Ukuzivocavoca okungu-7 kokuqeqeshwa kwe-triceps ekhaya

-Delile

• Ungayenza kanjani i-triceps Workout
• 1. Ama-triceps ebhentshini
• 2. Isandiso se-triceps esimi
• 3.Ukuqamba amanga triceps isandiso
• 4. Ama-triceps ayabuya
• 5. Ukuphakama kwengalo engemuva
• 6. Ukuthambekela kwengalo okuthambekele
• 7. Ingalo yepulangwe
• Okufanele ukwenze ngemuva kokuqeqeshwa
• 1. Ukunwebeka okuvundlile
• 2. Ukwelula ikhanda

Ukuqeqesha ama-triceps ekhaya kulula, kulula futhi kusiza ukufeza izinhloso ezahlukahlukene, kusuka ku-toning, ukuncipha kwe-flaccidity, ukukhuphula ivolumu yemisipha ekuthuthukiseni ukusekelwa ngendololwane, ukuguquguquka namandla engalo futhi kufanele kungezwe enkambisweni yokuzivocavoca.

Ukuzivocavoca kwe-triceps kungenziwa ngokusebenzisa noma ngaphandle kokusebenzisa isisindo, noma kunjalo kubalulekile ukucabangela izimo zomzimba nokulinganiselwa komzimba ukugwema noma yiluphi uhlobo lokulimala njengokuqhekeka kwe-triceps noma i-tendonitis, isibonelo. Kungakho kufanele ufudumale ngaphambi kokuzivocavoca, ube inketho enhle yokuhambisa izingalo zakho phezulu naphezulu ngokushintshana, amahlandla amaningi ngejubane elisheshayo noma ukwenza amajeki weqa, ngokwesibonelo.

Okufanelekile wukwenza ukuhlolwa kwezokwelapha ngaphambi kokuqala noma yimuphi umsebenzi womzimba futhi ube nokuholwa ngumfundisi wezomzimba okufanele akhombise isisindo sokuvivinya ngakunye ngakunye.

Ungayenza kanjani i-triceps Workout

Ukuqeqeshwa kwe-triceps ekhaya kungenziwa ama-2 kuya ku-3 amahlandla ngeviki, kuma-2 kuya ku-3 amasethi wokuphindaphinda okungu-10 kuye ku-12, kuya ngokuzivocavoca umzimba. Okufanelekile ukukhetha izivivinyo ezi-3 kuye kwezi-4 ngokuzilolonga ngakunye

Ezinye izinketho zokuzivocavoca zokwenza i-triceps Workout ekhaya yilezi:

1. Ama-triceps ebhentshini

Ama-triceps ebhentshini asiza ukusebenza amandla nokukhuthazela kwama-triceps, ngaphezu kwemisipha yamahlombe, emuva nangaphakathi, okusiza ukuqinisa le misipha nokwenza ngcono ukulinganisela nokuma kahle komzimba. Ukwenza lo msebenzi akudingekile ukusebenzisa izinsimbi, nje isihlalo noma ibhentshi.

Indlela yokwenza: thatha isihlalo noma ibhentshi, uhlale ebhentshini bese ubeka izintende zezandla zakho esihlalweni, eduze kwamathanga akho. Gcina izingalo zakho esihlalweni bese uhambisa umzimba wakho phambili, imilenze yakho iqonde. Gobisa izindololwane zakho, wehlise umzimba wakho ngangokunokwenzeka kuze kube yilapho izindololwane zakho zakha i-angle engu-90 degree, zisekela isisindo somzimba wakho ezandleni zakho. Phusha umzimba ubheke phezulu ukuqala ukunyakaza futhi. Yenza amasethi ama-3 wokuphindaphinda okungu-10 kuye ku-12. Uma ukuzivocavoca kunzima kakhulu, ungakwenza uguqe ngamadolo bese uletha izinyawo zakho eduze komzimba ukwenza ukunyakaza phezulu naphansi.

2. Isandiso se-triceps esimi

Isandiso se-triceps esimi sisebenza ngamandla we-triceps, i-deltoids ne-trapezius futhi kufanele senziwe ngokusebenzisa isisindo njenge-dumbbell noma, uma ungenayo, ungabeka iphakethe elilodwa noma amaningi we-1 kg welayisi noma ubhontshisi ngaphakathi kobhaka , noma sebenzisa ibhodlela lesilwane nesihlabathi ngaphakathi, isibonelo.

