Dukanmu muna so mu sami babban hannu kuma don wannan mun je gidan motsa jiki don yin aiki a kan ginin jiki. Koyaya, mutane da yawa basu san cewa mafi girman tsoka a cikin hannayen ba thearfe bane amma yankuna uku ne. Ba zaku taɓa samun manyan ƙarfi da gabobi ba idan baku kai hari kan kawuna ukun ɗin yadda ya kamata ba. Akwai hanyoyi da yawa don aiki da wannan tsoka, kuma mutane da yawa sun fi son yin aiki da tsokoki. dumbbell triceps.
Sabili da haka, zamu sadaukar da wannan labarin don gaya muku menene mafi kyawun atisaye don aiki triceps tare da dumbbells da wasu daga cikin mafi yawan nasihu akai-akai.
Dumbbell triceps
Ka tuna cewa tsoka ce da ke da ita kawuna uku waɗanda dole ne a yi aiki a keɓance kuma tare don samun sakamako mai kyau. Kuna iya aiki duka tare da nauyin jikinku, triceps tare da dumbbells kuma tare da mashaya. Zamu baku wasu nasihu game da fa'idar aiki da triceps tare da dumbbells.
Kuma shine yin aiki da waɗannan tsokoki ta amfani da dumbbells na iya kawo wasu fa'idodi don ci gaban wannan ƙungiyar tsoka. Misali, idan mukayi aiki da triceps tare da dumbbells zamu iya gyara matsalolin daidaito a jikin mu. Tabbas, dayawa daga cikinmu suna da hannu wanda yafi wani bunkasa kuma yana da sauƙin sanya shi girma. Tare da dumbbells muna aiki kai tsaye kuma muna iya gudanar da motsa jiki gaba daya zuwa wani sashi na jiki kuma yasa tsoka tayi aiki gaba daya. Idan mukayi aiki dashi da mashaya, sauran jikin zai iya kaiwa rama wannan rashin ƙarfi a cikin ƙungiyar tsoka na takamaiman hannu.
Gabaɗaya, aiki triceps tare da dumbbells yana fifita kewayon motsi. Zangon tafiya ko motsawar motsa jiki duka sarari ne da muke motsawa yayin motsa jiki. Tare da sanduna yawanci muna iyakance a cikin wannan kewayon motsi. Bari mu ga menene mafi kyawun motsa jiki don yin aiki da triceps tare da dumbbells.
Mafi kyawun motsa jiki tare da dumbbells
Dumbbell tsaye tsaye
Motsa jiki ne wanda ke haifar da kuna a cikin wannan ƙungiyar tsoka da sauƙi. Ba lallai ne ku ɗauki nauyi da yawa ba kuma dole ne ku lura cewa dabarar ta yi daidai don kauce wa rauni. Dole ne baya ya kasance madaidaiciya cikin motsi kuma ainihin dole ne ya kasance mai aiki. Ta wannan hanyar, muna tabbatar da cewa ba a ɗora nauyi mai yawa a ƙashin bayan ba. Dole ne kuma mu kiyaye yayin ɗaga dumbbell don kar ya bugi kanmu.
Yana da kyau a riƙe hannu don ɗaga dumbbell tare da ɗayan hannunmu don inganta kwanciyar hankali na motsi. Ka tuna cewa wannan aikin ba shi da ci gaba mai wuce gona da iri wanda aka bayyana shi sosai tunda muna aiki ne a kusurwar da triceps ba za su iya yin ƙarfi da yawa ba. Tunda motsa jiki ne na tsawaita gwiwar hannu, ya fi rikitarwa, triceps na iya yin aikin izuwa cikin sauƙi, kamar dai yana da ƙanƙanin ƙugu.
Dumbbell Triceps: Bench Dumbbell Fadada
Wannan aikin yana da mahimmanci don haɓaka dogon shugaban triceps. Don yin wannan, dole ne ku kama saurin da ke saman kanku da hannu biyu ku hau sama da ƙasa ta hanyar lankwasa gwiwar hannu biyu. Yi hankali tare da yawan faɗaɗa gwiwar hannu domin hakan na iya haifar da tsagewa. Kamar koyaushe, dole ne mu daidaita lodi zuwa matakinmu.
