowane hannu, miƙa hannunka sama zuwa rufi. Bayan haka, tanƙwara gwiwar hannu har sai hannayenku masu nauyi sun kusa zuwa kafaɗunku. Komawa zuwa wurin farawa. Maimaita wannan motsi sau 10 zuwa 12, yin saiti 2 zuwa 3.

4. Triceps ta koma baya

Kwancen triceps motsa jiki ne wanda ke taimakawa don samun ƙarfi da ƙwayar tsoka a cikin wannan yankin kuma ya kamata a yi tare da amfani da nauyi azaman dumbbell ko kwalban dabba da yashi, misali.

Yadda ake yin: tsaya tare da gwiwoyinku kaɗan da lanƙwasa kuma durƙusa gaba tare da bayanku madaidaiciya. Riƙe nauyi da hannu ɗaya kuma sa hannun da aka miƙa a layi tare da jiki. Lanƙwasa hannu mai riƙe nauyi a gaba, a kusurwar digiri 90 a gwiwar hannu. Wata hanyar yin wannan motsa jiki ita ce riƙe nauyi a kowane hannu kuma yin motsi tare da hannu biyu a lokaci guda. Idan yana da wahalar yin motsi a tsaye, zaka iya tallafawa gwiwa ɗaya a kan benci ko kujera, misali. Maimaita wannan motsi sau 8 zuwa 12 kuma maimaita tare da sauran hannun. Ana iya yin wannan aikin a cikin jerin 3 zuwa 4.

5. armaga hannu a kaikaice

Tsawan gefen yana aiki akan ƙarfi da juriya na triceps, ban da ƙwayoyin kafada waɗanda ke taimakawa wajen kiyaye daidaito da daidaito. Wannan aikin yakamata ayi tare da amfani da nauyi kamar dumbbells kuma, idan baku dasu, zaku iya amfani da kwalbar dabba da ruwa ko yashi ko jakunkuna tare da shinkafa 1 ko 2kg ko wake a kowannensu.

Yadda ake yin: ka tashi tsaye, ka shimfiɗa ƙafarka kafada kafada nesa da lankwasa gwiwoyinka kaɗan. Riƙe nauyi a kowane hannu, tare da daidaita hannayenka zuwa jikinka. Sannu a hankali ɗaga hannayenka zuwa tsayi na kafaɗa kuma a hankali koma matsayin farawa. Yana da mahimmanci a kulla ciki, sha iska yayin da hannayenka suke a layi tare da jikinka, kuma fitar da numfashi lokacin da ka ɗaga hannunka. Yi saiti 2 zuwa 3 na maimaita 10 zuwa 12.

6. lankwasa hannu

Karkatar da lankwasawar hannu wani motsa jiki ne wanda yake taimakawa aiki da karfi da kuma juriya na triceps, biceps da deltoids.

Yadda ake yin: ɗauki sama don ƙirƙirar sha'awar jikinka kamar kujeru, kujera, puff, wasan motsa jiki ko dandamalin motsa jiki. Taimakawa hannayenka akan shimfidar karkata, tare da hannunka hade da jikinka, kadan fiye da fadin kafada da ƙafa a ƙasa. Jiki ya zama madaidaici tare da daidaitawa ta baya tare da gangar jikin. Yi kwangilar ciki, lanƙwasa gwiwar hannu har sai kirjinku ya taɓa farfajiyar kuma ya koma wurin farawa. Kuna iya yin saiti 2 zuwa 3 na maimaita 8 zuwa 10 kowannensu, yana hutawa daga 60 zuwa 90 sakan tsakanin saiti.

7. Fanshin hannu

Ana ɗaukar kwamitin gaban hannu a matsayin cikakken motsa jiki, yayin da yake aiki da ƙyalle, ciki, cibiya da sauran tsokoki na jiki kamar ɗanɗano da kafadu. A cikin wannan aikin ba lallai ba ne don amfani da nauyi ko dumbbells.

Yadda ake yin: kwanciya a kan cikin jikinka sannan ka daga jikinka, ta hanyar tallafawa goshin hannunka da yatsunka ne kawai a kasa, koyaushe tare da kwancen ciki da gindi da kai da jikinka a madaidaici, masu hada kai da kashin bayanka. Ya kamata ku tsaya a wannan matsayin na tsawon lokacin da zai yiwu. Kuna iya farawa tare da daƙiƙa 30 kuma a hankali ƙara lokaci. Wannan aikin ba a jere yake ba.

Abin da za a yi bayan horo

Bayan horo na triceps, ya kamata a miƙa miƙa don taimakawa shakatawa tsokoki, sautin tsokoki, haɓaka sassauci, ƙara wurare dabam dabam da hana raunin da rauni.

1. kwance a kwance

Ya kamata a yi shimfida a kwance a tsaye don bawa triceps damar mikewa da kyau, da kara sassauci da kewayon motsin hannu.

Yadda ake yin: tsaye da kafafu kafada-faɗi kusa da gwiwoyi kaɗan lanƙwasa, sanya hannunka na dama a duk jikinka a matakin kafaɗa. Tare da hannunka na hagu, ka riƙe hannunka na dama a wannan matsayin ta latsa hannunka na dama a kan kirjinka. Riƙe wannan matsayin na sakan 30 kuma maimaita tare da hannun hagu. Kuna iya maimaita 3 zuwa 4 ga kowane hannu.

2. Miqewa a bisa kai

Wannan miƙawa, yana ba da damar shimfiɗa triceps, kirji da kashin baya, kuma dole ne a yi a tsaye ko zaune.

Yadda ake yin: ɗaga hannu ka lanƙwasa gwiwar ka, ɗora hannunka zuwa bayan ka ko bayan wuyan ka. Tare da dayan hannunka, ka ja gwiwar ka zuwa kan ka dan ka shimfiɗa kayan ka. Yi wannan motsi na dakika 20 zuwa 30. Maimaita tare da sauran hannu. Wannan aikin ba a jere yake ba.