Zochita pa triceps mu masewera olimbitsa thupi ndi kunyumba

Cholinga chachikulu cha triceps ndichokulitsa mkono ndi kubweretsa thupi. Pa ntchito yachibadwa izi minofu sizikuphatikizidwa ndipo zotsatira zake zimakhala zovuta. Tiyenera kuzindikira kuti triceps ndi zovuta kukula.

Zochita za triceps kwa akazi

Kuti maphunziro apindule, ndikofunika kulingalira mfundo zingapo zomwe ophunzitsidwa bwino amapereka.

1. Kumayambiriro kwa masewero olimbitsa thupi, pangani masewero olimbitsa thupi a triceps , ndiyeno muzigwiritsa ntchito zolemera zaufulu. Choyamba mungathe kuzichita ndi manja awiri, ndiyeno, aliyense.
2. Panthawi yophunzitsira, konzani ming'alu m'malo mwathu kuti minofu isalephereke.
3. Pakaphunzitsa thupi lapamwamba ndi triceps ayenera kutenga masiku awiri.
4. Zochita zabwino kwambiri za triceps (mutu wautali) zimaphatikizapo kugwiritsa ntchito kulemera kwakukulu.
5. Kuti mupeze zotsatira, muyenera kuchita masewera mu njira 3-4, koma chiwerengero cha kubwereza chiyenera kuwerengedwa kuchokera pa mphamvu yanu.

Zochita za triceps ndi dumbbells

Maphunziro ali ndi ziphuphu zimaphatikizapo minofu yambiri yolimbitsa thupi, yomwe imapanganso kugawidwa kwa katundu, koma imaperekanso zopindulitsa. Ndikoyenera kuzindikira kuti kupezeka kwa mankhwala osokoneza bongo, monga zida zamasewera. Zochita zabwino kwambiri za triceps zikhoza kuchitidwa kunyumba ndi muholo.

1. Kutulutsidwa kwa manja . Yambani kutsogolo, ndikugwedeza pang'ono miyendo yanu. Sungani zitsulo zamkati pafupi ndi chifuwa chanu, ndikugwirana manja anu pamakona. Tengani manja anu mmbuyo, kusunga mapewa anu osasuntha. Miyendo iyenera kuchitidwa mwazimenezo. Pumulani ndi kuweramitsa manja anu kachiwiri.
2. Kuwonjezera kwa dzanja . Pochita masewero olimbitsa thupi, khalani pansi pa benchi, mutenge mkombero, ndikugwiritsanso pa dzanja lolunjika. Ndi dzanja lina, gwiritsani pa benchi kapena kuwathandizira ndi bicep ya mkono wogwira. Kuwombera, pang'onopang'ono pansi pa dumbbell pansi, ndiyeno yongolani mkono wanu mu kutulutsa mpweya. Chitani mbali zonse ziwiri.

Zochita pa triceps ndi mabulosi

Kuti athandize minofu ya manja, othamanga ambiri amasankha maphunziro ndi bar , zomwe zimalimbikitsa kufalitsa kufanana kwa katundu pa minofu.

1. French press benchi . Pochita masewera olimbitsa thupiwa, gwiritsani ntchito bar. Bodza pa benchi kuti mutu unali pamapeto. Yambani manja anu ndikugwira pulojekiti yanu pachifuwa chanu. Kupuma mkati, tchepetsani bar, ndikugwedezeka, koma mapewa anu ayenera kukhala chete. Pamapeto pake, khosi liyenera kukhudza pamwamba pamutu. Yambani manja anu pang'onopang'ono.
2. Sakanikizani pakani ndi zochepa . Pochita masewera olimbitsa thupi a atsikana, khalani pa benchi, ndi mapazi akukhudza pansi ndi phazi lathunthu. Gwirani mwamphamvu pang'ono, mutsegule, pang'onopang'ono mupititse kuchifuwa. Kwezani projectile pamene mutuluka.

