Ukuzivocavoca nge-triceps ku-gym

Izandla zazinhle ngaphandle kwesikhumba esiningi ngokweqile nesikhumba saggy, udinga ukwenza ama-triceps umzimba wokuvivinya umzimba. Amandla angaqeqeshwa ngokwehlukana noma nje afake izenzo ezimbalwa ekusebenzeni okuyinhloko. Ukufeza imiphumela emihle, kubalulekile ukugcina inqubo efanele, futhi ukuqhuba yonke imithetho.

I-triceps ephumelela kakhulu umzimba

Ukuthandwa okukhulu kutholakala ukuqeqeshwa okuyisigidi, okukuvumela ukuba uthole umphumela oyifunayo esikhathini esifushane. Kudingekile ukuthatha imishanguzo ka-5-6 bese uphinda izikhathi ezingu-15-20 emibuthanweni eminingana. Phakathi kwemibuthano ungakwazi ukuthatha ikhefu, kodwa hhayi ngaphezu kwemizuzu emibili. Udinga ukuqala ngomthwalo omncane, ukuze umzimba ujwayele futhi ungene kumodi edingekayo. Ngaphambi kokuba uqhubekele ekuzivocavoca umzimba, kubalulekile ukwenza ukufudumala okuzokwenza ukulungisa imisipha namathenda omthwalo, okusho ukuthi unganciphisa ingozi yokulimala.

Ukuzivocavoca kwi-triceps ku-gym:

1. Iphrinta yeFrancis Lapho wenza lo msebenzi, kubalulekile ukuqapha ukunyakaza ngalunye. Ungayenza imile, ihlezi futhi ilele phansi. Sizocabangela ukhetho lokugcina. I-IP - ilale ebhentshini ukuze ikhanda lisekugcineni. Thatha indlebe ukuze izintende zikhomba omunye komunye, bese uzibeka phezu kwekhanda lakho. Umsebenti - yenza isandla se-cross / extension, ukulungisa isikhundla emaqenjini aphezulu. Kubalulekile ukuhambisa ama-dumbbells ngendlela efanayo, ngaphandle kokukhipha izingxube. Ngemva kwalokho, buyela e-IP, uqondise izandla zakho. Kunconywa ukuthi ugcine imisipha yamagxolo enkingeni, futhi ukuphefumula okujulile kuzonikeza umthwalo emshinini .
2. Ibhentshi cindezela kancane . Ukuze wenze lo msebenzi ku-triceps nge-bar, hlala ebhentshini uphinde ubeke izinyawo zakho phansi, ukuze umzimba uphelele. Thatha ngokubambelela okuncane ukuze umthwalo uhlale ku-triceps. Umsebenzi - ukungena, ukwehlisa kancane ibha ukuze intamo ithinte umzimba, kancane ngaphansi kwesifuba. Ukuphefumula, kubalulekile ukuphakamisa ibha ngaphezulu kwakho, kuyilapho izandla kufanele ziqondiswe ngokugcwele.
3. Ukwandiswa kwezandla nge-dumbbell . Lokhu kusetshenziselwa ukuhlala ehlezi ebhentshini, lapho i-backrest kufanele ifakwe khona ama-degree angama-25-45. Ukuze uhlukanise umthwalo, kunconywa ukuba ushintshe njalo i-angle. Hlala ebhentshini, uqine ngokucindezela emuva futhi uhlehlise emuva. Kubalulekile ukucindezela izinyawo ngokuphelele phansi. Thatha indlebe bese uyiphakamisa ikhanda lakho ezandleni ezithunyelwe. Umsebenti - yenza i-flexion / isandiso sezandla, wehlise lesi sihloko ngekhanda. Exhale njengoba i-dumbbell iphakanyiswa futhi ivuselela njengoba uhamba phansi. Ukunciphisa igobolondo kudinga ukuzwa ukunwetshwa kwe-triceps.
4. I-Push-ups kumigoqo engalingani . I-IP - ukubamba izingalo zemishayo, gxuma futhi ume namazandla emiphongolweni. Emzimbeni awunamathele, kunconywa ukuwela imilenze, ukuwaguqa ngamadolo. Kubalulekile ukuthi ungavimbeki ezandleni, ngoba lokhu kwandisa kakhulu ingozi yokulimala. Enye iphuzu elibalulekile - musa ukudonsa amahlombe akho bese ugcina ikhanda lakho liqondile. Umsebenti - ngokumangalisa, kancane kancane ugobe phansi, uguqe izintambo zakho, kuze kube yilapho amahlombe afinyelela phansi. Ngemuva kokulungisa isimo, ekuphumuleni ukubuyela ku-FE.
5. Ukwandiswa kwezikhali ku-triceps ukuvimba . Ukuzivocavoca okulandelayo ku-triceps kwenziwa kwi-simulator, futhi ungasebenzisa izinguqulo ezahlukene zezingalo. Sukuma ngokuphambene nekhebula bese ubamba isibambo ngokubamba ngokuqondile noma okuguqukayo. Donsa isibambo emzimbeni wakho, ugoqa izingalo zakho ezinhlangothini bese uzigcina eduze komzimba. Ngesikhathi esifanayo, thambisa umzimba wakho phambili futhi ugobe ngemuva. Umsebenti - ungafaki izandla zakho phansi ukuze isibambo sithinte izinkalo, bese-ke, ume imizuzwana embalwa bese ubuyela ku-FE.