Ukuzilolonga oku-7 koqeqesho lwe-triceps ekhaya

Umxholo

• Uyenza njani i-triceps Workout
• 1. Iitriceps ebhentshini
• 2. Ulwandiso lwee-triceps ezimileyo
• 3. Ukongezwa kweetriki
• 4. Iitriceps ziyabuya
• 5. Ukuphakama kwengalo esecaleni
• 6. Ukuthambekela kwengalo okuthambekileyo
• 7. Ingalo yeplanga
• Yintoni omele uyenze emva koqeqesho
• 1. Ukuzolula ngokuthe tyaba
• 2. Ukolula phezu kwentloko

Uqeqesho lwe-triceps ekhaya lulula, kulula kwaye luyanceda ukufezekisa iinjongo ezahlukeneyo, ukusuka kwi-toning, ukunciphisa i-flaccidity, ukwandisa ivolumu yemisipha ekuphuculeni inkxaso yengqiniba, ubhetyebhetye kunye namandla engalo kwaye kufuneka kongezwe kwimithambo yesiqhelo.

Ukuzivocavoca kwe-triceps kunokwenziwa kunye okanye ngaphandle kokusebenzisa ubunzima, nangona kunjalo kubalulekile ukuqaphela iimeko zomzimba kunye nokusikelwa umda komzimba ukunqanda naluphi na uhlobo lokulimala njengokuqhekeka kwe-triceps okanye i-tendonitis, umzekelo. Kungenxa yoko le nto kufuneka ufudumale ngaphambi kokuba wenze umthambo, ube lukhetho olufanelekileyo lokuhambisa iingalo zakho phezulu naphantsi, amaxesha amaninzi ngesantya esikhawulezayo okanye ukwenza iijack zokutsiba, umzekelo.

Umgangatho ofanelekileyo kukwenza uvavanyo lonyango ngaphambi kokuqala nawuphi na umsebenzi womzimba kwaye ukhokelwe ngutitshala ofanele abonise ubunzima bomthambo ngamnye.

Uyenza njani i-triceps Workout

Uqeqesho lwe-triceps ekhaya lunokwenziwa kabini ukuya kathathu ngeveki, kwiiseti ezi-2 ukuya kwezi-3 zokuphindaphinda ezili-10 ukuya kwezi-12, kuxhomekeke kwimithambo. Eyona nto ifanelekileyo kukuba ukhethe imithambo emi-3 ukuya kwezi-4 ngokuzilolonga.

Ezinye iindlela zokusebenzisa i-triceps ekhaya:

1. Iitriceps ebhentshini

I-triceps ebhentshini inceda ukusebenza kwamandla kunye nokunyamezela kwe-triceps, ukongeza kwimisipha yamagxa, umva kunye nomxholo, onceda ukomeleza ezi zihlunu kunye nokuphucula ibhalansi kunye nokuma. Ukwenza lo msebenzi akukho mfuneko yokusebenzisa ubunzima, isitulo okanye ibhentshi.

Indlela yokwenza: thatha isihlalo okanye isitulo, uhlale ebhentshini kwaye ubeke iintende zakho esihlalweni, kufutshane namathanga akho. Gcina iingalo zakho esihlalweni kwaye uhambise umzimba wakho phambili, imilenze yakho ithe nkqo. Gobela iingqiniba zakho, wehlise umzimba wakho kangangoko unakho de iingqiniba zakho zenze i-90 degree angle, ukuxhasa ubunzima bomzimba wakho ezingalweni zakho. Tyhala umzimba uye phezulu ukuqala intshukumo kwakhona. Yenza iiseti ezi-3 zokuphindaphinda ezili-10 ukuya kwezi-12. Ukuba umthambo unzima kakhulu, ungawenza ngamadolo akho agotyiweyo kwaye uzise iinyawo zakho kufutshane nomzimba ukwenza ukunyusa nokuhla.

2. Ulwandiso lwee-triceps ezimileyo

Isandiso se-triceps esimiyo sisebenza ngamandla e-triceps, i-deltoids kunye ne-trapezius kwaye kufuneka senziwe kusetyenziswa ubunzima njenge-dumbbell okanye, ukuba awunayo, unokubeka enye okanye nangaphezulu i-1 kg yeephakeji zerayisi okanye iimbotyi ngaphakathi kobhaka , okanye usebenzise ibhotile yezilwanyana enesanti ngaphakathi, umzekelo.