Indlela yokwenza: ume ngezinyawo zakho ububanzi be-hip-wide, bamba isisindo ngezandla zombili ngemuva kwekhanda lakho, izindololwane zakho zigobile, zakhe i-angle engu-90 degree. Phakamisa isisindo ngokwelula izingalo zakho phezulu bese wehlisa ingalo yakho emuva kancane. Kubalulekile ukugcina isisu sakho siqinile nomhlane wakho uqonde.

Ukunyakaza kufanele kwenziwe ngokuhogela umoya lapho izingalo zingemuva nokukhipha umoya lapho ukhuphuka nezingalo. Uma kunzima ukwenza ukuzivocavoca umile, ungakwenza uhlezi, inqobo nje uma kuthathwa ukunakekelwa ukugcina umgogodla uqondile. Okunye okuhlukile kwalokhu kuvivinya umzimba ukusebenzisa isisindo esandleni ngasinye. Lokhu kuvivinya umzimba kungenziwa ngamasethi ama-2 kuye kwayi-3 okuphindaphindwayo okungu-10 kuye ku-12.

3.Ukuqamba amanga triceps isandiso

Ukwelulwa kwama-triceps alele phansi kungenye inketho enhle yama-triceps, ngoba isebenza ngamandla, ukukhuthazela, ngaphezu kokukhuthaza ukwanda kwesisindo semisipha nevolumu. Ukufeza lezi zinhloso, kufanele kusetshenziswe izinsimbi ezifana nama-dumbbells, ama-barbells noma amabhodlela ezilwane anesihlabathi ngaphakathi.

Indlela yokwenza: lala phansi bese ugoba imilenze yakho kancane ukuze izinyawo zakho zibe bushelelezi phansi. Bamba isisindo esandleni ngasinye, welulela izingalo zakho phezulu ophahleni. Ngemuva kwalokho, goba izindololwane zakho emuva kuze kube yilapho izandla zakho nezisindo zisondele emahlombe akho. Buyela endaweni yokuqala. Phinda lokhu kunyakaza izikhathi eziyi-10 kuye kwezingu-12, wenze amasethi ama-2 kuye kwayi-3.

4. Ama-triceps ayabuya

Ukukhahlela kwe-triceps ukuzivocavoca okusiza ukuthola amandla nobukhulu bemisipha kulesi sifunda futhi kufanele kwenziwe ngokusetshenziswa kwesisindo njengebhodlela le-dumbbell noma lesilwane esinesihlabathi, isibonelo.

Indlela yokwenza: yima amadolo egobile kancane bese uncika phambili ngomhlane uqonde. Bamba isisindo ngesandla esisodwa bese ubeka ingalo eyeluliwe ngokuhambisana nomzimba. Goba ingalo ebambe isisindo phambili, nge-engela yama-degree angama-90 endololwaneni. Enye indlela yokwenza lo msebenzi ukubamba isisindo esandleni ngasinye nokwenza ukunyakaza ngezingalo zombili ngasikhathi sinye. Uma kunzima ukwenza ukunyakaza okumile, ungasekela idolo elilodwa ebhentshini noma esihlalweni, isibonelo. Phinda lokhu kunyakaza izikhathi eziyi-8 kuye kwezingu-12 bese uphinda ngenye ingalo. Lokhu kuvivinya umzimba kungenziwa ochungechungeni lwe-3 kuye ku-4.

5. Ukuphakama kwengalo engemuva

Ukuphakama kwe-lateral kusebenza emandleni nasekuphikiseni kwe-triceps, ngaphezu kwemisipha yehlombe esiza ukugcina ukuma nokulinganisela. Lokhu kuvivinya kufanele kwenziwe ngokusetshenziswa kwesisindo njengama-dumbbells futhi, uma ungenawo, ungasebenzisa ibhodlela lesilwane namanzi noma isihlabathi noma ojosaka abane-1 noma 2kg welayisi noma ubhontshisi kulowo nalowo.

