I-Triceps dip ingabangela ukufakwa kwehlombe, kodwa ukufunda indlela efanele nokulawula isisindo kunganciphisa amathuba akho okulimala.
I-Dips ingasebenza i-triceps yakho, amahlombe, isifuba, nomhlane, kuye ngokuhlukahluka okusebenzisayo, kodwa ukucindezeleka emahlombe akho kuhlala njalo. Ukwenza ukunyakaza ngendlela efanele kubeka ukucindezeleka okwengeziwe emisipha futhi kuncane emalungeni.
Kuyini ukufakwa kwehlombe?
Impingement yisimo lapho ihlombe lehlombe ucindezela phezu kwe-cuff ye-rotator, okubangela ubuhlungu nokuvuvukala. Ubuhlungu buyaqina lapho uphakamisa ingalo yakho, noma uma idiphu, lapho yehliswa ibheke phansi. Uma uthola izindololwane zakho zisuka emzimbeni wakho ngesikhathi sokucwiliswa, uzibeka endaweni ephakeme ukuze uthole umthelela wehlombe. Izimo eziningi azidingi ukuhlinzwa, kodwa zingakuvimbela ukuba uzivocavoce amasonto ambalwa.
Uma sicabanga ngediphu ye-triceps, idinga ukubeka iningi lesisindo somzimba emahlombe ngenkathi ucindezela phezulu naphansi, okungewona ukuzivocavoca okunconyelwe wonke umuntu. Uma ingenziwanga ngendlela ephelele, sibeka ihlombe engozini ye-mpingement syndrome, okuwukuvuvukala kwe-bursa noma i-rotator cuff tendonitis. I-tricep dip incike kakhulu ku- amandla anterior deltoid, futhi uma umzimba wehla kakhulu, lokhu kunyakaza kuhambisa ihlombe phambili, kudala ukungezwani okukhulu kulo msipha othile.
Izimbangela
Kunezizathu ezimbalwa zobuhlungu behlombe noma ukufakwa ngenxa yokwenza amadiphu kumabha. Ngezansi sembula ezisobala kakhulu.
usebenzisa isisindo esiningi
Uma kade wenza ama-tricep dips isikhashana futhi uthuthukele ekwenzeni okungaphezu nje kokuzivocavoca umzimba, ukwengeza isisindo esiningi kakhulu ngokushesha kukwenza umuntu ozongenela ukhetho ehlombe. Njengoba kujabulisa ukubophela lelo puleti ebhandeni lesisindo, kungabeka ukucindezeleka okukhulu emzimbeni wakho ongaphezulu ngaphambi kokuba imisipha yakho ibe namandla ngokwanele ukukubamba.
Lapho imisipha yakho ingakwazi ukubamba umthwalo, okunye ukucindezeleka kudluliselwa endaweni ehlangene yehlombe, engaklanyelwe ukusekela isisindo esiningi endaweni ephezulu phansi. Uma uhlanganisa isisindo esengeziwe nefomu elimpofu ohlala kulo ngenkathi ulwa, awukwazi ukulindela ukuthi i-rotator cuff yakho iphume ingenamyocu. Nokho, khulisa isisindo kancane kancane futhi usebenzise uhla oluncane lokunyakaza uze uzizwe ukhululekile ngokuqhubeka ngakunye.
Ukuba nesimo esingesihle neze namasu
Amadiphu abonakala elula, futhi abanye abantu bavame ukugxuma emigoqweni ehambisanayo futhi baqale ngaphandle komyalelo. Iqiniso liwukuthi kufanele uqaphele kakhulu ngesu lakho uma ufuna ukugwema ukulimala. Imigoqo kufanele ibe ububanzi behlombe ngokuhlukana, kodwa ungabi ngaphezu kuka-12 cm ukusuka ezinqulwini, ukugwema ukucindezela amahlombe. Lapho utshuza, kufanele uzwe nje ukwelula kancane emahlombe akho, futhi izindololwane zakho kufanele zigobe zifinyelele kuma-degree angama-90. Umzimba wakho kufanele uqonde, ngisho noma kufanele ugobise imilenze yakho ukuyigcina ingekho phansi. Lokhu kuyiqiniso kungakhathaliseki ukuthi uncike phambili ukuze usebenze isifuba sakho noma ugcine izindololwane zakho ziseduze ne-triceps yakho; uma ungakwazi ukwenza umsebenzi ngendlela efanele, awukakakulungeli ukuwenza.
