Obonisa for the triceps kwabesifazane. Ukususa flabbiness

Triceps - lokhu ungomunye walabo imisipha, okuyinto njalo i ngokuphazamisa noma imuphi omunye wesifazane. Cishe, akunakwenzeka ukuba umuntu onjalo ngeminyaka le triceps ngaphezulu ehle futhi iyaqala ukubheka ngempela shapeless. Phakathi naleso sikhathi, triceps unesibopho nokuhamba kwezindikimba izingalo kanye emahlombe phambili nasemuva, kanye uchuvstvuet e flexion we indololwane, yingakho ukuyigcina isesimweni kuphela esebenzisa Wezasekhaya akusebenzi. Enye inkinga triceps ukuthi usabela kakhulu kabi yokudla, futhi ngenxa yalokho, ukuze alenze sihle, ngenze umzamo. Yingakho athuthukile umzimba ngenxa triceps kwabesifazane eziyoholela omunye imisipha eziyinkinga kakhulu ukuma. Ukusebenzisa uchungechunge zalezi umzimba lihambisana abanye, ezifana umlenze cindezela noma uhlangothi, ungakwazi zithole imiphumela emihle isikhathi esifushane kakhulu isikhathi.

Isisetshenziswa ukuze kusetshenziswe i-triceps (kwabesifazane)

Isibaluli main izivivinyo kuyinto fitball (kungcono efana elikhulu umsebenzi ibhola), ehilelekile eziningana umzimba. Futhi kudingeka ISINYATHELO (ebhentshini ongaphakeme noma ngesitulo, kodwa kungenzeka ukuxhuma emcabangweni, uma kuba ngokuphelele Friend, sebenzisa i-pair yama amavolumu izincwadi onohlonze) kanti ezinye amabhola kwesamba kanye yebhangqa dumbbells (ungasebenzisa isitembu isignesha kusuka emugqeni - lena umsebenzi oyinhloko ukuze triceps, njengoba ngaphandle silinganiso ukufezekisa imiphumela akunakwenzeka).

Technique umzimba ngenxa triceps (kwabesifazane)

Isimiso eyinhloko yimuphi umsebenzi ngenxa triceps kwabesifazane ukuthi akufanele zigcwale ngokweqile. Akufanele ucede uqobo, okwenza nsuku zonke eyikhulu namashumi ezinikezwa ezimbalwa ukunyakaza efanayo. Kwanele ukuba afeze esibanzi 2-3 ukusebenzisa ngesonto, kusekelwa umsoco futhi inkinga ezindaweni ezifanele ngokushesha shabalala, yadedela elihle, imisipha ehlotshisiwe ngaphandle yamafutha amaningi amaconsi. Ukuvivinya ngayinye kwenziwa ngaphandle ukunyakaza kungazelelwe, ezolile futhi kukalwa. Lokhu kuzovimbela amalunga omzimba wakho nemisipha yokulimala engathandeki kakhulu.

Kukhona umzimba eziyisisekelo triceps futhi kuthinte izinyanda ezihlukahlukene lokhu imisipha, ngakho dengwane okungenani omunye wabo is hhayi Kunconywa.

1. Esikhathini umsebenzi kuqala udinga ukuya emuva fitbol, ubambe barbells noma entanyeni kusukela stem. Uma isikhundla sokuqala ugajwe, dumbbell noma entanyeni kumele isuswe entanyeni front lift iqonde, eqondisa ngokugcwele izingalo. Lo msebenzi kumele kwenziwe izikhathi 10-15, ukuphinda kabili.
2. Ukuqala isikhundla ekusebenziseni yesibili ofuze owokuqala - amanga emuva fitball. Esandleni ngamunye, kufanele athathe dumbbell uphakamisele phezulu amabele, ngokucindezela kwabo komunye nomunye. Manje kubalulekile ukuqala yokuzalanisa isiqondiso ukuxuba kuze uthinte ngokuphelele dumbbells. Ingabe amasede amabili 10-15 ezinikezwa.
3. Ukuqala isikhundla - ehlezi fitball, ubambe dumbbells noma ezinye silinganiso ngemuva. izindololwane lakhe bezama ekhanda. isandiso Enziwa endololwaneni (dumbbell siphakeme kusukela emuva, izindololwane kanjalo bahlale endaweni efanayo). Lokhu kwenziwa ngezindlela ezimbili, ngayinye izikhathi 10-20.
4. Lokhu kuzodinga ISINYATHELO lapho yokwelula izingalo zakhe, kanye emhlane wakhe kuye. Imilenze enwetshiwe phambili. Okulandelayo iyona flexion indololwane ne ukwehlisa phansi, kodwa hhayi othinta phansi. Hands kufanele kube UQONDISE ngokuphelele futhi ukuphinda umsebenzi izikhathi 10-15, okwenza izindlela ezimbili.
5. Sekuyisikhathi ukwazi push ngamunye. Izandla ziphumule ISINYATHELO, bawendlala kancane ebanzi kuka ehlombe ububanzi, imilenze enwetshiwe. Phinda flexion nokwelulwa (ngaphandle kokuthinta ISINYATHELO webele) izikhathi 10-15, emva ukuphumula esifushane, umsebenzi kufanele okuphindaphindiwe.
6. Ukuze umsebenzi wokugcina kuzodinga tape - olwandisa futhi into efana ibha, lapho ungakwazi aphonse igobolondo yethu. Ngemva amalungiselelo kufanele kuqashelwe ngamunye ngesandla esisodwa ekupheleni tape bese usetha izandla ngesikhathi kwesifuba (olwandisa kumele wadonsa), ngalesosikhathi they qondanisa izingalo phansi, ukugcina izindololwane kusuka emzimbeni. Phinda izikhathi 10-15, izindlela ezimbili.

Ngakho, ngokwenza lezi umzimba ngenxa triceps kwabesifazane, umphumela kungabonakala kwezinyanga ezimbalwa. It kuphela podhlestnet ngoba ezinye izinyathelo futhi ngokushesha ngumuntu imisipha flabby futhi akanamandla kuyoba phezu kwakho.