Yikuphi ukuzivocavoca umzimba okwakha ngempumelelo ama-triceps?

I-triceps brachii yiqembu elikhulu lemisipha elihlala cishe u-2/3 wevolumu yengalo futhi linamandla amakhulu we-hypertrophy nokuzuza kwamandla. Esihlokweni, sizothola ukuthi imiphi imithambo ye-triceps ephumelela kakhulu nokuthi singaqeqeshwa kanjani kahle le misipha ekhaya nasejimini.

Imisipha esebenzayo

Noma yikuphi ukuzivocavoca kwe-triceps ngandlela-thile kuhilela yonke imishayo yayo emithathu:

1. Eceleni.
2. Isikhathi eside.
3. Ephakathi.

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Lapho ulula ngokwengeziwe ama-triceps - ngokwesibonelo, lapho wehlisa i-barbell noma i-dumbbell ngesikhathi somshini waseFrance, kusebenza kakhulu imishayo emide neyesilinganiso. Uma ukugcizelelwa kokuvivinya umzimba kunembile ekunciphiseni okungaguquguquki kwama-triceps, njengasemshinini wokucindezela ebhentshini ngokubamba okuncane, ukunwetshwa kwezingalo kubhulokhi eliphezulu noma ukuqhutshwa kwemigoqo engalingani, khona-ke inqwaba ye-lateral izosebenza ngokuqina.

Kukho konke ukunyakaza okuyisisekelo okuhlangene okuhlangene, umthwalo uphinde uwele ezinhlwini zangaphakathi zemisipha ye-deltoid kanye nemisipha ye-pectoral. Futhi, umshini wenza umsebenzi we-static cishe kuwo wonke ama-triceps umzimba.

Amathiphu wokuqeqesha ama-triceps

Imihlahlandlela embalwa eyisisekelo yokwenza izivivinyo ze-triceps:

• Khetha isisindo sokusebenza esifanele bese unquma ibanga le-rep. Ngama-triceps amakhulu, hlanganisa umsebenzi wamandla (ama-8-12 reps) nokupompa (ama-15-20 reps) kusheduli yakho yokuqeqesha. Kepha khumbula ukuthi ukuvivinya umzimba kuzobe kungasebenzi uma ungazizwa ukuthi izicubu ziyasebenza. Kufanele uzwe ukuthi ama-triceps enza isivumelwano futhi welula ngokuphindaphinda ngakunye.
• Khulisa kancane kancane isisindo sezisindo ezengeziwe lapho wenza ama-push-up kumigoqo engalingani. Lesi ngesinye sezivivinyo zendololwana ezihlukumeza kakhulu. Kungcono ukubeka lo msebenzi eduze nokuphela kokuzivocavoca futhi usebenze ngesisindo esincane.
• Lapho wenza imishini yokunyathelisa yaseFrance, kubaluleke kakhulu ukugxila ekunwebeni ama-triceps ngesikhathi sesigaba esibi sokunyakaza (lapho wehlisa). Kufanele ibe yinde kabili noma kathathu ubude kunokuphakamisa i-projectile. Yonke inzuzo yalokhu kuvivinya itholakala ngqo kulokhu. Kweminye iminyakazo, ngeke ukwazi ukwelula ikhanda eliphakathi kakhulu. Yize ukugcizelelwa kwesigaba esingesihle kufanele kwenziwe kukho konke ukuzivocavoca kwaleli qembu lemisipha.
• Nciphisa ukukopela (umzimba jika) lapho wenza izandiso eziphezulu zamabhulokhi. I-buildup inciphisa lo msebenzi wayo yonke incazelo futhi isuse wonke umthwalo emsipheni we-triceps wehlombe.
• Sebenzisa zonke izindlela ezitholakalayo ukukhulisa ukuqeqeshwa kwakho. I-Triceps yiqembu elincane lemisipha: uma ufuna ukubona inqubekela phambili ebonakalayo, udinga ukuyikhipha ngokugcwele. Yenza ama-reps ayingxenye ngemuva kokufinyelela ukwehluleka, cela umlingani wakho akusize wenze amanye ama-reps, "uqede" ngesisindo esincane ngemuva kwesethi ngayinye esindayo - konke lokhu kusebenza kahle kuma-triceps. Kepha ungakwenzi ngokweqile. Lo msipha usebenza ngokusebenzayo ngesikhathi sokusebenza kwesifuba ne-delta. Ukuvivinya umzimba ngokweqile kwe-triceps ekugcineni kungaholela ekuqothulweni nasekuntulekeni kokukhula.
• Sebenzisa isikhathi sakho sokuphumula phakathi kwamasethi: welula ama-triceps akho. Lapho imisipha yakho iguquguquka kakhudlwana, uzonethezeka ngokwengeziwe lapho wenza izivivinyo ekuphakameni okugcwele. Izophinde ithuthukise ukupompa nokuxhumana kwe-neuromuscular, yelule i-fascia futhi inciphise namathuba okulimala.
• Zama ngohlelo lwakho lokuhlukanisa. Ama-triceps angaqeqeshwa kanye nesifuba sakho, emuva, amahlombe, noma ama-biceps. Khetha inketho esebenza kangcono kuwe, noma shintsha ukuhluka nyangazonke.
• Ukwehlukana phakathi kwamasethi akufanele kudlule imizuzu engu-1-1.5. Lokhu kuzokwandisa ukuhamba kwegazi kuye emisipheni esebenzayo, futhi imisipha ngeke ibe nesikhathi sokuphola ngemuva komthwalo omkhulu. Mhlawumbe okuwukuphela kwento enzima, imishini yokubamba esindayo, lapho kuvunyelwe khona ukuphumula okuningi ukuthola kabusha.
• Uma uqeqesha izingalo zakho ngosuku oluhlukile, sebenza kuma-supersets - qala ngokuswayipha ama-triceps akho bese usebenza ama-biceps akho. I-Triceps isicubu esikhulu futhi esinamandla futhi sidinga umthwalo osindayo ukuze sikhule. Ngakho-ke, kungakuhle ukuthi ulayishe kuqala ngenkathi ugcwele amandla. Ngaphezu kwalokho, ngenkathi wenza ama-biceps, ama-triceps azobe ephumula, okunganciphisa isikhathi sokuphumula.

