Ƙarƙashin ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar dabara mai kyau, kuskuren yau da kullum da kuma wanda ya dace da shi

Kusan kowa a dakin motsa jiki yana yin jigon igiya na triceps, kuma kusan babu wanda yake yin su da tsabta. Ƙarƙashin yana riƙe da tsananin a kan tsoka a duk tsawon lokacin kuma ba ya azabtar da kai nan da nan don rashin tsari, wanda ya sa ya zama da amfani ga masu farawa da kuma duk wanda ke kare kullun. Ga yadda kyakkyawan suna yake, inda mutane suke yin kuskure, da kuma wanda yake amfana.

Abin da triceps ke yi da kuma dalilin da yasa kebul ɗin ke aiki

Triceps yana da kawuna uku. Kai mai tsayi yana ɗaure sama da kafaɗun kafaɗun, saboda haka yana miƙa wuya kuma yana aiki sosai sa'ad da hannayenka suke sama. Ƙarƙashin gefe da na tsakiya suna aiki a duk lokacin da ka miƙa gwiwar hannu, ba tare da la'akari da matsayin kafadu ba. Matsayi na yau da kullum tare da ƙuƙwalwar ƙuƙwalwa yana da mahimmanci a cikin gefen gefe da kuma tsakiyar, barin dogon shugaban kawai a wani ɓangare.

Abinda ke da amfani da igiya shine cewa kaya ba ya ɓace a lokacin kullewa. Da karawa da barbell, tashin hankali ya ragu yayin da hannayenka suka kusanci tsaye; a kan igiya juriya ta kasance daidai, don haka ka riƙe iko a cikin digiri 10-15 na ƙarshe na motsi, wanda shine daidai inda triceps ya fi wuya.

Saita kafin saitin farko

• Sanya pulley a saman saitin, ko kuma a kalla a matakin ido. Idan aka saita shi ƙasa sosai, aikin zai zama rabin lat.
• Tsaya 20 zuwa 30 cm daga hasumiya, ƙafafun kafafun kafa. Idan igiyar ta ja ka gaba, ka motsa ƙafa ɗaya zuwa gaba da ta gaba da inci 15 zuwa 20.
• Ka karkata jikinka zuwa gaba da digiri 10 zuwa 15, ba fiye da haka ba. Ma'anar ita ce ka daidaita gwiwoyinka da jikinka, ba don ka sunkuya a kan na'urar ba.
• Ƙafafun hannu kusa da haƙarƙarin ku, kimanin 2-3 cm daga jikin. Kada ku riƙe su, kawai kada ku bar su su yi yawo.
• Yi saiti na farko da kashi 40-50 na nauyin aikinka don maimaita 10-12 don ƙafar hannu da kafada su saba da tsari.

Mataki bayan mataki

1. Ka kama rike, ka ja shi zuwa tsayin kirji ka kulle gwiwoyinka a wurin. Wannan shi ne matsayin farawa.
2. Ka sa kafafunka su sauka a baya, ka sa kafafunka su sauka.
3. Ka miƙa gwiwoyinka na kimanin dakika 1 zuwa cikakken kulle. Hannun hannu yana kusa da cinyarka ko kuma a baya.
4. Ka riƙe na dakika 1 a kasa tare da triceps da aka matsa. Wannan shi ne sashen da yawancin mutane ke tsallakewa.
5. Komawa a karkashin iko na 2 zuwa 3 seconds, har sai hannunka ya wuce sama da daidai da bene. Wannan shi ne ƙarshen kewayon.
6. Fara maimaitawa na gaba ba tare da dakatarwa a saman ba, don haka tashin hankali ba ya raguwa a lokacin saiti.

Kuskuren da aka fi sani

Nauyin nauyi da yawa, jiki mai yawa

Idan jikinka ya ninka gaba da digiri 30 a farkon maimaitawa, nauyin yana da nauyi. Gwajin mai sauƙi: Za ka iya yin saiti na 12 ba tare da ka motsa kafadunka ba? Idan ba haka ba, ka rage kilo 5 zuwa 10. Wannan aikin warewa ne, ba wurin yin rikodin ba.

Ƙarƙashin tafiya

Idan ka ci gaba da yin hakan, sai ka yi aiki da kafafunka da kuma kafaɗunka. Ka yi tunanin cewa an saka ƙafarka a wuri kuma kawai hannunka ne yake motsawa. Idan hakan bai yi nasara ba, za a iya gyara matsalar cikin mako biyu ko uku idan aka yi amfani da kayan da ba su da nauyi sosai kuma a yi maimaitawa guda uku.

