4 Triceps Yelula Imisipha Eqinile

-Delile

• Ukwelula
• 1. Ukwelula kwe-triceps kunwebeka
• Ukwenza lokhu:
• 2. Triceps ithawula elula
• Ukwenza lokhu:
• 3. Ukwelula okuvundlile
• Ukwenza lokhu:
• 4. I-Dynamic triceps warmup
• Ukwenza lokhu:
• Kusiza kanjani lokhu kunweba
• Izexwayiso
• Ukukhuluma nini nesazi sokuqina komzimba
• Okubalulekile

Ama-triceps alula izingalo ezisebenza ngemisipha emikhulu ngemuva kwezingalo zakho ezingaphezulu. Le misipha isetshenziselwa ukunwebeka ngendololwane nokusimamisa ihlombe.

Ama-triceps asebenza nama-biceps ukwenza ukunyakaza kwengalo enamandla kakhulu. Ziyimisipha ebaluleke kakhulu yokuthuthukisa amandla omzimba aphezulu, okubaluleke kakhulu njengoba ukhula.

Ama-triceps alula akhulisa ukuguquguquka futhi angasiza ekuvimbeleni ukulimala.

Ukwelula

Solula njalo kuze kube sezingeni elikahle ngaphandle kokudlula imikhawulo yakho. Lokhu kuzokusiza ukuthi uthole izinzuzo eziningi futhi uvikele ukulimala. Kubalulekile futhi ukufudumeza nokukhulula imisipha yakho ngaphambi kokuyelula.

Zama ukufudumala okulula, okunomusa imizuzu emihlanu kuya kwengu-10 ngaphambi kokuba uqale ukuzelula. Lokhu kungahlanganisa ukuhamba ngesivinini, ukugijima okulula, noma amajeki weqa ukuze imisipha yakho ifudumele futhi inhliziyo yakho ishaye.

Ukwelula kungenziwa ngokwakho noma ngaphambi noma ngemuva komsebenzi wezemidlalo. Gcina umoya wakho ubushelelezi futhi ungokwemvelo kuyo yonke inqubo yakho futhi uvikele ukushaya.

Nawa ama-triceps amane ongawazama ekhaya.

1. Ukwelula kwe-triceps kunwebeka

Ungenza i-triceps ephezulu ilule ngenkathi umile noma uhleli.

Ukwenza lokhu:

1. Phakamisa amahlombe akho uye ngasezindlebeni zakho bese uwadonsela phansi emuva.
2. Nweba ingalo yakho yangakwesokudla ophahleni, bese ugoba endololwaneni ukuze ulethe intende yesokudla iye maphakathi nomhlane wakho, uphumule umunwe wakho ophakathi nomgogodla wakho.
3. Sebenzisa isandla sakho sobunxele ukucindezela indololwane yakho ngobumnene ubheke enkabeni naphansi.
4. Bamba lokhu kwelula imizuzwana engama-30 ukuphindaphindwa kathathu kuye kokune ohlangothini ngalunye.

2. Triceps ithawula elula

Lokhu kunwebeka kujule kancane kunokwelulwa kwe-triceps ngaphezulu. Ungasebenzisa ibha noma ibhande esikhundleni sethawula. Ngesikhathi sokulula, vula isifuba sakho bese uhlanganisa imisipha yakho eyinhloko.

Ukwenza lokhu:

1. Qala endaweni efanayo nokunwebeka kwe-triceps ephezulu, ubambe ithawula noma ibhande esandleni sakho sokunene.
2. Letha indololwane yakho yangakwesobunxele phansi eceleni komzimba wakho ohlangothini bese ufinyelela isandla sakho phezulu ukuze ubambe phansi kwethawula, ugcine emuva kwesandla sakho emuva kwakho.
3. Donsela izandla zakho ezinhlangothini eziphambene.

3. Ukwelula okuvundlile

Lokhu kunwebeka kusiza ukwandisa ukuguquguquka. Ungakwenza ngenkathi umile noma uhleli.

