Ungampompa kanjani noma uqinise ama-triceps kowesifazane? Imisipha yengalo iyisihloko esithandekayo. Wonke umuntu ejimini uphupha ama-biceps amakhulu, futhi wonke amantombazane aphupha ama-triceps anethoni: imvelo idale abesifazane ngendlela yokuthi emuva kwehlombe "indawo enenkinga" noma enye yalezo zindawo emzimbeni wowesifazane lapho amanqolobane ahlangana khona ngokuzithandela okukhulu futhi ashiye kubi ngokweqile. Ukuphela kwendlela engasiza ngalokhu ukwenza izivivinyo ze-triceps zamantombazane ekhaya nasejimini, kunjalo, ngenkathi ulandela ukudla okunama-kilojoule amancane.
Ukuze wenze lezi zivivinyo, akudingeki nhlobo ukuthi uvakashele ijimu, ungakwenza ngempumelelo ekhaya. Sizohlukanisa imibandela yonke iminyakazo yabesifazane iye kuma-triceps exercises ngemishini eyengeziwe nangesisindo somzimba wakho. Ake siqale ngokuzivocavoca ekhaya.
Iqoqo lokuzivocavoca ekhaya
Njengoba i-triceps inesibopho sokucindezela ukunyakaza nokwelula ingalo ehlangothini lendololwane, ukuvivinya okubaluleke kakhulu futhi okuyisisekelo kuzoba ukusunduza kusuka phansi.
Ama-push-ups amadolo
Njengoba imisipha yebhande elingaphezulu lehlombe ibuthakathaka emantombazaneni amaningi, kungcono ukuqala ngokunyusa okuvela emadolweni.
- Isikhundla sokuqala: elele phansi. Izandla ziqondile, ububanzi behlombe zihlukanisiwe noma zinciphile kancane, zihlala phansi. Imilenze igobile emadolweni, amadolo ahlala phansi, imilenze engezansi ibanjwe ngaphezulu kwaphansi.
- Ngokugoba izingalo ezinhlangothini zendololwane, udinga ukuthinta phansi ngesifuba sakho, kodwa hhayi ukulala phansi ngokuphelele. Bese, ngokunensa nangokulawulwa ngangokunokwenzeka, buyela endaweni yokuqala. Kukho konke ukunyakaza, izindololwane kufanele zibuyiselwe emuva, eduze komzimba, hhayi ezinhlangothini.
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Lapho ukwazi ukusunduza usukele phansi ngale ndlela izikhathi ezingama-20 noma ngaphezulu, kufanele uqhubekele ekunyakazeni okuyinkimbinkimbi ngokwengeziwe.
Ama-push-ups wobubanzi bamahlombe
Isikhundla sokuqala: ekusekeleni ukulala, ukusekela kuzwane nasentendeni yesandla. Isikhundla sesandla: izintende zingaphansi kwamalunga ehlombe. Lapho sigobisa izingalo endololwaneni, ihlombe kufanele lithinte umzimba, asisabalalisi izindololwane ezinhlangothini, asisabalalisi izingalo zethu kabanzi kunamahlombe.
Akuwona wonke amantombazane azokwazi ukufinyelela kulesi sigaba, kepha-ke, wonke umuntu okwenzayo uzobona ukuthi indawo yakhe "yenkinga" iqala ngokuzethemba iphendukele umona wabangane bakhe ababuthaka. Kodwa-ke, ngeke sigcine lapho: Ukuphindaphinda okungu-20 noma ngaphezulu ngezindlela eziningana kuyisizathu sokuthuthela esinyathelweni esiphakeme.
Ama-push-ups asondele
Isikhundla sokuqala: isikhundla sokulala, ukusekelwa kwezinyawo ezinzwaneni. Isikhundla sesandla: izintende sezivele zihlukaniswe ububanzi behlombe, empeleni iminwe yesandla esisodwa imboza iminwe yesinye ngaphezulu. Ezigabeni zokuqala zokuqonda kahle le nguqulo yama-push-ups, izindololwane zingaphambukela ezinhlangothini, kodwa-ke, umsebenzi wethu ukubacindezela basondele emzimbeni ngangokunokwenzeka, ukuze uzuze kakhulu kule nhlangano.
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Ake sibuyele ekuqaleni kohlelo lwethu. Yini okufanele yenziwe yilawo mantombazane asekuqaleni kwama-triceps aqinisa ukuqeqeshwa? Ama-push-up awodwa ayadina, noma ewusizo. Kungenzeka yini ukwehlukanisa ukusebenzisa kwasekhaya? Ungayipompa kanjani i-triceps ekhaya ngentombazane enokunye okuthile?
