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Samuel Seleรงรฃo
Samuel Seleรงรฃo
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Saturday 13 September 2025 14:41:39 GMT
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๐Ÿ”ฝ์›์•” ์‚ผ๋‘ ์šด๋™(Triceps Workout) ๊ทธ๋ฆฝ๊ณผ ํŒ” ์œ„์น˜์— ๋”ฐ๋ฅธ ์‚ผ๋‘ ์ž๊ทน ์ฐจ์ด 4๊ฐ€์ง€๐Ÿ”ฝ ๐Ÿ”ธ4 One-Arm Triceps Variations Target Every Head of Your Triceps๐Ÿ”ฅ 1. ์›์•” ์˜ค๋ฒ„๊ทธ๋ฆฝ ํ”„๋ ˆ์Šค๋‹ค์šด (One-Arm Overhand Pressdown) - ์†๋“ฑ์ด ์œ„๋ฅผ ํ–ฅํ•˜๋„๋ก ์†์žก์ด๋ฅผ ์žก๊ณ  ํŒ”๊ฟˆ์น˜๋ฅผ ๊ณ ์ •ํ•œ ์ฑ„ ์•„๋ž˜๋กœ ๋ฐ€๋ฉด ์‚ผ๋‘๊ทผ ์ „์ฒด(Triceps Overall)๋ฅผ ๊ท ํ˜• ์žˆ๊ฒŒ ์ž๊ทนํ•˜๋Š”๋ฐ ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. 2. ์›์•” ๋‰ดํŠธ๋Ÿด ๊ทธ๋ฆฝ ํ”„๋ ˆ์Šค๋‹ค์šด (One-Arm Neutral-Grip Pressdown) - ์†๋ฐ”๋‹ฅ์ด ๋ชธ์„ ํ–ฅํ•˜๋„๋ก ์žก๊ณ  ํŒ”๊ฟˆ์น˜๋ฅผ ๊ณ ์ •ํ•œ ์ฑ„ ํ—ˆ๋ฒ…์ง€ ์˜†์œผ๋กœ ๋ฐ€๋ฉด ์™ธ์ธก๋‘(Lateral Head)์˜ ์ž๊ทน์ด ๊ฐ•์กฐ๋˜์–ด ํŒ” ๋ฐ”๊นฅ์ชฝ ์‚ผ๋‘ ๋ผ์ธ์„ ๋ฐœ๋‹ฌ์‹œํ‚ค๋Š” ๋ฐ ๋„์›€์ด ๋ฉ๋‹ˆ๋‹ค. 3. ์›์•” ๋ฆฌ๋ฒ„์Šค ๊ทธ๋ฆฝ ํ”„๋ ˆ์Šค๋‹ค์šด (One-Arm Reverse-Grip Pressdown) - ์†๋ฐ”๋‹ฅ์ด ์œ„๋ฅผ ํ–ฅํ•˜๋Š” ์–ธ๋”๊ทธ๋ฆฝ์œผ๋กœ ์žก๊ณ  ์•„๋ž˜๋กœ ํŽด๋ฉด ๋‚ด์ธก๋‘(Medial Head)์˜ ๊ฐœ์ž…์ด ๊ฐ•์กฐ๋˜์–ด ์‚ผ๋‘์˜ ์•ˆ์ •์„ฑ์„ ๋†’์ด๋Š” ๋ฐ ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. 4. ์›์•” ์˜ค๋ฒ„ํ—ค๋“œ ํŠธ๋ผ์ด์…‰์Šค ์ต์Šคํ…์…˜ (One-Arm Overhead Triceps Extension) - ํŒ”๊ฟˆ์น˜๋ฅผ ๋จธ๋ฆฌ ์˜†์— ๊ณ ์ •ํ•˜๊ณ  ํŒ”์„ ์ผ€์ด๋ธ” ์œ„๋กœ ํŽด๋ฉด ์žฅ๋‘(Long Head)๋ฅผ ๊ฐ•ํ•˜๊ฒŒ ์ž๊ทนํ•ด ์‚ผ๋‘์˜ ์ „์ฒด์ ์ธ ๊ธธ์ด๋ฅผ ๋†’์ด๋Š” ๋ฐ ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. ๐Ÿ“Œ ๋ฃจํ‹ด ๊ฐ€์ด๋“œ - ๊ฐ 3~4์„ธํŠธ / 10~15ํšŒ - ์–‘ํŒ” ๋™์ผํ•œ ํšŸ์ˆ˜๋กœ ์ง„ํ–‰ - ํœด์‹ 45~60์ดˆ #arms #armday #bicepsday #fitnessmotivation #fitnesstips
