Zochita pa triceps mu masewera olimbitsa thupi

Kwa manja anali okongola popanda mafuta owonjezera komanso khungu la saggy, muyenera kuchita masewero olimbitsa thupi. Manja akhoza kuphunzitsidwa mosiyana kapena kuwonjezera zozizwitsa zingapo kumalo opangira. Pofuna kupeza zotsatira zabwino, nkofunika kusunga njira yoyenera, komanso kuchita malamulo onse.

Njira yabwino kwambiri yopanga triceps

Kutchuka kwakukulu kumakhala ndi maphunziro ozungulira, omwe amakulolani kuti mupeze zotsatira zofunikila mu kanthawi kochepa. Ndikofunika kutenga masewero a 5-6 ndi kubwereza maulendo 15-20 m'magulu angapo. Pakati pa mabwalowo mutha kupuma, koma osapitirira 2 mphindi. Muyenera kuyamba ndi katundu wocheperapo, kuti thupi lizolowere ndikulowa muyeso yofunikira. Musanayambe kuchita masewera olimbitsa thupi m'zochita masewera olimbitsa thupi, nkofunika kuti mukhale otentha kwambiri omwe angakonzekere minofu ndi matumbo a katundu, kutanthauza kuti mungachepetse chiopsezo chovulaza.

Zochita pa triceps ku masewera olimbitsa thupi:

1. French bench press . Pochita masewerawa, ndikofunikira kuyang'anira kayendetsedwe kalikonse. Mukhoza kuimirira, kukhala pansi ndi kugona pansi. Tidzakambirana njira yotsatirayi. IP - khalani pa benchi kuti mutu uli pamphepete. Tengani chithunzithunzi kotero kuti mitengo ya palmu ikulozerana wina ndi mzake, ndipo ikani pamutu panu. Ntchito - gwiritsani ntchito dzanja / kutambasula, kukonzekera malo pamalo ovuta kwambiri. Ndikofunika kusunthira dumbbells potsatira njira yomweyi, osasunthira mbali. Pambuyo pake, bwererani ku IP, ndikuwongolera manja anu. Ndikofunika kuti mafinya a khungwa asagwedezeke, ndipo kupuma kwakukulu kumapereka katundu pa makina .
2. Benchi atumizeni pang'ono . Pochita masewerawa pa triceps ndi bar, khalani pa benchi ndipo mupumire mapazi anu pansi, kotero kuti thupi liri pamalo otetezeka. Gwirani zovuta kuti mutenge katunduyo pa triceps. Ntchitoyi - kuyendetsa pang'onopang'ono, kutsika pang'ono pang'onopang'ono kuti khosi likhudze thupi, pang'ono pamunsi pa bere. Kutulutsa thupi, ndikofunikira kukweza bar pamwambapa, pomwe manja ayenera kuwongoledwa.
3. Kutambasula kwa manja ndi chotupa . Ntchitoyi imakhala pansi pa benchi, komwe kumbuyo kumayendetsa pafupifupi madigiri 25-45. Kuti mutengere katundu, ndi bwino kuti musinthe nthawi zonse. Khalani pa benchi, mwamphamvu kumangirira kumbuyo kwanu ndi kumachepetsa mmbuyo. Ndikofunika kupondereza mapazi mpaka pansi. Tenga bondo ndikuwunyamulira pamutu pako mutatambasula manja. Ntchito - Pangani kujambulira / kutambasula kwa manja, kutsika pansi pamutu. Exhale monga momwe chibwibwi chimawukamo ndi kubwereza pamene mukuyenda pansi. Kuchepetsa chipolopolochi kumachititsa kuti triceps ikhale yochepa.
4. Kusakanikirana pazitsulo zosagwirizana . IP - kulumikiza mikono ya mipiringidzo, dumphirani ndi kuyima ndi manja ngakhale m'mipando. Kwa thupi silinapachike, zimalimbikitsa kuwoloka miyendo, kuigwedeza pamadzulo. Ndikofunika kuti musalowe manja m'manja, chifukwa izi zimawonjezera chiopsezo chovulaza. Mfundo ina yofunika - musatenge mapewa anu ndi kumayendetsa mutu wanu. Ntchitoyi - pozembera, pang'onopang'ono kumira pansi, kugwedeza mphutsi zanu, mpaka mapewa afike pofanana ndi pansi. Pambuyo pokonza malo, pumphunzi ukabwerera kwa FE.
5. Kuwonjezeka kwa zida pa triceps block . Zochita zotsatirazi pa triceps zikuchitidwa mu simulator, ndipo mungagwiritse ntchito mabaibulo osiyanasiyana. Imani moyang'anizana ndi chingwe ndikugwiritsira ntchito chogwedeza. Sambani chogwirira ntchito ku thupi lanu, kugwedeza manja anu mmakutu ndi kuwagwira pafupi ndi thupi lanu. Pa nthawi yomweyi, pendetsani thupi pang'ono ndikuweramitsa kumbuyo. Ntchito - pezani manja anu pansi kuti chogwirana chigwire m'chiuno, ndiyeno, imani kwa masekondi pang'ono ndikubwerera ku FE.