Rabin kewayon motsi

Akwai nau'i biyu: Wasu mutane ba sa daidaita gwiwar hannu gaba daya, wasu kuma suna barin rike ya tashi sosai har tashin hankali ya ragu. Yi amfani da cikakken kewayon, daga sama daidai da cikakken tsawo.

Saurin dawowa

Saitin 12 wanda ya ɗauki dakika 15 yana motsawa, ba horo ba. Tare da 1-1-2 tempo wannan saitin yana ɗaukar 45 zuwa 55 seconds, kuma wannan shine abin da kuke so.

Karyewa a wuyan hannu

Idan ka tanƙwara wuyanka don ka tura maɓallin, za ka sami nauyi a wuyanka da kuma hannunka. Ka riƙe hannunka a layi tare da hannun hannu a duk lokacin.

Riƙewa da bambance-bambancen

Igiya tana baka damar raba hannayenka kuma ka juya hannayenka waje a lokacin kullewa don karuwar karfi; mai kyau ga 12-20 reps. Madaidaiciya ko V bar yana ba da damar ɗaukar nauyi da kuma wuyan hannu mai karko, wanda ya dace da maimaita 8-12. Hannun baya na hannu daya yana jaddada tsakiyar kai, amma yana tsammanin amfani da nauyin 30-40 kashi.

Don dogon kai kana bukatar wani sama iri: Fuskarka daga pulley, igiya a bayan wuyanka, gwiwoyi sama, 3 sets na 10-12. Idan ka yi motsa jiki guda kawai na triceps a mako, wannan yana rufe fiye da turawa.

Da yawa sets, yadda sau da yawa

• 8 zuwa 14 total triceps sets a mako, yada a kan 2 zaman.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ 3 zuwa 4 aiki sets na 10 zuwa 15 maimaitawa, 1 zuwa 2 maimaitawa bar a cikin ajiya.
• Ka huta na dakika 60 zuwa 90; fiye da minti 2 ba shi da ma'ana don aikin keɓewa.
• Yadda ake ci gaba: Da zarar ka buga 3 tsabta sets na 15, ƙara 2.5 kg da kuma komawa zuwa 10-12.
• Ka sanya shi a ƙarshen zaman, bayan bencin ko latsawa.

Wanda ya dace da shi, da wanda bai dace ba

Ya dace da masu farawa da ke koyon ware gwiwar hannu, duk wanda ke da gwiwar hannu masu saurin ji wanda ba zai iya jurewa da barbell crushers ba, da kuma masu ɗagawa wanda latsawa a cikin kashi uku na sama na lif. Kuma idan ka gaji, za ka iya yin amfani da shi don ka sami lafiya, domin idan ka yi rashin lafiya ba za ka iya yin wani abu ba.

Ba ya dace da kai idan makasudinka kawai shi ne ƙarfin matsi mafi girma, inda riƙewar benci da kuma sauka suka zo na farko. Ba zai gina dogon kai ba.

Idan ba za ka iya riƙe gwiwoyinka ba har tsawon maimaitawa 12, matsalar nauyi ne, ba triceps ɗinka ba.

Lokacin da za ka je wurin likita

• Ciwon gwiwar hannu wanda ya wuce fiye da makonni 2 zuwa 3, ko ciwo a hutawa da dare.
• kumburi, ja ko zafi a kusa da gwiwar hannu.
• Rashin ji, ƙuƙwalwa ko rauni a yatsunsu, musamman ƙaramin da zoben zoben.
• Ba zato ba tsammani zafi mai zafi tare da jin daɗin fashewa yayin saiti, tare da ƙwanƙwasa ko canji mai gani a cikin siffar tsoka.
• Ƙafarka ba za ka iya daidaitawa ko lankwasawa ba bayan horo.

Har sai lokacin yana da kyau a rage nauyin da kashi 30-40 cikin ɗari, a kasance cikin yanayin rashin ciwo kuma a lura da shi na kwanaki 7 zuwa 10.

Gajerun bayanai

• Matsayi mai girma, gwiwoyi a gefen ku, jiki yana karkata 10-15 digiri, ƙafa 20-30 cm daga hasumiya.
• Tempo 1 na biyu ƙasa, 1 na biyu matsa, 2-3 seconds baya; saitin yana da 45 zuwa 55 seconds.
• 3 zuwa 4 sets na 10-15 reps, 60-90 seconds hutawa, sau biyu a mako.
• Ƙara wani canji na sama don dogon kai, 3 sets na 10-12.
• Ciwo bayan makonni 2-3, jin zafi a yatsunsu ko kumburi yana nufin likita, ba wani saiti ba.