Indlela yokupompa i-triceps ngaphandle kokubunzima okuningi

Umgijimi ngamunye oqala isifiso sokuphambanisa yonke imisipha yomzimba wakhe, ukuze abukeke njengomuntu wangempela. Ngokuyinhloko, laba bantu banesithakazelo sokuthi baqhube kanjani i-triceps ekhaya, ngoba izandla, noma kunalokho imisipha yazo, ziheha ngokucacile abanye.

Akuyona lutho eHollywood, futhi izici zethu zasekhaya ezisemakhaya, ama-cool abadlali badlala ngezikhathi ezithile ngezihluthu zezandla zabo. Indlela yokupompa i-triceps ngaphandle kokubunzima okuningi, ingabe le nqubo ngempela ayiyona into eyengeziwe kanzima? I-musculature yezandla, i-triceps ipompo ayinzima nhlobo, yenza intuthuko ehambelana nayo yonke imisipha yaleli qembu, elibandakanya izibhamu, i-biceps.

Ngokuqeqesha imisipha yezingxenye ezingenhla nezingezansi zomzimba, umdlali kufanele aqonde ukuthi izandla ezenzweni zokuzivocavoca okunjalo zihileleke ngokugcwele, ngakho-ke, futhi i-triceps iguqa. Indlela yokupompa i-triceps ngaphandle kokuthola ubunzima obuningi ingatholakala emininingwaneni engezansi. Ngokwenza izivivinyo ezihlongozwayo, uzobona ukuthi akuwona nje ama-triceps, kodwa yonke imisipha yeqembu elicatshangelwayo, athola impumuzo, engeza kumthamo futhi abe namandla.

Indlela yokupompa i-triceps, ukwenza ama-push-ups kusukela phansi. Ukuze wenze lokhu kusebenza cishe kuzo zonke izimo, ngeke udinga imishini ekhethekile yezemidlalo. Ukuqhuma njalo kusuka phansi kuzokusiza ukuba upompe hhayi kuphela ama-triceps, kodwa ama-biceps nesifuba.

Kulokhu, ungafaka izandla zakho ngokubanzi ngangokunokwenzeka, noma, ngokulandelana, eduze komunye nomunye. Futhi izintendana zezandla phakathi nalesi sivivinyo kungasetshenziswa futhi kufanele kusetshenziswe ngezikhathi ezithile ngendlela yokuthi amathiphu eminwe aphikisana.

Indlela yokupompa i-triceps kwibha enezingqimba. Abagijimi abaningi bane-tourniquet kahle endlini, futhi uma kungenjalo, khona-ke ingatholakala uma kungenjalo, bese ungenye yedidi elizungezile. Ukudonsa ibha ngokubamba okujwayelekile kuveza kahle yonke imisipha yezandla, ikakhulukazi, i-triceps. Ukunciphisa nge-back hold more kuhilela futhi kuphazamise ama-biceps.

Uma ibha ingakatholakali, yini ongayenza, ukuthola kamuva noma uyenze ngokwakho, futhi ngenkathi sibuyela endlini yethu, ufuna ngempela ukwazi ukupompa i-triceps ngaphandle kokubunzima okuningi? Ngakho-ke, ukungabi khona okwesikhashana kwebha elizungezile akuyona inkinga emgomweni wakho.

Ukuzivocavoca okulandelayo kwenziwa ngezinyathelo ezisezindlini zonke. Ikakhulukazi, ingaba ikhompiyutha noma yimuphi omunye itafula, itafula lombhede, isitokisi, umbhede, ekugcineni. Ukuncoma kaningi ibhentshini ngisho nambili, kodwa kuthiwani uma bengenjalo?

Ukuze wenze lokhu kusebenza, hlala eduze "kwegobolondo" ekhethiwe (ifenisha), uphendule emuva kuye. Qinisekisa ngokuqinile emaphethelweni we-projectile ngezandla zakho , bese ubeka izinyawo zakho kude ukuze ukwazi ukwehlisa umzimba.

Ukuqhubeka nokuvivinya umzimba:

• Ukugoqa izingalo ezinhlangothini ze-elbow, ukwenza ukwehla komzimba phansi;
• Phakamisa umzimba, lungisa izandla zakho;
• Phinda usebenze, ngenkathi uvumela ukuhamba emaphethelweni we-projectile, wabeka izintende zezandla zakhe phezu kwawo futhi uzibuyisele emuva.

Indlela yokuphambanisa i-triceps ngama-dumbbells - yenza isandiso sezandla ngemuva. Ukwenza lo msebenzi, uzodinga isidumbu. Zingathengwa kunoma isiphi isitolo esifana nesihloko sethu. Ungazifaka emabhodleleni epulasitiki, okwenza isisindo sigcwaliswe nge-rubble, isihlabathi njalonjalo. Amabhodlela angakwazi ngisho nokuhlanganiswa ne-stop stopper. Ngokuvamile, uzodinga isifiso nesifiso.

Futhi nangu umsebenzi ngokwawo:

• Ukuthatha isilwane esandleni sakho, uhlale phansi ebhentshini, isitulo, isihlalo;
• Phakamisa izingqungquthela ngaphezu kwekhanda lakho;
• Uma uzama ukuhambisa isigqoko sakho, bhonsa ingalo yakho emhlangothini we- elbow, uhlehlise ama-dumbbell ngemuva kwakho (ngemuva kwekhanda lakho). Uzozwa ukuthi i-triceps ilula kanjani;
• Phinda uphakamise lezi zindlebe ngaphezu kwekhanda lakho;
• Emva kokuqedela ukuvivinya umzimba izikhathi ezimbalwa, yenza okufanayo ngenye indlela.

Zonke izivivinyo ezingenhla, sincoma ukwenza izikhathi ezingu-15. Okokuqala, yenza indlela eyodwa, kodwa ukwandisa kancane kancane inombolo yabo. Imiphumela yamakilasi uzozizwa masinyane, futhi uzobona emavikini ambalwa.