Ukuzivocavoca okungu-6 okuphezulu kwama-triceps kwamantombazane ekhaya nasehholo

I-triceps yimisipha ye-triceps, etholakala ngemuva kwezandla futhi inesibopho sokwandiswa kwayo. Ukubukeka okubonakalayo nokuhlakanipha kwezandla kunqunywa kakhulu ngama-triceps, ngakho-ke ngaphandle kokuzivocavoca le misipha ayikwazi ukwenza. Sikunikeze izivivinyo ezi-6 ezinhle kakhulu ezinama-dumbbells ama-triceps amantombazane ongawenza ekhaya nasejimini.

Kudingeka ama-triceps aqinile we-Push-UPS, i-pull-UPS, izitendi ezahlukahlukene kanye nokuzivocavoca kwesifuba. Ngaphezu kwalokho, ukugogeka ngengalo yengalo lapho ama-triceps, akunakwenzeka ukuthi yehle ngisho nasendaweni yokubuka yobuhle. Amantombazane eTriceps angaqeqeshwa ekhaya nasejimini, futhi ngekhwalithi yomthwalo wakhe, kwanele ukuba ne-dumbbell kuphela.

Imithetho yokuqeqeshwa kwe-triceps yamantombazane

Amantombazane amaningi ayakugwema ukuzivocavoca nge-triceps, esaba ukuxhawula noma ukukhuphula ivolumu. Ngiyashesha ukukuqinisekisa, uma wenza izivivinyo zezingalo ezinesisindo esiphansi (ama-5 kg), akukho "kunqwaba" kwemisipha okungeke kwenzeke. Futhi ngesisindo esithe xaxa nganoma yikuphi ukwanda okuncomekayo kwesisindo semisipha akunjalo - phezulu uzodala imisipha ngethoni encane futhi uzokwenza izandla zibonakale. Kepha kungani intombazane yenza izivivinyo kuma-triceps?

Kungani amantombazane ngaso sonke isikhathi edinga ukupompa ama-triceps:

• Ukunyakazisa ama-triceps, uthinta imisipha ngemuva kwezandla bese ulahla ukuxegiselwa okubi nokuwohloka.
• Ama-triceps abandakanyeka ekuvivinyweni okuningi kwesifuba, ngakho-ke ngaphandle kwemisipha eqinile yama-triceps ngeke ukwazi ukuthuthuka ekuzivocavoca esifubeni sakhe.
• Kudingeka ama-triceps aqinile ukwenza i-Push-UPS, ukudonsa-i-UPS, izinsika, kanye nokuzivocavoca okuningi kwe-static ebhande.
• Ama-triceps aqinile nawo ayadingeka ekusebenzeni kwekhwalithi yama-asanas amaningi ku-yoga, uma uhlela ukuthuthuka kule ndlela.

Ngakho-ke, yimiphi imithetho eyisisekelo oyidingayo yokwazi ukuthi amantombazane azilolongele ama-triceps ayesebenza kahle, ngempumelelo futhi ewusizo?

Yisiphi isisindo samadumbule okufanele uthathe ukuqeqesha ama-triceps:

• Ukukhula kwemisipha: isisindo esiphezulu sama-dumbbells ukuze ukwazi ukwenza kabusha ama-10-12 ukwehluleka ngenqubo efanele (yamantombazane imvamisa afinyelela ku-8-10 kg)
• Ngemisipha yethoni elula futhi ushise amanoni: isisindo esanele ukukwenza uzizwe umthwalo, kepha kungenza ukuphindaphinda okungu-15-20 (amantombazane ngokuvamile aze afike ku-4-5 kg)
• Wabasaqalayo: ama-dumbbells 1-2 kg, ngesisindo esanda kancane

Kunosuku olulodwa lokuqeqesha izivivinyo ze-triceps:

