@vivian.ghana:

๐Ÿ‡ฌ๐Ÿ‡ญโ™ฅ๏ธ One.Ghana  โ™ฅ๏ธ๐Ÿ‡ฌ๐Ÿ‡ญ
๐Ÿ‡ฌ๐Ÿ‡ญโ™ฅ๏ธ One.Ghana โ™ฅ๏ธ๐Ÿ‡ฌ๐Ÿ‡ญ
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Region: IT
Wednesday 02 September 2026 08:07:43 GMT
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vicky.darling64
Vicky Darling :
Thank you God bless you
2026-09-02 13:07:28
2
asantemichael451
Asante Michael :
Oh Lord have mercy on me and give me strength
2026-09-02 16:23:07
0
user3384085995600
user3384085995600 :
God bless you Papa
2026-09-02 14:44:28
0
sheeee643
sheeee :
God bless you daddy
2026-09-02 13:08:43
1
evalasting.baby
Evalasting baby :
this is very true
2026-09-02 16:24:03
0
nanaadom781
๐Ÿ’ซNana Adomsika๐Ÿ’ซ :
bammmm๐Ÿ‘Œ
2026-09-02 15:24:30
0
dorcasquaye190
Baby B๐Ÿ˜๐Ÿ‘ป๐Ÿฆ‹ :
yesooo
2026-09-02 14:27:20
0
stellerkokor
Stella korkor :
God bless u papa
2026-09-02 14:29:24
0
sweetbaby12000
seyiram :
[Sticker] ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘
2026-09-02 12:16:34
0
user1371422004092
@akosua lina :
Amen ๐Ÿ™ ๐Ÿ™ ๐Ÿ™
2026-09-02 12:04:26
0
obaapa.christiane
obaapa Christiane :
merci beaucoup โค๏ธโค๏ธโค๏ธ
2026-09-02 08:29:31
0
sam1092152
Sam109 :
God bless you papa ๐Ÿ™ ๐Ÿ™๐Ÿ™๐Ÿ™๐Ÿ™๐Ÿ™๐Ÿ™
2026-09-02 16:01:32
0
altagraciadjedou
Altagracia Djedou ADโค๏ธโค๏ธ๐Ÿ˜ :
๐Ÿ’•๐Ÿ’•๐Ÿ’•
2026-09-02 12:40:23
0
fati.mavis
fati mavis :
๐Ÿฅฐ๐Ÿฅฐ๐Ÿฅฐ
2026-09-02 12:20:29
0
maryboatemmabaidoo1
one step :
๐Ÿ™๐Ÿ™๐Ÿ™
2026-09-02 11:28:08
0
charityhomey5
charityhomey :
๐Ÿ™๐Ÿ™๐Ÿ™
2026-09-02 10:30:48
0
agyemangoppong
Agyemang Oppong :
๐Ÿ™๐Ÿ™๐Ÿ™
2026-09-02 12:46:17
0
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๐Ÿ”ฝ์‚ผ๋‘ ์ „์ฒด๋ฅผ ๊ฝ‰ ์ฑ„์šฐ๋Š” ์ผ€์ด๋ธ” ์ž๊ทน ๋ฃจํ‹ด 5๊ฐ€์ง€๐Ÿ”ฝ 1. ๋กœํ”„ ํ”„๋ ˆ์Šค๋‹ค์šด(rope pressdown) - ํŒ”๊ฟˆ์น˜๋ฅผ ๊ณ ์ •ํ•˜๊ณ  ๋กœํ”„๋ฅผ ์•„๋ž˜๋กœ ๋ˆ„๋ฅธ ํ›„ ์–‘์ชฝ์œผ๋กœ ๋ฒŒ๋ฆฌ๋ฉด ์‚ผ๋‘๊ทผ ์ „์ฒด(triceps overall)์™€ ์™ธ์ธก๋‘(lateral head)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 2. ์ŠคํŠธ๋ ˆ์ดํŠธ ๋ฐ” ํ”„๋ ˆ์Šค๋‹ค์šด(straight-bar pressdown) - ์† ๊ทธ๋ฆฝ์„ ์˜ค๋ฒ„๊ทธ๋ฆฝ์œผ๋กœ ์žก๊ณ  ํŒ”๊ฟˆ์น˜๋ฅผ ๊ณ ์ •ํ•ด ์•„๋ž˜๋กœ ๋ˆ„๋ฅด๋ฉด ์‚ผ๋‘๊ทผ ์ „์ฒด(triceps overall)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 