Ukuzivocavoca for triceps izandla kwabesifazane kuyasiza uma ufuna ukususa ama-deposit fat futhi unikeze ukukhululeka. Ukuze uzuze umphumela omuhle, kunconywa ukufaka emisebenzini eyinkimbinkimbi ye-triceps kanye ne-biceps. Ungakwazi nje ukufaka izivivinyo eziningana emsebenzini omkhulu. Ungazijwayela ehholo, kodwa ngoba akubona wonke umuntu onethuba lokuya emfundweni enjalo, sizocubungula ama- exercises afanelekile ekusebenzisweni kwekhaya.
Ukuncintisana kwama-triceps umzimba
Ukuze uthole imisipha, udinga ukusebenzisa isisindo esengeziwe. Kule njongo, ama-dumbbells aphelele, lapho ungabikho khona amabhodlela ajwayelekile agcwele isihlabathi noma amanzi. Noma kunjalo kuyadingeka ukutshela ngezici ezithile zokuqeqesha. Okokuqala, kubalulekile ukuba uhlanganyele emisebenzini evamile, ngaphandle kwalokho akufanelekile ukulindela umphumela oyifunayo. Okwesibili, kunconywa ukuba wenze lo mkhuba ngezindlela eziningana, ukuze imisipha ithole umthwalo omuhle. Okwesithathu, ukubaluleka okukhulu kunendlela efanele, ngakho cabangela zonke izinhlobo ze-nuances.
Ukuqeqeshwa kwe-Triceps kungabandakanya ukuzivocavoca okunjalo:
- Sukuma uphakamise futhi uphakamise isidumbu ngaphezu kwekhanda lakho, okudingayo ukuthatha ngezandla zombili. Ukubamba iziphambano ngokulandelanayo phansi nokulungisa isimo sezintambo, ukunciphisa intukuthelo ekhanda, ukwenza i-cross / extension. Ukuze kudingeke ukuthi kudingeke ukuthi kudingekile ngesikhathi sokunyakaza phansi, bese uqhubekela phambili ekukhuphukeni. Enye iphuzu elibalulekile - gcina izintambo zakho zisondele kakhulu ekhanda lakho. Lo msebenzi ungenziwa ngenkathi ulele phansi, kanti ikhanda kufanele libe emaphethelweni ebhentshi.
- Lokhu kuyindlela ephumelelayo kakhulu e-triceps, okuyinto okudingekayo ukuma ngemuva kwakho esihlalweni. Hlala enqenqemeni bese ubamba phansi. Imigqa iya phambili futhi iguqa ngamadolo. Umsebenzi - wehla esihlalweni bese ugcina izintambo esisisindo. Khamba kancane kancane, ugoqa izingalo zakho emaceleni. Kubalulekile ukugcina izimbongolo eduze komzimba hhayi ukuzitshala ezinhlangothini. Ukuphakamisa umzimba kudingekile kuphela ngezindleko zezandla ngaphandle kokuhlanganyela kwemilenze.
- Ukwenza umsebenzi olandelayo we-triceps, kubalulekile ukuma uqonde futhi ugobe phambili ukuze umzimba usezindizeni ezifanayo phansi. Bheka kufanele iqondiswe phansi. Ezandleni uthathe umthwalo olungiselelwe uphinde uwadonsa esifubeni. Umsebenzi - yenza isandiso sezingalo, ushiye isikhumbuzo esisezingeni elimile. Kunconywa ukuthi wenze ukulungiswa kwesimo lapho ukwandisa, ukuze uzizwe umthwalo. Gcina izingxube zakho ezicindezelekile emzimbeni. Kubalulekile ukugcina emuva endaweni ephathekayo ngesikhathi sokuzivocavoca. Lo msebenzi ungenziwa ngesandla esisodwa, ubeke umlenze owodwa, uguqe ngamadolo ebhentshini futhi ugcizelele ngesandla.
- Omunye umsebenzi osebenzayo we-triceps wamantombazane, ngenxa yokusebenza okudingekayo ukuqamba amanga ngakolunye uhlangothi. Umzimba kufanele udale umugqa owodwa, qinisa isisu sakho futhi uvule amahlombe akho. Isandla esitholakala phezulu, uhlale phansi ngesundu futhi uphakamise umzimba. Kubalulekile ukuthi umthwalo wawuseduze, ngakho ungafaki umsebenzi womzimba. Isandla esingezansi, khumba isikhumba sakho. Umsebenzi ukukhipha umzimba emzimbeni, ukungafihli ngokuphelele ingalo emhlangothini wegobow, nokunciphisa ukuphefumulelwa.
- Ukugcina kokuzivocavoca okuveziwe kubizwa ngokuthi "Boxer". Vuka ngokuqondile, ugoqa imilenze yakho kancane emgodini wakho, futhi uncike phambili, ugcine umhlane wakho esimweni sezinga. Thatha ama-dumbbell ezandleni zakho bese uphonsa phambili, kanti enye-uyiphinde uyibuyise. Ngemuva kokulungisa ukuma, shintsha isimo sezandla.
Ekugcineni ngingathanda ukunikeza esinye iseluleko - ukuhlanganisa ukudlala ukudla okunempilo, bese umphumela uzotholakala.