Ukuqeqeshwa kwe-Triceps e-gym nasekhaya

Ezweni lanamuhla, amadoda nabesifazane bacabanga ukuthi izandla eziphambanwe ziyisibonakaliso samandla angempela. Ukuqeqeshwa kwe-Triceps kuthatha isikhathi esithile hhayi kuphela kubadlali bezemidlalo, kodwa futhi phakathi kwabantu abavamile. Emisipha yemilenze, abantu bayakunaka kakhulu, kodwa imiphumela yokuqeqesha e-triceps iyabonakala ngokushesha.

Ngeshwa, ukufeza ukusizwa okufisa akulula njengoba kubonakala ekuqaleni. Ngaphezu kwalokho, abantu abaningi abazi nje ukuthi bazihlolisise kanjani isimo kanye namandla abo. Noma yimuphi umdlali kufanele abe olinganiselayo nesineke. Bambalwa abantu abafeza umgomo ngesivinini esheshayo, ngenkathi ukwandisa umthwalo. Ngokuvamise kakhulu ezimweni ezinjalo, impilo ihlahloka futhi isifiso sokuba ne-triceps yama-chic iyanyamalala.

Kungani uqeqesha?

Abadlali abaqeqeshiwe bayazi ukuthi kungani udinga ukuqeqesha ama- biceps akho kanye ne-triceps. Ngosuku olulodwa, ziyakwazi ukuhlanganiswa, kodwa namanje abaqeqeshi abaningi bayeluleka ukuba bahlanganyele ukuqeqeshwa kwalezi zinhlanzi, ukuwalayisha ngezinsuku ezahlukene.

Abaningi bezemidlalo bavame ukuba abanikazi bicep enkulu, kodwa empeleni, iningi lalo liyi-triceps kuphela. Ukwenza ngcono ukubonakala komuntu, ngoba imisipha eyathuthukile futhi eqinisiwe iye yayisilokhu ifaneka.

Ngaphezu kwalokho, ukuze ubheke i-athletic, kufanele futhi uchithe isikhathi emisipha ye-deltoid. Ngenxa yokuqeqeshwa okuyinkimbinkimbi izandla ngeke zibukeke zingenangqondo. Kodwa ukugcizelela okuyinhloko kusadingeka ukuthi kwenzeke ku-triceps. Kunoma yikuphi ukuvivinya umzimba (ukuhlala, ukuqamba amanga noma ukuma), i-triceps muscle ihlale ihilelekile. Kulokhu kulandela isiphetho - kuphela ukuqeqeshwa okufanele kwe-triceps okungakwazi ukuthuthukisa ngokujwayelekile amahlombe, kanye nemisipha ye-pectoral.

Bobabili abesifazane nabesilisa bangakwazi ukuqeqesha nokuthuthukisa imisipha yezandla, njengoba befuna. Wonke umuntu ngumuntu onomqondo wakhe womzimba omuhle futhi ulungele ukufeza umgomo wakhe.

Izimiso eziyisisekelo

Noma yikuphi ukuqeqeshwa (isifuba, i- triceps, emuva, amahlombe aphonswa - akubalulekile) izonikeza wonke umuntu umphumela omuhle. Ngemuva kokukhula kwemithwalo, lo muntu uzizwa ebuhlungu obuhle emisipha, ebona ukwanda kwawo.

Ama-stereotypes, ahlotshaniswa nemisipha yezandla, abantu bazibophezela. Abaningi bakholelwa ukuthi imithwalo evamile kakhulu izonikeza umphumela omuhle kakhulu futhi ongasheshi. Kodwa akunjalo. Imisipha ngeke ihlakulele ngokugcwele uma le nqubo ishesha. Lokhu okuthiwa ukukopela kukhona kuphela kubadlali abaqeqeshiwe, abadinga kuphela ukuthuthukisa izinkomba zomncintiswano nokunye okunjalo. Ukudla okunempilo kanye nombuso oqanjwe ngokuphelele kusiza ukuphumula emithwalweni esheshayo futhi ubuyele esimweni esivamile ngaphandle kokulimaza empilweni.

