Namuhla sizokhuluma ngama-push-ups ama-triceps - sizokhetha phakathi kwazo zonke izinhlobo zokuvivinya umzimba okunikeza umthwalo oqondisiwe emsipheni wezingalo ze-triceps. Lolu lwazi luzoheha kakhulu abasubathi abaziqeqeshayo ejimini ukukhulisa imisipha. I-Triceps ithatha i-65% yayo yonke ingalo, ngokulandelana, ubukhulu bayo obumangazayo buthinta ngokushesha inani eliphelele lehlombe.
I-anatomy encane
Ngaphambi kokuthi sibhale ama-triceps push-up, ake sithole ukuthi leli qembu lemisipha litholakala kuphi nokuthi yini umdlali ngamunye okufanele ayazi ngaphambi kokuqala ukuqeqeshwa.
I-Triceps, eyaziwa nangokuthi i-triceps muscle, iyinhlanganisela yezinqwaba ezintathu ezisemuva kwehlombe. Ngokwemvelo babizwa ngokuthi: yi-lateral, medial futhi yinde. Leli qembu lemisipha lisebenza kubathathu, kepha umthwalo awusatshalaliswa ngokulinganayo ngaso sonke isikhathi.
Ukukhetha ukuzivocavoca ukuzipompa, ungasetha umsebenzi ohlosiwe ngogongolo oluthile. Kodwa-ke, ukuthola umphumela ofanayo, kunjalo, kufanele uzame ukusebenzisa ingxenye ngayinye yama-triceps ngokulinganayo. Ama-push-up awukuzivocavoca okunjalo okukuvumela ukuthi ulayishe ngokugcwele nangokulinganayo wonke ama-triceps.
Le misipha inesibopho sokuthunjwa / ukukhishwa ehlombe, ukunwetshwa kwendololwane, futhi ibuye ithole umthwalo wesibili lapho usebenzisa imisipha emikhulu ye-pectoralis.
Ungakwazi yini ukupompa ama-triceps kuphela?
Ama-triceps push-ups avela phansi afaka cishe yonke imisipha yebhande elingaphezulu lehlombe. Ngezinga elithile noma elinye, izicubu zomzimba wonke ziyasebenza.
Abanye abasubathi balwela ukumpompa kuphela leyo enamakhanda amathathu, ngoba amavolumu ayo amangalisayo ngokushesha enza isibalo sibe namandla futhi sisebenze. Bazama ngandlela thile ukuhambisa wonke amandla abo emisipheni ethile, becabanga ngobuqotho ukuthi ngokwenza njalo bazoshesha bafinyelele ezingeni labo.
Kodwa-ke, ngokuthuthuka okulinganiselayo, kubalulekile ukunaka wonke amaqembu emisipha. Ama-push-up, njengoba sesivele sabhala ngenhla, vele uphoqe konke ukugcwala kwesandla ukuthi sisebenze ngasikhathi sinye, kuze kufike kufinyelela kumunwe omncane!
Akunandaba ukuthi uzama kanzima kangakanani, ngeke ukwazi ukusetha umthwalo ongayedwa engxenyeni ehlukile yemisipha. Awuyidingi! Ukudweba umugqa omuhle wehlombe nokwakha ukukhululeka kwezemidlalo, kubalulekile ukusebenzela yonke imisipha!
Izinzuzo nezingozi ze-triceps push-ups
Khetha ama-push-up amahle kakhulu we-triceps futhi uzizwe ukhululekile ukuqala ukusebenza, ngoba lezi zivivinyo zinezinzuzo eziningi:
- Ngaphezu kwesisindo esandayo, bakhulisa amandla omsubathi;
- Umkhawulo wokukhuthazela uphakama;
- Imigqa namalunga ebhande lehlombe ayaqiniswa;
- Leli elinamakhanda amathathu lisebenza kuzo zonke izivivinyo zokucindezela. Ukukhula kwayo kuzovumela umsubathi ngokushesha ukuthi akhuphule isisindo sakhe sokusebenza ngenkathi esebenza nge-barbell nezinye izinto zokusebenza;
- Ama-triceps ampontshiwe enza isibalo sibe namandla, ngokushesha akhombisa umsebenzi owenziwa ngumsubathi ejimini. Ngakho-ke, ukugqugquzela kuyanda, kunesifiso sokuqhubeka nokuqeqeshwa kwezemidlalo;
- Ama-push-up alungile ama-triceps angenziwa ekhaya, ejimini, nasemgwaqeni, lokhu kuyindlela yokusebenza okuhlukahlukene;
- Okunye futhi ukuthi umgijimi angalawula umthwalo ngokushintshana ngamasu ahlukene wokucindezela.
