Okuqukethwe
Ungayakha kanjani i-triceps: Izinhlelo ezi-6 zokuzivocavoca
Ama-triceps anamandla amise okwehhashi azonikeza noma yisiphi isandla ukubukeka okuhambisanayo, okulinganayo nokunamandla. Sebenzisa lezi zivivinyo uzobona umehluko.
Ngubani isihogo esidinga ama-triceps amakhulu? Ukwahlulela ngemizamo eyenziwe ezindaweni zethu zokuzivocavoca, akekho noyedwa! Kuzinhlelo eziningi, ama-triceps anikezwa ukunakwa okuncane kakhulu noma cha, futhi okugcizelelwa kakhulu kuma-biceps.
Khombisa imisipha yakho! - njalo lapho ngizwa ejimini, bese kuphakanyiswa umkhono wehembe, futhi othile uzama ukukala isandla sakhe akhombise phezulu kwama-biceps, kuyilapho ama-triceps eshiywe ohlangothini - ekhohliwe futhi eyigugu ngawo wonke umuntu. Yini okufanele yenziwe ngumakhi womzimba?
Njengoba kungenzeka ukuthi uzwile kaningi, ama-triceps akha ingxenye enkulu yesisindo sangaphezulu - uma eqeqeshwe kahle, kunjalo. Ama-triceps (amathathu kusho amakhanda amathathu) adinga ukwenziwa futhi athuthukiswe ngokuqinile nangokuhleleka njengama-biceps. Ukubukwa okuhlaba umxhwele kwemisipha engalweni ama-biceps athuthukile nama-triceps.
Njengemisipha ephikisayo yama-biceps, ama-triceps ngokungaqondile akhuthaza ukuthuthuka nokuthuthuka kwe-biceps ngokuthuthukisa ukusakazwa nokufakwa kwesakhi engalweni ephezulu.
Inhloso yakho kufanele kube ukukhomba ama-triceps avela kuwo wonke ama-engeli ngokuzivocavoca okuhlukahlukene kokuqina okudingekayo. Lapho-ke nawe ungaziqhayisa ngesethi ephelele yemisipha ehehayo. Ama-triceps anamandla amise okwehhashi azonikeza noma yisiphi isandla ukubukeka okuhambisanayo, okulinganayo nokunamandla.
Phambilini, ngikhulume ngendlela yokupompa ama-biceps aqoshwe kahle. Manje sekuwukujika kwengxenye elandelayo - umfowenu okhohliwe wama-biceps - ama-triceps.
Ngiyethemba ukuthi ngingakhanyisa ukuthi ngingaphepha kanjani futhi ngikhulise le ndawo eyinkinga kubaqeqeshi abaningi. Lapho uhlela uhlelo oluphelele, lwekhwalithi ephezulu, udinga ukucubungula amaphuzu anjengokuphindaphinda okuphezulu nokuphansi, ukuzivocavoca okuyinkimbinkimbi nokuzihlukanisile, ukulungiswa kwesisindo nokukhethwa kwe-angle.
Ngamathuluzi afanele, amasu ahlakaniphileyo kanye nokuqina okulungile koqeqesho, noma ngubani angathatha ukuthuthukiswa kwe-triceps yakhe aye ezingeni elilandelayo. Ngakho-ke yeka ukuzilolonga kwakho imizuzu embalwa bese ufunda indaba yokuthi ungakha kanjani imisipha emikhulu kakhulu!
I-anatomy encane
I-triceps brachii inamakhanda amathathu axhumanisa i-humerus, i-scapula, ne-ulna (engalweni). Amakhanda we-lateral, medial and long akha ama-triceps.
Ikhanda le-lateral, elitholakala ebusweni obungaphandle be-humerus, libhekene kakhulu nokuma kwesicathulo sehhashi. Ikhanda eliphakathi nendawo libheke maphakathi nomzimba, kanti ikhanda elide (elikhulu kunawo amathathu) litholakala engxenyeni engezansi ye-humerus.
Ukwelula indololwane (ukuqondisa ingalo) kungumsebenzi ophambili wama-triceps. Ikhanda elide linomsebenzi owengeziwe: kanye namalati, libamba iqhaza ekwandisweni kwengalo (ukuletha ingalo phansi emzimbeni).
Ukumpompa ama-triceps amise okwehhashi!