Ngaphambi kokudala uhlelo lwakho lokuqeqesha, khumbula lemithetho elandelayo:

• Umthwalo we-triceps kufanele ube kanye ngesonto kuphela;
• Ukuqeqeshwa okulandelayo akufanele kube lula kunalowo owedlule;
• Ukuzivocavoca okukodwa kufanele kube okungenani amaqoqo amathathu;
• Isisindo semishini kufanele sikhethwe ukuze sikwazi ukuphindaphinda mayelana nokuphindaphinda kuka-10-12;
• Uhlelo kumele lube nokuzivocavoca ngengxenye ngayinye ye-triceps;
• Phakathi kokuqeqeshwa kufanele uhlale uphumule ngokuphelele (awukwazi ukufaka isifuba sokuqeqesha ngemuva kwe-triceps noma ngokuphambene nalokho).

Anatomy

I-triceps eyisisekelo yokuzivocavoca, okuyinto evivinya umzimba ayinzima kakhulu, ingaqhutshwa kokubili ekhaya nasemahholo ezemidlalo nemishini ekhethekile.

I-triceps ayiyona into eyodwa. Abasanda kufika abaningi abazi ukuthi imisipha ye-triceps iqukethe amakhanda amathathu (ngakho-ke igama). Amakhanda amade, aphakathi nesikhombisa ayingxenye ye-triceps. Ngamunye wabo unesibopho sefomu elilodwa noma elinye, ukuze ukuqeqeshwa kwamadoda nabesifazane kube nokuhlukana phakathi kwabo.

I-lateral itholakale ngaphandle kwehlombe futhi inesibopho sokwakheka kwemisipha enamahhashi. Umphakathi ukhona ekuqondeni komugqa ophakathi, kodwa isikhathi eside (esikhulu) siseduze ne-humerus.

Umsebenzi oyinhloko we-triceps ukuqondisa nokushintsha kwesandla. Kodwa ikhanda elide, ngaphezu kwalokho, liphinde lihlanganyele ekuhambeni kwesandla emzimbeni.

Ukuzivocavoca

Ukuqeqeshwa okungafani kwe-biceps / triceps (amahlombe, emuva, esifubeni) kubaluleke kakhulu kubaqalayo. Abantu abasha bavame ukulalela lezi zinhlanzi bese bezama ukuzilayisha ezingeni eliphezulu. Kodwa nokho udinga ukukhumbula ukuthi kunoma yikuphi okusemandleni awukwazi ukuthatha isisindo esikhulu ngaphandle kokulungiselela. Zonke izinyathelo zanda kancane kancane futhi, ngokufanele, umuntu ngamunye kunomkhuba othile, okumelwe akwenze isikhathi esicacile. Isisindo semishini nenombolo yokuphindaphinda inqunywa umqeqeshi, ungayithathi futhi uzame ukwenza uhlelo lwakho.

Ukuvama kokuqeqeshwa

Ukuqeqeshwa kwe-Triceps kufanele kufinyeleleke ngokuphelele ohlelweni jikelele. Wonke umuntu kufanele azi ukuthi amakhanda asemuva, aphakathi nesikhathi eside asebenza kwimodi esebenzayo, lapho amahlombe nesifuba kulayishwa. Ukungafani kokuqeqeshwa kuyoba ukuhlanganiswa kokuzivocavoca emisipha ye-deltoid ne-triceps. Ngokuvamile, akuzona izinketho eziningi kakhulu zokuzivocavoca emahlombe asethuthukile, ngakho akudingeki ukwesaba umthwalo ongaphezu kwabo.

Abaqalayo emidlalweni bayoba umthwalo okwanele wemisipha ye-pectoral namahlombe. Kubantu abanjalo, akudingekile ukunikeza usuku olulodwa ukulayisha i-triceps. Kodwa ngemva kokuba imisipha ishintshile futhi ijwayele ukuqeqeshwa okuvamile, ungangezela izivivinyo kumzimba we-triceps.