• Uhlobo lwakudalaHlanganisa ukuzivocavoca kwe-triceps nokuzivocavoca kwemisipha ye-pectoral. Ukuzivocavoca kwesifuba kuhilela ukucindezela isisindo, kepha kulomsebenzi emisipheni yezingalo ama-triceps. Ngakho-ke, ubambe iqhaza ngqo ekuqeqesheni imisipha yesifuba. Qala ukuzivocavoca kwakho ngokuzivocavoca kwemisipha ye-pectoral, bese uqhubeka nokuzivocavoca kwe-triceps.
• Enye indlela: hlanganisa ukuzivocavoca umzimba ama-triceps enza ama-biceps. Ama-biceps nama-triceps yimisipha-abaphikisi, ngakho-ke abantu abaningi babheka ukuqeqeshwa kwabo ngokuhlanganyela kuyindlela ephumelela kunazo zonke yokuqinisa imisipha. Amanye amantombazane akhetha le nketho ngoba kulula ukuqeqesha amaqembu amabili emisipha (ama-biceps nama-triceps) ngosuku olulodwa. Kulabo abenza isikhawu ukuqeqeshwa izikhathi 3-4 ngesonto, ngosuku olufanayo, futhi ungangeza izivivinyo eDelta.

Ukulungela ukuqeqeshwa kwamandla ngama-dumbbells:

I-8 yemithetho ye-triceps izivivinyo zamantombazane:

1. Imvamisa amantombazane anele ukuqeqesha ama-triceps kanye ngeviki. Kepha uma uqeqesha amandla izikhathi ezingama-5-6 ngesonto futhi ungathanda ukusebenza emisipheni yezingalo zakho, ungaqeqesha ama-triceps kabili ngesonto.
2. Uma ungafuni ukulimala futhi uhlehlise ukuqeqeshwa isikhathi eside, ngaphambi kokuthi wenze izivivinyo ze-triceps, yenza ukufudumala okufudumele. Ngemuva kokuphothula izivivinyo ze-triceps, ungakhohlwa ukwelula imisipha, kuzokwenza ukuqeqeshwa kuphumelele kakhulu. Ukuze ufudumale ngokwengeziwe ngaphambi kokwenza izivivinyo ezithile, ungenza lo msebenzi owodwa ngaphandle kwama-dumbbells (noma ngesisindo esincane kakhulu). Buka ukukhetha kwethu izivivinyo zokuzifudumeza kanye nokukhetha kokuvivinya umzimba.
3. Sinikela ngokuzivocavoca okuyisithupha kwama-triceps, kepha hhayi ukuthi sikwenze konke ngosuku olulodwa. Ukuzivocavoca okuphelele kwe-triceps kwanele ukwenza izivivinyo ezi-3-4 ngezindlela eziningana (ngokwesibonelo, izivivinyo ezimbili zokuzihlukanisa kanye ne-mnohosloinykh eyodwa noma amabili). Ungashintsha okunye lokhu kuvivinya umzimba noma ngezikhathi ezithile ushintshe isethi yokuzivocavoca esifundweni sakho. Kodwa-ke, khumbula ukuthi izindawo ezahlukahlukene zomzimba, imishayo ye-triceps ilayishwe ngezindlela ezahlukahlukene, ngakho-ke kungcono ukuthi ungagxili ekuvivinyweni okufanayo.
4. Uma ufuna ukunciphisa umzimba, khumbula ukudla ukusilela kwama-calories. Uma ufuna ukwakha imisipha, yidla nensalela yekhalori bese udla amaprotheni anele (2-2. 5 g wamaprotheni nge-1 kg yesisindo somzimba). Funda futhi ngokudla okunomsoco.
5. Uma ufuna ukunciphisa umzimba, yenza okungenani amahlandla amabili ngesonto lokuzivocavoca i-cardio ukuze uthole ukushisa okwengeziwe kwekhalori nokwandisa imetabolism.
6. Khumbula ukuthi ukufeza imiphumela ephumelelayo, kubalulekile ukuqeqesha umzimba wonke, hhayi nje izindawo eziyinkinga kuphela. Uma udinga uhlelo olunemininingwane yokuqeqeshwa kwamandla, bheka indatshana yethu: ukuqeqeshwa kwabesifazane amandla: ukuzivocavoca + uhlelo.
7. Ukuzivocavoca okulandelayo kufanelekile ukusetshenziswa ekhaya nasejimini. Ubulula bokuqeqeshwa ejimini yizinhlobonhlobo zama-dumbbells, ngakho-ke ungathola kalula isisindo esifanele kanye nomthwalo owandayo ngokuzayo. Kepha ukuqeqesha ama-triceps ekhaya ngaphandle kokudela imiphumela. Isikhathi sokuqala ukuqeqesha ama-triceps ekhaya ungasebenzisa ngisho namabhodlela epulasitiki esikhundleni sama-dumbbells.
8. Kubalulekile ukuqonda ukuthi kancane kancane, imisipha yakho izokujwayela umthwalo, ngakho-ke kuyinto efiselekayo ngokuhamba kwesikhathi ukukhulisa isisindo sama-dumbbells. Ukwenza ekhaya kulula ukuthenga i-dumbbell egoqekayo evumela ukuthi wena ulungise isisindo.

