Ukuzivocavoca kwi-triceps kwindawo yokuzivocavoca nasekhaya

Injongo ephambili ye-triceps kukunweba ingalo uze uyizise emzimbeni. Ngethuba lomsebenzi oqhelekileyo ezi zihlunu azibandakanyekanga kwaye ngenxa yoko ziba zikhuni kwaye zithatha. Kubalulekile ukuba uqaphele ukuba i-triceps inzima ukuphuhlisa.

Ukuzivocavoca ngeentlobo zeentlobo zamabhinqa

Ukuze uqeqesho luphumelele, kubalulekile ukuqwalasela iingcebiso ezininzi ezinokuqeqeshwa ngabaqeqeshi abaqeqeshiweyo.

1. Ekuqaleni komsebenzi, yenza umsebenzi oqhelekileyo we-triceps , uze usebenzise izixhobo ezikhululekile. Okokuqala unako ukuzenza ngezandla zombini, kwaye ngoko ke, ngamnye.
2. Ngethuba loqeqesho, lungisa amacandelwana endaweni ukude ukufezekiswa kwemisipha kufezekiswe.
3. Phakathi koqeqesho lomzimba ophezulu kunye ne-triceps kufuneka kuthathe ubuncinane iintsuku ezimbini.
4. Izindlela ezifanelekileyo zokusebenzisa i-triceps (intloko ende) ziquka ukusetyenziswa kobunzima obukhulu.
5. Ukuze ufumane umphumo, kufuneka usebenzise ama-3-4 ngendlela, kodwa inani lokuphindaphinda kufuneka libalwe ngokusekelwe ngamandla akho.

Ukuzivocavoca ngee-triceps kunye ne-dumbbells

Iiklasi ezinama-dumbbell ziquka iintlobo ezininzi zokuzinza, ezikhokelela ekubuyiselweni kwakhona komthwalo, kodwa kunika izibonelelo ezongezelelweyo. Kuyafaneleka ukuphawula ukufumaneka kwezidumbulu, njengezixhobo zemidlalo. Iindlela ezifanelekileyo zokuzilolonga ziyakwenziwa ekhaya naseHolo.

1. Ukususwa ngesandla . Yenza umququze phambili, uguqe imilenze yakho. Gcina i-dumbbells kufuphi nesifuba sakho, ugoba iingalo zakho kwiingqungquthela. Thatha izandla zakho, ugcine amahlombe akho engapheliyo. Iimfudu kufuneka ziqhutywe kuphela ngeengaphambili. Misa isikhashana uze uphinde ugobe izandla zakho.
2. Ukongezwa kwesandla . Kule ndlela yokuzilolonga, hlalani kwibhentshi, uthathe i-dumbbell ngokukhawuleza, kwaye uyibambe ngengalo eqondileyo. Ngakolunye uhlangothi, bamba kwibhentshini okanye usixhase nge-bicep yesandla sokusebenza. Ukunxilisa, ngokukhawuleza unciphise i-dumbbell phantsi, uze ulungele ingalo yakho ekuphumeni. Yenza ngamacala amabini.

Ukuzivocavoca kwi-triceps nge-barbell

Ukuze kusebenze izihlunu zezandla, abadlali abaninzi bakhetha ukuqeqeshwa kunye nebha , ekhuthaza ukusabalalisa ngokufanayo komthwalo kwiimisipha.

1. Ibhendi yokushicilela eFransi . Kule ndlela yokuzilolonga, bamba ibha ngokuchaneka. Thetha ebhentshini ukwenzela ukuba intloko yayikude. Gweba iingalo zakho uze ubambe i-projectile phezu kwesifuba sakho. Ukuphefumula, nciphise i-bar, uguqa izibonda zakho, kodwa amahlombe akho kufuneka ahlale esele. Ekugqibeleni, intamo ifanele ifuthe phezulu ngentloko. Gxininisa iingalo zakho ekuphumeni.
2. Cinezela ibha ngomgca omncinci . Ngenxa yale ntlupheko isenzo samantombazana, hlala ebhentshini, kunye neenyawo zithinta umgangatho ngeenyawo ezipheleleyo. Thatha utyando olunqamlekileyo, ulungelelanise, unciphise ngokukhawuleza kwisifuba. Phakamisa i-projectile njengoko uphumelela.