Zochita pa triceps mu masewera olimbitsa thupi

Zochita zonse zomwe tikuziwona ndizoyenera kuphunzitsidwa muholoyi , koma palipadera za simulators zomwe zimagwira ntchito za triceps.

1. Kutayidwa kwa chipika pa triceps . Onetsetsani chingwe choongoka kapena chaching'ono kumtunda wapamwamba. Gwirani manja ake pansi. Imani ndi simulator ndikudalira pang'ono. Pogwira zitsulo pafupi ndi thupi, gwirani manja anu kuti chigwirizano chiri pachifuwa. Kutulutsa thupi, kuchepetsa chiguduli mpaka kumakhudzana ndi m'chiuno, kuwongolera bwino manja. Nkofunika kuti gawo la mkono kuchokera pamapewa mpaka kumphepo likhazikike. Powonongeka, kwezani chogwirira, kubwerera ku malo oyambirira. Kuwonjezera kwa triceps mu crossover kungakhoze kuchitidwa ndi dzanja lirilonse padera.
2. Kusakanikirana pazitsulo zosagwirizana . Pogwira mipiringidzo, yongolani manja anu ndikugwira thupi muyeso. Kutsekemera, pang'onopang'ono kumira mpaka pa digiri ya 90 digiri. Ndikofunika kuwasunga pafupi ndi thupi momwe zingathere. Kutulutsa, chifukwa cha zovuta za triceps, yongolani mikono yanu.

Kusakanikirana pa triceps

Ntchito yosavuta komanso yofikira kwambiri ndi yopitiliza, koma ziyenera kuganiziridwa kuti mothandizidwa, sizingatheke kuwonjezera minofu, popeza pali zina zofunika.

1. Kusakanikirana ndi malo ochepa . Ganizirani bodza, ndikuika manja anu kuti mtunda wa pakati pawo uli wochepa kuposa mapewa. Kutsegula, tulukani musanafike pachifuwa pafupi. Yambani manja anu mukamasula. Gwirani zitsulo pafupi ndi thupi.
2. Kusunthira kumbuyo kwa triceps . Ikani nokha pamphepete mwa benchi, ndi manja anu pamphepete. Ikani mapazi anu pa chithandizo ndikupangitsa thupi kulemera. Pita pansi, kugwedeza manja ako m'makona, osawafalitsa kumbali. Mukakonza malo, pitani.

Kukoka pa triceps

Kuwotchera si njira yabwino kwambiri yogwirira ntchito triceps, chifukwa minofu ya kumbuyo , mapewa ndi biceps imakhudzidwa kwambiri muntchito, koma monga zosiyana ndi katundu wambiri ndizotheka kuwonjezera kukoka kwa zovuta zanu.

1. Kuti mupangire triceps pamtanda wosakanikirana, gwiritsani mtanda wamtunduwu mwamphamvu kuti mtunda pakati pa mikono ndi wamkulu kuposa mtunda wa mapewa ndi masentimita 20.
2. Kuti muthe kukonza ma biceps, muyenera kuganizira za kayendetsedwe ka pansi, kotero mutatha kuyimirira, yesetsani kuchepetsa pang'onopang'ono komanso mofulumira ngati n'kotheka.
3. Ngati pali kukonzekera mwakuthupi kokwanira, ndi bwino kukokera mmwamba kuti mtandawo usakhale pansi pa chibwano, koma kumbuyo kwake.

Pulogalamu yophunzitsa ya Triceps

Kuchita masewera olimbitsa thupi sikuyenera kuchita masewera olimbitsa thupi ndipo zitatu zidzakwanira. Musamawope kugwiritsa ntchito kulemetsa kwambiri, chifukwa minofu siimachokera ku izi, pambali pake, mapepalawo sakuzindikira katundu, kotero muyenera kugwira ntchito mwakhama. Supertet triceps - yankho labwino kwa iwo amene akufuna kuti manja awo athandizidwe ndi mpumulo wokongola. Patapita kanthawi, muyenera kusintha masewero olimbitsa thupi kapena kuwonjezera katundu, chifukwa sipadzakhala patsogolo.