Ungazenza njani iiDipsi zikaSihlalo

Umxholo

• Yintoni idiphu yesitulo?
• Zeziphi izihlunu ezenziwa sisihlalo sedip?
• Indlela yokwenza idip isitulo
• Iingcebiso kwifom efanelekileyo
• Uhlengahlengiso
• Kubaqalayo
• Ngaphezulu ngakumbi
• Idiphu yebhentshi
• Ukuba ukhulelwe
• Ngubani ongafanele enze iidipsi zosihlalo?
• Olunye uqeqesho lokusebenzisa ezi zihlunu
• Unxantathu pushup
• Ukukhahlela kancinci kwe-Dumbbell tricep
• Ulwandiso lwe-triceps ulwandiso
• Yise kude

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Yintoni idiphu yesitulo?

Ngaba ujonge ukuhlala ulungile ngaphandle kobulungu bokuzivocavoca okanye naziphi na izixhobo ezibizayo? Ukuzivocavoca umzimba, njengokuzidibanisa isitulo, zilula, ziyasebenza, kwaye kulula ukuzibandakanya kwinkqubo yakho yesiqhelo.

Usihlalo wediphu ujolise kwimisipha ngasemva kwengalo ephezulu. Ngelixa ii-biceps ngaphambili zifumana ingqwalaselo enkulu, uya kufuna ukugxila kwingalo iphela ukuze ufumane amandla kunye nethoni iyonke.

Eyona nto ibaluleke kakhulu? Uninzi lwabantu lunokwenza iidipsi zesitulo ngokukhuselekileyo ekhaya. Unako kwakhona ukukhulisa umceli mngeni ngokuzama uhlengahlengiso olwahlukileyo.

Qhubeka ufunda ukuze ufunde indlela yokwenza isitulo sediphu, zeziphi izihlunu zomsebenzi wokuzilolonga, kunye nezinye izinto onokuzenza ukuze usebenze kwezi zihlunu zinye.

Zeziphi izihlunu ezenziwa sisihlalo sedip?

Izitulo zosihlalo zikwabizwa ngokuba ziyi-tricep dips kuba zisebenza izihlunu zethricep ngasemva kwengalo ephezulu. Ngapha koko, ezinye iingcali zichaza ukuba iidipsi zosihlalo zezona zilungileyo zokuzilolonga kwesi sihlunu.

I-triceps ibalulekile kwintshukumo yemihla ngemihla ebandakanya ukwandiswa kwengqiniba nengalo yangaphambili. Uyazisebenzisa xa uphakamisa izinto ezifana neengxowa zokutya okanye xa ufikelela kwizinto ezingaphezulu. Esi sihlunu sidlala indima ebalulekileyo ekuzinziseni ukudibana kwegxalaba.

Ukuntywila kusihlalo kuyasebenza:

• IPectoralis enkulu. Esi sisihlunu esiphambili esifubeni esingasentla kwaye kudla ngokubhekiswa kuso njenge “pecs.”
• Trapezius. Le misipha ingunxantathu isuka entanyeni iye egxalabeni iye emva ngasemva.
• Serratus ngaphambili. Esi sihlunu sikumphezulu weembambo ezisibhozo okanye ezisithoba.

Indlela yokwenza idip isitulo

Ukuzama lo msebenzi ekhaya, kufuneka uqale ufumane isitulo esomeleleyo okanye ibhentshi. I-staircase okanye enye indawo ephakamileyo ephakamileyo inokusebenza nakwipiniki.

1. Hlala esitulweni okanye ebhentshini iingalo zakho ecaleni kwakho iinyawo caba emgangathweni, hip umgama ngaphandle.
2. Beka izandla zakho ukuze izandla zakho zibe sezantsi ecaleni kwenyonga yakho.Iminwe yakho kufuneka ibambe umphambili wesihlalo.
3. Hambisa umzimba wakho phambili esihlalweni kunye neengalo zakho ezandisiweyo. Iimpundu zakho kufuneka zihambe ngaphezulu kwaye amadolo kufuneka agobe kancinci. Izithende zakho kufuneka zichukumise umgangatho iisentimitha ezimbalwa phambi kwamadolo akho.
4. Ukuphefumla njengoko unciphisa umzimba wakho kancinci, ukubethelela engqinibeni kude kube nganye nganye yenze idigri engama-90.
5. Phefumlela ngaphandle xa unyusa ukuya kwindawo yakho yokuqala neengalo zakho zandisiwe ngokupheleleyo.

