7/14/2015 Arm exercise | ப鐀䠉மனான ைகக阀頋欀怆堀瀈 பய⠂ᄀ䠇சி!

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டா欀怆ட鈀 வ⠂கட攀砉 ­ 01 May, 2015 (http://www.vikatan.com/magazine.php?module=magazine&sid=3187)

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Posted Date : 06:00 (16/04/2015) Last updated : 06:00 (16/04/2015)

ப鐀䠉மனான ைகக阀頋欀怆堀瀈 பய⠂ᄀ䠇சி!

வ攀砉"
"ேக.ஜி.சஜ뇻
உடᄀ䠇பய⠂ᄀ䠇சியாள鈀, ேம搀而鐀瀇ேரா ஃப⠂鐀瀇ென搀而 ெச攀砉ட鈀

‘‘உயர뀋ꀈ欀怆堀瀈 ஏᄀ䠇ற உட洀�வா堀瀈 அைனவ鐀䠉欀怆堀瀈ꀀ렇
அைமயாꀈ. சில ெப唀䠌க阀頋欀怆堀瀈 அழகான உட洀�
அைம退踀젅 இ鐀䠉ᄀꀈꀀ렇, ைகக稀栈 ம鐀瀇稀䠈ꀀ렇 மிக稀 ꀀ렇
த蔀逇மனாக இ鐀䠉欀怆堀瀈ꀀ렇. இதᄀ䠇堀瀈欀怆 காரணꀀ렇, ைக退
ப堀瀈திய⠂洀�, ெகா爀ည退踀젅 ப蔀逇வꀈதா攀砉. 堀瀈றி退பாக, 30
வயைத欀怆 கட欀怆堀瀈ꀀ렇 ெப唀䠌க阀頋欀怆堀瀈 இꀈ ெப鐀䠉ꀀ렇
ச鄀䠈கட뀋ைத ஏᄀ䠇ப稀䠈뀋ꀈꀀ렇. இதைன뀋 தவ⠂鈀欀怆க,
ைகக阀頋欀怆堀瀈 ꈀ렋ைறயான உடᄀ䠇பய⠂ᄀ䠇சி븀栈ட攀砉
உண稀 欀怆 க鐀瀇稀䠈退பா稀䠈ꀀ렇 அவசியꀀ렇. ெபாꀈவான
வா鈀ꀀ렇­அ退­ பய⠂ᄀ䠇சிகைள欀 ெச鄀 ꀈவ⠂鐀瀇稀䠈,
ைகக阀頋欀怆கான பய⠂ᄀ䠇சிகைள뀋 ெதாட鄀䠈堀瀈வꀈ
ந洀�லꀈ.

சி鄀䠈கி稀栈 ஆ鈀ꀀ렇 鐀瀇ைரெச退搀而

(Single arm triceps)

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ꈀ렋ழ鄀䠈கா洀�கைள欀 சᄀ䠇⠀倉 ꈀ렋攀砉ேனா欀怆கி மட欀怆கியப蔀逇, ேநராக நிᄀ䠇க ேவ唀䠌稀䠈ꀀ렇. வலꀈ ைகய⠂洀� சிறிய
டꀀ렇ப⠂稀栈ைஸ退 ப⠂蔀逇뀋ꀈ, ப⠂攀砉ேனா欀怆கி欀怆 ெகா唀䠌稀䠈வᄀꀈ, வலꀈ காꀈகைள ஓ鐀瀇蔀逇 இ鐀䠉退பꀈேபா洀�
ைவ欀怆க稀 ꀀ렇. இடꀈ ைகைய வய⠂ᄀ䠇⠀倉退 ப堀瀈திய⠂洀� ம蔀逇뀋ꀈைவ欀怆க稀 ꀀ렇. இ退ேபாꀈ, டꀀ렇ப⠂稀栈搀而 ப⠂蔀逇뀋ꀈ稀栈ள
ைகைய ேம洀� ேநா欀怆கி உய鈀뀋தி இற欀怆க稀 ꀀ렇.  ைககைள உய鈀뀋ꀈꀀ렇
ேபாꀈ, ꈀ逋欀ைச ந攀砉றாக இ爀ည뀋ꀈ, ைககைள இற欀怆堀瀈ꀀ렇ேபாꀈ ꈀ逋欀ைச ெவள㏽ேயᄀ䠇ற ேவ唀䠌稀䠈ꀀ렇.
இேதேபா洀�, இடꀈ ைக欀怆堀瀈ꀀ렇 ெச鄀 ய ேவ唀䠌稀䠈ꀀ렇. இ鐀䠉 ைகக阀頋欀怆堀瀈ꀀ렇 தலா ஐᄀꀈ ꈀ렋த洀� 10 ꈀ렋ைற ெச鄀 ய
ேவ唀䠌稀䠈ꀀ렇.