๐Ÿ”ฝ์›์•” ์‚ผ๋‘ ์šด๋™(Triceps Workout) ๊ทธ๋ฆฝ๊ณผ ํŒ” ์œ„์น˜์— ๋”ฐ๋ฅธ ์‚ผ๋‘ ์ž๊ทน ์ฐจ์ด 4๊ฐ€์ง€๐Ÿ”ฝ ๐Ÿ”ธ4 One-Arm Triceps Variations Target Every Head of Your Triceps๐Ÿ”ฅ 1. ์›์•” ์˜ค๋ฒ„๊ทธ๋ฆฝ ํ”„๋ ˆ์Šค๋‹ค์šด (One-Arm Overhand Pressdown) - ์†๋“ฑ์ด ์œ„๋ฅผ ํ–ฅํ•˜๋„๋ก ์†์žก์ด๋ฅผ ์žก๊ณ  ํŒ”๊ฟˆ์น˜๋ฅผ ๊ณ ์ •ํ•œ ์ฑ„ ์•„๋ž˜๋กœ ๋ฐ€๋ฉด ์‚ผ๋‘๊ทผ ์ „์ฒด(Triceps Overall)๋ฅผ ๊ท ํ˜• ์žˆ๊ฒŒ ์ž๊ทนํ•˜๋Š”๋ฐ ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. 2. ์›์•” ๋‰ดํŠธ๋Ÿด ๊ทธ๋ฆฝ ํ”„๋ ˆ์Šค๋‹ค์šด (One-Arm Neutral-Grip Pressdown) - ์†๋ฐ”๋‹ฅ์ด ๋ชธ์„ ํ–ฅํ•˜๋„๋ก ์žก๊ณ  ํŒ”๊ฟˆ์น˜๋ฅผ ๊ณ ์ •ํ•œ ์ฑ„ ํ—ˆ๋ฒ…์ง€ ์˜†์œผ๋กœ ๋ฐ€๋ฉด ์™ธ์ธก๋‘(Lateral Head)์˜ ์ž๊ทน์ด ๊ฐ•์กฐ๋˜์–ด ํŒ” ๋ฐ”๊นฅ์ชฝ ์‚ผ๋‘ ๋ผ์ธ์„ ๋ฐœ๋‹ฌ์‹œํ‚ค๋Š” ๋ฐ ๋„์›€์ด ๋ฉ๋‹ˆ๋‹ค. 3. ์›์•” ๋ฆฌ๋ฒ„์Šค ๊ทธ๋ฆฝ ํ”„๋ ˆ์Šค๋‹ค์šด (One-Arm Reverse-Grip Pressdown) - ์†๋ฐ”๋‹ฅ์ด ์œ„๋ฅผ ํ–ฅํ•˜๋Š” ์–ธ๋”๊ทธ๋ฆฝ์œผ๋กœ ์žก๊ณ  ์•„๋ž˜๋กœ ํŽด๋ฉด ๋‚ด์ธก๋‘(Medial Head)์˜ ๊ฐœ์ž…์ด ๊ฐ•์กฐ๋˜์–ด ์‚ผ๋‘์˜ ์•ˆ์ •์„ฑ์„ ๋†’์ด๋Š” ๋ฐ ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. 4. ์›์•” ์˜ค๋ฒ„ํ—ค๋“œ ํŠธ๋ผ์ด์…‰์Šค ์ต์Šคํ…์…˜ (One-Arm Overhead Triceps Extension) - ํŒ”๊ฟˆ์น˜๋ฅผ ๋จธ๋ฆฌ ์˜†์— ๊ณ ์ •ํ•˜๊ณ  ํŒ”์„ ์ผ€์ด๋ธ” ์œ„๋กœ ํŽด๋ฉด ์žฅ๋‘(Long Head)๋ฅผ ๊ฐ•ํ•˜๊ฒŒ ์ž๊ทนํ•ด ์‚ผ๋‘์˜ ์ „์ฒด์ ์ธ ๊ธธ์ด๋ฅผ ๋†’์ด๋Š” ๋ฐ ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. ๐Ÿ“Œ ๋ฃจํ‹ด ๊ฐ€์ด๋“œ - ๊ฐ 3~4์„ธํŠธ / 10~15ํšŒ - ์–‘ํŒ” ๋™์ผํ•œ ํšŸ์ˆ˜๋กœ ์ง„ํ–‰ - ํœด์‹ 45~60์ดˆ #arms #armday #bicepsday #fitnessmotivation #fitnesstips

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