Kanjani ukwakha triceps lakho ekhaya ku-bar ovundlile nge dumbbells?

Obonisa for the triceps hlala abasubathi ukuqeqesha endaweni ekhethekile, ngoba lokhu imisipha inamathela usayizi isandla nomumo ezikhexisayo. Kuqhathaniswa biceps, it is cishe alulayishiwe ekuphileni kwansuku zonke. Triceps iqala ngaphansi imisipha deltoid futhi asinikeze joint indololwane. Ngokungafani imisipha biceps, okusebenza ku isandiso. Uma athuthukiswe kahle, kumlethela isandla ephakanyiswe eyigeza smart. Ukuqeqesha triceps kungaba kokubili ehholo futhi ekhaya. Ukuze wenze lokhu udinga dumbbells, ebhentshini, ibha ovundlile, kanye amakilasi elivamile.

Kanjani ukwakha triceps lakho ekhaya ku-bar?

Hlomisani ikhaya ibha can yimuphi umuntu. Lena igobolondo jikelele engasetshenziswa ukuthuthukisa amaqembu amaningana imisipha, uma njalo ukwenza izivivinyo kubha ovundlile yendlu. Anakho ukwakhiwa elula cishe akuthathi indawo efulethini. Ngokuba ukuthuthukiswa leli qembu imisipha ngokuvamile lisetshenziswa isivivinyo esilandelayo: ukuthatha ukubamba hlangothi bar, ukubeka omunye isandla phezu kwezinye. Ukudonsa isikhathi ngasinye ukuhoxisa ikhanda lakhe ngapha nangapha. Le ndlela elandelayo ukushintsha izikhundla ngesandla.

Kanjani ukwakha triceps lakho ekhaya ebhentshini?

A umsebenzi ovamile kakhulu - ukuhlanekezela push-ups ebhentshini. Ukuze wenze lokhu, kudingeka ukuncika izandla zakho zakamuva, kuyilapho emuva kwakhe, imilenze enwetshiwe phambili welulele ukuba phansi. Bend ngesikhathi izindololwane, ukwehlisa umzimba ngendlela low ngangokunokwenzeka, ngaleyo ndlela ukuqinisekisa ukuthi umsebenzi owawenziwa triceps, hhayi bayeke imizamo kwamanye imisipha. Bese nibuyela isikhundla yayo yasekuqaleni.

Ukuzivocavoca kungaba ushintsho oluncane, uma kukhona amabhentshi amabili. Basuke ukubeka parallel, waze ibanga mayelana 80-90 cm phakathi kwabo. Kulokhu, imilenze ngeke phansi futhi ebhentshini. Zonke ezinye izivivinyo kwenziwa ngendlela efanayo kulowo eyedlule.

Kanjani ukwakha triceps ekhaya nge dumbbells?

A ethandwa futhi ngempumelelo umsebenzi - press French. Ukuze nokuqaliswa kwalo kudingeka ukuba ulale ebhentshini ne emhlane wakhe, izandla nge dumbbells ukuthatha ikhanda lakhe. Kancane qondanisa izandla zakho, izindololwane emaceleni ngesikhathi esifanayo kuyayiqeda, ukubuyela ukuqala isikhundla.

Lo msebenzi wenziwa ezahlukeneyo ezimbili: kuhlezi noma ukuma, kodwa kunalokho dumbbells ezimbili ungasebenzisa kakhulu. I disk ivuliwe dumbbell emuva isandla sakhe. Uma igobolondo kunzima kakhulu, kufanele uhambise umsizi.

Ukuze ekhiphela up the triceps ekhaya, inikelwa njalo ukwenza omunye umsebenzi. Lesi sandiso izandla nge dumbbell e emthambekeni. Ukuze bakghone ukwenza, udinga ukuba bencike ngesandla sakhe nedolo ebhentshini, umzimba esitshekile phambili, ukugcina emuva zakho ziqonde. Ngo Ngakolunye uhlangothi ukuthatha dumbbell futhi bend ke endololwaneni engela kwesokudla. Qondisa ngengalo iphuzu esiphezulu the motion kuhambisana phansi. Kancane kancane ukuthatha indawo yokuqala. Phindza Ngakolunye uhlangothi.

Nazi iziphakamiso ezimbalwa mayelana nendlela ekhiphela up the triceps ekhaya usebenzisa umshini elula futhi okungabizi.