Izivivinyo eziyi-12 zama-triceps amakhulu

izivivinyo ze-triceps

I-triceps yimisipha engalweni eyenza ibe nkulu kakhulu kune-biceps. Kuyiqembu lemisipha elakhiwe amakhanda ama-3, amade, amaphakathi namafushane abamba iqhaza kuzo zonke izivivinyo zokusunduza. Ngakho-ke, kuthatha umsebenzi omningi lapho sidinga i-pectoral nehlombe. Kubalulekile ukuthi zithuthukiswe kahle ukuze zingasikhawuleli kwezinye izivivinyo. I ukuzivocavoca kwe-triceps Kufanele babe nemihlahlandlela evumelana nenqubo yomuntu ngamunye.

Ngakho-ke, sizokutshela ngezivivinyo ezinhle kakhulu ze-triceps ukuze uthole izingalo ezinhle.

Ukuzivocavoca okungcono kakhulu kwe-triceps

izivivinyo best for triceps

I-triceps yizicubu ezinkulu ezingalweni futhi ukuzivivinya kuzozenza zibukeke zijiyile futhi ziqinile. Iphutha elilodwa iningi lethu elenza ngezinye izikhathi ukugxila ekuqeqesheni izingalo kuma-biceps futhi singayinaki i-triceps. Kukholwe noma ungakukholwa lokhu kwakamuva kwakha u-60% wesamba sevolumu yengalo yakho, futhi kubaluleke nakakhulu ukuthi bakwenze kahle.

i-triceps dip

Ukuvivinya umzimba okunokudluliselwa okukhulu ngokuya kwamandla, futhi singakwazi ukuzithiba kalula ngesisindo sethu ukuze sandise isisindo esisihambisayo, ngaleyo ndlela andise ukushuba umsebenzi. Singakwenza phakathi kwamabhentshi amabili, phakathi kwezihlalo ezimbili ekhaya, noma okuhle kunakho konke, phakathi kwamabha afanayo.

Iphutha elivame kakhulu ukungadluli uhla olugcwele lokunyakaza futhi ungahambi phansi. Kulesi simo, uma ububanzi obugcwele bungenakwenzeka, kungcono ukunciphisa isisindo esisetshenzisiwe noma ukusebenzisa i-band elastic njengosizo.

I-Elbow Stretch ehlezi

Sihlezi ebhentshini elinama-dumbbells noma imigoqo, kufanele selule izingalo ngaphezu kwekhanda futhi sizigobe ngemuva. indlela elawulwayo kuze kube kwakheka i-engeli esondele ku-90°. Bese siwanweba ngokugcwele futhi, okuzoba impinda.

Lokhu kuvivinya okuthile kusivumela ukuthi sishaye i-triceps ngendlela eqhelelene kakhulu, futhi iphampu iyamangalisa.

Ukwelula kwe-dumbbell yengalo eyodwa

Okufana kakhulu nokuzivocavoca kwangaphambilini, kodwa kulokhu sisebenza ingalo ngayinye ukuze silungise ukungalingani okuncane emandleni noma ekuthuthukisweni kwemisipha. Mina ngokwami ​​ngithanda ukufaka lesi sivivinyo ekupheleni kokujima kwami ​​ngezikhathi ezithile.

I-Pulley Triceps Kickback

Lokhu kuvivinya umzimba kungenye yezinto ezisebenza kakhulu ku-triceps, futhi siyakuqaphela njalo uma sikwenza. Sima sibheke i-pulley, ephansi, bese sigoba umzimba kuze kube yilapho ingemuva licishe lilingane nomhlabathi. Kusuka lapha kufanele sibambe i-pulley ngesandla esisodwa futhi nweba ngokuphelele ingalo ukusuka endaweni engu-90º ize iqondane nomhlaba.

I-cable pulley triceps

triceps ngentambo

Lo msebenzi wenziwa ngazo zombili izingalo futhi ngokuhlukaniswa noma ukwenza ingalo ngayinye ngokwehlukana. Ukuzwa komsebenzi kanye nokusebenza kwe-triceps kukhulu, kufanele uzwe ukuthi benza kanjani isivumelwano ngokuphindaphinda ngakunye. Kulokhu, kubalulekile ukunweba ngokugcwele izingalo, uzibeke eduze nezinqulu, ngaleyo ndlela sisebenzise uhla olwengeziwe lokunyakaza esinikezwa yizintambo.