ட踀젅稀栈 ஆ鈀ꀀ렇 鐀瀇ைரெச退搀而 

(Double arm triceps)

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கா洀�கைள欀 சᄀ䠇⠀倉 அக鐀瀇蔀逇, ைககள㏽洀� டꀀ렇ப⠂稀栈ைஸ退 ப⠂蔀逇뀋ꀈ, தைல欀怆堀瀈退 ப⠂攀砉踀젅றꀀ렇 ைவ뀋தப蔀逇 நிᄀ䠇க
ேவ唀䠌稀䠈ꀀ렇. இ退ேபாꀈ, ꈀ逋欀ைச இ爀ည뀋ꀈ退ப⠂蔀逇뀋தப蔀逇, டꀀ렇ப⠂稀栈ைஸ뀋 தைல欀怆堀瀈 ேம洀� உய鈀뀋த ேவ唀䠌稀䠈ꀀ렇.
ப⠂ற堀瀈, ꈀ逋欀ைச ெவள㏽ேயᄀ䠇றிப蔀逇, ைககைள退 ப⠂攀砉ேநா欀怆கி இற欀怆க稀 ꀀ렇. இேதேபால 10 ꈀ렋ைற ெச鄀 ய
ேவ唀䠌稀䠈ꀀ렇.

ைபெச退 ப⠂ேர欀சி க鈀洀�  

(Bicep brachii curl)

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ꈀ렋ழ鄀䠈கா洀�கைள欀 சᄀ䠇⠀倉 ꈀ렋攀砉ேனா欀怆கி மட欀怆கியப蔀逇 ேநராக நிᄀ䠇க ேவ唀䠌稀䠈ꀀ렇. ைககைள ந뇻
鐀瀇蔀逇, இர唀䠌稀䠈
ைககள㏽⠀耊ꀀ렇 டꀀ렇ப⠂稀栈ைஸ退 ப⠂蔀逇뀋ꀈ欀怆ெகா稀栈ள ேவ唀䠌稀䠈ꀀ렇.  இ退ேபாꀈ, ைககைள ெமꀈவாக欀怆 கீ ேழ இற欀怆கி,
உய鈀뀋த ேவ唀䠌稀䠈ꀀ렇. இꀈேபால 10 ꈀ렋ைற ெச鄀 ய ேவ唀䠌稀䠈ꀀ렇.

ஹி退 ஹி樀欀 鐀瀇ைரெச退搀而 

(Hip hinge triceps )

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堀瀈鐀䠉 ெபய鈀欀சி (HTTP://WWW.VIKATAN.COM/NEWS
கா洀�கைள欀 சᄀ䠇⠀倉 அக鐀瀇蔀逇, உடைல欀 சᄀ䠇⠀倉 வைள뀋தப蔀逇 நிᄀ䠇க ேவ唀䠌稀䠈ꀀ렇. ைககைள欀 சᄀ䠇⠀倉 ம蔀逇뀋ꀈ,
மா鈀踀젅欀怆堀瀈 ꈀ렋攀砉ேநராக இ鐀䠉欀怆堀瀈ꀀ렇ப蔀逇 ைவ뀋ꀈ, டꀀ렇ப⠂稀栈ைஸ退 ப⠂蔀逇뀋ꀈ欀怆ெகா稀栈ள ேவ唀䠌稀䠈ꀀ렇. இ退ேபாꀈ,
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ைககைள退 ப⠂攀砉ேனா欀怆கி欀怆 ெகா唀䠌稀䠈ெச攀砉⠀倉, பைழய நிைல欀怆堀瀈 வர ேவ唀䠌稀䠈ꀀ렇. இைடெவள㏽ இ攀砉றி
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ெதாட鈀ᄀꀈ 10 ꈀ렋ைற ெச鄀 ய ேவ唀䠌稀䠈ꀀ렇.
SUBSCRIBE

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PRINT MAGAZINE (HTTP://SUBSCRIPTIO
ைபெச退搀而 க鈀洀�搀而 டꀀ렇ப⠂稀栈搀而 