Umshini weFrance

Njengoba sekushiwo ngenhla, ukuqeqeshwa kwe-triceps kuhlanganisa umzimba wokuzivocavoca. Enye yezinto ezivame kakhulu umshini weFrance. Ngeke kuthathe isisindo esiningi kakhulu, ngoba kugcizelelwa ukukhulisa izingalo ngokuzenzekelayo. Lapha, ikhanda le-lateral lihileleke kakhulu, futhi inhloso yalolu hlelo ukudweba izintambo.

Ukuqeqeshwa (amahlombe ama-triceps) kuhlanganisa umshini weFrance, inqubo yokwenza okungelula, njengoba kubonakala ekuqaleni:

1. Lala phansi ebhentshini elingeni (hhayi ukugxila), phakamisa izandla zakho ngokucacile uphinde ubuze umsizi ukuthi anikeze ibha.
2. Ukuthatha ibha ngensipho ephezulu, udinga ukugoba izandla zakho ukuze ama-brushes asondele ebunzini.
3. Khona-ke izingalo zingapheleli, futhi ngemva kokuphefumula kwesibili ukugoba.

Lokhu kuvunyelwe kuvunyelwe ukwenza ngokuphelele kunoma yimuphi umuntu. Kungcono ukwenza umshicileli waseFrance ekuqaleni komdlalo, kodwa emva kokucindezela okuncane kusuka phansi. Konke kudingekile ukwenza ngokuphindaphinda kuka-15 namasethi angu-4.

Awudingi ukuthatha isisindo esikhulu, ngoba kungcono ukwenza ukunyakaza okulungile, kodwa nge-bar yokukhanya, futhi hhayi ukuphoqa ukuba uthole umthwalo omkhulu nakakhulu, kodwa ngokusebenza okungalungile. Imilenze yemilenze kufanele ibe ngokucacile phansi. Uma uwabeka ebhentshini, ungalimala kalula.

Ukwandiswa kwesandla ebhokisini eliphezulu

Ukuqeqeshwa ngalunye kwemisipha ye-triceps kuyothinta impilo yabantu. Lo msebenzi uwonke wonke, ngoba zonke izinhloko zihilelekile lapha. Umsebenzi oyinhloko yikuphumula nokuchazwa kwemigqa. Ngenxa yokwandiswa kwezandla ebhokisini elingaphezulu, izinqwaba ze-muscle triceps zizobonakala ngokucacile ngaphandle.

Ukuzivocavoca njalo ku-gym kuvulwa amathuba amaningi kunezinketho zasekhaya, ngoba kukhona imishini eyengeziwe. Lokhu kusebenza kwenziwa kwi-block ephethe ikhebula elixhunyiwe nokuphatha.

Okokuqala, udinga ukuthatha isikhundla esifanele somzimba - unyawo olulodwa emuva, futhi umzimba uhamba phambili kancane. Isandla esisodwa sincike odongeni noma uhlaka, kanti owesibili ubamba isibambo ngokubamba okuncane. Ngesikhathi sokuphuza, isibambo kufanele sithathwe phansi, senze i-triceps ibe yilapho isiphezulu, futhi ekuphumuleni, ungagudluli ingalo kancane kancane, kodwa hhayi ukuphumula ngokuzumayo. Ukuphindaphinda okuyishumi nambili kuyokwanela.

Ukwandiswa kwesandla kwenziwa ekupheleni komsebenzi. Kuyadingeka kunoma yiluphi uhlelo.

Ukwandiswa kwesandla ngesisindo ngenxa yekhanda

Ukuqeqeshwa (emuva, i-triceps) kuqukethe ukuzivocavoca ngendlela elula, okudinga kuphela ama-dumbbells. Uma wenza umsebenzi wokuzivocavoca ekhaya, ungasebenzisa amabhodlela amanzi noma isanti. Kuyasiza ukuqeda ukukhululeka futhi kubonakale ngaphandle. Ngaphezu kwakho konke, izingxenye eziphakathi nezingaphandle zilayishwa, ngakho-ke, imingcele phakathi kwabo izobonakala ngokucacile.