Ukuzivocavoca kwe-triceps ngama-dumbbells

Ukuvivinya okuningi kwe-triceps ngama-dumbbells - ahlukanisiwe, awahlanganyeli namanye amaqembu emisipha. Ngakho-ke, lapho uzivocavoca kufanele uzwe ukuthi umthwalo usezicijweni. Uma kungenjalo, ungahle usebenzise isisindo esincane kakhulu noma kunamaphutha enqubo. Sicela wazi ukuthi ngesikhathi sokuvivinya umzimba nge-triceps nge-dumbbells ihlombe lakho (ingalo ephezulu kuya endololwaneni) ihlala imile. Ukuhambisa ingalo kuphela. Lawula leli phuzu kuso sonke isigaba. Yenza izivivinyo ngokushelela, ngaphandle kwamajezi.

Ukuphindaphindwa okungaki okufanele kwenziwe:

• Ukukhula kwemisipha: 10-12 reps kumasethi angu-4-5 esandleni ngasinye ngesisindo esiphezulu
• Ngemisipha yethoni elula futhi ushise amanoniI-15-20 reps, i-3-4 isondela esandleni ngasinye ngesisindo esiphakathi

Ngayinye yalezi zivivinyo ingaqaliswa kuqala ngesandla esisodwa bese kuba esinye, nangezandla ezimbili ngasikhathi sinye. Inketho yokuqala ikuvumela ukuthi wenze ukuzivocavoca ngobuciko, ngoba uzodinga ukulawula isandla esisodwa kuphela (isandla samahhala singabamba ingxenye engenhla yesinye isandla ukusigcina simile). Inketho yesibili iyinkimbinkimbi ngokwengeziwe, kepha iyonga kakhulu ngokombono wesikhathi.

Siyabonga ngama-gifs isiteshi se-youtube Live Fit Girl.

1. Ibhentshi cindezela i-dumbbell ngenxa yekhanda

Ukucindezela kwebhentshi le-Dumbbell ngenxa yekhanda - okunye kokuzivocavoca okuphumelela kakhulu kwama-triceps anezinsimbi ezingamabhande. Yima uqonde ngezandla ngobubanzi behlombe, emuva uqonde. Thatha ama-dumbbells ngemuva kwekhanda lakho, izindololwane zibheke ophahleni. Ku-exhale, phakamisa ama-dumbbells aqonde phezulu, ingxenye yengalo engaphezulu kwendololwane ihlala imile. Bamba imizuzwana embalwa bese wehlisa ama-dumbbells ngemuva kwekhanda lakho.

Lokhu kuvivinya umzimba kungenziwa futhi nokuhlala phansi, lokhu kuzosiza ukugwema ukudluliswa komthwalo kusuka kuma-triceps kuya emuva. Ukucindezela kwebhentshi le-Dumbbell ngenxa yekhanda elisesikhundleni sokuhlala livikela kakhulu, kanye ne-dumbbell ebhentshini cindezela esimweni sokuma kancane ukuze uhlanganyele imisipha yangemuva.