Khipha ku-internet Triceps Ukuzivocavoca

Ukuzivocavoca umzimba kwakho kukhula ngokwengeziwe, izimfuneko ezengeziwe zokukhula kwama-triceps ozowadala. Kanye negazi, zonke izakhi zomzimba ezidingekayo ku-hypertrophy zizongena eqenjini elisebenzayo lemisipha.

Kodwa-ke, lokhu akusho ukuthi ukuqeqeshwa kwengalo kufanele kuhlale amahora amaningana, lapho unesikhathi sokwenza izivivinyo eziyishumi noma ngaphezulu. Ukuthola ucwaningo oluphelele lwazo zonke izinyanda ze-triceps ezi-3, izivivinyo ezi-3-4 zanele, ezizothatha imizuzu engama-30-40. Sizohlaziya izivivinyo ezisebenza kahle kakhulu nezici zazo.

Ukucindezela kwebhentshi ngokubamba okuncane

Lokhu kuzivocavoca umzimba kuyisisekelo semisipha ye-triceps. Ungathathi igama laso ngokoqobo: ibanga eliphakathi kwezandla zakho kufanele libe lincane kuphela kunobubanzi behlombe lakho. Lokhu kuzohlinzeka ngokusikwa okugcwele kwama-triceps futhi kuvimbele ukungaphatheki kahle ezandleni, emahlombe nasezindololwaneni.

Kuyo yonke le ndlela, kubalulekile ukugcina izindololwane zakho zisondele emzimbeni ngangokunokwenzeka, khona-ke ukusebenza kahle kwalokhu kuvivinya umzimba kuzokhula. Uma ukuthola kunzima ukubamba ibha endaweni esezingeni elilinganayo, cindezela ngokucindezela okuncane ku-Smith. Lokhu kuzokwenza ukuthi umsebenzi uhlukaniswe ngokwengeziwe ngokunciphisa ukucindezeleka emisipheni ezinzileyo.

Umshini waseFrance

Lokhu kungenye yezivivinyo ezinhle kakhulu zokwakha ama-triceps. Ikuvumela ukuthi ugcizelele umthwalo ekunciphiseni kwenqwaba ende nemaphakathi, futhi yibo ababeka "ubukhulu" besandla esibukwayo. Ukuze wenze lokhu, yehlisa igobolondo phansi ngangokunokwenzeka bese uthathe ikhefu elifushane endaweni engezansi.

