Indlela ukukhetha umzimba ngenxa triceps

imisipha triceps kuthatha ukuhlanganyela ngenkuthalo lo msebenzi eziyisisekelo, sawo esiningi, efana ebhentshini cindezela. Ngakho-ke, ukukhula kwawo efanele kubaluleke kakhulu kulo mdlalo. Isetshenziselwa zonke ukunyakaza gijima yomzimba engenhla futhi bakwazi ukwenza imisebenzi eyengeziwe ngaphandle biceps. umzimba akhona triceps kungenziwa cishe ihlukaniswe eziyinkimbinkimbi nesizungu.

Izici triceps kwemisipha

Triceps kubaluleke kakhulu hhayi kuphela sawo esiningi, kodwa futhi zonke izinhlobo ezemidlalo lapho Jog isicelo. Lezi zihlanganisa weightlifting, shot ukubeka nalabo ubuciko, okuncike ukushaya amasu - isibhakela, ikarati, Wushu. Lokhu kuyiqiniso ikakhulukazi ngokuphathelene isibhakela, lapho ezinamandla hit ngqo igilavu elithambile kufanele kuholele Knockout Umphikisi.

Ngokungafani biceps ngesikhathi umsebenzi ngenxa triceps omunye imisipha izingalo ezincane ezisetshenziswa ngenxa ibhodi lemisindo isango imishini ezemidlalo , bese ugcine isisindo zakhe phezu kwezandla zakhe, kodwa hhayi on izinzwane zakho, njengoba kwenzeka, isibonelo, phakathi wokudonsa ups. Ngakho-ke, ukuqeqeshwa triceps akuyikuba ngabo umphumela eyengeziwe futhi kuvame kakhulu ukuba kusetshenziswe ngokuhlanganyela ekutadisheni esifubeni noma ibhande ehlombe.

Indlela ukuqeqesha triceps

amasu ekhona anikele ezihlukahlukene umzimba ngenxa triceps. Abakwazi ukugijima on apharathasi Gymnastic, usebenzisa dumbbells, barbells futhi simulators ekhethekile. Ukuze uthole umphumela oyifunayo kubalulekile ukusebenzisa izinguqulo ezihlukene ezinyakazayo - lokhu kuzovumela ngaphezulu qualitatively ukuthuthukisa imisipha izingalo.

Kusukela operation eziyisisekelo wenziwa triceps push nokwelulwa, kubalulekile ukuchaza kabanzi izinhlobo abafanele ukuqeqeshwa. Njengoba sekuphawuliwe, Jog ezibaluleke kakhulu kubhekwa ebhentshini. Ukuze ucwaningo kangcono triceps kufanele enze engachazeki ewumngcingo, lapho umsebenzi oyinhloko ayixhomekile phezu kwesifuba futhi wakhe. Phela, lo elula push-ups usebenza ngokufanayo lo triceps.

Futhi, okudingeka ukwenze umzimba ngenxa triceps phezulu. Ngenxa yale njongo cindezela uhlezi noma umile. Njengoba amagobolondo ingasetshenziswa njengoba iposi, futhi isisindo noma izinsimbi. Umzimba ngenkathi enza lezi umzimba kufanele ahlale flat hhayi bahlose ukusiza ukuhamba - Kulezo zimo nomphumela ofiselekayo kuyehla izikhathi 2-2.5.

Ngoba ukuqeqesha ngazo phansi usebenzisa Amabha ngokulinganisa. Ulenga ku izingalo waqonda, lizilolongele ngesikhathi izindololwane bese wehlise ngokwakho phansi ngangokunokwenzeka. Khona-ke wahlala waqonda. Lona umsebenzi onzima, ngakho Wabasaqalayo ngendlela efanele usaqala kungenziwa kwehlisa kuphela uhhafu. Okuyi ukuze engela ngesikhathi izindololwane ka-90 degrees.

Ngaphezu kwalokho, ukusetshenziswa isehlane umzimba ngenxa triceps. Abakwazi kwenziwe nalapho elala, nalapho uhlezi noma umile. Njengoba amagobolondo esetshenziswa dumbbells, barbells noma umsebenzi umshini. Ingqikithi yalo umsebenzi kuphoqelekile isandiso ingalo ngendlela yokuthi lonke umzimba wasala kungahambi ngokuphelele.

Ngokwesibonelo, ukuba abe ngqo, sithathe dumbbell noma barbell, ukuwathola ku ngokwabo. Ngaphandle kokushintsha yokuma izindololwane, lizilolongele futhi wenze rewound kakhulu ngumthwalo ikhanda lakhe. Khona-ke phakamisa kancane futhi wenze inani elidingekayo ezinikezwa. Kungashiwo okufanayo kwenziwa uhlezi noma elele phansi.

ukuphefumula Proper - lokhu kubalulekile

Ungenzenjani uzivivinye ngokuba triceps, kubalulekile ukusabalalisa kahle amabutho aphefumule kahle. Njengoba umzimba ezinesisindo zidinga izindleko ezinkulu zamandla, umzimba kumele zithole kuyasifanelekela oxygen.

Ngokwesibonelo, ngazo ukuze elilungile kubhekwe donsa ngesikhathi Uzalo we projectile bese exhale lapho abaliqukulayo. Okwamanje of elivunyelwe voltage ubambe umoya wakho isikhathi esifushane kakhulu isikhathi. Kubalulekile ukukhumbula ukuthi supply lesifanele umoya-mpilo emzimbeni akuxhomekile nje kuphela esimweni umsebenzi imisipha, kodwa futhi ukusebenza kwaloluhlelo yisimiso senhliziyo nemithambo yegazi.