Ngaphezu kwe-triceps, imisipha ye-elbow izobandakanya. Le nqubo kanje:

1. Udinga ukuhlala emaphethelweni ebhentshini, ukuphumula izinyawo zakho phansi. Isandla esisodwa kuphela esisebenza, sesibili sisesikhundleni samahhala. Isandla ne-dumbbell sidinga ukuphakanyiswa ngqo kuya phezulu. Kulesi simo, kufanele ugcine isikhundla sezinga ngemuva.
2. Ngesikhathi sokuphumula, isandla kufanele siphethe ukuze i-dumbbell ihambe ngqo ngemuva kwekhanda. Umphongolo ohlangothini lwesigqoko kufanele ube ngecala elifanele. Kudingekile ukulandela ingxenye yesibili yesandla - kumele kube yimpumelelo. Ungabamba i-elbow yakho ngesandla sakho samahhala.
3. Emva kokufinyelela iphuzu lokugcina, ungakwazi kancane kancane welula isandla sakho. Esikhundleni esingenakugwema, ungazama ukunciphisa ama-triceps ngangokunokwenzeka.

Ukusebenza ngesandla esisodwa kuvunyelwe ukuphindaphinda kuka-15. Uma usebenzisa umzimba, i-trunk akufanele igube.

Cindezela ukulala kancane

Ukuqeqeshwa okufushane (esifubeni, i-triceps) akudingi umzamo omkhulu. In the press bench hhayi nje triceps umsebenzi, kodwa futhi imisipha deltoid kanye pectoral.

Ukuze wenze lokhu kuvivinyo udinga ukuthatha ibha kanye nebhentshi ne-risers. Ukulala ngqo ebhentshini nokuphumula izinyawo zakho phansi kudingeka uthathe ibha (ibanga phakathi kwezandla alikho ngaphezu kwezintathu izandla ngaphesheya). Bese kulandela ukunyakaza okulula - ukugoba kwezingalo kanye ne-bar ibheke phansi esifubeni sokungena, futhi uma uphumelela izingalo zingapheleli.

Ukuqeqesha u-triceps wesisindo njengabo bonke abantu. Ngemuva kwabo konke ukukhululeka kanye nomdlalo wezemidlalo omuhle kubalulekile. Kodwa kufanele ulandele imithetho ethile ukuze ugweme ukulimala.

Ukubambelela kakhulu noma okuncane kakhulu akufanelekile ukusebenzisa. Udinga ukuqapha emuva kwakho. Ngokuvamile izimpikiswano ezingezansi ezitholakalayo zitholakala yizo ngokwazo, kodwa omunye akufanele avumele lokhu. Emuva kwekhanda, amahlombe kanye namadolo kukhona amaphuzu amathathu asemqoka okumele abe khona ebhentshini ngesikhathi sokuvivinya umzimba. Futhi kunconywa ukuba kwenziwe ekuqaleni kwesifundo.

Aft stop

Abantu abaningi banokuzijabulisa kakhulu ekhaya lokuzikhandla. Lokhu kusebenza kungcono kunazo zonke endlini, ngoba ngenxa yokubulawa kwayo awudingi ukucinga imishini ekhethekile.

Ama-push-up ngokugcizelela okuvela ngemuva awuvivinya umzimba omuhle webalandeli bezobuciko. I-triceps ayitholi ukubukeka okuphelele kuphela, kodwa futhi iqina. Ungabenza ngezihumusho ezimbili:

1. Kuzothatha ibhentshini elilodwa. Kudingekile ukuba uhlale phansi emaphethelweni, izandla ngokucacile ukuba uhlale ebhentshini, uzicindezele emzimbeni. Khona-ke i-trunk ihanjiswa phambili ukuze izandla kuphela zihlale phansi. Kulesi sikhundla, kubalulekile ukugoba izandla zakho nge-inhalation futhi ungawafaki kahle ekuphumuleni.
2. Udinga amabhentshini amabili okuphakama okufanayo. Le nqubo ifana ncamashi, kodwa imilenze ayifuni phansi, kodwa ebhentshini yesibili.