- Kuma-minus, siphawula umthwalo omkhulu emahlombe, endololwaneni nasemalungeni esihlakaleni. Uma unokulimala noma izifo ezithinta ama-triceps, sincoma ukuthi uhlehlise imisebenzi enjalo.
- Futhi, ukuzivocavoca kwe-triceps kudinga ukunamathela okuqinile kule nqubo, ngoba ngisho nokwephulwa okuncane kwayo ngokushesha kuthatha umthwalo eqenjini eliqondisiwe. Isibonelo, sandisa izindololwane zakho ngokungaphezulu kwesidingo futhi isifuba sakho sizovuleka. Goba emgogodleni - uqondise kabusha lo msebenzi emuva nangaphansi.
- Enye inkinga: ngenxa yobukhulu bayo obukhulu, ama-triceps ayalulama isikhathi eside, ngakho-ke, akunakwenzeka ukuthi ukwazi ukuwumpompoza ngokushesha. Ngaphandle kokuthi, khona-ke, konke kwenziwa ngokomqondo, kulungile ngokomzimba. Ukuzivocavoca okuhloswe ngqo kuma-triceps akufanele kwenziwe isikhathi esingaphezu kwesisodwa ngesonto. Isakhiwo ahlanganyela kuso ngokwengxenye - izikhathi 1-2 ngesonto.
Ama-triceps push-ups
Ngakho-ke, ake siqhubekele engxenyeni emnandi - sizokutshela ukuthi ungampompa kanjani ama-triceps ngama-push-up phansi. Okokuqala, sibala ukwehluka okuyinhloko kokuvivinya umzimba:
- Ukubuyisela emuva emuva ebhentshini, izinyawo phansi;
- Ukubuyela emuva kusuka ebhentshini, izinyawo ebhentshini;
- Phindela emuva ukuhlukahluka ngezisindo (i-projectile ibekwe okhalweni);
- Ukucindezela okuncane kwe-triceps - (ngokubeka izandla kancane phansi: okudala, idayimane, kusuka ku-kettlebell);
- Ngesethi encane yezingalo, kusukela ebhentshini;
- Kumigoqo engalingani, ngaphandle kokuletha amahlombe komunye nomunye (le ndlela isebenzisa ama-triceps).
Inqubo yokwenza
Ekuphetheni, sizokutshela inqubo yokwenza ama-triceps push-up kusuka phansi, ebhentshini nakumabha angalingani ngezigaba.
Emuva esitolo
Ukuphambana kwalokhu kuhluka kubizwa ngenxa yesikhundla sokuqala: umsubathi umi ubheke ebhentshini, ubeke izandla zakhe phezu kwalo ezinhlangothini zomzimba.
Namathela emithethweni ejwayelekile esebenza kuzo zonke izinhlobo zokuphusha: sigcina iqolo lethu liqondile, sihlala sihogela lapho sinciphisa, futhi sikhipha umoya lapho siphakamisa.
Izinyawo phansi
- Thatha indawo yokuqala, ubuyele emuva uqonde, ubheke phambili phambili, iminwe ibheke phambili ngqo;
- Yelula imilenze yakho phambili, ungaguqi emadolweni;
- Qala ukwehlisa izindololwane zakho emuva ngqo (ungasabalalanisi) zize zifane phansi. Leli iphuzu eliphansi kunazo zonke, uma wehla ngisho nangaphansi, ungalimaza amalunga ehlombe nasendololwaneni, ikakhulukazi lapho usebenza ngezinsimbi.
- Khuphukela endaweni yokuqala;
- Yenza amasethi ama-3 we-15 reps.
Izinyawo ebhentshini
Le ndlela ifana neyedlule, ngaphandle kwamaphoyinti alandelayo:
- Imilenze ibekwe ebhentshini elibhekene nokusekelwa kwengalo;
- Ibhentshi lomlenze kufanele libe ngaphansi nje kwe-armrest;
- Ngesikhathi sokuphusha, ungaguqa kancane amadolo akho.
