I-12 imithambo ye-triceps enkulu

Ukuzivocavoca umzimba

I-triceps yimisipha engalweni eyenza ibe nkulu kakhulu kune-biceps. Liqela le-muscle elenziwe ngeentloko ezi-3, ezinde, eziphakathi kunye nezifutshane ezithatha inxaxheba kuyo yonke imithambo yokutyhala. Ke ngoko, kuthatha umsebenzi omninzi xa sifuna i-pectoral kunye negxalaba. Kubalulekile ukuba ziphuhliswe kakuhle ukuze zingasithinteli kweminye imithambo. I imithambo ye-triceps Kufuneka babe nezikhokelo ezihambelana nenkqubo yomntu ngamnye.

Ke ngoko, siza kukuxelela malunga neyona ndlela ibalaseleyo yokuzivocavoca kwe-triceps ukuze ufumane iingalo ezilungileyo.

Ukuzivocavoca okugqwesileyo kwe-triceps

umthambo ongcono kakhulu we-triceps

I-triceps zezona zihlunu zikhulu ezingalweni kwaye ukuzilolonga kuya kuzenza zibonakale zijiyile kwaye zomelele. Enye impazamo uninzi lwethu esiyenzayo ngamanye amaxesha kukugxila kuqeqesho lwengalo kwi-biceps kwaye singayihoyi i-triceps. Yikholwe okanye hayi Le yokugqibela yenza ama-60% omthamo uwonke wengalo yakho, kwaye kubaluleke ngakumbi ukuba bayenze kakuhle.

i-triceps dip

Ngumsebenzi onokugqithisela okukhulu ngokwemiqathango yamandla, kwaye sinokuzibetha ngokulula ngobunzima bethu ukunyusa ubungakanani bobunzima esihambayo, ngaloo ndlela ukwandisa ukuqina komthambo. Singayenza phakathi kweebhentshi ezimbini, phakathi kwezitulo ezibini ekhaya, okanye eyona nto ingcono, phakathi kwemivalo ehambelanayo.

Impazamo eqhelekileyo kakhulu ayiyi kuluhlu olupheleleyo lwesindululo kwaye ingahambi yonke indlela ezantsi. Kule meko, ukuba uluhlu olupheleleyo alunakwenzeka, kungcono ukunciphisa ubunzima obusetyenzisiweyo okanye usebenzise i-band elastic njengoncedo.

Ehleli Ingqiniba Wolule

Ukuhlala ebhentshini kunye nee-dumbbells okanye imivalo, kufuneka sandise iingalo ngaphezu kwentloko kwaye sizigobe ngasemva. indlela elawulwayo de yenze i-engile kufutshane ne-90 °. Emva koko siyakwandisa ngokupheleleyo kwakhona, okuya kuba yinto ephindaphindiweyo.

Lo msebenzi ukhethekileyo usivumela ukuba sibethe i-triceps ngendlela esecaleni kakhulu, kwaye impompo iyamangalisa.

I-dumbbell yengalo enye yolula

Ifana kakhulu nomsebenzi wangaphambili, kodwa kule meko sisebenza ingalo nganye ngabanye ukuze silungise ukungalingani okuncinci kumandla okanye ukuphuhliswa kwemisipha. Mna ngokobuqu ndiyathanda ukubandakanya lo msebenzi ekupheleni komthambo wam ngamaxesha athile.

Pulley Triceps Kickback

Lo msebenzi ngowona usebenzayo kwi-triceps, kwaye siyawuqaphela rhoqo xa siwenza. Sima sijongene ne-pulley, ephantsi, kwaye sigobe umzimba de umva uphantse ufana nomhlaba. Ukusuka apha kufuneka sibambe i-pulley ngesandla esinye kunye yandisa ngokupheleleyo ingalo ukusuka kwindawo ye-90º de idibane nomhlaba.

Intambo yentambo ye-triceps

triceps ngentambo

Lo msebenzi wenziwa ngeengalo zombini kwaye uzimele okanye wenze ingalo nganye ngokwahlukileyo. Uvakalelo lomsebenzi kunye nokusebenza kwe-triceps kukhulu, kufuneka uzive ukuba zikhontraktha njani ngokuphindaphinda ngalunye. Kule meko, kubalulekile ukwandisa ngokupheleleyo iingalo, uzibeke kufuphi ne-hip, ngaloo ndlela sithatha ithuba loluhlu olongezelelweyo lwentshukumo esilunikwa ziintambo.