Ama-push-up anjalo kufanele ayenze ekuqaleni kweseshini. Zingasetshenziswa njengokufudumala noma ukuzivocavoca okugcwele. Uma ufuna, ungathatha isisindo esengeziwe.

Ukuhamba phansi kudingekile ngangokunokwenzeka, kepha hhayi ukuthinta phansi ngezinyawo. Amandla kufanele ahlale ehlushwa, njengoba ukuphumula kancane kwemisipha kungabangela ukulimala.

Ukwandiswa kwezandla ebhokisini eliphezulu

Ukuqeqesha imisipha ye-triceps kubalulekile kokubili amadoda nabesifazane. Ikhanda le-lateral lihilelekile lapha ngaphezu kwakho konke. Umgomo ukulungisa ama-triceps.

Ukuzivocavoca kwenziwa ngendlela efanayo nokwandiswa kwesandla esisodwa. Umehluko kuphela ukuthi kule nguqulo zombili izandla zisebenza ngesikhathi esisodwa. Isikhundla sokuqala asifani - umlenze uphindela emuva, futhi umzimba uphuthunyiswe phambili. Noma, uma ngabe ufisa, kuvunyelwe ukugxila emilenzeni emibili, ukuyibeka ngobubanzi bamahlombe.

Ukwandiswa kwezandla ekupheleni komsebenzi kwenziwa, ngoba imithwalo enzima isivele isemva, futhi awukwazi ukuyeka ukuqeqeshwa ngokungazelelwe. Kungenziwa kuhlangane kalula ne-push-ups ngokugcizelelwa ngemuva nangemishini yokunyathelisa ibhentshi.

Bench Press

Ukuqeqesha ama-triceps kuhlanganisa ukuzivocavoca okuphumelelayo - ukuqhuma ama-bars ongalinganisiwe ngesisindo esengeziwe. Lapha yonke imisipha ye-triceps isebenza, kepha ukuze uthole umphumela oyifunayo, umuntu kufanele ahambisane nemithetho:

• Sebenzisa imigoqo emincane kuphela;
• Amaplitude amanani;
• Zama ukugcina icala ngaphandle kokukhipha;
• Ama-elbows agxiliwe esiqu.

Ngesisindo sayo, cishe noma yimuphi umuntu angenza ngokuphindaphindiwe okungu-10. Uma umphumela onjalo ufeziwe, kungenzeka ukuthi udlulisele kwisisindo esengeziwe. Ukuze kube nokucindezeleka, kunikezwa amabhande akhethekile, okungafakwa kuwo ama-pancake noma ama-dumbbells.

Ukuzivocavoca nge-barbell

Ukuqeqesha izandla (triceps) kunikeza umphumela omuhle, uma usebenzisa ibha. Isikhundla sokuqala yimilenze ebubanzi bamahlombe, izingalo ezine-bar ziboshwe ngemuva kwekhanda. Lesi sikhundla sisiza ukwelula imisipha ngangokunokwenzeka futhi sikulungiselele imithwalo esindayo. Inzuzo ukuthi kungenziwa kokubili ukuma nokuhlala, kodwa kunoma yikuphi okudingekayo ukulandela ngemuva.

Akunakudingeka isidingo sokungena esikhundleni se-bar nge-dumbbell. Ngemuva kwalokho, ukugoba kuzoncipha kakhulu, emva kwalokho izingxube zizohamba, futhi lokhu ngeke kube nomphumela oyifunayo nganoma iyiphi indlela. Yenza lo msebenzi ngokuhamba kancane ngangokunokwenzeka. Ukugibela noma ukungaqiniseki kwecala kuhlanganisa ukulimala kanzima. Ngakho-ke, kubalulekile ukuphatha lo msebenzi ngokucophelela nangenhlonipho.

Ukwandiswa kwengalo emthambekeni

Ukuqeqeshwa kwamadoda okuthandayo (emuva triceps) kusiza ukuthuthukisa hhayi nje imisipha yezandla, kodwa futhi emuva, okwandisa mass. Lo msebenzi awunzima kakhulu. Umsebenzi walo oyinhloko ukuwuhola. Akudingekile ukuba uthathe isisindo esikhulu, ama-dumbbell alula afanelekile kuye. Isisindo kufanele sikhethwe ngendlela yokuthi lapho uhambisa isandla sakho ungase uzizwe umsebenzi we-triceps. Inqubo yokubulawa yilezi:

1. Ingalo yesobunxele nomlenze onogodla uhlala ngokumelene nebhentshi, unyawo olungakwesokudla luyacaca phansi phansi, futhi isandla samahhala sigcina lesi sikhala.
2. Isandla nesigqoko kufanele siguquke emgqeni futhi sigxilile ngokuqinile emzimbeni.
3. Ngesikhathi sokuphumula, isandla asivuli, ukuqhubeka komugqa womzimba, futhi ekuphumeni kwesikhala futhi kugoba.

Kumele kukhunjulwe ukuthi isandla kufanele ngaso sonke isikhathi siphoqelelwe emzimbeni, ngaphandle kwalokho imisipha ngeke ikwazi ukucindezela futhi umsebenzi awukwenziwa ngendlela efanele.

Izenzo eziyinkimbinkimbi

Ngaphezu kokuzivocavoca komuntu ngamunye, uhlelo lokuqeqesha lwe-triceps luqukethe nezinkimbinkimbi ezimbili - eziyinhloko nezisizayo. Zifanele kuphela ochwepheshe abaye bahileleka ezemidlalo isikhathi esithile.

Inhloso yinkimbinkimbi eyinhloko ukwandisa ubukhulu namandla we-triceps. Ukuzivocavoca kunzima kakhulu, ngakho-ke ukunakwa nokugxila kubalulekile lapha. Udinga ukuqala ukuqeqesha ngokufudumala okuhle, khona-ke ungenza imibhangqwana encane ibe nesisindo esincane. Futhi emva kwalokho lokho imisipha izofudumala futhi ikulungele ukuvivinya umzimba. Iqoqo lokuqala lihlanganisa: ibhentshi ku-Smith's simulator (amasethi amane e-12, 10, 6 no-6 okuphindaphindiwe), ukunwetshwa kwezingalo ngenxa yentloko ngentamo (amasethi amathathu we-6, 7, 8, ukuphindaphinda okuphindwe kabili), ukuqhuma okuvela ebhentshini eliphansi ne-stop back (3 izinyathelo - 6, 7, 8), umshini weFrance (izinyathelo ezingu-3 - 8, 10 no-12 eziphindaphindiwe).

Isimiso ukusebenza mbhoshongo Amazing, ngamanye amazwi, imishini isisindo kancane kancane kwandisa, futhi inani ezinikezwa incipha. Esimeni nobunzima ne Simulator umsebenzi Smitt, kungaba esikhundleni ofaka ezivamile.

Isizathu sesibili (elisizayo) eziyinkimbinkimbi lusenza kancane unciphise imisipha ngemuva ukuqeqeshwa okuyisisekelo. It kungavunyelwe ekupumeni ukuze athole imiphumela oyifunayo etholakala kuphela uma ukulungiswa impumelelo ekuseni uyinkimbinkimbi kakhulu buthaka. Ngemva kokuqeqeshwa isisindo ngaphandle kokuphumula selulayisheke imisipha kuphela kodwa futhi ingqondo, yingakho abantu bavame ukucindezeleka futhi ukuluma.

Lesi sakhiwo sinamagumbi: benching French endaweni evundlile (4 indlela - 8, 9 no-10 eziphindaphindiwe), ukwandiswa kwePharadesi ikhanda nengalo isandiso emthambekeni (3 indlela - 8, 10 no-eziphindaphindiwe 12), benching phansi (3 izindlela - 8, 10, 12 ezinikezwa).