Sonke sifuna ukuba nezingalo ezichaziwe nezinemisipha, futhi ngokuvamile kungenye yezinjongo ezinhle lapho uqala ukuqeqeshwa. Inkinga ukuthi sihlala sibheka ama-biceps kuphela. Ukucindezela ingalo yethu nokubona ibhola lenyosi kuwumgomo, noma kunjalo, umsebenzi obalulekile we-triceps engalweni uvame ukukhohlwa kanye nomsebenzi ongaphezu kokudingekile okufanele wenziwe ngawo.
Njengesibonelo esihle sokubaluleka kwe-triceps, kukhona iqiniso elizosenza sicabange kabusha: 100% yemisipha yengalo, I-70% ibanjwe yi-triceps, ngama-30% kuphela we-biceps. Ukuma kokugcina, noma ukuhlala njalo kusezingeni lamehlo, kusenza sikhathazeke ngakho, kodwa kubalulekile ukusebenza ingalo yonke futhi ugweme ukubola.
Ngale ndlela, namuhla sizobuyekeza uchungechunge lokuzivocavoca ukuze sisebenze futhi siqinise i-triceps yethu futhi ngaleyo ndlela singakhohlwa ukubaluleka kwayo. Kufanele ucabange ngengalo yonke!
ukwakheka kwemisipha
I-triceps, eyaziwa ku-physiotherapy terminology ngokuthi triceps brachii, imisipha ethatha isikhala esiningi engalweni engenhla, futhi igama layo livela olimini lwesiLatini ngenxa yokuma kwalo, okufana nokuba namakhanda amathathu. Kusukela egameni lesiLatini elithi "triceps brachii", sifika ku-nomenclature esiyaziyo sonke.
'Ikhanda' ngalinye lomsipha lizothola igama lika zinhle, bebahlukanisa i-vastus medialis, i-vastus media y ubude obukhulu. Ukunwetshwa kwayo kuzothatha yonke ingxenye engemuva yengalo yethu engaphezulu, ngaphandle kwengxenye ephakeme kakhulu, ehlala i-deltoid ecishe ifike ehlombe. Ake sichaze okuthathu okukhulu:
- i-vastus lateralis noma ingaphandle: Imboza ukusuka ehlombe ukuya endololwaneni, ngesimo se-crescent.
- ubude obukhulu: Izembozo ukusuka empahleni yehlombe emngceleni wehlombe ukuya cishe ekupheleni kwengalo engenhla.
- i-vastus medial noma ingaphakathi: Eduze kakhulu nendololwane itholakala, ngaphambi kokuhlangana, ngaphakathi kuleli cala.
I-triceps yenza muphi umsebenzi?
Kuyoba kubalulekile ukwazi amakhono e-triceps ukuhlola ukubaluleka kwawo ngaphakathi komzimba wethu njengoba kungeke kube ngenye indlela. I-triceps izoba umsipha owodwa wesifunda esingasemuva sengalo, futhi kubhekwa njenge isandiso esiyinhloko sengalo endaweni ehlangene yendololwane. Uma singawusebenzeli, umsebenzi wethu wesisindo somzimba ongaphezulu ungase ube yize.
Ngokulandelayo, kuzoba umsipha ophethe phumula i-humer engxenyeni yayo engenhla, futhi izophinde ibambisane emsebenzini wemoto wehlombe, ngendlela yokuthi indawo yayo iyenze ibe yisisekelo kuyo yonke ingalo engaphezulu.
Ngakho konke lokhu, kuphinde kube yimisipha esebenza ngokuvumelana namandla adonsela phansi. Kusho ukuthini lokhu? Hhayi-ke, ezenzweni ezivamile akuvamisile ukukhula. Ngaphansi kwalesi sisekelo, ukuqeqeshwa kwakho kuzoba okubaluleke ngokuphindwe kabili, ngoba ngaphandle kokuzivocavoca okuthile kwalesi sifunda ukuthuthukiswa kwakho kuzoba kuncane. Ngokungafani nama-biceps, esingasebenza kuwo ngokuphakamisa izinsimbi ngendlela evamile, i-triceps izothola ukuma nethoni ngokuqeqesha kuphela.
Izinzuzo ze-triceps eziqinisiwe
Sesivele sikhombisile ukuthi i-triceps iyimisipha enamahloni. Okubalulekile okukhethekile, sikukhohliwe, nokho izinzuzo zayo zingaphezu kokufakazelwa futhi zibalulekile:
- Izozinzisa ukuhlanganyela kwehlombe futhi izosiza ukunwetshwa kwayo. I-triceps esebenzayo izogwema izinkinga zemoto kanye nokungakhululeki emuva.
- Ukwanda kobubanzi bokunyakaza nokuguquguquka kwezingalo: Akuwona wonke amandla nomthamo, futhi endleleni eya kuleyo toning, sizothola izinga elikhulu lokuhamba emzimbeni ongaphezulu.