2. Yelula izingalo emuva emthambekeni

Yima ngezinyawo zakho ububanzi behlombe, gobisa amadolo kancane bese utshekisa umhlane wakho ukuze ungagudluki ungazungezi umgogodla. Thatha i-dumbbell ngesandla, goba izindololwane zakho ngaphansi kwama-dumbbells abesezingeni lesifuba. Emshinini uqondisa izingalo endololwaneni, ushiye ingalo engenhla imile. Izikhali ziyafana nomzimba. Bamba imizuzwana embalwa bese ubuyela endaweni yokuqala.

3. Umshini waseFrance onama-dumbbells

Lala ebhentshini, fitball noma phansi. Thatha ama-dumbbells aqonde ngqo, izandla zinwebeka zibheke phezulu ebubanzini behlombe. On the exhale, yehlisa izingalo zakho phansi ehlombe futhi ingalo yakha i-angle eqondile. Bamba imizuzwana embalwa bese ubuyisela izingalo endaweni yokuqala. Amahlombe ahlala emile kulo lonke lolu vivinyo.

Ukuzivocavoca kukaMnogocwetnye kwama-triceps

Ngaphezu kokuzihlukanisa komzimba we-triceps kuncoma izivivinyo ze-mnohocwetnye kuma-triceps. Okokuqala, afaka umsebenzi wenani elikhulu lemisipha futhi aphoqa umzimba wakho ukuthi usebenze ngempumelelo enkulu. Okwesibili, banikeza umthwalo osebenzayo.

Ukuphindaphindwa okungaki okufanele kwenziwe:

• Ukukhula kwemisipha: i-10-12 reps, indlela ye-3-4
• Ukuze uthole imisipha yethoni elula futhi ushise amanoni: ama-15-20 reps amasethi ama-2-3

1. Push-UPS ngokwakhiwa okuncane kwezandla

Uma uqeqesha isifuba kanye ne-triceps ngosuku olulodwa, khona-ke i-Push-UPS imvamisa isivele iyingxenye yokuzivocavoca esifubeni. Kulokhu, ungashintsha: indlela eyodwa yokudala i-Push-UPS, indlela eyodwa Push-UPS ngokwakhiwa okuncane kwezandla kuma-triceps.

Isici se-Push-UPS ngokugxila kuma-triceps yilokhu okulandelayo. Okokuqala, lokhu kuthatha ukwakheka okuncane kwezandla, futhi ukusondelana ukubeka intende yesandla sakho komunye nomunye, okunamandla kuzolayisha ama-triceps. Okwesibili, uma ucindezela i-UPS ngama-triceps, izindololwane zisondele emzimbeni futhi zibuyela emuva, hhayi eceleni. I-Push-UPS enjalo imvamisa inzima ukuze ukwazi ukuzijwayeza ukuyiqhuba ngamadolo akhe.

Konke mayelana ne-Push UPS nokuthi ungayenza kanjani

Noma nakhu ukwahluka okunjalo, lokho okubizwa ngokuthi unxantathu Push UPS:

2. Reverse Push-UPS kusuka ebhentshini

Ukubuyela emuva kwe-Push-UPS yize kungukuzivocavoca okulula kakhulu kune-Push-UPS, kepha futhi kudinga ukwenza imisipha eqinile yama-triceps. Ukubuyela emuva kwe-Push-UPS kuvame ukwenziwa kusuka ebhentshini, kepha uma ufuna ungakugijimisa kusuka phansi. Ukwenza ubunzima kulo msebenzi, ungakwazi ukwelula imilenze yakho hhayi ukugoba emadolweni.