3. ์Šคํƒ ๋”ฉ ์˜ค๋ฒ„ํ—ค๋“œ ํŠธ๋ผ์ด์…‰์Šค ์ต์Šคํ…์…˜(standing overhead triceps extension) - ์ผ€์ด๋ธ”์„ ๋“ฑ์ง€๊ณ  ํŒ”๊ฟˆ์น˜๋ฅผ ๋จธ๋ฆฌ ์˜†์— ๊ณ ์ •ํ•ด ์•ž์œผ๋กœ ๋ฐ€์–ด์ฃผ๋ฉด ์‚ผ๋‘๊ทผ ์žฅ๋‘(long head)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 4. ๋ฆฌ๋ฒ„์Šค ๊ทธ๋ฆฝ ํ”„๋ ˆ์Šค๋‹ค์šด(reverse-grip pressdown) - ์† ๊ทธ๋ฆฝ์„ ๋ฆฌ๋ฒ„์Šค ๊ทธ๋ฆฝ์œผ๋กœ ์žก๊ณ  ํŒ”๊ฟˆ์น˜๋ฅผ ๊ณ ์ •ํ›„ ์•„๋ž˜๋กœ ๋ˆ„๋ฅด๋ฉด ์‚ผ๋‘๊ทผ ๋‚ด์ธก๋‘(medial head)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 5. V๋ฐ” ํ‘ธ์‹œ๋‹ค์šด(v-bar pushdown) - V๋ฐ”๋ฅผ ์žก๊ณ  ํŒ”๊ฟˆ์น˜๋ฅผ ๋ชธํ†ต ์˜†์— ๊ณ ์ •ํ•ด ์•„๋ž˜๋กœ ๋ˆ„๋ฅด๋ฉด ์‚ผ๋‘๊ทผ ์™ธ์ธก๋‘(lateral head)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. - ๊ฐ ์šด๋™ 10-15ํšŒ ร— 3-4์„ธํŠธ | ํœด์‹ 45-60์ดˆ #triceps #armday #arms #gymtips #tricepsday
๐Ÿ”ฝ์‚ผ๋‘ ์ „์ฒด๋ฅผ ๊ฝ‰ ์ฑ„์šฐ๋Š” ์ผ€์ด๋ธ” ์ž๊ทน ๋ฃจํ‹ด 5๊ฐ€์ง€๐Ÿ”ฝ 1. ๋กœํ”„ ํ”„๋ ˆ์Šค๋‹ค์šด(rope pressdown) - ํŒ”๊ฟˆ์น˜๋ฅผ ๊ณ ์ •ํ•˜๊ณ  ๋กœํ”„๋ฅผ ์•„๋ž˜๋กœ ๋ˆ„๋ฅธ ํ›„ ์–‘์ชฝ์œผ๋กœ ๋ฒŒ๋ฆฌ๋ฉด ์‚ผ๋‘๊ทผ ์ „์ฒด(triceps overall)์™€ ์™ธ์ธก๋‘(lateral head)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 2. ์ŠคํŠธ๋ ˆ์ดํŠธ ๋ฐ” ํ”„๋ ˆ์Šค๋‹ค์šด(straight-bar pressdown) - ์† ๊ทธ๋ฆฝ์„ ์˜ค๋ฒ„๊ทธ๋ฆฝ์œผ๋กœ ์žก๊ณ  ํŒ”๊ฟˆ์น˜๋ฅผ ๊ณ ์ •ํ•ด ์•„๋ž˜๋กœ ๋ˆ„๋ฅด๋ฉด ์‚ผ๋‘๊ทผ ์ „์ฒด(triceps overall)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 3. ์Šคํƒ ๋”ฉ ์˜ค๋ฒ„ํ—ค๋“œ ํŠธ๋ผ์ด์…‰์Šค ์ต์Šคํ…์…˜(standing overhead triceps extension) - ์ผ€์ด๋ธ”์„ ๋“ฑ์ง€๊ณ  ํŒ”๊ฟˆ์น˜๋ฅผ ๋จธ๋ฆฌ ์˜†์— ๊ณ ์ •ํ•ด ์•ž์œผ๋กœ ๋ฐ€์–ด์ฃผ๋ฉด ์‚ผ๋‘๊ทผ ์žฅ๋‘(long head)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 4. ๋ฆฌ๋ฒ„์Šค ๊ทธ๋ฆฝ ํ”„๋ ˆ์Šค๋‹ค์šด(reverse-grip pressdown) - ์† ๊ทธ๋ฆฝ์„ ๋ฆฌ๋ฒ„์Šค ๊ทธ๋ฆฝ์œผ๋กœ ์žก๊ณ  ํŒ”๊ฟˆ์น˜๋ฅผ ๊ณ ์ •ํ›„ ์•„๋ž˜๋กœ ๋ˆ„๋ฅด๋ฉด ์‚ผ๋‘๊ทผ ๋‚ด์ธก๋‘(medial head)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 5. V๋ฐ” ํ‘ธ์‹œ๋‹ค์šด(v-bar pushdown) - V๋ฐ”๋ฅผ ์žก๊ณ  ํŒ”๊ฟˆ์น˜๋ฅผ ๋ชธํ†ต ์˜†์— ๊ณ ์ •ํ•ด ์•„๋ž˜๋กœ ๋ˆ„๋ฅด๋ฉด ์‚ผ๋‘๊ทผ ์™ธ์ธก๋‘(lateral head)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. - ๊ฐ ์šด๋™ 10-15ํšŒ ร— 3-4์„ธํŠธ | ํœด์‹ 45-60์ดˆ #triceps #armday #arms #gymtips #tricepsday

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