Ukuzivocavoca on the triceps ejimini nasekhaya

Inhloso eyinhloko ye-triceps ukwandisa ingalo futhi uyilethe emzimbeni. Ngesikhathi umsebenzi ojwayelekile lezi zinhlanzi azibandakanyeki futhi ngenxa yalokho ziba yi-flabby futhi ziyi-sag. Kufanele kuqaphele ukuthi i-triceps inzima ukuthuthukisa.

Ukuzivocavoca for triceps kwabesifazane

Ukuze uqeqesho luphumelele, kubalulekile ukucabangela izincomo eziningana abaqeqeshi abaqeqeshiwe abanikezayo.

1. Ekuqaleni komsebenzi, yenza izivivinyo eziyisisekelo ze-triceps , bese usebenzisa izisindo zamahhala. Okokuqala ungayenza ngezandla zombili, bese-ke, ngamunye.
2. Ngesikhathi sokuqeqesha, lungisa izimbambo endaweni kuze kube yilapho ukuhluleka kwemisipha kutholakala.
3. Phakathi kokuqeqesha umzimba ophezulu kanye ne-triceps kufanele kuthathe okungenani izinsuku ezimbili.
4. Izenzo ezinhle kakhulu ze-triceps (ikhanda elide) zibandakanya ukusetshenziswa kwesisindo esikhulu.
5. Ukuze uthole umphumela, udinga ukwenza umzimba ngama-3-4 izindlela, kodwa inani lokuphindaphinda kufanele libalwe ngokusekelwe ngamandla akho.

Ukuzivocavoca nge-triceps nge-dumbbells

Amakilasi anama-dumbbell ahlanganisa imisipha eminingi eqinisayo, eholela ekusatshanisweni komthwalo, kodwa futhi inikeza izinzuzo ezengeziwe. Kubalulekile ukuphawula ukutholakala kwamadembula, njengemishini yezemidlalo. Ukuzivocavoca okungcono kunazo zonke kungenziwa ekhaya nasehholo.

1. Ukususwa kwesandla . Yenza phambili, uphonsa imilenze yakho kancane. Gcina ama-dumbbells eduze kwesifuba sakho, ugoqa izingalo zakho emaceleni. Thatha izandla zakho emuva, ugcine amahlombe akho engapheli. Ukuhamba kufanele kwenziwe kuphela izibikezelo. Misa okwesikhashana uphinde ugobe izandla zakho futhi.
2. Ukwandiswa kwesandla . Ngalolu hlelo lokusebenza lwe-triceps, hlala ebhentshini, uthathe i-dumbbell ngokuchofoza ngokuqondile, bese uyibamba ngengalo eqondile. Ngakolunye uhlangothi, bamba ebhentshini noma usekele nge-bicep yesandla sokusebenza. Ukunciphisa, kancane kancane wehlise phansi i-dumbbell phansi, bese ulungisa ingalo yakho ekuphumuleni. Yenza zombili izinhlangothi.

Ukuzivocavoca nge-triceps nge-barbell

Ukuze usebenzise imisipha yezandla, abagijimi abaningi bakhetha ukuqeqeshwa ngebha , okukhuthaza ukusabalalisa okufanako komthwalo emisipha.

1. Iphephandaba laseFrance . Ngenxa yalolu hlelo lokusebenza lwe-triceps, yibamba ibha ngokuqondile. Themba ebhentshini ukuze ikhanda lisekugcineni. Lungisa izingalo zakho bese ubamba i-projectile phezu kwesifuba sakho. Ukuphefumula, kwehlisa ibha, ukugoba izingxube zakho, kodwa amahlombe akho kufanele abe namanje. Ekupheleni, intamo kufanele ithinte phezulu kwekhanda kalula. Hlela izingalo zakho ekuphumuleni.
2. Cindezela ibha ngokubamba kancane . Ngenxa yalolu hlelo lokusebenza lwezintombi zamantombazane, hlala ebhentshini, ngezinyawo ezithinta phansi ngenyawo eligcwele. Thatha ngokubambelela okuncane, ukumbumbulula, kancane kancane ukuyiphonsa esifubeni. Phakamisa i-projectile njengoba uphumelela.