Imithombo yeendaba yaseFrance

Omnye umthambo oya kusivumela ukuba sifumane amandla ukongeza kwi-triceps hypertrophy. Ngombulelo kwibha sinokufumana iikhilogram, sifumane amandla kunye nenkqubela phambili. Kule meko, kubalulekile ukwandisa ngokupheleleyo iingalo zakho kwaye unciphise ibha ngokwaneleyo ekupheleni kokuzivocavoca ukuze iingalo zakho ziguquguquke ngokupheleleyo kuluhlu olupheleleyo lokunyakaza. Khumbula, kungcono ukusebenzisa iintsimbi eziphantsi kunye noluhlu olupheleleyo kunokongeza ubunzima kwaye wenze buthathaka uluhlu lwakho lwentshukumo.

Utyhalana ngezandla kunye

Ukuchaza isifuba sakho yintshukumo ebalulekileyo, kodwa okukhona udibanisa izandla zakho, kokukhona uya kusebenza ngakumbi i-triceps yakho. Gcina umqolo wakho uqonde, cinezela i-glutes yakho kwaye unciphise umzimba wakho de i-chin yakho ifike phantsi.

Ukwandiswa kwe-TRX

Uqeqesho lokunqunyanyiswa lukuvumela ukuba usebenze ngobunzima bomzimba wakho kwaye lusebenza kakhulu kumzimba ongasentla. Goba kancinci, goba iingqiniba zakho kwaye uya kuqaphela ukuba zixinene kangakanani na. Awunyanzelekanga ukuba uhle kakhulu.

Ibhentshi Cinezela iDumbbell Yolula

Ukuze usebenze intloko ende ye-triceps, bamba ii-dumbbells ngezandla zozibini kwaye uzisonge phezulu naphantsi, ugobe iingqiniba zakho ngaphandle kokuzivalela. Ngethuba lo msebenzi, kubalulekile ukugcina umqolo wakho ulungile kwaye i-torso yakho iqinile ngexesha lonke uphindaphinda.

I-Dumbbell yesiFrentshi yeendaba

Yenzelwe iireps eziphezulu, nokuba ufuna ukuhamba nzima, Kufanelekile ukuchaza ukuba ulula kwaye uyalawuleka. Sebenzisa iibar zika-Z xa kunokwenzeka kwaye wandise isigaba se-eccentric.

Vala i-Grip Bench Press

Ngokufanayo nokuzivocavoca kwendabuko, kodwa ukuhlanganisa izandla kunye kuphazamisa umsebenzi we-triceps.

kettlebell phantsi

Ukwahluka kwi-classic bench press technique, ngeli xesha nge-kettlebells. Hambisa phezulu naphantsi de ingqiniba yakho ichukumise umhlaba, kodwa musa ukubetha ukuze ungasebenzisi elo thuba.

Iingcebiso zokunyusa umthamo we-triceps

i-triceps dumbbell

Ukuba injongo yakho xa uthambisa i-triceps kukunika umthamo kunye nobukhulu kwiingalo zakho, landela la macebiso kunye neengcebiso ngononophelo:

  • Ukusebenza rhoqo kokuphindaphinda okuncinci kunye nezisindo ezinzima zokwandisa ubunzima bomsebenzi, ukuvelisa i-muscle microdamage ekhokelela kwi-anabolism ye-muscle kunye nokukhula okulandelayo.
  • Musa ukulayisha kakhulu imithambo ekufuneka yenziwe, kuba ubunzima obuphezulu abuncedi ukufezekisa ubuchule obulungileyo. Hlala ukhumbula oko iintsimbi ezilula kunye nobuchule obungakumbi bungcono, kodwa khangela ukugcwala okuqhubekekayo iveki neveki.
  • Ungayigqithisi i-triceps njengoko isihlunu esincinci kunomqolo okanye isifuba sakho, ikhawuleza idinwe kwaye ichache kancinci.
  • Sebenza ngendlela egxininisiweyo kunye necothayo kwi-stroke epheleleyo kunye nelawulwayo ngexesha lezigaba ezigxininisiweyo kunye ne-eccentric.
  • Shintsha iintshukumo kunye nemithambo ukwenzela ukuba izihlunu zakho zingami.
  • Ukuphumla kubalulekile ukuze sifezekise ubunzima bezihlunu esizinqwenelayo. Khumbula, akukhuthazwa ukuba usebenze isihlunu esifanayo yonke imihla kwaye usiphucule ngokuzivocavoca okuphezulu.
  • Yondla izihlunu zakho ngokutya okufanelekileyo okungasweliyo kwiikhalori, iikhabhohayidrethi okanye iiproteni, ngakumbi iiproteni kuba ii-amino acids zazo zibalulekile ukuba ufuna ukwakha izihlunu kwaye ufumane ubungakanani.

Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga neyona ndlela yokuzivocavoca i-triceps kunye nendlela yokuziqeqesha.


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