Umshini waseFrance

Okunye ukuvivinya umzimba okuzosivumela ukuthi sithole amandla athile ngaphezu kwe-triceps hypertrophy. Ngenxa yebha singakwazi ukuzuza amakhilogremu, sithole amandla nokuthuthuka. Kulesi simo, kubalulekile ukunweba izingalo zakho ngokugcwele futhi wehlise ibha ngokwanele ekupheleni kokuzivocavoca ukuze izingalo zakho zigoqeke ngokugcwele ukuze uthole uhla olugcwele lokunyakaza. Khumbula, kungcono ukusebenzisa izisindo eziphansi kanye nobubanzi obugcwele kunokwengeza isisindo futhi wenze buthaka uhla lwakho lokunyakaza.

Ama-push-ups ngezandla ndawonye

Ukuchaza isifuba sakho kuwukunyakaza okubalulekile, kodwa lapho uhlanganisa izandla zakho kakhulu, uzosebenza kakhulu i-triceps yakho. Gcina umhlane wakho uqondile, cindezela ama-glutes akho bese wehlisa umzimba wakho kuze kube yilapho isilevu sakho sithinta phansi.

Ukushintsha kwe-TRX

Ukuqeqeshwa kokumiswa kukuvumela ukuthi usebenze ngesisindo somzimba wakho futhi kuphumelela kakhulu emzimbeni ongaphezulu. Goba kancane, gobisa izindololwane zakho futhi uzoqaphela ukuthi zishube kangakanani. Akumele wehle kude kakhulu.

Ibhentshi Cindezela I-Dumbbell Stretch

Ukuze usebenze ikhanda elide lama-triceps, bamba ama-dumbbell ngezandla zombili bese uwashwiba phezulu naphansi, ugobe izindololwane zakho ngaphandle kokuwakhiya. Ngalesi sikhathi sokuzivocavoca, kubalulekile ukugcina umhlane wakho uqondile futhi i-torso yakho iqinile phakathi nakho konke ukuphindaphinda.

I-Dumbbell French Press

Idizayinelwe ama-reps aphezulu, noma ngabe udinga ukuhamba kanzima, Kuhle ukuchaza uma ulula futhi uyalawuleka. Sebenzisa amabha angu-Z noma nini lapho kunokwenzeka futhi wandise isigaba se-eccentric.

Vala I-Grip Bench Cindezela

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

i-kettlebell phansi

Ukwehluka kwendlela yokucindezela ebhentshini yakudala, kulokhu ngamakettlebell. Yehla uye phezulu kuze kube yilapho izindololwane zakho zithinta phansi, kodwa ungashayi ukuze ungasebenzisi lowo mfutho.

Amathiphu okwandisa ivolumu ye-triceps

i-triceps dumbbell

Uma umgomo wakho lapho uqinisa i-triceps yakho uwukunikeza ivolumu nosayizi ezingalweni zakho, landela lawa macebiso nokusikisela ngokucophelela:

  • Ukusebenza okuvamile kokuphindaphinda okuncane okunesisindo esisindayo ukwandisa ukushuba komsebenzi, ukukhiqiza i-microdamage yemisipha eholela ku-anabolism yemisipha kanye nokukhula okulandelayo.
  • Musa ukulayisha ngokweqile izivivinyo okufanele zenziwe, ngoba isisindo esiphezulu kakhulu asisizi ukufeza inqubo enhle. Khumbula njalo lokho izisindo ezilula kanye namasu amaningi angcono, kodwa bheka ukugcwala ngokweqile okuqhubekayo isonto nesonto.
  • Ungayiqinisi kakhulu i-triceps njengoba ingumsipha omncane kunomhlane noma isifuba sakho, ikhathala ngokushesha futhi ilulama kancane.
  • Sebenza ngendlela egxilile nenensayo ukuze uthole i-stroke ephelele nelawulwayo phakathi nezigaba zokugxila kanye ne-eccentric.
  • Shintsha ukunyakaza nokuzivocavoca ukuze imisipha yakho ingami.
  • Ukuphumula kubalulekile ukuze sizuze izinzuzo zesisindo somzimba esizifisayo. Khumbula, akufanelekile ukusebenzisa imisipha efanayo nsuku zonke futhi uyithuthukise ngokuzivocavoca okuphezulu.
  • Yondla imisipha yakho ngokudla okuhle okungashodi ngamakhalori, amakhabhohayidrethi noma amaprotheni, ikakhulukazi amaprotheni ngoba ama-amino acid awo abalulekile uma ufuna ukwakha imisipha futhi uthole usayizi.

Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuzivocavoca okungcono kakhulu kwe-triceps nokuthi ungaziqeqesha kanjani.


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