Sonke sifuna ukuba neengalo ezichaziweyo kunye nezinemisipha, kwaye ngokuqhelekileyo enye yeenjongo ezinkulu xa uqala uqeqesho lwesiqhelo. Ingxaki kukuba sihlala sijonge ngokukodwa kwi-biceps. Gcoba ingalo yethu kwaye uqaphele ibhola yenkomo yinjongo, nangona kunjalo, umsebenzi obalulekileyo we-triceps engalweni udla ngokulibaleka kwaye ngaphezu komsebenzi ofunekayo omele wenziwe ngayo.
Njengomzekelo omhle wokubaluleka kwe-triceps, kukho inyani eya kusenza sicinge kwakhona: i-100% yemisipha yengalo, I-70% ibanjwe yi-triceps, kuphela i-30% ye-biceps. Ubume bokugqibela, okanye buhlala buhlala kumgangatho wamehlo, busenza sigxininise kuyo, kodwa kubalulekile ukusebenza ingalo yonke kwaye ugweme ukuchithwa.
Ngale ndlela, namhlanje siza kuphonononga uthotho lweendlela zokuzilolonga ukuze sisebenze kwaye someleze i-triceps yethu kwaye ke singakulibali ukubaluleka kwayo. Kufuneka ucinge ngengalo yonke!
ukubunjwa kwezihlunu
I-triceps, eyaziwa kwi-physiotherapy terminology njenge triceps brachial, sisihlunu esithatha indawo enkulu kwingalo engaphezulu, yaye igama laso lisuka kwisiLatini sibulela ukumila kwaso, esifana neentloko ezintathu. Ukuqala kwigama lesiLatini elithi "triceps brachii", sifika kwi-nomenclature esiyaziyo sonke.
'Intloko' nganye yesihlunu iya kufumana igama lika enkulu, ezahlula phakathi i-vastus medialis, i-vastus media y ubude obukhulu. Ukongezwa kwayo kuya kuhlala kuyo yonke indawo engasemva yengalo yethu ephezulu, ngaphandle kweyona ndawo iphezulu, ehlala i-deltoid ephantse yafikelela egxalabeni. Makhe sichaze ezintathu ezinkulu:
- ivastus lateralis okanye ngaphandle: Izigqubuthelo ukusuka egxalabeni ukuya engqinibeni, ngokumila kwecrescent.
- ubude obukhulu: Izigqubuthelo ukusuka kwincakuba yegxalaba kumda wegxalaba ukuya phantse ekupheleni kwengalo yangaphezulu.
- i-vastus medial okanye ingaphakathi: Ikufutshane kakhulu kwi-elbow ifumaneka, phambi kokudibanisa, ngaphakathi kule meko.
Yintoni eyenziwa yi-triceps?
Kuya kubaluleka ukwazi amandla e-triceps ukuvavanya ukubaluleka kwayo ngaphakathi komzimba wethu njengoko kungenakuba ngenye indlela. I-triceps iya kuba isihlunu esinye sommandla ongasemva wengalo, kwaye ithathwa njenge eyona extensor yomphambili kwindawo yengqiniba. Ukuba asisebenzi kuwo, umsebenzi wethu wobunzima kumzimba ongasentla unokuphela.
Emva koko, iya kuba sisihlunu esiphetheyo phumla i-humer kwindawo yayo ephezulu, kwaye iya kusebenzisana nomsebenzi we-motor wegxalaba, ngendlela yokuba indawo yayo iyenze ibe sisiseko kwingalo yonke ephezulu.
Ngayo yonke le nto, ikwasisihlunu esisebenza ngokuxhasa umxhuzulane. Ithetha ntoni le nto? Ewe, kwizenzo ezifanayo ayifuni ukuphuhlisa. Ngaphantsi kwesi sizathu, uqeqesho lwakho luya kubaluleka ngokuphindwe kabini, kuba ngaphandle kokwenza umthambo othile kulo mmandla uphuhliso lwakho luya kuba luncinci. Ngokungafaniyo ne-biceps, esinokusebenza kuyo ngokuphakamisa iintsimbi ngendlela eqhelekileyo, i-triceps iya kufumana imilo kunye nethoni ngoqeqesho lodwa.
Iinzuzo ze-triceps ezomeleziweyo
Sele sibonisile ukuba i-triceps sisisipha esinentloni. Okona kubaluleke kakhulu, siyilibele, nangona kunjalo izibonelelo zayo zingaphezulu kobungqina kwaye zibalulekile:
- Iya kuzinzisa igxalaba kwaye iya kunceda ukwandiswa kwayo. I-triceps esebenzayo iya kuphepha iingxaki zemoto kunye nokungahambi kakuhle ngasemva.
- Ukwandiswa koluhlu lwentshukumo kunye nokuguquguquka kweengalo: Ayiyiyo yonke into enamandla kunye nomthamo, kwaye endleleni eya kuloo toning, siya kufumana iqondo elikhulu lokuhamba kumzimba ophezulu.