Konke mayelana ne-reverse Push-UPS kusuka ebhentshini

3. Ukwelulwa kwesandla ku-strap

Lokhu kuvivinya umzimba kungenziwa esikhundleni sokuzivocavoca, "Ukwelulwa kwezandla emthambekeni". Yini inzuzo yokuzivocavoca umzimba “Ukwelulwa kwesandla ebhandeni”? Okokuqala, lo msebenzi uqhubeka usebenze imisipha yesisu neyomhlane. Okwesibili, isimo esingazinzile entanjeni sisiza ukusebenzisa imisipha eminingi yomzimba ongaphezulu nangaphansi, ngakho-ke ukuzivocavoca umzimba kuzosebenza kangcono kakhulu. Okwesithathu, ukuzivocavoca okuhle okunjalo kwandisa ukushaya kwenhliziyo, okuwusizo ekushiseni ama-calories.

Yima endaweni yepulangwe, izandla ziphumule phansi hhayi izintende zezinsimbi nezimbumbulu. Imilenze ebanzi kancane ukuze uthole indawo ezinze kakhudlwana. Ukugoba indololwane yakho, donsela i-dumbbell esifubeni sakho, bamba isekhondi elihlukanisiwe bese uhambisa i-dumbbell emuva ize ingalo iqondiswe ngokuphelele. Ngokwandiswa kwehlombe lengalo (ingxenye yesandla ngenhla kwendololwane) ihlala ilungisiwe. Bamba lesi sikhundla imizuzwana embalwa bese ugoba ingalo yakho endololwaneni. Bese ubuyela endaweni yepulangwe. Uyacelwa ukuthi uqaphele ukuthi ngesikhathi sokuzivocavoca emuva kuhlala kuqondile, umzimba umile, ukhalo lubushelelezi (ayiyi phezulu noma phansi).

Izinguqulo zokusebenza kwama-triceps

Sikunikeza izinketho eziningana zokuvivinya umzimba ze-triceps. Ungakhetha enye yezinketho ongazishintsha kuzo zombili izinketho ezintathu noma wakhe uhlelo lwakho lokuzivocavoca nge-triceps. Uma usebenza ekulahlekelweni kwamafutha ngezisindo ezilula (noma akudingeki ugcine ama-dumbbells asindayo), ungenza ukuphindaphinda okungu-15-20 esandleni ngasinye.

Inketho ye-1

• Push-UPS ngokwakhiwa okuncane kwezandla: Ama-8-10 reps x 2-3 amasethi
• Ukucindezela kwebhentshi dumbbell ngenxa yekhanda: Ama-10-12 reps x 4 amasethi
• Yelula izandla emuva utsheke: Ama-10-12 reps x 4 amasethi
• Reverse Push-UPS ebhentshini: 10-12 reps x 3-4 indlela

Inketho ye-2

• Push-UPS ngokwakhiwa okuncane kwezandla: 8-10 reps x 2-3 amasethi
• Umshini webhentshi waseFrance onama-dumbbells: Ama-10-12 reps x 4 amasethi
• Ukucindezela kwebhentshi dumbbell ngenxa yekhanda: Ama-10-12 reps x 4 amasethi
• Ukwelulwa kwesandla ebhande: Ama-10-12 reps x 3 amasethi

Inketho ye-3

• Reverse Push-UPS ebhentshini: 10-12 reps x 3-4 indlela
• Umshini webhentshi waseFrance onama-dumbbells: Ama-10-12 reps x 4 amasethi
• Ukucindezela kwebhentshi dumbbell ngenxa yekhanda: Ama-10-12 reps x 4 amasethi
• Ukwelulwa kwesandla ebhande: Ama-10-12 reps x 3 amasethi

I-athikili ibala izivivinyo eziyisisekelo kakhulu zamantombazane ongazenza ekhaya noma ejimini. Ungakhohlwa lokhu okuncane kepha okubalulekile kusukela ekubukeni kwe-aesthetics namandla emisipha.

Bheka futhi: Ukuzivocavoca okuhle ngama-dumbbells ekhaya.

Ukukhula kwethoni nemisipha, Izikhali nesifuba Ngama-dumbbells, ukuqeqeshwa kwesisindo