Ukuphusha phakathi kwezihlalo
Lo msebenzi ulula impela, ngaphandle kwama-triceps, ulayisha futhi welula isifuba kahle. Iphelele nakwabaqalayo.
Kuyadingeka ukuthatha izihlalo ezimbili noma izigqoko ezimbili zokuphakama okulingana cishe. Sibabeka ebangeni lamasentimitha angama-40-50 (libanzi kancane kunamahlombe).
- Indawo yokuqala iphakathi kwezihlalo ezimbili. Imilenze iqondiswa, amasokisi ahlala phansi. Izingalo ziqondiswa ezinhlangothini zendololwane, isisindo somzimba siwela ezintendeni zezandla, ingxenye yesisindo ithathwa yimilenze, eyenza kube lula ukuzivocavoca umzimba.
- Sigoba izingalo zethu ezinhlangothini zendololwane ngangokunokwenzeka. Udinga ukulwela i-engeli yama-degree angama-90, kepha uma ungazizwa amandla kuwe, kulungile, goba izindololwane zakho ngangokunokwenzeka, okubaluleke kakhulu, zama ukukwenza ngokushelela ngokwanele. Awudingi ukwehla uma uzwa ubuhlungu, ukuzivocavoca kufanele kube mnandi emajoyintini. Futhi zama ukubuyisa izindololwane zakho emuva kakhulu kunasemaceleni.
- Yelula izingalo zakho ngokwelula izindololwane zakho.
Ama-Triceps Chair Dips
Iyiphi enye indlela ongampompa ngayo amantombazane entombazane ekhaya? Okuhlukile komphumela ogcizelelwe kakhulu kwimisipha ye-triceps yehlombe kungaba ukuphindisela emuva kusuka esihlalweni esisodwa, kusofa noma kunoma yikuphi ukusekelwa okuqinile okukhuphuka ngamasentimitha angama-50-60 ngaphezulu kwephansi.
- Sihlala onqenqemeni lwalesi sisekelo. Sahlukanisa izandla ngobubanzi behlombe. Silungisa imilenze yethu siyibeke ezithendeni. Sidlulisela isisindo somzimba ezandleni zethu, sihambisa i-pelvis phambili, ukuze ibe ngaphezu kwaphansi.
- Ngokugoba izingalo endololwaneni, yehlisa ukhalo phansi. Okubalulekile ukuthi kufanele uthinte kancane nje phansi ngezinqe zakho, futhi ungaflothi phansi bese uziphakamisa.
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Elinye iphuzu elibalulekile: Izindololwane akufanele zihlukane, kepha "bheka" ngqo emuva emzimbeni.
Lokhu kuvivinya umzimba kwamantombazane kungathathwa njengokuyisisekelo, ngosizo lwama-push-up kusuka phansi nokunyakaza okuchaziwe, ungaxazulula umbuzo wokuthi ungampompa kanjani ama-triceps entombazane.
Ama-push-ups avundlile
Ukuzivocavoca okunzima kakhulu kwabesifazane abanesisindo somzimba. Eqinisweni, lokhu kuyi-analogue yabezindaba baseFrance nge-barbell ekhaya.
Ukwenza lo mnyakazo, sidinga uhlobo oluthile lwesihlalo noma indle, esizoyicindezela odongeni, okuzomnika ukungakwazi ukuhamba ngokuphelele. Kubude bengalo, sibamba indawo yokuma, ngezandla zethu sibamba onqenqemeni lwesihlalo, "esiliqinise" ngaphambi kwesikhathi.
Ngokunyakaza okulawulwayo, sigobisa izingalo zethu ezindololwaneni, njengokungathi sitshuza ngaphansi kwesihlalo, ukunyakaza kubushelelezi futhi kulawulwe ngangokunokwenzeka. Uma uzizwa sengathi "uwile" ubheke phansi phansi, uguqe ngamadolo akho, ungancamela ukuwaphula kunobuso bakho. Ngokwelula izingalo endololwaneni, sibuyela endaweni yokuqala.
Lo msebenzi udikibala kakhulu esigabeni sokuqala sokuqeqeshwa. Okuhlukile inketho eyenziwa ngokugcizelela emadolweni, ngokufaniswa ne-push-ups.