Gcwalisa umthambo amaxesha ali-10 ukuya kwali-15 kwiseti yakho yokuqala. Emva koko gcwalisa enye iseti. Unokusebenza ngendlela yakho ukuya kuphindaphindo ngakumbi okanye iiseti zalo msebenzi njengoko usakha amandla.

Iingcebiso kwifom efanelekileyo

• Qiniseka ukuba ugcina iingqiniba zakho ngqo emva kwakho xa kuthelekiswa nokuziphosa ngaphandle.
• Melana nokunyusa amagxa akho-zigcine zingathathi hlangothi kunye nentamo yakho ikhululekile.
• Yandisa ubunzima balo msebenzi ngokuzolula imilenze yakho kwaye ubeke izithende zakho phantsi kuphela endaweni yonyawo lonke.

Uhlengahlengiso

Kubaqalayo

Ukuba usaqala, zama lo msebenzi esihlalweni esineengalo. Umahluko kukuba izandla zakho zihlala kwizihlalo zengalo endaweni yesihlalo sesihlalo. Ngale ndlela, awuyi kufuna uluhlu oluninzi lokuhamba ukuze usebenze i-triceps.

Ngaphezulu ngakumbi

Ukuzivocavoca okuphambili kunokufuna ukuthatha ibhentshi okanye usihlalo ngaphandle kwe-equation ngokupheleleyo. Ukudibanisa itricep kunokwenziwa kwimivalo efanayo kwindawo yokuzivocavoca okanye nakwibala lokudlala.

Ubambe umzimba wakho uphela uphakamisa iingalo zakho kwaye iinyawo zijikeleza ngaphezulu, amaqatha awele. Hlisa umzimba wakho kude kufike iingqiniba zakho kwi-90-degree angle ngaphambi kokuba ubuyele kwindawo yakho yokuqala.

Idiphu yebhentshi

Ngcono okwangoku, cinga ukusebenzisa iibhentshi ezimbini ukwenza oko kubizwa ngokuba kukuntywila kwebhentshi. Qala ngokulungelelanisa umzimba wakho kwiibhentshi ezimbini iinyawo zakho kwenye kunye nezandla zakho kwenye. Iimpundu zakho ziya kutshona kwisithuba esiphakathi kwazo.

Nciphisa umzimba wakho ngeengalo zakho de kube iingqiniba zakho zifike kwi-90-degree angle. Push ukuya kwindawo yakho yokuqala.

Ukuba ukhulelwe

Ukuba ukhulelwe, zama ukwenza i-tricep dips phantsi. Qala ngokuhlala phantsi uguqe ngamadolo kwaye iinyawo zakho zithi tyaba emhlabeni. Hambisa izandla zakho ukudibana nomgangatho osemva kwakho - iincam zeminwe zikhombe emzimbeni wakho - iingqiniba zakho zikhombe ngqo ngasemva.

Tyhala ngeengalo zakho de kube iimpundu zakho zisemgangathweni. Emva koko yehlisa kancinci ngelixa ugcina iimpundu zakho zisemhlabeni.

Ngubani ongafanele enze iidipsi zosihlalo?

Iidipsi zosihlalo zikhuselekile kuninzi lwabantu kuba zixelisa intshukumo yemihla ngemihla yezi zihlunu. Thetha nogqirha wakho ukuba uye wonzakala ngaphambili egxalabeni, njengoko le ntshukumo inokubeka uxinzelelo kwigxalaba langaphambili.

Abantu abangenabo ubhetyebhetye emagxeni abo banokufuna ukuba nolumko kulo msebenzi.

