Ii-Triceps ziLula izihlunu eziQinisekileyo

Umxholo

• Ukolula
• 1.I-triceps ephezulu ilula
• Ukwenza oku:
• 2. Triceps itawuli elula
• Ukwenza oku:
• 3. Ukuzolula ngokuthe tyaba
• Ukwenza oku:
• 4. Dynamic triceps ukufudumala
• Ukwenza oku:
• Zinceda njani ezi zinto zolula
• Izilumkiso
• Uza kuthetha nini nengcali yokomelela komzimba
• Umgca wezantsi

Iitriceps zolule iingalo zoluleke ezisebenza izihlunu ezinkulu ngasemva kwengalo yakho ephezulu. Ezi zihlunu zisetyenziselwa ukwandiswa kwengqiniba kunye nokuzinzisa igxalaba.

I-triceps isebenza kunye ne-biceps ukwenza ezona ntshukumo zomeleleyo zengalo. Zezinye zezihlunu ezibaluleke kakhulu ekuphuhliseni amandla omzimba aphezulu, abaluleke kakhulu njengoko uneminyaka yobudala.

Iitriceps zolula zonyusa ubhetyebhetye kwaye zinokunceda ukuthintela ukwenzakala.

Ukolula

Soloko wolula kwinqanaba elifanelekileyo ngaphandle kokudlula kwimida yakho. Oku kuya kukunceda ufumane izibonelelo kwaye uthintele ukwenzakala. Kubalulekile ukufudumeza kwaye ukhulule izihlunu zakho ngaphambi kokuba uzolule.

Zama ukufudumala okulula, okuthambileyo imizuzu emi-5 ukuya kweli-10 ngaphambi kokuba uqale ukolula. Oku kunokuba nokuhamba ngokukhawuleza, ukubaleka ngokulula, okanye iijack zokutsiba ukuze izihlunu zakho zifudumale kwaye intliziyo yakho impompe.

Ukolula kunokwenziwa ngokwakho okanye ngaphambi okanye emva kwemidlalo. Gcina ukuphefumla kwakho kugudile kwaye kungokwemvelo kuyo yonke inkqubo yakho kwaye ukunqande ukungangxoli.

Nazi iindlela ezine ezoluliweyo onokuzama ngazo ekhaya.

1.I-triceps ephezulu ilula

Unokwenza i-triceps ephezulu yolule xa umile okanye uhleli.

Ukwenza oku:

1. Phakamisa amahlombe akho uye ezindlebeni zakho emva koko uzitsale ezantsi nasemva.
2. Yandisa ingalo yakho yasekunene eluphahleni, emva koko ugobe engqinibeni ukuze uzise isundu sasekunene embindini womqolo wakho, uphumle umnwe ophakathi ecaleni komqolo.
3. Sebenzisa isandla sakho sasekhohlo ukutyhala ngobunono ingqiniba yakho usiya embindini nasezantsi.
4. Bamba oku kolula imizuzwana engama-30 ukuphindaphinda kathathu ukuya kwezine kwicala ngalinye.

2. Triceps itawuli elula

Olu lwalathiso lunzulu kancinci kunokwandiswa kwe-triceps. Ungasebenzisa ibha okanye umtya endaweni yetawuli. Ngexesha lokuzolula, vula isifuba sakho kwaye ubandakanye izihlunu zakho ezingundoqo.

Ukwenza oku:

1. Qalisa kwindawo enye nanjengoko i-triceps ephezulu isolula, ubambe itawuli okanye umtya esandleni sakho sasekunene.
2. Zisa ingqiniba yakho yasekhohlo ezantsi ecaleni komzimba wakho wecala kwaye ufike kwisandla sakho phezulu ukuze ubambe ezantsi kwetawuli, ugcine umva wesandla sakho ngasemva kwakho.
3. Tsala izandla zakho kwicala elichaseneyo.

3. Ukuzolula ngokuthe tyaba

Ukolula kunceda ukwandisa ukuguquguquka. Ungayenza xa umile okanye uhleli.

Ukwenza oku:

1. Yiza nengalo yakho yasekunene emzimbeni wakho.
2. Gobela ingqiniba kancinci.
3. Sebenzisa isandla sakho sasekhohlo ukukhokela intshukumo njengoko ucinezela ingalo yakho esifubeni sakho nangaphezulu ngasekhohlo.
4. Bamba oku kolula imizuzwana engama-30 kwaye wenze ukuphindaphinda kathathu ukuya kwezine kwicala ngalinye.