Manje njengoba usazi nge-anatomy nezinqubo zokuhamba, ake sithole ukuthi ungazithola kanjani izingcezu ezivelele. Ukunyakaza nokuzivocavoca okwethulwayo kuklanyelwe ukukhulisa ukusebenza kwakho njalo lapho uya ejimini. Khumbula ukusebenzisa inqubo efanele ngaso sonke isikhathi futhi ungaphakamisi isisindo esiningi ukuze ungafaki ukuphepha kwakho engozini.
Ukudonsela phezulu
Alukho uhlelo lokuqeqeshwa kwe-triceps olungathathwa njengoluphelele ngaphandle kokubulawa kwesikhathi esivivinywe ebhlokini. Kwenziwe kahle nge-bar eqondile, i-V-bar noma i-ritch hitch, ukudonsa kubaluleke kakhulu ekufezeni ukusikwa kwemisipha oyifunayo nokuncipha.
Yima phambi komshini ovimba mpo izinyawo zakho zihlukaniswe ububanzi. Bamba u-hitch okhethiwe bese ucindezela uqinise izindololwane zakho ezinhlangothini zakho. Ngaphandle kokuhambisa izindololwane zakho, donsela ibha noma intambo phansi ubheke emathangeni akho aphezulu bese welula ngokuphelele izingalo zakho ukubandakanya wonke ama-triceps akho.
Buyela endaweni yokuqala (qiniseka ukuthi uqedela ukunyakaza), usagcina izindololwane zakho zisondele ezinhlangothini zakho. Kubalulekile futhi ukugcina ukuma okufanele ngesikhathi sokuzivocavoca futhi ungagobi emhlane. Yima uqonde ngaso sonke isikhathi.
Kukhona iphuzu elilodwa elingakuthakazelisa - zama ukucabanga ukuthi udonsa isisindo ku-arc ubheke odongeni ngemuva kwakho esikhundleni sokudonsela phansi ngqo. Lokhu kuzokusiza uqiniseke ukuthi awusebenzisi isisindo esiningi. Futhi, zama ukuqeqeshwa ngezinsimbi zokubamba ezahlukahlukene. Uma usebenzisa ibha eqondile, ikhanda elide elingaphakathi liyavutha, ngenkathi wenza izivivinyo ngokubamba izithupha zikhombe phezulu, njengalapho usebenza ngentambo yezintambo, okuningi kuhilela ikhanda elingaphandle le-lateral, elinika i-triceps umumo wesicathulo sehhashi.
UMkhandlu. Ukufeza ukusikwa okuphezulu ngaphandle kokusebenzisa isisindo esinzima kakhulu, zama ukwenza isandiso sokubamba okuphindayo kubha egobile (EZ). Kuzofanele usebenzise isisindo esincane, kepha imisipha izongena ngendlela emangalisayo!
Bamba ibha njengokungathi wenza ama-curls nge-bar egobile (izithupha ngaphezulu kweminwe encane), bese wenza ama-curls ngendlela efanayo nebhlokhi elijwayelekile.
Imithombo yezindaba yaseFrance ilele, ihleli futhi imile
Okunye kokuzivocavoca okuyinhloko kwe-triceps ngumshini webhentshi waseFrance ngenkathi ulele phansi. Lala ebhentshini eliyisicaba, bamba ibha eqondile noma egobile bese uphakamisa isisindo ngqo ngaphezulu komzimba usebenzisa izingalo eziqondile.
Letha izingalo zakho ehlangene ehlombe emuva kancane ngasekhanda lakho, ugcine izindololwane zakho ziqonde. Lokhu kuzogcina ama-triceps akho ekuxabaneni okuqhubekayo.
Ukuze uqale ukuvivinya umzimba, goba izingalo zakho kuphela endololwaneni bese wehlisa ibha ngasekhanda lakho, ugcine njalo izingalo zezingalo zakho ezingaphezulu. Misa i-barbell cishe ngamasentimitha amathathu ngaphezulu kwekhanda lakho, bese uqondisa izingalo zakho, uyibuyisele endaweni yayo yasekuqaleni.
Ukwenza umshini wokucindezela waseFrance uhleli noma ume, ume noma uhlale, bamba isisindo siqonde phezu kwekhanda lakho bese usinciphisa ngobumnene ukuze uzuze ukunwebeka okukhulu. Qiniseka ukuthi izindololwane zakho zibheke phezulu - zingadonswa ngaphandle kancane, vele uqiniseke ukuthi aziqhelelene kakhulu. Lapho isisindo sehlisiwe, buyisela emuva ukunyakaza bese uqondisa izingalo zakho phezu kwekhanda lakho futhi.