Khumbula ukuthi le nketho yokwenza ukuzivocavoca ibuhlungu futhi idinga ukwelula kahle, ngakho-ke udinga ukuhlola ngokwanele amandla akho futhi ungawenzi ngokweqile ngezisindo zokusebenza. Izisindo ezinkulu (ezisukela ku-50 kg) nazo ziqinisekisiwe "ukubulala" izindololwane zakho. Ngakho-ke, lo msebenzi kufanele ubekwe endaweni yesibili noma yesithathu ohlelweni lwakho futhi wenziwe ngobuchwepheshe ngangokunokwenzeka.

Imvamisa, umshini wokunyathelisa waseFrance wenziwa ulele nge-barbell ebhentshini eliqondile:

Lapho wenza lo msebenzi ulele phansi, kungcono ukwehlisa i-barbell ngemuva kwekhanda, eduze ngemuva kwekhanda. Esimweni sokuqala, izingalo akufanele ziqondane nomzimba, kodwa nge-engeli elincane elibheke ekhanda. Ngakho-ke, nakulesi sikhundla (nakuyo yonke indlela), ama-triceps azoshuba ngakho-ke singanciphisa kancane isisindo se-projectile yezokuphepha.

Ukusetshenziswa kwama-dumbbells kunganciphisa kancane ukucindezelwa kwemisipha namathambo ejoyini lendololwana, yize ukunyakaza kuba nzima kakhulu. Kodwa-ke, ngokubamba okuncane, unganciphisa ama-dumbbells uze wehle futhi welule ama-triceps ngaphezulu:

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Inketho enhle yoshintsho ukwenza umshini wokushicilela waseFrance ngenkathi uhleli ebhentshini noma umile. Akufanele sikhohlwe ukungazisabalalisi izindololwane ngokuqinile ezinhlangothini, kodwa zama ukuzigcina zisezingeni elifanayo kuso sonke isethi:

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Futhi leli qembu lifaka izandiso nge-dumbbell eyodwa enezandla ezimbili ngemuva kwekhanda. Ukuzivocavoca kufana nomshini wokucindezela ibhentshi laseFrance, kepha kuzoba nzima ukuphonsa nokubamba idumbbell enkulu.

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Ukuhluka kokunyakaza kokugcina ukwandiswa kwengalo eyodwa nge-dumbbell ngemuva kwekhanda. Lo msebenzi uvame ukwenziwa ngamantombazane:

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Idiphu emabhaleni angalingani

Lokhu kungukuzivocavoca okuhlangene lapho umthwalo usatshalaliswa phakathi kwemisipha ye-pectoral kanye ne-triceps. Ukuze ulayishe kahle imisipha ye-triceps ehlombe, gcina isiqu siqonde kuyo yonke indlela. Akukho ukugoba phambili noma ukugoqa umgogodla esifundeni se-thoracic. Gcina izindololwane zakho zisondele emzimbeni, futhi ungasabalali, ngaphandle kwalokho wonke umthwalo uzodlulela kwimisipha ephansi yepectoral. Kulokhu, kuzoba kuhle uma ibanga phakathi kwemigoqo libanzi nje kancane kunamahlombe.

Akunasidingo sokuya phansi ngokujule ngangokunokwenzeka, lokhu kuzoholela kuphela ekungaphatheni kahle kumajoyini ehlombe nemisipha. Zithobe phansi kuze kube ifomu le-engeli elifanele phakathi kwengalo yakho nengalo yakho ephezulu. Lapho ungakwazi ukusebenza kalula amasethi we-3-4 wesisindo somzimba, enza okungenani ama-reps ayi-15, faka izinsimbi ezingeziwe.

Isandiso kubhulokhi

Lokhu kungukuzivocavoca okuhlukanisiwe kokusebenza kwasendaweni kwekhanda le-lateral le-triceps. Yize le yingxenye encane kunazo zonke yemisipha, udinga ukunikela isikhathi esiningi kuyo njengakuyo yonke enye, ngoba nguyena obeka isimo se "triceps" "sehhashi". Imvamisa lo msebenzi uphela ngokuzivocavoca kwezingalo.