Izwa ukulimala kwangaphambilini
Uma uke waba nokulimala kwehlombe kwangaphambilini, gwema ukucwiliswa kwe-triceps ngokuphelele. Esikhundleni salokho, cindezela kanye nezandiso ukuze usebenze imisipha efanayo namadiphu. Uma uke waba nomthelela ehlombe, a ukulimala kwe-rotator cuff, i-tendinitis, i-bursitis noma ukulimala okufanayo, ihlombe lakho cishe libuthakathaka, ngisho noma selipholile. Ungase ungakwazi ukuphatha isisindo somzimba wakho ekuhambeni kwe-semi-rotary, futhi ungase uzilimaze kalula. Uma ama-dips abalulekile kuwe, thintana nodokotela wakho noma umhlinzeki womzimba ukuze acacise yonke into ngaphambi kokuzama ukuvivinya umzimba.
Izivivinyo zokushintsha izimali
Uma amahlombe ethu engakwazi ukuqhubeka nokwenza lo msebenzi, kungcono ukusebenzisa elinye ukuqinisa isifuba kanye ne-triceps. Kukhona nokuhlukile okungase kusetshenziselwe ukwenza imali ngendlela engashubi kangako.
Izansi ezinamabhande okunwebeka
I-Dips iyi-compound calisthenics exercise, okusho ukuthi ugoba amalunga amaningi futhi unxenxa imisipha eminingi ukuze uwaqedele. Ziyingxenye ebalulekile yokuqeqeshwa kwesisindo somzimba.
Amabhendi okumelana ayithuluzi elibalulekile lokuqeqesha isisindo somzimba lamadiphu anesisindo, njengoba avumela ukuqhubeka kwemvelo emandleni nokuhlukahluka kokujima. Ungasebenzisa amabhendi okumelana asindayo ukuze uqale ngawo bese uphothula kumabhendi alula njengoba amandla ekhula futhi nosizo oluncane lwesisindo somzimba ludingeka.
- Sizosonga ibhande lokumelana emaphethelweni amabha ahambisanayo. Ukuze kube nohlobo luka-U lapho sizobeka khona amadolo ethu.
- Sizoqala endaweni eqondile, ngokuguquguquka kancane kwezinqulu ukuze i-torso incike phambili. Konke lokhu ngomgogodla oqondile kanye nezandla kuma-dip bars.
- Sizokwehlisa umzimba ngokugoba izindololwane bese sikhuphukela phezulu ngebhande lokunwebeka siye endaweni yokuqala.
i-lat pulldown
Ngaphezu kokuqinisa i-triceps yakho, ukugoba okuseceleni kusebenza wonke umhlane wakho ongaphezulu (futhi kusiza ngokuma, futhi). Lokhu singakwenza emshinini wesisindo noma ngama-dumbbells. Kufanele nje siqinisekise ukuthi izintende zezandla zibheke phambili namahlombe emuva naphansi. Sizophakamisa isisindo(izi)sindo siye phakathi nendawo yomgogodla, bese sicindezela phezulu kancane.
Kubuswe
Ukudonsa kuyinselele, kodwa kusebenza wonke umzimba wakho ongaphezulu. Thola ibha, phakamisa umzimba wakho, bese ukhulula kancane ngokulawula. Kufanele sizwe i-triceps idubula phezulu futhi isha. Uma sidinga ukuguqulwa, singasebenzisa insiza yokudonsa (njengebhande lokumelana noma umshini osizwayo wokudonsa).
i-triceps pushups
Lokhu kuhluka kwama-pushups kushaya i-triceps yakho futhi kuqinise umongo wakho. Kungenziwa ngamadolo asekelwe, ngezandla endaweni ephakeme noma ngendlela yakudala. Ukuze ukwenze ngendlela efanele:
- Sizofika epulangwe eliphezulu ngezandla ngqo ngaphansi kwamahlombe.
- Sizokwehla ngenkathi sigcina izindololwane zinamathele emaceleni omzimba.
- Njengoba siphushela phezulu naphansi, sizogcina umsila wethu ungemuva futhi sigweme ukugoba umhlane wethu.