Indlela yokwenza: ime iinyawo zakho ezinqeni ububanzi ububanzi, ubambe ubunzima ngezandla zozibini ngasemva kwentloko yakho, kunye neengqiniba zigobile, zenza i-90 degree angle. Phakamisa ubunzima ngokolula iingalo zakho phezulu kwaye wehlise ingalo yakho umva kancinci. Kubalulekile ukugcina isisu sakho siqinile kwaye umqolo wakho uthi nkqo.

Intshukumo kufuneka yenziwe ngokuphefumla umoya xa iingalo zingasemva kwaye uphefumlela ngaphandle xa unyuka ngeengalo. Ukuba kunzima ukwenza umthambo ngelixa umile, ungayenza uhleli phantsi, ukuba nje kukhathalelo kuthathwa ukugcina umqolo uthe nkqo. Enye into eyahlukileyo yalo msebenzi kukusebenzisa ubunzima kwisandla ngasinye. Lo msebenzi unokwenziwa kwiiseti ezi-2 ukuya kwezi-3 zokuphindaphinda ezili-10 ukuya kwezi-12.

3. Ukongezwa kweetriki

Ukolulwa kwee-triceps zokulala yenye indlela elungileyo ye-triceps, njengoko isebenza ngamandla, unyamezelo, ukongeza ekuvuseleleni ukwanda kobunzima bemisipha kunye nevolumu. Ukufezekisa ezi njongo, iintsimbi ezinje ngeedumbbells, iibarbells okanye iibhotile zezilwanyana ezinesanti ngaphakathi, umzekelo, kufuneka zisetyenziswe.

Indlela yokwenza: lala phantsi kwaye ugobe imilenze yakho ukuze iinyawo zakho zicabalele emgangathweni. Bamba ubunzima kwisandla ngasinye, wolule iingalo zakho ukuya phezulu eluphahleni. Emva koko, gobela iingqiniba zakho ngasemva kude kube izandla zakho ezinobunzima zisondele emagxeni akho. Buyela kwindawo yokuqala. Phinda le ntshukumo izihlandlo ezili-10 ukuya kwezi-12, usete iiseti ezi-2 ukuya kwezi-3.

4. Iitriceps ziyabuya

I-triceps yokukhaba ngumthambo onceda ukufumana amandla kunye nobunzima bemisipha kulo mmandla kwaye kufuneka wenziwe ngokusetyenziswa kobunzima njenge-dumbbell okanye ibhotile yesilwanyana enesanti, umzekelo.

Indlela yokwenza: yima ngamadolo ugobe kancinci kwaye uncike phambili ngomqolo uthe nkqo. Bamba ubunzima ngesandla esinye kwaye ubeke ingalo eyoluliweyo ngokuhambelana nomzimba. Gobela ingalo ebambe ubunzima phambili, kwi-engile yeedigri ezingama-90 engqinibeni. Enye indlela yokwenza lo msebenzi kukubamba ubunzima kwisandla ngasinye kwaye wenze intshukumo ngeengalo zombini ngaxeshanye. Ukuba kunzima ukwenza intshukumo emileyo, unokuxhasa idolo elinye ebhentshini okanye kwisitulo, umzekelo. Phinda le ntshukumo kangangezihlandlo ezi-8 ukuya kwezi-12 ze uphinde enye ingalo. Lo msebenzi unokwenziwa kuthotho lwe-3 ukuya kwezi-4.

5. Ukuphakama kwengalo esecaleni

Ukuphakama komda kusebenza kumandla kunye nokuchasana kwe-triceps, ngaphezu kwemisipha yamagxa ekuncedeni ukugcina ukuma kunye nokulinganisela. Lo msebenzi kufuneka wenziwe ngokusetyenziswa kobunzima njengee-dumbbells kwaye, ukuba awunazo, ungasebenzisa ibhotile yezilwanyana ngamanzi okanye isanti okanye oobhaka one-1 okanye 2kg yerayisi okanye iimbotyi nganye nganye.