Ukuzivocavoca nge-triceps ku-gym

Zonke izivivinyo ezibhekwayo zifanelekile ukuqeqeshwa ehholo , kodwa kunezindlela ezikhethekile ezifanelekayo zokusebenzela i-triceps.

1. Ukukhishwa kwesibalo ku-triceps . Namathisela isibambo esilungile noma esingeniswe engxenyeni engenhla. Gamba izandla zakhe phansi. Hamba nge-simulator bese uncike phambili kancane. Ngenkathi ubambe izintambo zakho eduze komzimba, bhonce izingalo zakho ukuze isibambo sisezingeni lesifuba. Ukukhipha umoya, wehlisa isibambo phansi kuze kube yilapho uthinteka ezinkalweni, uqondise ngokugcwele izandla. Kubalulekile ukuthi ingxenye yengalo esuka ehlombe kuya elugqeni imisiwe. Uma u-inhalation, phakamisa isibambo, ubuyele esimweni sokuqala. Ukwandisa kuya ku-triceps ku-crossover kungenziwa ngesandla ngasinye ngokwehlukana.
2. I-Push-ups kumigoqo engalingani . Ukubamba imishayo, lungisa izandla zakho bese ubamba umzimba ngokulingana. Ukungenelela, kancane kancane ugobe phansi engxenyeni engamaphesenti angama-90 emahlangothini. Kubalulekile ukuwagcina esondelene nomzimba ngangokunokwenzeka. Ukukhipha amandla, ngenxa yenkinga ye-triceps, lungisa izandla zakho.

I-Push-ups ku-triceps

Ukuzivocavoca okulula futhi okufinyeleleka kakhulu kuyi-push-ups, kodwa kufanele kucatshangelwe ukuthi ngosizo lwabo, ngeke kwenzeke ukwandisa isisindo somzimba, ngoba umthwalo owengeziwe uyadingeka.

1. I-Push-ups ne-stop encane . Thatha ukugcizelela amanga, ubeke izandla zakho ukuze ibanga eliphakathi kwabo lingaphansi kwebubanzi bamahlombe. Inhaling, wehla ngaphambi kokuba isifuba siseduze eduze. Hlela izandla zakho uma ukhulisa. Bamba ama-elbow eduze nomzimba.
2. Ama-back push-ups we-triceps . Beka wena ekugcineni kwebhokisi, ngezandla zakho enqenqemeni. Faka izinyawo zakho ekusekeleni futhi ugcine umzimba wesisindo. Yehla, ugoqa izingalo zakho ezihlangothini, ungawafaki emaceleni. Ngemva kokulungisa isikhundla, khuphuka.

Ukudonsa ku-triceps

I-tourniquet ayiyona isisombululo esihle kakhulu sokusebenza i-triceps, ngoba imisipha yangemuva , amahlombe kanye ne-biceps ihileleke kakhulu emsebenzini, kodwa njengendlela ehlukahlukene kanye nomthwalo owengeziwe kungenzeka ukufaka ukudonsa kwinkimbinkimbi yakho.

1. Ukuze uthuthukise i-triceps ku-bar enezingqimba, faka i-crossbar ngokubamba okukhulu ukuze ibanga phakathi kwezingalo likhulu kunebanga lamahlombe ngo-20 cm.
2. Ukuze usebenze i-biceps, udinga ukugxila ekuhambeni phansi, ngakho-ke ngemuva kokudonsela phezulu, zama ukunciphisa kancane kancane futhi ngokushelela ngangokunokwenzeka.
3. Uma kukhona ukulungiselela ngokwanele, kungcono ukudonsa ukuze i-crossbar ingekho ngaphansi kwengane, kodwa ngemuva.

Uhlelo lwe-Triceps lokuqeqesha

Ukuze usebenze ama-triceps akudingeki ukuba wenze umzimba omningi futhi ezintathu kuzokwanela. Ungesabi ukusebenzisa isisindo esiningi, ngoba imisipha ayigodli kulokhu, ngaphandle kwalokho, i-biceps ayiboni umthwalo, ngakho-ke kufanele usebenze kanzima. I-supertet triceps - isisombululo esihle kakhulu kulabo abafisa ukwenza izandla zabo ziqiniswe ngokukhululeka okukhulu. Ngemva kwesikhathi esithile, kufanele ushintshe izivivinyo noma wengeze umthwalo, ngoba ngeke kube khona inqubekela phambili.