- Yenza amasethi ama-3 we-10 reps.
Isisindo
Isikhundla sokuqala, njengokuphindisela emuva, izinyawo ebhentshini. Kubekwa igobolondo ezinqulwini - ipanekuku elisuka kubha yensimbi noma i-kettlebell. Uma usebenza ekhaya, thola into esindayo ongayibeka ngezinyawo zakho ngokuphepha, njengezinqwaba zezincwadi, ibhodwe lamazambane, njll. Musa ukusebenza ngokushesha ngesisindo esiningi, kunengozi enkulu yokulimala emajoyintini. Yenza amasethi ama-3 we-7-10 reps.
Ukucindezela okuncane kwe-triceps
Ukucindezela okuncane kwe-triceps kufaka indawo esondele yezandla ekusekelweni. Imvamisa, bayasunduza phansi, kepha ukukhulisa umthwalo, ungabamba isisindo esisindayo. Kulokhu, ubude bomzimba buphakeme, ngokulandelana, kuzoba nzima kakhulu kumsubathi ukwehlisa.
- Thatha indawo yokuqala: ipulangwe lisezingalweni ezeluliwe, izintende zibekwe ziseduze, ziyafana;
- Ngesikhathi sokududulwa, izindololwane zicindezelwa ezinhlangothini, aziphumeli ezinhlangothini;
- Yenza amasethi ama-3 we-15 reps.
Khumbula umthetho. Ukusetha okubanzi kwezandla ngesikhathi sokunyakaza, kulapho imisipha ye-pectoral ibandakanyeka, futhi okuphambene nalokho, lapho izintende zisondela, kulapho i-triceps isebenza ngokwengeziwe.
Ngokungeziwe kuma-push-up amancane amancane, kufanele wazi ukuthi ungaphusha kanjani ama-triceps kusuka phansi usebenzisa indlela yedayimane. Le nqubo lapha iyafana naleyo enikezwe ngenhla, kuphela ukuhlelwa kwezintende kuyahluka - izithupha nezipikili kufanele zenze uhlaka lwedayimane phansi. Ngalokhu kwehluka, leli elinamakhanda amathathu lisetshenziswa ngezinga elikhulu kakhulu.
Abanye abasubathi banesithakazelo ekutheni kungenzeka yini nokuthi ungakwenza kanjani kahle ukusunduza kusuka phansi ukuze uthole ama-triceps kuya kusisindo. Ngempela, kulesi sikhundla, akukho lapho ungafaka khona i-projectile, kepha-ke, ungafaka ubhaka onesisindo emhlane wakho. Noma, namathisela ibhande lesisindo elikhethekile.
Kumigoqo engalingani
Sizokutshela ukuthi ungenza kanjani ama-push-up kumabha angalingani ukwakha ama-triceps, hhayi imisipha ye-pectoral. Kulokhu, kubalulekile ukulandela inqubo - izindololwane ngenkathi kuncishiswa phansi akumele zinciphisane. Amahlombe ahlala esimweni esinqunyiwe.
- Gxumela ku-projectile, bamba umzimba ngezingalo ezeluliwe, izindololwane zibheka emuva;
- Lapho wehlisa, thatha izindololwane zakho emuva, ulawule ukufana kwazo;
- Gcina umzimba uqonde ngaphandle kokuwutshekisela phambili;
- Yenza ama-3 aphindaphindiwe ama-15.
Yilokho kuphela, kufanele ufunde ukuthi ungazenza kanjani lezi zinguquko zama-push-up futhi uzenzele uhlelo olufanele kubo. Kwinkimbinkimbi yama-triceps, ungangeza umshini wokucindezela ibhentshi ngokubamba okuncane, ukwelulwa kwezingalo ebhlokheni ngentambo, umshini wokucindezela waseFrance, ukwandiswa kwezingalo ebhulokini eliphezulu. Uma ufuna ukuqinisa ifreyimu yemisipha futhi ufeze ama-triceps achazwe kahle, gxila kusivinini nenombolo yezimpinda. Uma ufuna ukwakha isisindo, sebenza ngesisindo esengeziwe.
