Ukuzivocavoca okuyisisekelo kwe-triceps ejimini nasekhaya * Isiphambano

Silungiselele izivivinyo ezi-5 eziyisisekelo ze-triceps ezifanele abesilisa nabesifazane. Azinakwenziwa kuphela ejimini, kepha nasekhaya, ngoba ezinye zazo azisho ukuthi kusetshenziswa imishini yezemidlalo enamandla.

Izincomo zokuqeqesha

I-Triceps iyisicubu se-triceps esihlala ngemuva kwehlombe futhi siqukethe amakhanda amade, aphakathi nendawo nalawo asemaceleni. Umsebenzi oyinhloko we-triceps ukunweba indololwane. Ama-triceps athatha cishe i-70% yevolumu ephelele yengalo, ngakho-ke ukuyipompa kukuvumela ukuthi wandise ubukhulu ngokuphawuleka.

Ama-triceps aklanywe kahle awahle kuphela futhi ayakhanga. Futhi kuyisihluthulelo sempumelelo yokunye ukusebenzisa. Isibonelo, ama-triceps ayadingeka ekupompa imisipha yesifuba ne-deltas, ngoba nganoma iyiphi i-press yebhentshi awukwazi ukuyenza ngaphandle kwe-triceps.

Ukuze uqeqesho lwe-triceps lusebenze, landela izincomo ezimbalwa ezakhiwe abasubathi abahlonishwayo eminyakeni eminingi yokusebenza:

Khetha inani lokuzivocavoca bese ubeka ngokuhlakanipha. Uma wenza ama-triceps ngemuva kokuzivocavoca kwesifuba, izivivinyo ezimbili zamaqoqo ama-3-4 zizokwanela. Uma izingalo ziqeqeshwa ngokwehlukana, kudingeka izivivinyo ezi-3-4 zamaqoqo ama-3.
Khetha isisindo sokusebenza esifanele uzwe imisipha esebenzayo. Isisindo sinqunywa ngokusebenza. Ungakopeli ngaphandle uma ungumdlali onolwazi. Uma ungazizwa iqembu le-muscle elihlosiwe ngesikhathi sokuzivocavoca, nciphisa isisindo noma ubeke esikhundleni esifanayo.
Khulisa isisindo kancane kancane. Ukwanda okungazelelwe komthwalo kukhulisa ubungozi bokulimala emisipheni noma emalungeni. Lapho ukwandisa isisindo sokusebenza, qiniseka ukuthi ulandela inqubo - akufanele yehle.
Hlukanisa ukuqeqeshwa kwakho. Kukhona izivivinyo eziningi ze-triceps. Ngezikhathi ezithile usebenzisa kokubili okuyisisekelo nokuvikela.
Nweba ama-triceps akho phakathi kwamasethi. Lokhu kunweba i-fascia futhi kuthuthukise ukuxhumana kwe-neuromuscular.
Qeqesha ama-triceps akho ngokuzivocavoca kwesifuba, ihlombe noma ama-biceps. Ngemilenze noma emuva - inhlanganisela engajwayelekile esetshenziswa kuphela ngabadlali abanolwazi ngezinhloso ezithile.
Ungayidluli. Umthwalo osesiswini se-triceps kufanele ube mkhulu, kepha hhayi njalo. Kanye ngesonto kwanele. Okuhlukile kungukusebenza kwesandla (hhayi kwabaqalayo).
Ungakunaki ukufudumala. Qinisekisa ukufudumeza amalunga nemisipha yakho imizuzu engu-5-10 ngaphambi kokuzivocavoca.

Lapho wenza izivivinyo ze-triceps, zenze ngendlela yokuthi upompe lesi sicubu esithile. Imvamisa, abasubathi bephula inqubo futhi, ngenxa yalokho, abangawutholi umphumela oyifunayo noma balimale. Uma ungazazi izisekelo zokwenza izivivinyo eziyisisekelo ze-triceps, sebenza nomqeqeshi.

Ukucindezela kwebhentshi ngokubamba okuncane

Umshini omncane wokubamba we-barbell ungukuzivocavoca okuhle kokupompa ama-triceps akho. Masenze ukubhuka khona manjalo: ukubamba kufanele kube mncane, kepha kungaphakathi kwesizathu. Yebo, uma uthatha ibha ibanzi kakhulu, umthwalo uzoya ezicutshini zesifuba. Ngalesi sizathu, abagijimi bavame ukusondeza izingalo zabo eduze ngangokunokwenzeka. Kepha nalokhu akulungile - okungenani, kuyaphazamisa: izihlakala zizophuka. Ibanga elilungile phakathi kwezandla eziphethe ibha ye-barbell lincane kancane kunobubanzi behlombe (ngo-5-7 cm) futhi lingama-20-30 cm.

Uma izihlakala zakho zisalimaza lapho wehlisa ibha, qonda kabanzi kancane. Ungazama futhi ukwehlisa ukuthi ungathinti isifuba, kepha kube ngu-5-8 cm ngaphezulu. Enye indlela ukusonga ukusonga ngesandla. Ungakhohlwa ngokubamba okulungile - izandla akufanele zigobe ngaphansi kwesisindo se-barbell, uzigcine ziqondile ngaso sonke isikhathi.

Omunye umehluko obalulekile ovela kumshini ojwayelekile webhentshi ukuma kwezindololwane. Kulokhu, ngenkathi unciphisa futhi uphakamisa i-projectile, udinga ukucindezela izindololwane zakho eduze nomzimba ngangokunokwenzeka - ngale ndlela sisusa umthwalo emisipheni yepectoral.

