Triceps umzimba - yini lokho?

Ngo abesifazane, triceps ingenye ezindaweni ezithandwa kakhulu ungcolisa of fat umzimba. Ukuze silwe lesi simanga Udinga eziyinkimbinkimbi, kanye nezinye izingxenye sezinkathazo emzimbeni. Ngokwesibonelo, kubalulekile ukulandela ukudla. Lokhu akusho ukuthi kufanele bazibekele imingcele eqinile ngokwakho ukudla noma azibulale. Kunalokho, kudingeka ukuba banamathele umsoco ofanele. Futhi saziso aerobics amakilasi, izivivinyo eziyisisekelo futhi ngilahliwe ngoba triceps - lokuqala ngaphandle yezinkinga, futhi ngemva kwakhe.

Indlela ukwenza lokho kwenzeke?

Ukuqeqesha triceps is awubalulekile yini ukwedlula 1 - 2 ngesonto, kuyilapho ungakhohlwa mayelana nokudla okunomsoco egcwele amaprotheni. Kwelinye icala, imisipha awunaso isikhathi esanele nomzamo alulame kusuka ukusebenzisa nokukhula nakakhulu.

imisipha triceps siqukethe 3 imishayo: lateral, eside naphakathi. Noma yimuphi ukuqeqeshwa okufanele zihlanganisa ukuqeqeshwa ukuze triceps, okuyizinto okungenani zilingana uyonika umthwalo kulezi imishayo ezintathu. Kuphela Kulokhu, triceps uzothola uma ithwele umthwalo omningi nqgo sokukhula. Kudingeka nokuba ukuthi yimaphi ama-imishayo ezintathu triceps Ukuwe okusalele emuva kakhulu ngemuva (lokhu ngokuvamile ugongolo ohlangothini) kanye ukulayisha Sisebenzisa kakhudlwana kunamanye.

Kuyadingeka ukuba sicabangele ukuthi eziningi umzimba for imisipha esifubeni abasindwayo futhi triceps. Ngakho-ke, kubalulekile ukuba amphuzise lokuqeqesha ukuze imisipha pectoral futhi triceps ababeqeqeshwe ngezinsuku ezahlukene, kufanele kuhle zisuswe kusuka komunye nomunye.

Ukuze sibe abafundisi abaphumelelayo kakhulu kuwufanele ukwenza Amazing triceps kwemibala ezahlukene: ukukhanya, aphakathi nendawo, esindayo, nokunye. Khanyisa naphakathi kubhekwe triceps obonisa ezinesisindo lamadigri kobukhulu obuhlukahlukene, kodwa umsebenzi nge barbell, ikakhulukazi uma kukhona pancake eziningana, ihlukaniswa njengoba ezinzima. Nokho, konke lokhu kuncike degree sokulungiselela. Nethezeka emva Amazing kanzima kufanele okungenani ngesonto.

Kuyiphutha ukuthi bakholwe ukuthi lesikahle for imisipha ingalo umzimba angawodwa ngokuba triceps. Njenganoma iyiphi enye imisipha, lo triceps kungcono ekhiphela up the umzimba eziyisisekelo, futhi kuphela ukuqinisa futhi baqinise umphumela angawodwa.

Abantu abangenalo nesipiliyoni ukuqeqeshwa ngokomzimba kudingekile, kangcono okungenani umbhangqwana wokuqala wamasonto wokudeda ngabodwa umzimba. Ukuze wandise lokhu imisipha umzimba wonke triceps ukwenza izindlela eziningana, ngayinye okufanele kube 8 - 15 ezinikezwa.

umzimba triceps

Kunezinto eziningi umzimba ku triceps, ngezansi sizobheka ezinye ephumelela kunazo:

isandla ukwandiswa ekhanda dumbbell

Nge lesi sivivinyo, ungakwazi ukudweba triceps. Kungaba enze womabili ehlezi imile. Into esemqoka ukuthi emuva ngesikhathi umsebenzi kwaba bushelelezi.

Thatha dumbbell - iqala isisindo ngokwanele 0.5 - 2 kg. Ngokwawo uphakamise isandla sakho phezulu ukwehlisa ngemuva ikhanda lakho ehlombe okuphambene. Shona ngesikhathi esifanayo kubalulekile ukugcina phambi kwakho, ayikwazi ivinjelwe. Yenza amasethi eziningana 8 - 15 izikhathi.

Cindezela phansi Simulator block

Lo msebenzi triceps ubuye ngempumelelo kakhulu.

Yima zibheke phambi block, nezinyawo zenu ehlombe-ububanzi ngaphandle, ugodle zakho ziqonde. Ukusebenzisa kokubili izandla, yibambe noma ukubamba intambo (kuncike block). Phakathi umsebenzi kufanele ugcine izindololwane zakho eduze emzimbeni. Ngaphandle ukukhulula isibambo noma intambo, izandla unbend ibe kule ndawo ekuyo aphansi kanye futhi kancane kancane abuyele yokuqala yabo. Yenza amasethi eziningana 8 - 15 izikhathi.

Push-ups ebhentshini

Lo msebenzi wasebenza zonke triceps.

Yima kanye emuva yakho isiphindela ebhentshini ukuncika ezandleni zakhe. Gcina izandla zakho perpendicular phansi, ehlombe nobubanzi ngaphandle. Donsa imilenze ngangokunokwenzeka. Manje, besebenzisa izandla phansi hamba ngendlela low ngangokunokwenzeka, nivukele kusukela triceps. Yenza amasethi eziningana 8 - 15 izikhathi.