Indlela yokwenza: yima, usasaze imilenze ububanzi ububanzi egxeni ugobe amadolo kancinci. Bamba ubunzima esandleni ngasinye, iingalo zakho zilungelelaniswe nomzimba wakho. Cothisa iingalo zakho ukuphakama kwamagxa kwaye ubuyele kancinci kwindawo yokuqala. Kubalulekile ukwenza isivumelwano esiswini sakho, uphefumlele ngaphakathi ngelixa iingalo zakho zihambelana nomzimba wakho, kwaye uphefumle xa uphakamisa iingalo. Yenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda ezili-10 ukuya kwezi-12.

6. Ukuthambekela kwengalo okuthambekileyo

Ukuthambeka kwengalo ethambekileyo ngumthambo onceda ekusebenzeni ukomelela kunye nokumelana neetriceps, ii-biceps kunye ne-deltoids.

Indlela yokwenza: chola umphezulu ukwenza ukuthambeka komzimba wakho njengesitulo, isitulo, ukukhukhumala, ibhola yokuzivocavoca okanye iqonga lokuzilolonga. Xhasa izandla zakho kumphezulu othambekileyo, iingalo zakho zingqamene nomzimba wakho, ngaphezulu kancinci kunobubanzi begxalaba neenyawo emgangathweni. Umzimba kufuneka uthi nkqo ngasemva ulungelelaniswe nomzimba. Isivumelwano esiswini sakho, guqula iingqiniba zakho de isifuba sakho sichukumise umphezulu kwaye ubuyele kwindawo yokuqala. Unokwenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda eziyi-8 ukuya kwezi-10 nganye, uphumle kwimizuzwana engama-60 ukuya kwengama-90 phakathi kweeseti.

7. Ingalo yeplanga

Ibhodi yengalo ithathwa njengomthambo opheleleyo, njengoko isebenza i-triceps, isisu, isiseko kunye nezinye izihlunu zomzimba ezinje ngee-biceps namagxa. Kulo msebenzi akuyomfuneko ukusebenzisa iintsimbi okanye iidumbbell.

Indlela yokwenza: lala ngesisu emva koko uphakamise umzimba, uxhasa iingalo neenzwane zakho kuphela phantsi, uhlala unesisu kunye neempundu ezinesivumelwano kunye nentloko nomzimba othe nkqo, ungqamene nomqolo wakho. Kuya kufuneka uhlale kwesi sikhundla ixesha elide. Ungaqala ngemizuzwana engama-30 kwaye ngokuthe ngcembe ukonyusa ixesha. Lo msebenzi awenziwa ngokulandelelana.

Yintoni omele uyenze emva koqeqesho

Emva koqeqesho lwe-triceps, ukolulwa kufuneka kwenziwe ukunceda ukukhulula izihlunu, ithoni yezihlunu, ukuphucula ubhetyebhetye, ukonyusa ukujikeleza kunye nokuthintela ukwenzakala.

1. Ukuzolula ngokuthe tyaba

Ukolulwa ngokuthe tyaba kufuneka kwenziwe kwindawo emileyo yokuvumela i-triceps ukuba yolule kakuhle, inyuse ubhetyebhetye kunye nohlobo lokuhamba kwengalo.

Indlela yokwenza: ime ngemilenze ububanzi ububanzi egxeni ize amadolo agobe kancinane, beka ingalo yakho yasekunene emzimbeni wakho egxalabeni. Ngengalo yakho yasekhohlo, bamba ingalo yakho yasekunene kule ndawo ngokucinezela ingalo yakho yasekunene esifubeni. Bamba esi sikhundla imizuzwana engama-30 kwaye uphinde ngengalo yakho yasekhohlo. Unokwenza ukuphindaphinda okungu-3 ukuya ku-4 ngengalo nganye.

2. Ukolula phezu kwentloko

Ukolula, kuvumela ukolula i-triceps, isifuba kunye nomqolo, kwaye kufuneka kwenziwe emi okanye uhleli.

Indlela yokwenza: phakamisa ingalo kwaye ugobe ingqiniba, ubeke isandla sakho ngasemva okanye ngasemva kwentamo yakho. Ngenye ingalo yakho, tsala ingqiniba yakho entloko ukolula i-triceps yakho. Yenza le ntshukumo kangangemizuzwana engama-20 ukuya kwengama-30. Phinda ngomnye umkhono. Lo msebenzi awenziwa ngokulandelelana.