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.
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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.
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Ama-Triceps Dips
Lesi isenzo sesibili esisebenza ngempumelelo kunazo zonke. Inhloko ye-lateral ihileleke kakhulu emsebenzini.
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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:
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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:
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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.
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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.
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Lapho wenza ejimini, ungaphonsa imilenze yakho ebhentshini elifanayo:
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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:
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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.