- Isihluthulelo semidlalo esetshenziswa kakhulu izingalo: Umdlali wethenisi noma i-volleyball akakwazi ukukhokhela i-triceps njengoba kuyizingalo namahlombe abalulekile kuye. Ngokufanayo, i- ukubhukuda noma i i-baloncesto Bazodinga nezikhali ezisetshenziwe.
Ngakho konke lokhu, kusele kuphela ukunikeza izinhlobonhlobo zokuzivocavoca kwe-triceps, ukufeza inqubo ephumelelayo futhi engeyona eyisidina kakhulu: masihambe nayo!
Izivivinyo ezinhle kakhulu ze-triceps
Ngezansi siveza isimiso esiphelele sokuzivocavoca nokuqinisa i-triceps. Ziyizivivinyo okufanele zenziwe ejimini, ekhaya noma ngaphandle. Khumbula ukuthi ekubeni umsipha omncane, inani lomthwalo ngeke lifaniswe nalokho okungaphakanyiswa kuma-squats noma ukucindezela kwesifuba. Yingakho ukuzivocavoca kwe-triceps kungenziwa cishe noma yikuphi.
Ama-dippings noma ama-drawer bottoms
Siqala ngokuzivocavoca okuvamile kakhulu komsebenzi we-triceps nokuthi ngokubona nje kuyacaca ukuthi kusebenza kulesi sifunda. Ngeke sidinge ngaphezu kwebhentshi lokujima.
- Sibeka izandla zethu onqenqemeni lwebhentshi iminwe ibheke phambili nezingalo eduze nomzimba, sizokwehla siye phansi sigoba izindololwane ukuze kamuva siphushe ibhentshi phezulu ngezandla zethu.
- Izinyawo kufanele zihambisane namahlombe ahlezi phansi, futhi ukwehla nokwenyuka kuzonikeza amandla ku-triceps yethu.
- Lokhu kuzoba umsebenzi oyisisekelo. Uma ufuna ukuyinika umfutho owengeziwe, ungabeka izinyawo zakho kwelinye ibhentshi ukugwema ukusekelwa phansi futhi ngaleyo ndlela kube iphuzu eliyinkimbinkimbi yokuzivocavoca.
ukukhahlela kwe-triceps
Ngaphansi kwaleli gama elihlekisayo lifihla umsebenzi wokuqala onama-dumbbell omjikelezo esilethulela wona.
- Kudingeka ibhentshi futhi, sizobeka idolo elilodwa nesandla esisodwa ebhentshini, sithathe i-dumbbell ngenye ingalo.
- Ukugcina ingalo engxenyeni yayo engenhla ihambisana nomzimba, sizobuyisela i-dumbbell, sinwebe indololwane futhi sizoyiletha phambili kancane.
- Zama ukugcina ingalo yakho engenhla ihlale iqinile emgqeni oqondile ukuze uzwe ukudonsa komsipha futhi uwusebenzise ngendlela efanele.
- Njengoba sihlala sikhumbula, hlonipha isisindo, futhi ungaphoqeleli ngokweqile. Inhloso ukunyakaza, hhayi ukweqa umthwalo futhi ekugcineni uhlushwa ukulimala.
cindezela ibhentshi ukuze uthole i-triceps
Akuwona umsebenzi oqhelelene kakhulu nomshini wokunyathelisa webhentshi ovamile, futhi njengoba igama lawo libonisa, sizodinga ibhentshi lokujima nama-dumbbells.
- Ukulala ebhentshini kanye nama-dumbbell abanjwe ohlangothini ngalunye lomzimba wakho ekuphakameni kwesifuba, phakamisa ama-dumbbell ubude bengalo futhi uwagcine emile.
- Ngemuva kwemizuzwana embalwa yokubamba, yehlise kancane.
- Lawula ukuphefumula kwakho ukuze umsebenzi uphelele.
I-Triceps Pushups
Asihambe 'namapush-ups' asebenzayo kodwa asatshwayo. Ihlala iqashelwa ngokuba lukhuni ekuqaleni kanye nokubangela ukukhathala okukhulu kwezicubu uma siziyisa ekuhlulekeni, kulokhu azihlukanga nhlobo ekuphusheni kwe-pectoral yakudala.
- Umehluko kuphela uzotholakala kulokho izingalo zethu ziyoba ekuphakameni kwamahlombe, ngokungafani nesandiso esidingekayo kuma-push-ups.
- Ngayo, izindololwane zizosondela kakhulu kumongo, okuzokwenza ukukhuphuka nokwehla kube nzima nakakhulu.
- Ngejika lokufunda eliphakeme kancane, umphumela walo ku-triceps ungaphezu kobufakazi.
Amanga Triceps Extension
Sibuyela ebhentshini kanye nama-dumbbells, kuleli cala elilodwa kuphela.
- Kulo msebenzi sizofuna ukwelula ngokugcwele i-triceps ngesisindo somthwalo, futhi ngenxa yalokhu sizolala ebhentshini izinyawo zethu ziphansi, futhi sizothatha i-dumbbell (okungaba esindayo kuzo zombili izingalo noma ezimbili ezingaphansi. isisindo) ngeminwe yethu ibheke phezulu.
