I-Triceps Dips yiNtshukumo yoMzimba oPhezulu kuya kufuneka uyifunde ngokukhawuleza

Umxholo

• Iinzuzo zeetriki kunye neenguqu
• Uyenza njani i-Triceps Dip
• Uphengululo lwe

Umthambo wobunzima bomzimba unokufana no "lula" engqondweni yakho-kodwa i-tricep dips (eboniswe apha ngumqeqeshi osekwe eNYC uRachel Mariotti) iya kulutshintsha umanyano ngonaphakade. Lo msebenzi uqhelekileyo, ongazinzanga ubeka itoni yemfuno kwezo zihlunu zincinci ngasemva kweengalo zakho ezingaphezulu (i-triceps yakho), utshilo uJoey Thurman, ingcaphephe yempilo kunye nesondlo kunye nombhaliI-365 Health and Fitness Hacks ezinokuGcina uBomi baKho.

Iinzuzo zeetriki kunye neenguqu

Xa kuziwa kwimithambo ye-triceps, iidiphu yenye yezona zibalaseleyo: Ngapha koko, isifundo esixhaswe liBhunga laseMelika kuQeqesho lufumanise ukuba, phakathi kwezona ziqhelo ziqhelekileyo zokuzilolonga, iidiphu zezesibini kuphela kunxantathu ezityhutyhayo kwaye malunga nokubopha i-kickbacks malunga nokusebenza kwe-triceps. Kuba ubambe isinqe sakho emhlabeni (endaweni yokulala phantsi okanye ukuhlala), uya kusebenzisa nengqondo yakho.

Ngelixa ii-triceps zakho zinokutsha, amagxa akho akufuneki abe: "Qiniseka ukuba ugcina umva wakho kufutshane kangangoko unako kwibhentshi ukuze ungabi noxinzelelo emagxeni akho," utshilo uThurman. "Eli nyathelo liza kusebenza esifubeni nasemagxeni akho, kodwa akufuneki libangele iintlungu." Ukuba kuyenzeka, zama omnye umthambo ukujolisa kwi-triceps yakho, njengokwandiswa kwe-triceps, ukunyusa i-triceps, okanye ezi zixhobo zisithoba zokuzilolonga.

Ukwenza i-triceps idiphu ibe nzima nangakumbi, yandisa imilenze ukuze ulinganise kwizithende-okanye ubeke iinyawo zakho kwindawo ephakamileyo njengenye ibhentshi. "Okanye utshintshe nje itempo yakho," utshilo uThurman. "Umthambo unokuziva uhluke ngokupheleleyo kunye notshintsho kwisantya." (Jonga nje olu qeqesho lokuhamba ngamandla lokuzilolongela ubungqina.) Ufuna ukuphambana? Intloko phezu kwesikhululo sokutsalwa/diphu kwaye wenze i-tricep dips kunye nobunzima bomzimba wakho wonke.

Uyenza njani i-Triceps Dip

A. Hlala ebhentshini (okanye isitulo esizinzile), izandla zibekwe ecaleni kwesinqe, iminwe ijonge ezinyaweni. Cinezela ezintendeni ukolula iingalo, phakamisa isinqe ebhentshini, kwaye uhambe iinyawo ukuya phambili iisentimitha ezimbalwa ukuze isinqe siphambi kwebhentshi.

B. Ukuphefumlela kwaye ugobe iingqiniba ngqo umva ukuya kumzimba osezantsi de ingqiniba zenze i-angle ye-90-degree.

C. Misa kancinci, emva koko uphefumle ngaphandle kwaye ucinezele ezintendeni kwaye ucinge ukuqhuba izandla ngebhentshi ukubandakanya i-triceps kunye nokuzolula iingalo ukubuyela kwindawo yokuqala.

Yenza i-10 ukuya kwi-15 yokuphindaphinda. Zama iiseti ezi-3.

Triceps Dips Form Iingcebiso

• Njengoko wehla, rhoxisa iincakuba zamagxa ukuze uzigcine zingazingeli ngaphambili.
• Gwema ukuthoba umzimba wakho kude kakhulu ezantsi. Nciphisa uluhlu lwesindululo ukuba kubuhlungu.
• Misa ikhefu ngaphezulu kwempendulo nganye kwaye wenze isivumelwano se-triceps yakho.

Uphengululo lwe