4 Triceps ya miƙa don tsokoki

Wadatacce

• Mikewa
• 1. Sama triceps shimfidawa
• Don yin wannan:
• 2. Triceps tawul yana shimfidawa
• Don yin wannan:
• 3. Takaitawa a kwance
• Don yin wannan:
• 4. Dynamic triceps dumama jiki
• Don yin wannan:
• Ta yaya waɗannan shimfidawa suke taimakawa
• Tsanaki
• Lokacin da za a yi magana da kwararren likita
• Layin kasa

Hanyoyin Triceps sune yatsun hannu wanda ke aiki da manyan tsokoki a bayan hannunka na sama. Ana amfani da waɗannan tsokoki don haɓaka gwiwar hannu da kuma daidaita kafada.

The triceps suna aiki tare da biceps don yin mafi ƙarfin motsi na gaban goshi. Suna ɗaya daga cikin mahimman tsokoki don haɓaka ƙarfin jiki na sama, wanda yake da mahimmanci yayin da kake tsufa.

Hanyoyin Triceps suna haɓaka sassauƙa kuma na iya taimakawa hana raunin rauni.

Mikewa

Koyaushe ka miƙa zuwa mataki wanda yake da kwanciyar hankali ba tare da wuce iyakar ka ba. Wannan zai taimaka muku samun fa'idodi mafi yawa da hana rauni. Hakanan yana da mahimmanci dumama da sassauta tsokoki kafin miƙa su.

Gwada sauƙi, dumi dumi na mintuna 5 zuwa 10 kafin fara miƙawa. Wannan na iya kunshe da saurin tafiya, motsa jiki mai haske, ko tsalle-tsalle don samun tsokokin ku dumi da bugun zuciyar ku.

Ana iya yin miƙa hannu a kan kansa ko kafin ko bayan aikin motsa jiki. Kula da numfashi mai santsi da na dabi'a a duk al'amuranka kuma ka guji yin bouncing.

Anan akwai shimfida triceps huɗu waɗanda zaku iya gwadawa a gida.

1. Sama triceps shimfidawa

Kuna iya yin shimfiɗa saman triceps yayin tsaye ko zaune.

Don yin wannan:

1. Iftaga kafaɗunka sama zuwa ga kunnenka sannan ka ja su ƙasa da baya.
2. Miƙa hannunka na dama zuwa rufi, sa'annan ka durƙusa a gwiwar hannu don kawo dabino na dama zuwa tsakiyar bayanka, yana kwantar da yatsanka na tsakiya tare da kashin bayanka.
3. Yi amfani da hannun hagu don tura gwiwar hannu a hankali zuwa tsakiya da ƙasa.
4. Riƙe wannan yaɗa sakan 30 na maimaita uku zuwa huɗu a kowane gefe.

2. Triceps tawul yana shimfidawa

Wannan shimfiɗa yana da zurfin zurfin zurfin saman triceps. Zaka iya amfani da mashaya ko madauri a madadin tawul. Yayin shimfidawa, bude kirjin ka ka shiga tsokokin ka.

Don yin wannan:

1. Fara a wuri ɗaya kamar yadda shimfiɗa ƙwanƙwasa sama yake, riƙe tawul ko madauri a hannun damanka.
2. Kawo gwiwar hannunka na hagu ƙasa tare da jikinka na gefen hannu sannan ka kai hannunka sama don riƙe ƙasan tawul ɗin, ka ajiye bayan hannunka a bayanka.
3. Ja hannayenka zuwa kwatance.

3. Takaitawa a kwance

Wannan shimfidawa yana taimakawa wajen kara sassauci. Kuna iya yin sa yayin tsaye ko zaune.