UMkhandlu. Ngokuhlukahluka okuthile emaphephandabeni aseFrance, zama lokhu kuvivinya ebhentshini. Qiniseka ukuthi wenza ukunyakaza njengoba kukhonjisiwe ngenhla.
Kungenzeka ukuthi usebenzisa isisindo esincane ebhentshini elinokuthambekela okungalungile kunasebhentshini elinokuthambekela okuhle. Qhubeka uguqule ama-angles athambile ngesikhathi sokuzivocavoca ngakunye ukuze kuthuthukiswe ama-triceps amaningi.
Ukwelulwa kwezingalo ngaphezulu kwamadombolo noma ngebhulokhi
Njengasemcindezelweni ophezulu waseFrance, i-dumbbell noma i-block extensions yelula imisipha ukubasiza ukuthi bakhule baqhubeke. Ungakuthola kukhululeke kakhudlwana ukusebenza ngama-dumbbells noma i-harness harness, ngoba lokhu kubeka izihlakala nezingalo phambili endaweni yemvelo ethe xaxa.
Lapho wenza izandiso ze-dumbbell ezinikezwe ngezandla ezimbili, bamba i-dumbbell eyodwa ngokucindezela izintende zezandla zombili ngaphakathi kwengaphakathi lama-pancake. Ukugcina isisindo siqonde ngaphezulu, sehlise ngemuva kwekhanda lakho ukuze uzwe ukunwebeka kuma-triceps akho, bese ubuyisela izingalo zakho endaweni yazo yasekuqaleni.
Ungenza futhi lo msebenzi ngesandla esisodwa usebenzisa i-dumbbell elula. Kodwa-ke, kuleli cala uzokwehlisa i-dumbbell ohlangothini, hhayi emuva ngqo. Indololwana izokhomba ngaphandle futhi i-dumbbell izohamba ngemuva kwekhanda ukufezekisa ukwelula okukhulu.
Landela inqubo echazwe ngenhla lapho wenza izandiso zezintambo ngaphezulu. Thatha izintambo zokubopha izintambo kusuka ku-pulley ephansi bese wenza ukuzivocavoca ngesigqi, uqiniseke ukuthi usebenzisa isisindo esifanele ukukuvumela ukuthi uqedele ngokuphepha inani elidingekayo lokuphindaphinda.
Ukwehlukanisa ukuzivocavoca umzimba, izandiso zezintambo nazo zingenziwa ngokuvundlile lapho umshini onamabhulokhi ucishe ube sezingeni lamahlombe, emzimbeni ongaphezulu utholakala ngomugqa omncane ohambisana naphansi. Uma udonsa intambo phezu kwekhanda lakho, uphakamisa ibhlokhi ngokuqonde ngqo emshinini bese ucindezela ama-triceps akho.
UMkhandlu. Abaqeqeshi abaningi ezindaweni zokuvocavoca umzimba bavame ukubeka i-pulley iphansi kakhulu ukuthola izandiso zezintambo, kwesinye isikhathi okungenza kube nzima ukuthola ukuma okufanele.
Iseluleko sami ukubeka i-pulley ezingeni lebhande, ngakho-ke kuzoba lula kuwe ukungena endaweni oyifunayo. Ngaphezu kwalokho, kulokhu, umthwalo ongemuva, ihlombe namanye amalunga ekuqaleni nasekugcineni kokuvivinya umzimba ngamunye uzobe ungaphansi kakhulu.
Ama-push-up kumabha
Ama-push-up kumigoqo engalingani avele angabuyiselwa endaweni lapho eshaya ama-triceps. Abagcini nje ngokunikela ngempumelelo ekwakheni isisindo semisipha, kodwa futhi bayakuvumela ukuthi usebenzise umthwalo omkhulu, ngoba yizivivinyo eziyinkimbinkimbi futhi zibandakanya amaqembu emisipha amaningana.
Lo mbhalo uchaza izinhlobo ezimbili zamadiphu. Owokuqala yi-bar-push-up efanayo. Abaqeqeshi abaningi bokuzivocavoca basebenzisa lo msebenzi ukuthuthuka, kodwa futhi kuyasebenza kuma-triceps.
Bamba imigoqo ngobubanzi behlombe, gcina izingalo zakho ziqondile - umzimba wakho kufanele ubheke phansi phansi ngangokunokwenzeka.