Ukwenza lokhu:

1. Letha ingalo yakho yangakwesokudla emzimbeni wakho.
2. Goba indololwane yakho kancane.
3. Sebenzisa isandla sakho sobunxele ukuqondisa ukunyakaza njengoba ucindezela ingalo yakho esifubeni sakho nangakwesobunxele.
4. Bamba lokhu kwelula imizuzwana engama-30 bese wenza ukuphindaphinda kathathu kuye kokune ohlangothini ngalunye.

4. I-Dynamic triceps warmup

Ngenkathi lokhu kuhamba kungahambisani nobuchwepheshe, kuyisifudumezi esiwusizo esizosiza ukukhulula ama-triceps akho.

Ukwenza lokhu:

1. Nweba izingalo zakho ziqonde ezinhlangothini ukuze zifane phansi izintende zibheke phansi.
2. Zungezisa izingalo zakho kwimibuthano eya emuva.
3. Zungezisa izingalo zakho kwimibuthano eya phambili.
4. Guqula izintende zezandla zakho zibheke phambili uphinde ushayele izingalo zakho emuva naphambili.
5. Yenza ukunyakaza okufanayo izintende zakho zibheke emuva, phezulu, phansi.
6. Yenza ukunyakaza ngakunye amasekhondi angama-30 ukuphindaphinda kabili kuya kwemithathu.

Kusiza kanjani lokhu kunweba

Lokhu kunwebeka kungasetshenziswa ukusiza ukukhulula ukungezwani kwemisipha nokusiza ekululameni kokulimala. Ama-triceps alula athuthukisa ukuguquguquka, andise imisipha, futhi andise ububanzi bokuhamba.

Futhi, zingasiza ekuvikeleni imisipha eqinile, zikhulule izicubu ezixhuma, futhi zikhulise ukusakazwa, konke ngenkathi zisebenzisa cha noma imishini emincane.

Uma ufisa ukugxila ekwakheni amandla, faka ezinye izivivinyo ze-triceps. Amandla weTriceps ayasebenziseka ekusunduzeni nasekuphonseni ukunyakaza, kanye nemisebenzi yezemidlalo.

Izexwayiso

Ama-triceps elula angasiza ekunciphiseni ubuhlungu nokungahambi kahle. Kodwa-ke, akufanele ukwenze lokhu kunwebeka uma unobuhlungu obukhulu noma ukukhathazeka ngamathambo noma amalunga akho.

Uma uke walimala muva nje, linda uze ucishe ululame ukuze uqale ukuzelula. Misa ngokushesha uma uzwa noma yibuphi ubuhlungu ngesikhathi noma ngemuva kwalokhu kululwa. Yakha kancane, ikakhulukazi uma ungavami ukusebenza ngokomzimba noma ungakhathazeki ngentamo yakho, amahlombe, noma izingalo.

Ukukhuluma nini nesazi sokuqina komzimba

Khuluma nodokotela wakho uma unokulimala noma ukukhathazeka ngempilo okuthinteka ukwelulwa kwe-triceps noma uma usebenzisa ukwelula ngezinhloso ezithile zokuphulukisa.

Ngokunjalo, ungahle uthande ukufaka isicelo sokwesekelwa kwezempilo uma ungathanda ukuhlela inqubo yakho yokuvivinya umzimba ihambisane nezidingo zakho.

Isazi sokuzivocavoca ngomzimba sizokwazi ukukusiza uhlanganise uhlelo futhi uqiniseke ukuthi wenza zonke izinto ngokufanele, ezingasiza kakhulu. Cabanga ukubhukha izikhathi ezimbalwa zodwa, okungenani ezigabeni zokuqala.

Okubalulekile

Thatha isikhathi sokwenza i-triceps elula ukuze wandise amandla akho, ukuguquguquka, nobubanzi bokuhamba. Lokhu kunwebeka okulula kungenziwa nganoma yisiphi isikhathi futhi kungasetshenzelwa osukwini lwakho ngesikhathi esifushane.

Khuluma nodokotela wakho ngaphambi kokuqala uhlelo lokuzivocavoca, ikakhulukazi uma unezinkinga ezingokomzimba ezingathinteka. Yakha kancane futhi njalo usebenza ngaphakathi kwemikhawulo yakho. Ngokuhamba kwesikhathi, uzobona izinzuzo empilweni yakho yansuku zonke nokusebenza kwezemidlalo.