Indlela yokwenza: sukuma, sandise imilenze yakho ububanzi behlombe uguqe ngamadolo kancane. Bamba isisindo esandleni ngasinye, izingalo zakho ziqondaniswe nomzimba wakho. Kancane phakamisa izingalo zakho ukuphakama kwamahlombe bese ubuyela kancane endaweni yokuqala. Kubalulekile ukusikhipha isisu sakho, uhogele ngenkathi izingalo zakho zihambisana nomzimba wakho, futhi ukhipha umoya lapho uphakamisa izingalo. Yenza amasethi ama-2 ukuya kwangu-3 wokuphindaphinda okungu-10 kuye ku-12.

6. Ukuthambekela kwengalo okuthambekele

Ukuthambekela kwengalo okuthambekele kungukuzivocavoca okusiza ekusebenziseni amandla nokumelana kwama-triceps, ama-biceps nama-deltoids.

Indlela yokwenza: thatha indawo yokwakha ukuthambekela komzimba wakho njengesihlalo, isitulo, ukukhukhumeza, ibhola lokuzivocavoca noma ipulatifomu yokuzivocavoca. Sekela izandla zakho phezu kobuso obuthambekele, izingalo zakho ziqondaniswe nomzimba wakho, zingaphezulu kancane kobubanzi behlombe nezinyawo phansi. Umzimba kufanele uqonde ngemuva uhambisane nomhlane. Yenza isivumelwano ngesisu sakho, uguqule izindololwane zakho kuze kube yilapho isifuba sakho sithinta indawo bese ubuyela endaweni yokuqala. Ungenza amasethi ama-2 kuye kwangama-3 wokuphindaphinda okungu-8 kuye kwayi-10 ngakunye, uphumule kusuka kumasekhondi angama-60 kuye kwangama-90 phakathi kwamasethi.

7. Ingalo yepulangwe

Ibhodi lengalo libhekwa njengokuzivocavoca okuphelele, njengoba lisebenza ama-triceps, isisu, ingqikithi neminye imisipha yomzimba efana ne-biceps namahlombe. Kulokuzivocavoca akudingekile ukusebenzisa izinsimbi noma ama-dumbbells.

Indlela yokwenza: lala ngesisu bese uphakamisa umzimba, usekele izingalo nezinzwane zakho phansi kuphela, ngaso sonke isikhathi isisu sakho nesinqe sakho kuvinjelwe nekhanda nomzimba kuqondile, kuqondaniswe nomgogodla wakho. Kufanele uhlale kulesi sikhundla isikhathi eside ngangokunokwenzeka. Ungaqala ngemizuzwana engama-30 bese ukhulisa isikhathi kancane kancane. Lo msebenzi awenziwa ngokulandelana.

Okufanele ukwenze ngemuva kokuqeqeshwa

Ngemuva kokuqeqeshwa kwe-triceps, ukwelula kufanele kwenziwe ukusiza ukukhulula imisipha, ukukhipha imisipha, ukuthuthukisa ukuguquguquka, ukwandisa ukujikeleza nokuvimbela ukulimala.

1. Ukunwebeka okuvundlile

Ukwelulwa okuvundlile kufanele kwenziwe endaweni yokuma ukuvumela ama-triceps ukuthi alule kahle, andise ukuguquguquka nobubanzi bokuhamba kwengalo.

Indlela yokwenza: ume ngemilenze ububanzi ububanzi ehlombe futhi amadolo agobile kancane, beka ingalo yakho yangakwesokudla emzimbeni wakho ezingeni lamahlombe. Ngengalo yakho yesobunxele, bamba ingalo yakho yangakwesokudla kule ndawo ngokucindezela ingalo yakho yangakwesokudla esifubeni sakho. Bamba lesi sikhundla imizuzwana engama-30 bese uphinda ngengalo yakho yesobunxele. Ungenza ukuphindaphinda okungu-3 kuye ku-4 ngengalo ngayinye.

2. Ukwelula ikhanda

Lokhu kunwebeka, kuvumela ukwelula ama-triceps, isifuba nomgogodla, futhi kufanele kwenziwe umile noma uhleli.

Indlela yokwenza: phakamisa ingalo bese ugoba indololwane yakho, ubeke isandla sakho ubheke emuva noma emuva kwentamo yakho. Ngenye ingalo yakho, donsela indololwane yakho ekhanda lakho ukuze welule ama-triceps akho. Yenza lokhu kunyakaza imizuzwana engama-20 kuye kwangama-30. Phinda ngenye ingalo. Lo msebenzi awenziwa ngokulandelana.