Le vidiyo izosiza amantombazane ukuthi afunde ukwenza ama-push-up futhi enze kahle izivivinyo ze-triceps ekhaya:
Isethi yokuzivocavoca ejimini
Masiqhubeke nokuzilolonga kwe-triceps kwabesifazane ejimini. Kukhona amathuba amaningi kakhulu ejimini - kusuka kuma-simulators akhethekile kuya kuma-dumbbell ajwayelekile, ngosizo lwawo okungeke kube nzima ngentombazane ukuqinisa ama-triceps. Ukube nje bekukhona isikhathi nesifiso.
Ukwelulwa kwezingalo ngemuva kwekhanda
Lokhu kuvivinya kungenye yezinto eziphumelela kakhulu emisipheni yamahlombe, ngokulandelana, kunconyelwa bonke abesifazane namantombazane abathintekayo.
Kunconywe indawo yokuqala ukuma, njengeyona ephephe kakhulu emgogodleni. Imilenze ihlukaniswe ububanzi behlombe, amadolo agobile kancane. Umthwalo ubanjwe ezingalweni eziqondisiwe ngenhla kwekhanda. Izindololwane azinconywa ukuthi zisatshalaliswe ngaphezu kobubanzi behlombe ngokuhlukana. Okulandelayo, udinga ukugoba izingalo zakho ezinhlangothini zendololwane, wehlise ngokushelela umthwalo ngemuva kwekhanda lakho, uzwe ukunwebeka kwe-triceps, bese ubuyisela isisindo endaweni yaso yokuqala.
© Vitaly Sova - stock.adobe.com
Ngenye indlela, ungenza lokhu kuhamba nge-dumbbell eyodwa ngezandla zakho ngokuhlukile. Kulokhu, kuzoba lula ukukwenza ngenkathi uhleli:
© bertys30 - stock.adobe.com
Njengomthwalo, okulandelayo kungasetshenziswa lapha:
- ama-dumbbells;
- i-barbell;
- isibambo sedivayisi esinamathiselwe kubhlokhi engezansi noma nge-crossover;
- i-expander enjoloba icindezelwe phansi ngohlobo oluthile lwesisindo esitholakala ngemuva komhlane wakho. Le nketho ilungele ikhaya.
Inketho yokwelula izingalo ngemuva kwekhanda ngesibambo esivela ebhulokini elingezansi ithakazelisa kakhulu emantombazaneni afuna ukuqeda amadiphozi ama-triceps ngangokunokwenzeka. Umthwalo oqhubekayo owenziwe ngebhlokhi uzosiza ukukhulisa ukujikeleza kwegazi kule ndawo, ngaleyo ndlela kukhulise ukulethwa komoya-mpilo kanye namakhemikhali e-oxidation.
© Alen Ajan - stock.adobe.com
Ukucindezela kwebhentshi laseFrance
Ukulala ebhentshini, imilenze iphumule ngokwethembeka lonke unyawo phansi, ikhanda alileli phansi. Izisindo zisezandleni, izandla zisezingeni leso, hhayi ngaphezu kwesifuba, okungukuthi, zithambekele kancane ngasekhanda zisuka endaweni ebheke ngakunye maqondana nomzimba.
Ngokugobeka okulawulwayo kwezindololwane, siletha umthwalo ebunzini noma siwuqale kancane ngemuva kwekhanda (kuya ngezimpawu zomuntu ngamunye), silungise ukungezwani emisipheni ekhonjiwe, futhi sandise izingalo. Izindololwane azidingi ukwelulwa ngokugcwele, futhi lokhu ukuphela kwendlela yokuzivocavoca lapho kusebenza khona lo mthetho. Kulokhu, kuzosiza ukuzivikela ekulimaleni.
Ama-dumbbells, i-barbell, i-block, i-expander ye-rubber ingaba ngumthwalo, ikakhulukazi abantu abasungula bangasebenzisa i-kettlebell.
I-Dumbbell igobile ngokunwetshwa
Lokhu kuvivinya umzimba kubizwa nangokuthi ukukhahlela emuva.
Isigaxa sitshekelwe phansi ngama-degree angama-90. Umlenze wegama elifanayo lesandla esisebenzayo ubuyiselwe emuva, owesibili ungaphambili kancane. Ingalo esebenzayo icindezelwe ngehlombe emzimbeni, ingalo ibheka phansi, indololwane igobile kuma-90 degrees. Isandla sesibili sihlala emadolweni omlenze osekelayo. Sula kahle ingalo endololwaneni, uze uzwe ukungezwani okunamandla kuma-triceps. Silungisa lesi sikhundla. Sibuyela endaweni yokuqala ngaphansi kokulawulwa.