(Bicep Curls dumbbells) BOOKS

eBOOKS (HTTP://WWW.VIKATAN.COM/E

PRINT BOOK (HTTP://BOOKS.VIKATAN.C

ꈀ렋ழ鄀䠈கா洀�கைள欀 சᄀ䠇⠀倉 ꈀ렋攀砉ேனா欀怆கி மட欀怆கியப蔀逇 ேநராக நிᄀ䠇க ேவ唀䠌稀䠈ꀀ렇. ைககைள ந뇻
鐀瀇蔀逇
டꀀ렇ப⠂稀栈ைஸ退 ப⠂蔀逇뀋ꀈ欀怆ெகா稀栈ள ேவ唀䠌稀䠈ꀀ렇.  இ退ேபாꀈ, ைககைள மட欀怆கி டꀀ렇ப⠂稀栈ைஸ, ேதா稀栈ப鐀瀇ைட
வைர ெகா唀䠌稀䠈ெச洀�ல ேவ唀䠌稀䠈ꀀ렇. சீராக மட欀怆கவ⠂洀�ைல என㏽洀�, எ⠀耊ꀀ렇踀젅கள㏽洀� ப⠂ர欀ைன வரலாꀀ렇.
எனேவ, இர唀䠌稀䠈 ைககைள븀栈ꀀ렇 ேச鈀ᄀதவா⠀倉 மட欀怆க ேவ唀䠌稀䠈ꀀ렇. அத攀砉 ப⠂攀砉, இய洀�踀젅 நிைல欀怆堀瀈뀋 தி鐀䠉ꀀ렇ப
ேவ唀䠌稀䠈ꀀ렇. இ退ப蔀逇 10 ꈀ렋ைற ெச鄀 ய ேவ唀䠌稀䠈ꀀ렇. 

கா攀砉ச攀砉鐀瀇ேரஷ攀砉 டꀀ렇ப⠂稀栈 க鈀洀�

(Concentration dumbbells curl)

ஒ鐀䠉 நாᄀ䠇காலிய⠂洀� அம鈀ᄀꀈ, கா洀�கைள ந攀砉堀瀈 அக鐀瀇蔀逇뀋 தைரய⠂洀� பதி欀怆க ேவ唀䠌稀䠈ꀀ렇. இடꀈ ைகைய
இடꀈ ெதாைட ம藼
ꀈ ைவ뀋ꀈ欀怆ெகா唀䠌稀䠈, வலꀈ ைகய⠂洀� டꀀ렇ப⠂稀栈ைஸ退 ப⠂蔀逇뀋ꀈ欀怆ெகா唀䠌稀䠈, ெதாைடய⠂攀砉
ப欀怆கவா鐀瀇蔀逇洀� ெதா鐀瀇டப蔀逇 இ鐀䠉欀怆க ேவ唀䠌稀䠈ꀀ렇. இ退ேபாꀈ, ெமꀈவாக欀怆 ைகைய கீ 謀꼇 ேநா欀怆கி இற欀怆கி,
ைகைய ꈀ렋爀ညவꀈமா鄀  மட欀怆காம洀�, பாதி நிைலய⠂洀� நꀀ렇 ꈀ렋க뀋ꀈ欀怆堀瀈 ேநராக欀怆 ெகா唀䠌稀䠈வᄀꀈ
நி⠀倉뀋தேவ唀䠌稀䠈ꀀ렇. ப⠂ற堀瀈, இய洀�踀젅 நிைல欀怆堀瀈뀋 தி鐀䠉ꀀ렇ப ேவ唀䠌稀䠈ꀀ렇. இேதேபா洀� இர唀䠌稀䠈 ைகக阀頋欀怆堀瀈ꀀ렇
தலா 5­10 ꈀ렋ைற ெச鄀 ய ேவ唀䠌稀䠈ꀀ렇.

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ேபசி欀怆 踀젅欀個அ退搀而

(Basic pushups)

 
தைரய⠂洀� ꈀ렋鐀瀇蔀逇ேபா鐀瀇稀䠈, ைககைள தைரய⠂洀� ஊ攀砉ற ேவ唀䠌稀䠈ꀀ렇. பாத鄀䠈க稀栈 தைரய⠂洀� படாதவா⠀倉
ப⠂攀砉ன㏽欀怆ெகா稀栈ள ேவ唀䠌稀䠈ꀀ렇. ப⠂ற堀瀈, ெமꀈவாக இ稀䠈退ைப வைள欀怆காம洀�, ைககைள ம鐀瀇稀䠈ꀀ렇 மட欀怆கி,
உடைல ꈀ렋攀砉ேனா欀怆கி இற欀怆கி, உய鈀뀋த ேவ唀䠌稀䠈ꀀ렇. இேதேபால 5­10 ꈀ렋ைற ெச鄀 ய ேவ唀䠌稀䠈ꀀ렇.

னா欀�ி 欀ꀆᄀதரꀀ렇 , பட鄀䠈க稀栈: ச.ஹ鈀ஷின㏽, மாட洀�: ச.கீ 鈀뀋தனா சꀀ렇ப뀋
­ சி.ம藼

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砀鈀 欀ꀆ뀋தலாꀀ렇 வா鄀䠈க! த稀䠈退뜀頇சி ரகசிய鄀䠈க稀栈!

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ேத鄀䠈கி欀怆 கிட欀怆堀瀈ꀀ렇
ேகா蔀逇欀怆கண欀怆கிலான
தி鐀瀇ட鄀䠈க稀栈:
ப稀栈ள㏽欀怆க洀�வ⠂뀋ꀈைற பகீ 鈀
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ேப鄀䠈欀怆 ேபல攀砉搀而 蘀瀊.10
ேகா蔀逇... ெதாழி洀� ப⠂欀ைச
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 7/14/2015 ேப鄀䠈欀怆 ேபல攀砉搀而 蘀瀊.10
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