Ukuzivocavoca kwi-triceps kwindawo yokuzivocavoca

Zonke iimvavanyo ezicatshangelwayo zifanelekile ukuqeqeshwa ehholo , kodwa kukho iimimulator ezikhethekileyo ezifanelekileyo zokusebenzela i-triceps.

1. I-block of block kwi-triceps . Namathisela isibambo esicacileyo okanye esilungeleyo kwiyunithi ephezulu. Gamba izandla phantsi. Yima nge simulator kwaye uthembe phambili phambili. Ngoxa ubeka izibonda zakho kufuphi nomzimba, bhonce iingalo zakho ukuze i-handle isezingeni lesifuba. Ukukhupha, unciphise umgca phantsi ukuya kumgca, ulungise ngokupheleleyo izandla. Kubalulekile ukuba inxalenye yengalo ephuma ehlombe kuya kwinqanaba. Kwi-inhalation, phakamisa isibambo, ubuyele kwindawo yokuqala. Ukwandiswa kwi-triceps kwi-crossover inokwenziwa ngesandla ngasinye.
2. Ukutshintshela kwimivalo engalinganiyo . Ukubamba imivalo, lungisa izandla zakho kwaye ubambe umzimba ngokulinganisela. Inhaling, kancinci kancinci ukuya kwii-90 degrees angle. Kubalulekile ukuba bahlale besondelene nomzimba ngokusemandleni. Ukukhupha, ngenxa yoxinzelelo lwee-triceps, lungisa izandla zakho.

Ukunyuka kwama-triceps

Umsebenzi olula kwaye ufinyeleleke kakhulu unomsebenzi wokunyusa, kodwa kufuneka kuthathelwe ingqalelo ukuba ngoncedo lwabo, akunakukwazi ukwandisa ubunzima be-muscle, kuba kufuneka umthwalo owongezelelweyo.

1. Ukunyuka kwe-stop stop with stop stop . Thatha ugxininiso lobuxoki, ufake izandla zakho ukuze umgama phakathi kwabo ungaphantsi kobubanzi bamagxa. Inhaling, yehla ngaphambi kokuba ibilise isondele kufuphi nomgangatho. Gxininisa izandla xa uxhuma. Gcina iinduli ezikufutshane nomzimba.
2. Phindela i-push-ups ye-triceps . Zibeke emaphethelweni ebhentshi, ngezandla zakho ekupheleni. Beka iinyawo zakho ekuxhaseni kwaye ugcine umzimba kwisisindo. Yehla, uguqa iingalo zakho kwiingqungquthela, ungazifaki emacaleni. Emva kokulungisa indawo, yenyuka.

Ukudonsa kwi-triceps

I-tourniquet ayiyona isisombululo esiphezulu sokusebenza i-triceps, kuba izihlunu zangasemva , amahlombe kunye ne-biceps zibandakanyeka emsebenzini, kodwa njengemida kunye nomthwalo owongezelelweyo kunokwenzeka ukuba ungeze i-pull-ups yakho.

1. Ukuphuhlisa i-triceps kwi-bar engqamlekileyo, qonda umgca we-crossbar ngokubanzi ukuze umgama phakathi kweengalo zikhulu kunomgama wamagxa malunga no-20 cm.
2. Ukuze usebenze i-biceps, kufuneka ugxininise ukunyakaza, ngoko emva kokuba unyuke, zama ukunciphisa ngokukhawuleza nangokulula ngokusemandleni.
3. Ukuba kukho ukulungelelanisa ngokwaneleyo, ngoko kukulungele ukukhupha ukuze i-crossbar ingekho phantsi kwesikhumba, kodwa ngasemva.

Inkqubo yoqeqesho lwe-Triceps

Ukusebenzisa i-triceps akudingeki ukuba wenze imisebenzi eminingi kwaye ezintathu ziyakwanela. Ungesabi ukusebenzisa ubunzima obuninzi, kuba izihlunu aziyikuqhawula kulo, ngaphandle koko, i-biceps ayiboni umthwalo, ngoko kufuneka usebenze nzima. I-Supertet triceps-isisombululo esihle kubo bafuna ukwenza izandla zabo ziqiniswe ngokukhululeka okukhulu. Emva kwexesha elithile, kufuneka uguqule ukuzivocavoca okanye ungeze umthwalo, kuba akuyi kubakho inkqubela phambili.