- Isitshixo semidlalo ngokusetyenziswa okuninzi kwezixhobo: Umdlali wentenetya okanye umdlali webhola yevoli akanakukwazi ukungayisebenzisi i-triceps njengoko zingalo kunye namagxa akhe abalulekileyo kuye. Ngokufanayo, i ukuqubha okanye ibasketball Baza kufuna kwakhona iingalo ezisetyenzisiweyo.
Ngayo yonke le nto, kushiyeke kuphela ukubonelela ngeendlela ezahlukeneyo zomthambo we-triceps, ukufezekisa inkqubo esebenzayo kunye neyodwa kakhulu: masihambe nayo!
Eyona mithambo ye-triceps
Ngezantsi sityhila inkqubo epheleleyo yokuzilolonga kunye nokomeleza i-triceps. Ziziqhelo zokwenziwa kwindawo yokuzivocavoca, ekhaya okanye ngaphandle. Gcina ukhumbule ukuba i-muscle encinci, umthamo womthwalo awuyi kuqhathaniswa nento enokuthi iphakanyiswe kwi-squats okanye i-chest presses. Yiyo loo nto umthambo we-triceps unokwenziwa phantse naphi na.
Iidippings okanye umzantsi wedrowa
Siqala ngomthambo oqhelekileyo womsebenzi we-triceps kwaye ngokuyibona nje kuyacaca ukuba isebenza kulo mmandla. Asiyi kufuna ngaphezulu kwebhentshi yejim.
- Ukubeka izandla zethu ziphumle emphethweni webhentshi kunye neminwe phambili kunye neengalo ezikufutshane nomzimba, siya kuhla emhlabeni siguquguqula i-elbows ukuba kamva sityhale ibhentshi phezulu ngezandla zethu.
- Iinyawo kufuneka zihambelane namagxa ahleli phantsi, kwaye amahla ndinyuka aya kunika amandla kwi-triceps yethu.
- Oku kuya kuba ngumsebenzi osisiseko. Ukuba ufuna ukunika amandla ngakumbi, ungabeka iinyawo zakho kwenye ibhentshi ukuphepha inkxaso kunye nomhlaba kwaye ngaloo ndlela ibe yinto enzima kakhulu yokuzivocavoca.
ukukhaba i-triceps
Ngaphantsi kweli gama lihlekisayo lifihla umthambo wokuqala kunye needumbbells zomjikelo esikubonisa wona.
- Ukufuna ibhentshi kwakhona, siya kubeka elinye idolo kunye nesandla esinye ebhentshini, sithatha i-dumbbell ngenye ingalo.
- Ukugcina ingalo kwindawo yayo ephezulu ihambelana nomzimba, siya kuthatha i-dumbbell ngasemva, sandise i-elbow kwaye siya kuyizisa phambili kancinci.
- Zama ukugcina ingalo yakho yangaphezulu isoloko ixinene kumgca othe tye ukuze uve ukutsalwa kwesihlunu kwaye uyilolonge ngokuchanekileyo.
- Njengoko sihlala sikhumbula, hlonipha ubunzima, yaye musani ukunyanzela ngokugqithiseleyo. Injongo kukuhamba, ukuba ungagqithisi umthwalo kwaye uphele ngokulimala.
ibhentshi press for triceps
Ayingomthambo ukude kakhulu noshicilelo lwebhentshi eqhelekileyo, kwaye njengoko igama layo libonisa, siya kufuna ibhentshi yokujima kunye needumbbells.
- Ukulala ebhentshini kunye needumbbells ezibanjwe kwicala ngalinye lomzimba wakho ekuphakameni kwesifuba, phakamisa ii-dumbbells ubude bengalo kwaye uzigcine.
- Emva kwemizuzwana embalwa yokubamba, thoba kancinci.
- Lawula ukuphefumla kwakho ukuze umthambo ugqibelele.
I-Triceps Pushups
Masihambe 'no-'push-ups' osebenzayo kodwa oyoyikwayo. Ihlala isaziwa ngokuba lukhuni ekuqaleni kunye nokubangela ukudinwa okubalulekileyo kwezihlunu ukuba sibathathela ekubeni sisilele, ngeli xesha abahlukanga kwaphela kwi-classic pectoral push-ups.
- Umahluko kuphela uya kufumaneka kuloo nto iingalo zethu ziya kuba kubude bamagxa, ngokungafaniyo nolwandiso olufunekayo kwii-push-ups.
- Ngayo, ii-elbows ziya kusondela ngakumbi kumbindi, oya kwenza ukunyuka kunye nokuhla kube nzima ngakumbi.
- Ngegophe lokufunda eliphakamileyo kancinane, impembelelo yayo kwi-triceps ingaphezulu kunobungqina.
Ukuxoka Triceps Extension
Sibuyela kwibhentshi kunye needumbbells, kule meko kunye kuphela.
- Kulo msebenzi siya kufuna ukuzolula ngokupheleleyo i-triceps ngobunzima bomthwalo, kwaye ngenxa yoko siya kulala ebhentshini ngeenyawo zethu emhlabeni, kwaye siya kuthatha i-dumbbell (inokuba inzima kwiingalo zombini okanye ezimbini ngaphantsi. ubunzima) ngeminwe yethu ijonge phezulu.