Don yin wannan:

1. Kawo hannunka na dama a fadin jikinka.
2. Lanƙwasa gwiwar gwiwar ka kaɗan.
3. Yi amfani da hannun hagu don jagorantar motsi yayin da kake latsa hannunka cikin kirjin ka kuma zuwa hagu.
4. Riƙe wannan yatsan sakan 30 kuma yi maimaita uku zuwa huɗu a kowane gefe.

4. Dynamic triceps dumama jiki

Duk da yake wadannan motsin ba na fasaha bane a shimfide suke, suna da dumama mai amfani wanda zai taimaka maka sassauta kayanka.

Don yin wannan:

1. Mika hannayenka a mike zuwa bangarorin don su yi layi daya da kasa tare da tafin hannunka yana fuskantar kasa.
2. Juya hannayenka cikin da'irar baya.
3. Juya hannayenka a da'irar gaba.
4. Juya tafin hannunka don fuskantar gaba kuma kaɗa hannayenka gaba da baya.
5. Yi motsi iri ɗaya tare da tafin hannunku na fuskantar baya, sama, da ƙasa.
6. Yi kowane motsi na dakika 30 don maimaita biyu zuwa uku.

Ta yaya waɗannan shimfidawa suke taimakawa

Ana iya amfani da waɗannan shimfidawa don taimakawa sassaucin ƙwayar tsoka da taimakawa cikin raunin rauni. Hanyoyin Triceps suna inganta sassauci, tsawaita tsoka, da kuma kara yawan motsi.

Ari da, za su iya taimakawa don hana tsokoki mai ƙarfi, sassauta kayan haɗin kai, da haɓaka wurare dabam dabam, duk yayin amfani da babu ko ƙananan kayan aiki.

Idan kuna son mayar da hankali kan ƙarfin ƙarfafawa, haɗa wasu ayyukan motsa jiki. Icearfin Triceps yana da amfani wajen turawa da jefa abubuwa, da ayyukan wasan motsa jiki.

Tsanaki

Hanyoyin Triceps na iya taimakawa don taimakawa ciwo da rashin jin daɗi. Koyaya, bai kamata kuyi waɗannan shimfidawa ba idan kuna da ciwo mai tsanani ko damuwa game da ƙasusuwa ko haɗin gwiwa.

Idan kun sami rauni na kwanan nan, jira har sai kun kusan murmurewa don fara miƙawa. Tsaya nan da nan idan kun ji wani ciwo a lokacin ko bayan waɗannan shimfidawa. Gina a hankali, musamman idan yawanci ba ku da ƙarfi a jiki ko kuma kuna da damuwa da wuyanku, kafadu, ko hannayenku.

Lokacin da za a yi magana da kwararren likita

Yi magana da likitanka idan kana da rauni ko damuwa game da lafiyar da triceps ya miƙa ko kuma idan kana amfani da miƙaƙƙun don takamaiman dalilai na warkarwa.

Hakanan, kuna so ku nemi goyan bayan ƙwararren masaniyar motsa jiki idan kuna son daidaita aikinku na yau da kullun don bukatunku.

Kwararren masanin motsa jiki zai iya taimaka muku wajen hada shirin kuma ku tabbatar kuna yin dukkan abubuwanda aka tsara daidai, wanda zai iya zama da fa'ida ta gaske. Yi la'akari da yin rajistar 'yan zaman ɗaya-ɗaya, aƙalla a matakan farko.

Layin kasa

Takeauki lokaci don yin triceps don faɗaɗa ƙarfin ku, sassauƙa, da kewayon motsi. Wadannan hanyoyi masu sauki ana iya yinsu a kowane lokaci kuma ana iya aiki dasu cikin kwanakinku cikin kankanin lokaci.

Yi magana da likitanka kafin fara shirin motsa jiki, musamman ma idan kana da wata damuwa ta jiki wanda zai iya shafar. Gina sannu a hankali kuma koyaushe kuyi aiki a cikin iyakokin ku. Bayan lokaci, za ku ga fa'idodi a cikin rayuwar yau da kullun da wasan motsa jiki.