© Makatserchyk - stock.adobe.com
Ungenza lo msebenzi ngaphandle kokuma uthambekele, kepha uncike ebhentshini, njengalapho udonsa i-dumbbell ibhande. Enye indlela ilele esiswini sakho ebhentshini elithambekele kancane (ama-degree ayi-15), lapho-ke ungenza ukukhahlela emuva ngezandla zombili ngasikhathi sinye.
Le nhlangano ingenziwa futhi nge-block device nange-expander - ngenothi kulabo abajwayele ekhaya.
Idiphu emabhaleni angalingani
Isikhundla sokuqala silenga kumigoqo engalingani, umzimba uqondile, uqondiswe ezingalweni eziqondisiwe eziqondane nobuso bomhlaba. Ngokumiswa okunjalo komzimba noma ngokuthambekela okuncane komzimba uye phambili, kuyadingeka ukugoba izingalo ezinhlangothini zendololwane ku-engela ka-90-100 degrees, ngaphandle kokusabalalisa izindololwane ezinhlangothini - lokhu kuzosusa ingxenye yomthwalo emisipheni yepectoral. Ama-push-up ajulile kule nketho adangele kakhulu ngenxa yengozi eyengeziwe yokulimala ekuhlanganyeleni kwehlombe. Ngemuva kwalokho kufanele uqondise izingalo zakho ngaphansi kolawulo, uzama ukudala ingcindezi enkulu ngezintende zezandla zakho kumigoqo engalingani.
© dusanpetkovic1 - stock.adobe.com
Njengoba le nketho inzima kakhulu emantombazaneni amaningi, kulawo majimu lapho kukhona khona i-gravitron device, ungenza ukuzivocavoca okufanayo kuwo.
Ama-push-up ku-gravitron
Ingqikithi yale divayisi ukuthi ikwenzela ukusekelwa lapho wenza ama-push-up kumigoqo engalingani nakudonsela phezulu: ukucindezela kwepulatifomu ekhethekile ezithendeni zakho noma emadolweni (kuya ngesici sokuklama) futhi kusiza ukuzivocavoca umzimba.
Uma usetha isisindo kule divayisi, kuzoba lula kakhulu kuwe ukwenza ama-push-up. Ngaphandle kwepulatifomu yokusekela, inqubo ye-gravitron push-up ihambisana ngokuphelele nenqubo ye-bar-push-up efanayo.
© Makatserchyk - stock.adobe.com
Cindezela phansi kudivayisi block
Idivayisi yebhulokhi isho noma i-crossover noma umugqa webhulokhi eliphezulu wemisipha yangemuva. Into esemqoka ukuthi isibambo singaphezu kwakho, okungukuthi, simiswe kubhulokhi eliphezulu.
Simi sibheke idivaysi yebhulokhi, bamba isibambo ngokubamba ububanzi behlombe. Sicindezela amahlombe emzimbeni, izingalo zigobile. Amadolo agobile kancane, emuva kuqondile, amahlombe ehlombe ahlukene, akufanele kube khona ukungezwani entanyeni. Selula izingalo zethu ezindololwaneni, ngaphandle kokuphakamisa amahlombe emzimbeni futhi ngaphandle kokuguqula umzimba, silungise ukungezwani emisipha ye-triceps yehlombe, sibuyele endaweni yokuqala.
© blackday - stock.adobe.com
Le nhlangano ingenziwa futhi ngesibambo sezintambo:
© _italo_ - stock.adobe.com
Ukwenza izivivinyo ezibalwe kuzokusiza, besifazane abathandekayo, ukuguqula ama-triceps akho kusuka "endaweni yenkinga" abe ngumthombo wokuziqhenya. Into esemqoka ukuthi, okokuqala, zama ukuzwa ama-triceps akho njalo lapho wenza izivivinyo ezibalwe, futhi okwesibili, unganaki iqiniso lokuthi udinga ukuya ejimini - amabhodlela wamanzi angamamilitha ayisihlanu azothatha isikhundla sezinsimbi eziphumelelayo, nebhandeshi lenjoloba kusuka amakhemisi - vimba idivayisi.
Ividiyo ichaza inqubo yokwenza izivivinyo ze-triceps zamantombazane ejimini:
