Push-ups kusukela triceps ebhentshini: Uhlelo izici amasu kanye nezincomo

Push-ups kusukela triceps ebhentshini - awulukhuni, kodwa umsebenzi ngokwanele ngempumelelo ukuthi ongenza kokubili amadoda nabesifazane. Inzuzo yayo eyinhloko itholakala lokuthi ukuthi ukwenza nhlobo amagobolondo ezengeziwe, ngakho-ke kungenziwa ejimini, ekhaya noma ngisho emgwaqweni. Ngaphezu kwalokho, abasubathi abanolwazi ngezikhathi enze push-ups kusukela triceps ebhentshini, kungakhathaliseki ukuthi umdlalo efanele wahlanganyela.

Ngaphambi enze lezi push-ups, kudingeka sibazi, indlela yokwenza kwabo kahle futhi iziphi amaphutha.

Kanjani ukwakha imisipha ingalo

Yiba isesimeni esihle ngokomzimba futhi ngobuhlanya umzimba enhle akusebenzi ngaphandle imisipha ingalo evuthiwe. Qeqesha kubo ukusiza ezihlukahlukene umzimba, omunye okuyizinto push-ups kusukela triceps ebhentshini. Ngokuvamile, Wabasaqalayo ngokuya igxile biceps, triceps, hhayi shaking, futhi ngemva zonke ukuqeqeshwa kwabo kunikeza inzuzo okuhle amandla.

triceps athuthukisiwe uvumele Ngomzamo omncane nje ukwenza izivivinyo, okuhloswe ngazo kwenaba kwemisipha pectoral, futhi imisipha emuva, empeleni bekezelela layisha enkulu ekilasini nge projectile eyengeziwe - isigxobo.

umzimba triceps

Kusukela push-ups kusukela triceps ebhentshini engenziwa kuphi ejimini nge imishini ekhethekile kungafiseleka ukusebenzisa amadivaysi, okuyinto futhi basize kule kwenaba we triceps. Ethandwa kakhulu namuhla isandiso izingalo on the block. Lezi umzimba kukhona ekahle abasubathi nayo lapho ukusetshenziswa ezinhle yawo siqu. Kufika futhi ngokuvamile kususa umtfwalo emahlombe akhe kanye nemisipha emuva, kunokuba triceps, njengoba kufanele kube. Kulokhu, ekusebenziseni kwenziwa ngendlela engafanele, futhi umphumela oyifunayo ngeke kutholakale.

Wabasaqalayo, nayizimfundamakhwela kanye abasubathi abanolwazi belulekwa ukuba enze njalo pushups triceps off kwebhentshi. Uhlelo, okuhlanganisa inombolo ezinikezwa lishone, wadala for umuntu ngamunye eyedwa, ngakho sinomsebenzi jikelele umsebenzi alinakwakhiwa. Ukuze uthole ukwaziswa okwengeziwe ngale zilwane triceps umzimba kuzoxoxwa ngezansi.

ukuhlanekezela push-ups

Ukuzivocavoca ngempumelelo kusiza ukusebenza triceps nemisipha ehlombe inomphumela omuhle phezu imisipha pectoral, futhi ibhande ehlombe. Uma kwenziwa kahle, ngaphezu isifundo amaqembu ezinkulu muscle, kuba isiqiniseko ukuthuthukisa ukuma yakho. umphumela Good ukwazi ukuthola abantu abaphethwe njalo ubuhlungu emuva. Phela, njengoba lesi sivivinyo neliqinisayo imisipha emuva.

Triceps push-ups ebhentshini: amasu Ukuhola

Esikhathini umsebenzi kubaluleke kakhulu ukuthatha indawo yokuqala. Kuyinto kusukela leli phuzu incike ngokunemba we ukunyakaza okwalandela. Ukuze wenze triceps push isiphindela ebhentshini, kubalulekile ukubeka izandla phezu emaphethelweni ebhentshini ovundlile, nibeke izinyawo kwenye ebhentshini, isebangeni parallel ngowokuqala, noma phansi. triceps ukunwebeka kwemisipha, kudingeka uthathe wena ukuze yakha engela ecijile kwesokudla phakathi esifubeni namathanga. zohlobo izindololwane kungavunyelwe lapho enza push-ups, njengoba kukhona ingozi yokulimala.

On the donsa kufanele ukubambezela phansi, kuphela izandla futhi bevivinya nabezindaba. ngamadolo yakho okufanele kuqonde, amabele njalo kudingeka ugcine isikhundla waqonda. Ngesikhathi phuzu ezijulileyo indololwane kufanele kube parallel phansi. Khona-ke udinga exhale bese ubuyela ukuqala isikhundla.

amaphutha

Beginners ngisho abanye abadlali abanolwazi ngokuvamile benza amaphutha, kokwenza push-ups reverse kusukela triceps ebhentshini. Ngenxa yalokhu umsebenzi wenziwa kahle, zisetshenziswa nhlobo kulawo maqembu imisipha, futhi umphumela ayisekho lowo owayephatha ayehlosile kwasekuqaleni. Ngaphezu kwalokho, lezi amaphutha ngokuvamile imbangela yokulimala kabi.

Iphutha ezivamile esenziwe abantu, hhayi kuphela ekhaya kodwa futhi amahholo ezemidlalo yilezi:

1. Extract kwawo namandla awo. Sise iphuzu esiphezulu, ungathanda push umzimba wakhe usebenzisa amandla ingalo, ukuze izibunu atholiwe phezulu zidlule kwebhentshi. Kungenjalo, ekusebenziseni ukusebenza kancane.
2. Ngokuzalanisa izindololwane emaceleni. Njengoba kushiwo ngenhla, kokubili izindololwane iyoyibona ngokucacile phambi. Kubalulekile efanele umthwalo wokusabalalisa ku-imisipha. Phela, endaweni ezizalela bacondze etindzaweni letehlukene umthwalo evele kushintsha kusuka imisipha triceps phezu kwebhande ehlombe, okungaholela dislocation.
3. Umzimba uwela phansi kakhulu. akufanele iwe ngezansi ezingeni lapho izandla parallel phansi. Uma uya kude kakhulu ukwehlisa, kukhona ingozi umonakalo capsule we ngokuhlanganyela ehlombe. Lokhu kwenzeka ngenxa ukwehlisa kushesha ukuqaliswa, noma ngenxa isisindo esengeziwe. Njengesono langaphambilini, lokhu ehilelekile kungabangela ukulimala kakhulu ezifana enyelisa.
4. Control kokuma. Lapho umuntu slouches, ukwenza push-ups, ke idlulisela umthwalo emahlombe, nakho kuholela dislocation kanye ngezinye izikhathi ngisho waphuka. Ngakho-ke kufanele ngaso sonke isikhathi gcina esifubeni zandiswa futhi cindezela - ezihambisanayo.

Ukuyeka iphutha ngenhla, ungakwazi pretty masinyane uthole umphumelo oyifunayo kudingeka bazibonele yokulimala ezingadingekile.

Izindlela kanye ezinikezwa

Kahle kahle, lesi sivivinyo wenziwa endaweni ezinikezwa ezimbalwa (Wabasaqalayo izikhathi 15-20, ochwepheshe - ezikhathini 2-3 ngaphezulu). Izindlela Kunconywa ukuba umuntu ngamunye ukubala bebodwa, ngesisekelo ukukhathala. Njengomthetho, kumayelana 3-5 amasethi. Beginners abangazange ngaphambili wahlanganyela nsukuzonke, kubalulekile ukunciphisa izinombolo ezinsukwini zokuqala inqubo ukuqaliswa ucije.

Ngesizathu esifanayo awukwazi ukusebenzisa amabhentshi amabili, kodwa munye kuphela. Imilenze kanjalo siyobe ibekwe phansi, amadolo wakho kancane insaliwe. Kodwa yenza isivivinyo kulesi sikhundla isikhathi eside kakhulu is hhayi Kunconywa ngoba indlela engcono kakhulu ukusebenzisa le ndlela kuphela lapho ibutho cishe ekupheleni kutfola ngefomethi umnyuziki azanele.

okunye

Ngokuvamile zifiki nentshisekelo ngabe okunye push-ups kusukela triceps ebhentshini. Obonisa, kungena esikhundleni ngokuphelele push-ups, ilungele labo abafuna ekhiphela up izandla zakho bese udala impumuzo. Lezi umzimba yilezi:

• French ebhentshini cindezela;
• ebhentshini cindezela isango eduze;
• push-ups nge ekwakhiweni ewumngcingo izandla.

Okokuqala okubili ongakhetha abathola isahlulelo esebenzisa ebhentshini ovundlile noma kancane enalokho kuthambekela futhi barbell nge isisindo ongaphakeme, kanti eyesithathu - ngaphandle amagobolondo owengeziwe. Konke lokhu umzimba kukhona okukhulu sokuqeqesha umzimba wabo ukuqaliswa ngendlela efanele push-ups ebhentshini.