Ukuzivocavoca nge-triceps izandla kubasetyhini kuncedo xa ufuna ukususa iiponti zeoli kunye nokunika uncedo. Ukufezekisa umphumo omuhle, kucetyiswa ukubandakanya kwiindlela eziyinkimbinkimbi zozibini ze-triceps kunye ne-biceps. Unokwenza nje ukubandakanya iindlela ezininzi zokuqhuba umsebenzi. Unokuziqhelanisa kwiholo, kodwa ekubeni kungekhona wonke umntu unalo ithuba lokuya kuqeqesho olulolo hlobo, siza kuqwalasela ukusetyenziswa okufanelekileyo kokusebenza ekhaya.
Inkomfa yee-triceps umzimba
Ukuze ufumane isisulu, kufuneka usebenzise ubunzima obongezelelweyo. Ngenxa yale njongo, i-bumbbells ephelele, ekungabikho apho ungasebenzisa iibhotile eziqhelekileyo ezizaliswe ngesanti okanye ngamanzi. Kusemfuneko ukuxelela malunga nezinye iinkalo zoqeqesho. Okokuqala, kubalulekile ukuba uhlanganyele kwimisebenzi eqhelekileyo, ngaphandle koko akufanelekile ukulindela umphumo ofunwayo. Okwesibini, kucetyiswa ukuba wenze umendo kwiindlela eziliqela, ukuze imisipha ibe nomthwalo omhle. Okwesithathu, ukubaluleka okukhulu kunendlela efanelekileyo, ngoko qwalasela yonke imiba.
Uqeqesho lwe-Triceps lungabandakanya ukuzivocavoca okunjalo:
- Sukuma uphakamise kwaye uphakamise isilumkiso ngaphezu kwentloko yakho, okufuneka uyenze ngezandla zombini. Ukubambisa iziganeko zangaphambili kwi-ground and setting the position of the slots, unciphise i-dumbbell ngentloko, ukwenza i-cross / extension. Ukugqithisa kuyimfuneko ngexesha lokunyuka ukuya ngaphaya, kwaye uphazamise kwi-ascension. Elinye iphuzu elibalulekileyo - gcina iindlovu zakho zisondele kakhulu entloko yakho. Lo msebenzi ungenziwa ngelixa ulele phantsi, ngelixa intloko ifanele ibe kumgca webhentshi.
- Lo msebenzi osebenza kakuhle kwi-triceps, apho kuyimfuneko ukuma kunye nomva wakho esihlalweni. Hlala emaphethelweni uze ubeke umda. Imisongo iqhubela phambili kwaye iguqa ngamadolo. Umsebenzi - yehla ukusuka esihlalweni kwaye ugcine izikhwebu kwisisindo. Ncipha ngokukhawuleza, uguqa iingalo zakho kwiingqungquthela. Kubalulekile ukugcina iingqongquthela ezikufutshane nomzimba kwaye ungabalimi emacaleni. Ukuphakamisa umzimba kuyimfuneko kuphela kwiindleko zezandla ngaphandle kokuthatha inxaxheba kwimilenze.
- Ukwenza umsebenzi olandelayo we-triceps, kuyimfuneko ukuma ngokuthe ngqo kwaye ugobe phambili ukuze umzimba uphendule ngokufanayo. Ukujonga kufuneka kuhanjiswe kumgangatho. Kwizandla thabatha umthwalo olungisiweyo uze uyiphonso esifubeni. Umsebenzi - ukwenza ukwandiswa kweengalo, ukushiya isikhokelo kwindawo emile. Kunconywa ukuba wenze ukulungiswa kwesimo xa ukwandisa, ukuze uzive umthwalo. Gcina iingqungquthela zakho ezixinzezelwe kumzimba. Kubalulekile ukugcina umgca kwisithuba esiphantsi kwenkqubo. Lo msebenzi ungenziwa ngesandla esinye, ubeke umlenze owodwa, uguqe ngamadolo ebhentshini kwaye ugxininise ngesandla.
- Omnye umsebenzi osebenzayo we-triceps yamantombazana, ngenxa yokusebenza okufunekayo ukuba ulale kwelinye icala. Umzimba kufuneka wenze umgca owodwa, ke uqine isisu sakho kwaye uvule amahlombe akho. Isandla esiphezulu phezulu, sihlala phantsi phantsi ngesundu kwaye usiphakamise umzimba. Kubalulekile ukuba umthwalo ubekhona, ngoko ungabandakanyi umsebenzi womzimba. Isandla esingaphantsi, bhinqa inqeni yakho. Umsebenzi uwukuphakamisa umzimba kwi-exhalation, ukungafihli ngokupheleleyo ingalo kwi-jointbow, kunye nokunciphisa ukuphefumlelwa.
- Ukugqibela kokuzivocavoca okuveziweyo kuthiwa yi "Boxer". Sukuma uqonde, uguqa imilenze yakho emgodini wakho, kwaye uncike phambili, ugcine umva wakho kwindawo ephakamileyo. Thatha i-dumbbells ezandleni zakho uze uthathe enye phambili, kwaye enye-uyibuyisele. Emva kokulungisa ukuma, tshintsha isikhundla sezandla.
Ekugqibeleni ndifuna ukunika enye icebiso-ukudibanisa imidlalo kunye nesondlo esifanelekileyo, kwaye ke umphumo uza kufezwa.