Ukukhulisa ukugeleza kwegazi kuye kwimisipha ye-triceps brachii, sebenza kancane ngaphandle kokusebenzisa ingqikithi yakho. Ungakhohlwa ngokugcizelelwa kwesigaba esingesihle sokunyakaza. Ngesikhathi sokunwetshwa okugcwele kokuhlangana kwendololwana, cindezela ama-triceps ngangokunokwenzeka imizuzwana engu-1-2. Inani lokuphindaphinda alikho ngaphansi kuka-12 Cindezela izindololwane zakho ezimbanjeni kuyo yonke indlela.

Ukuze "uxhume" imicu eminingi yemisipha ngangokunokwenzeka, sebenzisa zonke izibambo ezitholakala ejimini yakho futhi uguqule ukubamba kusuka kubanzi kuye kokuncane (kusuka ekuvocavoceni kuya ekuvocavoceni, hhayi okufanayo). Lokhu kuvivinya umzimba kungenziwa futhi ku-crossover.

Inketho ejwayelekile ukwandiswa kwezintambo:

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Okunye futhi okudumile yisibambo esiqondile, esikuvumela ukuthi uthathe isisindo esithe xaxa:

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Enye indlela ethokozisayo ukunwetshwa kokubambelela okuphambeneyo kwengalo eyodwa:

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Ukujima

Ama-triceps afakwe ngokuphelele emsebenzini ngesikhathi sokuphakanyiswa kusuka phansi ngokubeka okuncane kwezingalo. Lokhu ukuzivocavoca okuphelele kokuzivocavoca ekhaya. Ukuze uqhubeke ulayishe isishuqulu se-lateral triceps, vula izandla zakho ngeminwe yakho komunye nomunye. Izindololwane zizokhomba ezinhlangothini ezihlukile, kepha kulokhu, lokhu kuzokwandisa kuphela ukusikeka okuphezulu. Kuyafaneleka futhi ukwenza ama-plyometric push-up (ngokotini) ngezikhathi ezithile, athuthukisa ngokuphelele amandla wokuqhuma we-triceps yakho.

Lokhu kufaka phakathi ama-push-up abuyela emuva kusuka ebhentshini noma okunye ukuphakama:

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I-Neutral Grip Dumbbell Press

Lokhu kuvivinya umzimba kufana nokucindezela okujwayelekile kwe-dumbbell ebhentshini eliqondile. Umehluko ukuthi ukubamba lapha akuthathi hlangothi, okungukuthi, izintende ziyabukana, hhayi maqondana nemilenze. Lapho wehlisa ama-dumbbells, zama ukugcina izindololwane zakho zisondele emzimbeni ngangokunokwenzeka, futhi ungasabalali ezinhlangothini. Kulokhu, awudingi ukuthinta amagobolondo, uwagcine ebangeni elifushane ukusuka komunye nomunye.

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Ukubuyisa emuva

Lokhu kuvivinya umzimba kubuyela emuva nomsubathi emi egobile. Ukubuyiselwa emuva kungenziwa nge-dumbbell eyodwa ngokushintshana noma ngamabili ngasikhathi sinye.

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Umthambeka kufanele ube njalo kangangokuba umzimba ucishe ufane naphansi. Ungancika ebhentshini noma ulale ngesisu.

Ngenye indlela, ungenza ukukhahlela emuva kubhlokhi engezansi:

Ukuqhubeka kokulayisha

Sithole ukuthi yikuphi okuzivocavoca ama-triceps. Kodwa-ke, alikho iqoqo lokuzivocavoca elizonikeza imiphumela oyifunayo uma ungathuthukisi ukusebenza kwakho ekuvivinyweni ngalunye.

Kunezindlela eziningana zokwenza lokhu:

1. Khulisa izinsimbi zokusebenza. Le ndlela ibaluleke ngokuyisisekelo ekuzivocavoca okuyisisekelo, kepha ukuzehlukanisa kungakuhle ukukhulisa kancane kancane isisindo esisetshenzisiwe - yebo, hhayi ngentengo yendlela. Kwenziwa kanjena: wenze amasethi ama-3 wokucindezela ibhentshi ngokubamba okuncane ngesisindo esingu-80 kg ukuphindaphinda okungu-10. Ekuzivocavoca kwakho okulandelayo, zama ukuzivocavoca ngesisindo esingu-82.5 kg. Cishe, ngeke ukwazi ukuphindaphinda okuyishumi kuzo zonke izindlela, kepha cishe okungu-10-8-6 kuzophuma. Qhubeka nokusebenza nalesi sisindo uze ufike ku-10-10-10. Bese ukhulisa isisindo sokusebenza ngenye i-2.5 kg.
2. Ukwandisa inani lokuphindaphinda. Ake sithi ukwazile ukwenza amasethi ama-3 emishini yokunyathelisa ye-French barbell ngendlela eqinile yama-reps ayi-12. Isisindo kuleli cala asinandaba. Ekusebenzeni kwakho okulandelayo, zama ukwenza ama-reps ayi-13 ngaphandle kokwephula inqubo yakho noma wandise isikhathi sakho sokuphumula phakathi kwamasethi. Ngokuzayo - 14, bese - 15. Ngemuva kwalokho, khulisa kancane isisindo sebha, yehla futhi uye ekuphindaphindeni kwe-12 bese uphinda futhi.
3. Ukwandisa inani lezindlela. Lapho ungakwazi ukwenza kalula amasethi ama-3 wanoma yikuphi ukuzivocavoca kwe-triceps, thatha elinye isethi. Inombolo yezimpinda nesikhathi sokuphumula ihlala ingashintshiwe. Ukukhulisa ivolumu yokuqeqesha (ngaphakathi kwemikhawulo efanelekile) kuyisisusa esinamandla sokukhula.
4. Ukungeza izivivinyo ezintsha... Le ndlela ilungele kuphela abasubathi abanolwazi. Uma uzwa ukuthi izivivinyo ezintathu noma ezine azisanele ukupompa kahle ama-triceps akho, engeza okunye ukuvivinya kuhlelo lwakho. Qala ngokuhlukaniswa okulula, uma lokho kunganele, qeda ukuzivocavoca ingalo ngomshini wokucindezela ibhentshi laseFrance nge-barbell noma nge-push-up kusuka emabhaleni ngesisindo esengeziwe. Izinzwa ezibuhlungu ngosuku olulandelayo zinikezwa.
5. Yehlisa isikhathi sokuphumula phakathi kwamasethi. Kuzoba nzima ekuqaleni, kepha ngokuhlangenwe nakho imisipha yakho izokwazi ukuqina ngokwengeziwe: ngeke ulahlekelwe ukukhiqiza usebenzisa isikhathi esincane sokuphumula. Ukujikeleza kwegazi emisipheni kuzoqina kakhulu.
6. Ukwandisa inani lokuzivocavoca. Lolu khetho luzosiza abasubathi abanemisipha yezingalo enenkani engafuni ukukhula. Kunezizathu eziningi zokuma, kepha ezimweni eziningi, ukuqeqeshwa kaningi nokujula kuzoxazulula le nkinga ngempumelelo. Qeqesha ama-triceps akho kabili ngesonto: okokuqala ngesifuba sakho, okwesibili ngama-biceps akho. Ungenza ukuzivocavoca okulula kuma-supersethi wokumpompa okuphezulu. Lokhu kufanele kukusize wakhe izingalo zakho.

Uhlelo lokuqeqesha

Noma yikuphi ukuvivinya umzimba kunakho konke okudingayo ukuze uqeqeshe ngokuphelele ama-triceps akho. Ayikho imishini ethile edingekayo. Umugqa we-dumbbell, umshini wokucindezela ibhentshi, imigoqo ehlukahlukene, iqoqo lama-disc nomshini we-block extension ungatholakala ngisho nasekamelweni elidala elingaphansi.

Ukuze ulayishe ngokulinganayo yonke imishayo emithathu futhi wakhe izidingo zokukhula kwemisipha, sincoma ukusebenzisa uhlelo olulandelayo:

Kuzoba nzima kancane ukuqeqesha ngokuphelele ama-triceps ekhaya, njengoba ukukhethwa kokuvivinya umzimba kuncipha. Konke okudingayo yi-barbell, isethi yama-disc, nama-dumbbells awelekayo. Imishayo yasekhaya nayo izosiza, inamathiselwe kahle futhi ayithathi isikhala esiningi.

Ungakwazi ukuguqula ama-triceps ekhaya ngale ndlela elandelayo:

Ngesikhathi seqoqo lemisipha (nasekomiseni futhi), ama-triceps avame ukufakwa ngosuku olufanayo nesifuba:

Enye inketho enhle usuku lwesandla, lapho ama-triceps ahlanganiswa nama-biceps:

Bukela ividiyo: FST-7 Shoulders u0026 Triceps Workout. Hany Rambods Ultimate Guide to FST-7 (May 2025).