Ukucindezela kwebhentshi ngokubamba okuncane kukuvumela ukuthi usebenze kahle ngemuva kwengalo ephezulu, kepha ngasikhathi sinye isifuba kanye ne-delta yangaphambili nayo izosebenza, noma ngabe umthwalo okukuyo ungaphansi - lokhu kuyisisekelo sezivivinyo eziyisisekelo lapho kusebenza khona amalunga amaningana namaqembu emisipha.

Ama-Triceps Dips

Lesi isenzo sesibili esisebenza ngempumelelo kunazo zonke. Inhloko ye-lateral ihileleke kakhulu emsebenzini.

Ama-push-up akudala emabhaleni angalingani asebenza imisipha yesifuba ngezinga elikhulu. Ukuhambisa ukugxila kwimisipha ye-triceps brachii, udinga ukushintsha inqubo:

I-nuance yokuqala: zama ukugcina umzimba umile (ubheke phansi), ngaphandle kokuncika phambili, kuyo yonke indlela. Ukugwema ukutshekisa, bheka phezulu (ophahleni), khona-ke umzimba uzothatha isikhundla osifunayo.
I-nuance yesibili: endaweni ephezulu, qiniseka ukuthi ugoqa izindololwane zakho ekugcineni.
I-nuance yesithathu: lapho wehlisa futhi uphakamisa, thatha izindololwane zakho emuva, hhayi ezinhlangothini.
I-nuance yesine: uma kungenzeka, sebenzisa imigoqo emincane (okusho ibanga eliphakathi kwemigoqo uqobo).

Ukuqala kwamadiphu kuxhomeke ekutheni awudingi ukucabanga ngesisindo esisebenzayo, ngoba uzobe uziphakamisa. Kodwa-ke, abadlali abanesipiliyoni bazodinga izinsimbi ezingeziwe ezingalengiswa ebhande.

Kwabaqalayo, abangakwazi ukuphuma ngisho nezikhathi eziyi-10, inketho nge-gravitron ilungile. Le simulator ekhethekile lapho kuzoba lula ukwenza lo msebenzi - ungabeka i-counterweight:

Ukucindezela kwe-Dumbbell ngokubamba okungathathi hlangothi

Umshini we-Triceps ungenziwa nasekhaya - ngoba lokhu udinga ama-dumbbells kuphela. Udinga ukubabamba ngokubamba okungathathi hlangothi - lokhu kusho ukuthi izintende zizobukeka, futhi ama-dumbbells azofana:

Ukwehlisa nokuphakamisa kwenziwa ngendlela efanayo nakumshini wokucindezela ibha ngokubamba okuncane - izindololwane zihamba emzimbeni, ziqonde ekugcineni ekugcineni. Okunye ukuhlanganiswa kwalolu khetho lokuzivocavoca ukucindezela okuncane ezihlakaleni.

Le nhlangano ingenziwa futhi ngezisindo:

Ama-push-up ajwayelekile ngezingalo ezincane

Ama-push-up athandwa kakhulu ngabadlali be-novice, ngoba akuwona wonke umuntu onekhono noma isifiso sokuzivocavoca ejimini. Ama-push-up aqeqesha sonke isifuba, i-front delts nezingalo, kepha ungagxila kuma-triceps. Ukwenza lokhu, beka izandla zakho kancane, bese ucindezela izindololwane zakho emzimbeni. Lokhu kuzokhulula amahlombe nesifuba, kepha kuzokhipha ama-triceps.

Kungcono ukuvula izintende zezandla ukuze zibukane, futhi iminwe yesinye isandla ingambozwa ngeminwe yesinye. Ngokuqondene nokuqondisa indololwane, nalapha futhi, konke kuvamile ukupompa ama-triceps: qondanisa izingalo zakho endaweni ephezulu ukuze uthinte imisipha ekhonjiwe.

Njengomphumela wokusetshenziswa okulungile kwama-push-up akudala avela phansi ngesimo esincanyana sezingalo, ungakha inqwaba yangaphakathi neyinde ye-triceps.

Ukuhlehlisa ukuqhutshwa kwebhentshi

Zingasetshenziswa futhi ekuqaleni kohambo lwakho lwezemidlalo. Akudingeki uye ejimini ukuthola ama-push-up emuva: kwenze ekhaya usebenzisa isihlalo, usofa, noma enye into efanayo. Kungakuhle ukuthi ingathambe kakhulu. Imilenze kufanele iqondiswe futhi ibekwe ezithendeni. Umhlane nawo udinga ukugcinwa uqonde, hhayi ukugoqelwa ngaphezulu noma ukuzungeza amahlombe.

Lapho wenza ejimini, ungaphonsa imilenze yakho ebhentshini elifanayo:

Ngesikhathi sokuzivocavoca, inqwaba ye-medial triceps iyasetshenzelwa ngezinga elikhulu.

I-nuance ebalulekile: umzimba awukwazi ukususwa ekusekelweni, ngaphandle kwalokho umthwalo uzosuka futhi ingozi yokulimala izokhula. Futhi, ungangeni ujule kakhulu - amalunga ehlombe angahlupheka.

Ungakucindezela ukuhlehla okuphindwe kabili kwama-triceps ngokubeka ama-pancake avela ku-barbell noma esinye isisindo okhalweni lwakho. Kwezinye izindawo zokuzivocavoca umzimba, ungathola i-simulator elingisa le nhlangano:

Njengoba ukwazi ukubona, ungahlola ama-triceps hhayi kuphela ejimini, kodwa nasekhaya. Bheka ngokucophelela okokufundisa kwevidiyo noma ufunde imiyalo yombhalo ukugwema amaphutha enqubeni yokwenza. Futhi ungavilaphi, ngoba umphumela uncike ekuvuthweni kokuzivocavoca kwakho.