- Sizophakamisa ama-dumbbell ngokunweba izindololwane siphakamise futhi sehlise i-dumbbell.
- Njengakwezinye izivivinyo esezichaziwe, khumbula ukuba ne ingalo yangaphezulu eqinile ukuqaphela isisindo futhi ugweme ukugula okungenzeka.
I-French bench press
Okokuqala nje inkomba encane. Abantu baseMelika bakunakekele ukubiza lesi senzo ngokuthi 'i-skullcrusher', okusho ukuthi i-skull breaker. Lesi yisixwayiso esihle sokuthi kudinga ijika lokufunda nokunakekelwa okukhethekile ukukwenza.
- Ngokwako, ukuvivinya umzimba akuyona into engaphezu kokuphakamisa isisindo, kungaba ngama-dumbbells noma nge-bar, okuzodlula esifubeni sethu kuya ngemuva kwekhanda lethu cishe.
- Sizothatha ibha noma ama-dumbbells ophahleni ngemuva kwekhanda lethu, sigobe izindololwane.
- Qaphela ngokucophelela isisindo okwazi ukusiphakamisa, futhi ekuphindaphindweni kokuqala sikucebisa ukuthi ube nomqeqeshi wakho eduze uma kwenzeka udinga ukuboleka isandla ukuze uthathe isisindo.
I-Triceps Extension ehlezi
https://www.youtube.com/watch?v=6_C4IohqulY
Ayisuki kude nendawo elele phansi.
- Kulokhu, sihlezi ekugcineni kwebhentshi, sizothatha i-dumbbell ngezandla zombili, sibeke ngemuva kwekhanda senze i-angle ye-degree ayisishiyagalolunye ngenxa yokuguquguquka kwezindololwane.
- Sizophakamisa futhi sehlise i-dumbbell kusuka kulawo ma degree angamashumi ayisishiyagalolunye kuze kube inwetshiwe ngokugcwele.
- Ngemuva kokuyigcina imizuzwana embalwa, kuzoba yisikhathi sokuyehlisa kancane.
- Hlala ubukele ukuze ingxenye engaphezulu yezingalo iqine ngesikhathi sonke sokuzivocavoca.
Pulley Triceps Extension
I-gym yakudala. Lona umsebenzi oyisisekelo wokunciphisa isisindo, njengoba sinesimo esihle kakhulu sezingalo nemilenze yakho.
- Idinga umshini we-pulley wokuzivocavoca, sizowubeka endaweni ephakeme, ngaphezu kwekhanda.
- Ukubamba kwe-V kuyathandeka, sizoncipha.
- Sizobeka ingemuva lithambekele kancane phambili futhi imilenze ihlukaniswe kancane futhi igobe.
- Qaphela ukuthi izingalo zinamathele emzimbeni futhi azihlukani.
Ingalo eyodwa igobe phezu kwesandiso se-triceps
Sibuyela ebhentshini kanye ne-dumbbell. Kulokhu, sizohlala ekugcineni kwebhentshi sincike kancane phambili.
- Sithatha i-dumbbell ngesandla esisodwa bese sibeka indololwane nge-engeli engama-degree angamashumi ayisishiyagalolunye, sizophakamisa i-dumbbell kuze kube yilapho ingalo ihambisana nebhentshi.
- Ngemva kokuma kancane, sizobuyela endaweni yokuqala.
- Uma sesiphindaphinde izikhathi ezintathu, sekuyisikhathi sokushintsha izingalo.
Isandiso se-triceps yengalo eyodwa
Sivala ngomunye umsebenzi owenziwe kakhulu ejimini.
- Ukuma futhi sithatha i-dumbbell ngesandla esisodwa ngemuva kwekhanda, sizophakamisa i-dumbbell kusuka kumadigri angamashumi ayisishiyagalolunye esiwadwebe ngendololwane kuya ophahleni.
- Sizolokhu sikhuphuka kancane futhi sizokwehla kancane kancane.
- Ngemva kokuphindaphinda izikhathi ezinhlanu kuzoba yisikhathi sokushintsha izingalo.
Ungakhohlwa ukwelula!
Ngemuva kwesimiso sokuqeqesha, futhi nakakhulu uma sesisekelwe ekuphakamiseni isisindo, kuzoba ukhiye wokwelula iqembu lemisipha esisebenze kulo. Ukwelula i-triceps sincoma ukwelula okuyisisekelo okubili okuyisisekelo:
- Letha indololwane kwelinye ihlombe, futhi uthathe esinye isandla ukuyiphusha. Iyagcinwa cishe imizuzwana eyishumi nanhlanu futhi ingalo iyashintshwa. Lokhu kunwebeka kuyi-classic kakhulu kunoma yimuphi umsubathi.
- Phakamisa ingalo ngokugcwele bese ufaka indololwane kuze kube isandla siseduze kwentamo. Thatha enye ingalo usekele indololwane. Imizuzwana eyishumi nanhlanu nokushintsha kwengalo. Uzozwa ukudonsa engalweni yakho engenhla kanye ne-triceps.