Dumbbell Faransanci Latsa
Kodayake wannan aikin yana da tasiri sosai tare da mashaya, ana iya yin shi tare da dumbbells. An tsara shi don yin shi tare da riko na tsaka tsaki zuwa kar kayi lahani sosai a bangaren gwiwar hannu. Mutane da yawa ba sa son wannan aikin tunda ɗaukar fiber ba shi da alaƙa da gajiya. Tunda mutane da yawa suna haɗuwa da gajiya tare da motsa jiki sosai, basa amfani da wannan motsa jiki don haɓaka wannan rukunin tsoka.
Dumbbell curls da bude gwiwar hannu
Wannan hanya ce don yin aiki da triceps tare da dumbbells daga wani kusurwa. Kyakkyawan motsawa ne don samun ƙarfi. Yin wadannan raunin dole ne ka rike cikinka a daddafe a koda yaushe, ka sa duwawun ka a tsaye kuma ka kiyaye tare da motsin dumbbells.
Sauran hanyoyin da za a yi amfani da triceps
Akwai atisaye da yawa waɗanda basa aiki da triceps tare da dumbbells, amma suna iya zama kamar yadda ko sun fi tasiri. Misali, lokacin da muke aiki kirjinmu da muna yin aikin buga kwalliyar gargajiya zamuyi aiki da kayan kwalliyar mu sosai. A zahiri, a cikin wannan motsa jiki akwai iyakoki daban-daban waɗanda zasu taimaka mana sanin wane ɓangare na tsoka bai inganta sosai ba. Idan ɓangaren da muke ɗaga sandar daga kirji ya kashe mana kuɗi sosai, to wannan yanki namu bai inganta sosai ba. Koyaya, idan ɓangaren da yake kashe mana kuɗi mafi tsayi shine yatsun gwiwar hannu na ƙarshe don ɗaga sandar, to shine cewa abubuwanda muke dasu basu inganta ba.
Tare da ruɓaɓɓen turawa za mu iya yin aiki da wannan rukuni na tsoka, yana da motsa jiki mai ban sha'awa tunda za mu iya aiki tare da nauyin jikinmu kuma ba a buƙatar shigarwa. Hakanan yake don triceps bench dips.
Ragowar kalori
Kamar yadda koyaushe nake ambata a cikin dukkan labaran da suka danganci fa'idar samun tsoka, abu na farko da yakamata muyi la'akari dashi shine daidaita ƙarfinmu a cikin abinci. Jikinmu yana fahimtar motsawa kuma ƙarni na sabon ƙwayar tsoka yana da tsada sosai ga jiki da kuzari. Sabili da haka, ba za mu samar da sabon ƙwayar tsoka ba idan ba mu da rarar makamashi na dogon lokaci. Don samun rarar makamashi muna buƙatar cin karin adadin kuzari a rayuwarmu ta yau da kullun fiye da yadda muke cinyewa.
Kasancewa yawan cin kalori fiye da yadda ake ci an san shi da sunan rarar caloric. Abubuwan buƙatunmu na makamashi don kiyaye nauyi sun kasu kashi kashi na yawan kuɗaɗen kuzarinmu da aka kashe ban da motsa jiki wanda ba shi da alaƙa da motsa jiki. Don wannan dole ne mu ƙara motsa jiki da muke yi yayin horo na nauyi kuma idan muna yin cardio. Adadin adadin kuzari da muke samu shine cin abin da dole ne mu ci don kiyaye nauyi. Idan muna so mu sami karfin tsoka dole ne mu kara da cewa cal ta 300-500 kcal, ya danganta da manufarmu da matakinmu. Idan ba tare da wannan rarar adadin adadin kuzari ba zamu iya sanya tarkon mu yayi girma.
Ina fatan cewa tare da wannan bayanin zaku iya ƙarin koyo game da yadda ake aiki da triceps tare da dumbbells.