Cindezela izindololwane zakho ezinhlangothini zakho, gcina imilenze yakho iqonde futhi wehlise umzimba wakho ngokuthe nkqo ngangokunokwenzeka. Ukuma okuqondile kuqinisekisa ukuthi umthwalo uku-triceps - uma uncika phambili kakhulu futhi / noma izingalo zisakazeka ezinhlangothini, umthwalo uzodlulela esifubeni.
Yehlisa umzimba wakho ezingeni elinethezekile futhi uvikele ubuhlungu behlombe. Indlela enhle efakazelwe ukwehlisa umzimba wakho kwi-angle engama-90 degree endololwaneni.
Qiniseka ukuthi ungenza ama-bar push-ups afanayo inani lezikhathi ezidingekayo ngebanga elifanele lokunyakaza ngaphambi kokufaka ibhande lesisindo. Kaningi, abaqeqeshi bazama ukukhuphula isisindo esiningi kakhulu, ukuyekethisa kubuchule nasekulimaleni kwengozi.
Enye inketho yama-push-up ukuqhutshwa kwebhentshi. Ukuqedela lo msebenzi, uzodinga amabhentshi amabili asondelene. Hlala ebhentshini elilodwa ulibambe ngezandla zombili ohlangothini lwezinqe.
Beka izinyawo zakho ebhentshini lesibili ukuze izithende kuphela zikuthinte futhi ziqonde imilenze yakho. Yehla ebhentshini ohlezi kulo bese wehlisa ukhalo lwakho phansi uye engeli elicishe libe ama-degree angama-90 endololwaneni. Khuphukela emuva, ulungisa izingalo zakho futhi ungena ezinkingeni zakho, bese uphinda ukuvivinya umzimba.
UMkhandlu. Lapho imisipha iqina, indlela enhle yokwenza ama-triceps asebenze kanzima ukwengeza ama-pancake ambalwa emadolweni akho ngenkathi wenza ibhentshi liphakamise.
Lapho usufinyelele ukwehluleka kwemisipha, cela umlingani wakho ukuthi akhiphe ipanekuku elilodwa, bese uqhubeka nendlela. Ngokuya ngokuthi unama-pancake amangaki, qhubeka nokuthwebula ngakunye ukuze wenze isethi yokugcina ngesisindo sakho.
Ukucindezela kwebhentshi ngokubamba okuncane
Futhi ekugcineni, into yokugcina, kepha engabalulekanga kangako yendlela ebanzi umshini wokucindezela ibhentshi ngokubamba okuncane. Futhi, njengoba lokhu kuvivinya umzimba kubandakanya amaqembu emisipha eminingi, ukucindezeleka okuningi kungasetshenziswa kuma-triceps, ngakho-ke qaphela ukuthi ungazethembi ngokweqile, uphakamise isisindo esiningi, futhi uhlale unamathele kunqubo yokuzivocavoca.
Lala ngomhlane ebhentshini eliyisicaba njengokucindezela ibhentshi bese ubamba i-barbell mayelana nobubanzi behlombe (ibanga elincane lizokwandisa umthwalo ezihlakaleni)
Phakamisa ibha emgqeni, ugcine izindololwane zakho zisondele ezinhlangothini zakho ukuqinisekisa ukuthi umthwalo omningi uku-triceps yakho hhayi esifubeni sakho. Beka i-barbell esifubeni sakho noma yehlise ibe ngamasentimitha amathathu ukusuka esifubeni sakho, bese uqondisa izingalo zakho futhi.
Donsela ama-triceps akho kanzima lapho ibha iphakanyisiwe bese ugxila ekuwatholeni. Phinda ukuvivinya umzimba, uqiniseke ukuthi izindololwane zakho azikho eceleni - zigcine zicindezelwe ezinhlangothini zakho.
UMkhandlu. Ukuze ungeze okuhlukahlukene kokuzivocavoca okuthandayo, zama ukucindezela ibhentshi elincane ekubambeni kwebhentshi elibi. Lokhu kufana nokwenza umshini wokunyathelisa wezisindo zamahhala futhi kuzokuvumela ukuthi usebenzise ibha enesisindo esiningi.
Ukwenza lokhu kuzivocavoca ebhentshini elinomthambeka ongemuhle nakho kuzokhulula omunye umthwalo emajoyintini ehlombe. Qiniseka ukuthi uhambisana nenqubo yokuzivocavoca kanye nezinyathelo zokuphepha ezichazwe ngenhla.