- Siza kuphakamisa ii-dumbbells ngokwandisa i-elbows ukuphakamisa kunye nokunciphisa i-dumbbell.
- Njengakweminye imisebenzi esele ichaziwe, khumbula ukuba ne ingalo yangaphezulu eqinile ukuqaphela ubunzima kunye nokuphepha izifo ezinokwenzeka.
Ibench press yaseFransi
Okokuqala kukho isalathiso esincinci. Abantu baseMelika bathathele ingqalelo ukubiza lo msebenzi ngokuthi 'i-skullcrusher', okuthetha ukuba i-skull breaker. Esi sisilumkiso esilungileyo sokuba kufuna igophe lokufunda kunye nokhathalelo olukhethekileyo ukwenza oko.
- Ngokwayo, umthambo awuyonto ingaphezulu kokuphakamisa ubunzima, nokuba ngama-dumbbells okanye nge-bar, eya kudlula ukusuka esifubeni ukuya ngasemva kwentloko yethu malunga.
- Siza kuthatha ibha okanye i-dumbbells ukusuka kwisilingi emva kwentloko yethu, ukugoba i-elbows.
- Qaphela ngononophelo ubunzima onokukwazi ukubuphakamisa, kwaye ngokuphindaphinda kokuqala sikucebisa ukuba ube nomqeqeshi wakho kufuphi xa ufuna ukuboleka isandla ukuze uthabathe ubunzima.
Ehleli Triceps Extension
https://www.youtube.com/watch?v=6_C4IohqulY
Ayisuki kude kwindawo elele phantsi.
- Kule meko, sihleli ekupheleni kwebhentshi, siya kuthatha i-dumbbell ngezandla zombini, sibeke emva kwentloko senza i-angle ye-XNUMX degree degree ngokubonga kwi-flexion ye-elbows.
- Siya kuphakamisa kwaye sinciphise i-dumbbell ukusuka kwezo zidanga ezingamashumi alithoba de yandiswe ngokupheleleyo.
- Emva kokuyigcina imizuzwana embalwa, iya kuba lixesha lokuyithoba kancinci.
- Ngalo lonke ixesha ujonge ukuba indawo ephezulu yeengalo iqinile kulo lonke ixesha lokuzilolonga.
Pulley Triceps Extension
I-gym yakudala. Lo ngowona msebenzi ubalulekileyo wokuthatha ubunzima, njengoko sinombono ofanelekileyo weengalo kunye nemilenze yawo.
- Ukufuna umatshini we-gym pulley, siya kuyibeka kwindawo ephezulu, ngaphezu kwentloko.
- Ukubambelela kwe-V kuyathandeka, siya kuncipha.
- Siza kubeka umva kancinci uthambekele phambili kwaye imilenze yahlulwe kancinane kwaye iguquguquke.
- Jonga ukuba iingalo zincanyathiselwe emzimbeni kwaye zingahlukani.
Ingalo enye igobe phezu kwe-triceps extension
Sibuyela kwibhentshi kunye ne-dumbbell. Ngeli xesha, siza kuhlala kwelinye icala lebhentshi sincike kancinci phambili.
- Ukuthatha i-dumbbell ngesandla esinye kunye nokubeka i-elbow kwi-angle ye-degree degree, siya kuphakamisa i-dumbbell de ingalo ihambelane nebhentshi.
- Emva kokumisa kancinci, siya kubuyela kwindawo yokuqala.
- Nje ukuba senze malunga nokuphindaphinda kathathu, lixesha lokutshintsha iingalo.
Ukwandiswa kwe-triceps yengalo enye
Sivala ngomnye umthambo owenziwe kakhulu kwiindawo zokujima.
- Ukuma kunye nokuthatha i-dumbbell ngesandla esinye emva kwentloko, siya kuphakamisa i-dumbbell ukusuka kwiidigri ezingamashumi asithoba esizizobileyo nge-elbow ukuya kwisilingi.
- Siza kugcina phezulu kancinci kwaye siya kuhla kancinci.
- Emva kokuphindaphinda okuhlanu kuya kuba lixesha lokutshintsha iingalo.
Ungalibali ukolula!
Emva kwenkqubo yoqeqesho, kwaye nangakumbi xa siyisekele ekuphakamiseni ubunzima, kuya kuba ngundoqo ukolula iqela le-muscle esisebenze kulo. Ukolula i-triceps sicebisa iziseko ezimbini ezisisiseko:
- Zisa ingqiniba kwelinye igxalaba, kwaye uthathe esinye isandla ukuyityhala. Igcinwa imizuzwana elishumi elinesihlanu kwaye ingalo iyatshintshwa. Olu luhlu luyiklasiki kakhulu kuyo nayiphi na imbaleki.
- Phakamisa ingalo ngokupheleleyo kwaye ufake ingqiniba ngaphakathi de isandla sibe secaleni kwentamo. Thatha enye ingalo ukuxhasa ingqiniba. Imizuzwana elishumi elinesihlanu kunye nokutshintsha kwengalo. Uya kuva ukutsalwa kwengalo yakho ephezulu kunye ne-triceps.