Andiqinisekanga ukuba unokuba nakho ukuguquguquka kwegxalaba? Zama ukuma phambi kwesipili neengalo zakho emacaleni akho. Phakamisa ingalo yakho yasekunene phezu kwentloko yakho kwaye ugobe ingqiniba ukuze ubeke isandla sakho kumqolo ongasentla - igxalaba lasekunene.

Hambisa isandla sakho sasekhohlo umva umva uye kwicala lasekhohlo. Ukuba izandla zakho zingaphezulu komgama wesandla ngaphandle, awunakuba nakho ukulunga ngokugqibeleleyo.

Funda eli nqaku ngeendlela zokuphelisa ukuqina kwamagxa kunye nokonyusa ubhetyebhetye.

Olunye uqeqesho lokusebenzisa ezi zihlunu

Izitulo zosihlalo kunye nokulungiswa kwazo ayisiyiyo kuphela imithambo ejolise kwiingalo ezingaphezulu. Kukho ezinye izinto onokuzama ukuzenza ekhaya ngaphandle kwezixhobo ezincinci okanye akukho zixhobo ziyimfuneko.

Unxantathu pushup

Qala kwisikhundla seplanga ngezandla zakho ngaphantsi kwakho, izithupha zakho kunye neminwe yesalathiso yenza unxantathu okhululekileyo. Inhale njengoko uhlisa umzimba wakho, uhambisa iingqiniba zakho ngaphandle ngecala leedigri ezingama-45. Exhale kwindawo yakho yokuqala. Phinda-phinda i-10 ukuya ku-15.

Ukukhahlela kancinci kwe-Dumbbell tricep

Yima kwindawo ye-lunge ngenyawo lasekunene phambili kunye nomqolo wakho ongathathi hlangothi kodwa phantse uhambelane nomgangatho. Bamba i-dumbbell kwisandla sakho sasekhohlo-ingalo yakho kufuneka ibe ecaleni komzimba wakho.

Tsala umphefumlo njengoko ugoba kancinci ingalo yakho engqinibeni ngelixa ugcina ingalo yakho imi nkqo. Khupha njengoko ubuyisela umva kwindawo yakho yokuqala. Phinda-phinda i-10 ukuya kwi-15 uze uphinde kwelinye icala.

Qala ngesisindo esilula kwaye usebenze indlela yakho ukuya ekwenzeni okungakumbi ukunqanda ukwenzakala. Usenokucinga ngokuthenga i-dumbbell ehlengahlengiswayo ekuvumela ukuba utshintshe ubunzima ngokulula njengoko uqhubeka.

Ulwandiso lwe-triceps ulwandiso

Yima ngeenyawo zakho umgama phakathi. Bamba i-dumbbell ngezandla zozibini zibambe indawo ephezulu yesisindo esivela ngaphantsi. Yizisa ubunzima ngaphezulu nangasemva kwentloko yakho.

Nge-arch encinci emqolo nasemadolweni agobile, kancinci ukuthoba ubunzima njengoko uphefumla. Yima xa ufikelela kwi-90-degree angle ngengqiniba yakho. Emva koko khupha njengoko ubuyela kwindawo yakho yokuqala. Phinda-phinda i-10 ukuya ku-15. Nantsi ividiyo yokuhamba.

Jonga ezinye iithambo ezisibhozo zokungabikho kobunzima ngaphandle kwethoni kuzo zonke izihlunu ezandleni zakho.

Yise kude

Musa ukudimazeka ukuba izitya zosihlalo ziziva zinzima ekuqaleni. Ukungqinelana ngundoqo.

Iingcali zicebisa ukwenza ubuncinci iiseshoni ezimbini zokuhamba njengokuntywila kwesitulo kunye nokunye uqeqesho lwamandla veki nganye. Ngaphandle koko, sebenzela ukugcina wonke umzimba wakho womelele ngokungena kwimizuzu engama-150 yokumodareyitha okanye imizuzu engama-75 yokusebenza ngamandla kwentliziyo.

Funda ngakumbi malunga nokufumana ibhalansi elungileyo phakathi kokuzivocavoca kwentliziyo kunye noqeqesho lwamandla apha.