4. Dynamic triceps ukufudumala

Ngelixa ezi ntshukumo zingezizo ezobuchwephesha ezoluliweyo, ziluncedo olufudumeleyo oluya kukunceda ukhulule i-triceps yakho.

Ukwenza oku:

1. Yandisa iingalo zakho ngqo emacaleni ukuze zihambelane nomgangatho kunye neentende zakho zijonge phantsi.
2. Jikelezisa iingalo zakho kwizangqa ezibuyela umva.
3. Jikelezisa iingalo zakho kwizangqa eziya phambili.
4. Jika iintende zakho ujonge phambili kwaye ubethelele iingalo zakho ngapha nangapha.
5. Yenza intshukumo efanayo kunye neentende zakho zijonge ngasemva, phezulu nasezantsi.
6. Yenza intshukumo nganye kwimizuzwana engama-30 ukuphindaphinda kabini ukuya kwemithathu.

Zinceda njani ezi zinto zolula

Oku kolulwa kunokusetyenziselwa ukunceda ukunciphisa uxinzelelo lwemisipha kunye nokunceda ekubuyiseleni ukulimala. Iitriceps zolula ukuphucula ukuguquguquka, ukwandisa izihlunu, kunye nokwandisa uluhlu lokuhamba.

Ngapha koko, banokunceda ukunqanda izihlunu eziqinileyo, ukukhulula izicwili ezinxibelelanayo, kunye nokunyusa ukujikeleza, ngalo lonke ixesha bengasebenzisi zixhobo okanye zincinci.

Ukuba unqwenela ukugxila ekwakheni amandla, faka ezinye iindlela zokwenza i-triceps. Amandla eTriceps aluncedo ekutyhaleni nasekuphoseni iintshukumo, kunye nemisebenzi yeembaleki.

Izilumkiso

Ukunyanzeliswa kweetriceps kunokunceda ekunciphiseni iintlungu kunye nokungonwabi. Nangona kunjalo, akufuneki ukwenze oku kolulwa ukuba unentlungu ebuhlungu okanye inkxalabo malunga namathambo akho okanye amalungu.

Ukuba uye wenzakala kutshanje, linda ude uphinde uchache ukuqala kwakho ukuzolula. Yima ngoko nangoko ukuba uva iintlungu ngexesha okanye emva koku kolulwa. Yakha kancinci, ngakumbi ukuba awusebenzi ngokwasemzimbeni okanye awunangxaki nentamo yakho, amagxa okanye iingalo.

Uza kuthetha nini nengcali yokomelela komzimba

Thetha nogqirha wakho ukuba unayo nayiphi na into eyenzakeleyo okanye impilo echaphazeleka kukucocwa kweetrikhi okanye ukuba usebenzisa ulweliso ngeenjongo ezithile zokuphilisa.

Ngokufanayo, unokufuna ukucela inkxaso yengcali yokomelela komzimba ukuba ungathanda ukulungelelanisa inkqubo yakho yomthambo kwiimfuno zakho.

Ingcali yokomelela komzimba iya kuba nakho ukukunceda ubeke inkqubo kunye kwaye uqiniseke ukuba wenza onke amacandelo ngokuchanekileyo, anokuba luncedo olukhulu. Cinga ukubhukisha iiseshoni ezimbalwa zodwa, ubuncinci kumanqanaba okuqala.

Umgca wezantsi

Thatha ixesha lokwenza i-triceps yolule ukonyusa amandla akho, ubhetyebhetye, kunye noluhlu lokuhamba. Ezi zinto zilula zinokwenziwa nangaliphi na ixesha kwaye zinokusetyenzwa kusuku lwakho ngexesha elifutshane.

Thetha nogqirha wakho ngaphambi kokuba uqalise inkqubo yokuzivocavoca, ngakumbi ukuba unayo nayiphi na inkxalabo yomzimba enokuchaphazeleka. Yakha kancinci kwaye uhlala usebenza ngaphakathi kwemida yakho. Ixesha elingaphezulu, uya kubona izibonelelo kubomi bakho bemihla ngemihla kunye nokusebenza kwezemidlalo.