Zochita pa triceps - ndi chiyani kwa?

Mwa amayi, triceps ndi imodzi mwa malo omwe amatha kufuta mafuta. Ndikofunika kulimbana ndi chodabwitsa ichi m'njira yovuta, monga ziwalo zina zovuta za thupi. Mwachitsanzo, nthawi zonse muyenera kutsatira zakudya. Izi sizikutanthauza kuti muyenera kumangodya kapena kufa ndi njala. M'malo mwake, muyenera kutsatira zakudya zabwino. Komanso, magulu a aerobics, machitidwe oyambirira ndi apadera a triceps amafunika - poyamba popanda kulemetsa, ndiyeno ndi.

Kodi mungachite chiyani kuti muthe?

Maphunziro a triceps sayenera kukhala kawirikawiri 1 - 2 pa sabata, osayiwala zakudya zabwino, zodzaza ndi mapuloteni. Apo ayi, minofu sidzakhala ndi nthawi yokwanira yowonongeka pambuyo pa maphunziro, komanso zowonjezera kukula.

Minofu ya triceps ili ndi matabwa atatu: ofananira nawo, otalika ndi osakaniza. Maphunziro aliwonse ayenera kuphatikizapo zochitika pa triceps, zomwe ziri pafupi digiri imodzimodziyo zimapereka katundu pa matumba atatu awa. Pokhapokha, triceps idzapeza katundu wodzaza ndi kukondweretsa kukula. Muyeneranso kudziwa kuti ndi zinthu zitatu ziti zomwe mumakonda kwambiri zomwe mumakhala nazo.

Komanso ndi bwino kuganizira zochitika zambiri za minofu ya pectoral ndi triceps. Choncho, pulogalamu yophunzitsira iyenera kupangidwa kotero kuti minofu ya pectoral ndi triceps ziphunzitsidwe masiku osiyanasiyana, motero ziyenera kukhala kutali kwambiri.

Kuti mukhale ogwira mtima kwambiri, ndi bwino kupanga maulendo opangira zosiyana siyana: kuwala, sing'anga, katundu, ndi zina zotero. Zochita zapafupi ndi zakuthambo zimatengedwa ngati zovuta zogonana ndi zovuta zapamwamba kapena zovuta, koma zimaphatikizapo mabulosi, makamaka ngati ili ndi zikondamoyo zingapo, zimakhala zolemera. Komabe, izi zonse zimadalira kukula kwa kukonzekera. Mpumulo mutatha kugwira ntchito mwakhama ayenera kukhala osachepera sabata.

Ndi kulakwitsa kuganiza kuti kusankha bwino kwa minofu ya manja ndizochita masewera olimbitsa thupi pa triceps. Mofanana ndi minofu ina iliyonse, triceps ndi bwino kuponyedwa ndi masewero olimbitsa thupi, ndipo imangowonjezerapo ndikugwirizanitsa zotsatira za anthu omwe ali okhaokha.

Anthu omwe alibe chidziwitso chokwanira komanso maphunziro oyenerera, ndi bwino kuti masabata awiri oyambirira asamachite masewera olimbitsa thupi. Poonjezera minofuyi, machitidwe onse a triceps ayenera kuchitika m'njira zingapo, zomwe ziyenera kukhala zotsatila 8 mpaka 15.

Zochita za triceps

Pali zochitika zambiri za triceps, m'munsimu tidzakambirana zina mwazovuta kwambiri:

Kutambasula kwa manja kumbuyo kwa mutu ndi zotupa

Pogwiritsa ntchito masewerawa, mukhoza kupanga triceps. Mukhoza kuchita zonsezi ndikukhala. Chinthu chachikulu ndi chakuti kumbuyo kwa nthawi yochita masewera olimbitsa thupi n'kosavuta.

Tengani chithunzithunzi m'dzanja lanu - poyamba mukufunika kulemera kwa 0,5 - 2 kg. Ku malo okwezeka, kwezani dzanja lanu mmwamba ndi kulichepetsa ilo ndi mutu, kumbali ina. Mutu uyenera kukhala wolunjika patsogolo panu, simungathe kuwutsitsa. Chitani maulendo angapo mpaka asanu ndi atatu.

Lembani pamzere wa simulator

Kuchita masewera olimbitsa thupiwa kumathandizanso kwambiri.

Imani kutsogolo kwa chipikacho, ikani mapazi anu pambali pang'onopang'ono, sungani msana wanu molunjika. Manja onse awiri agwire chingwe kapena chogwirira (malingana ndi chipika). Pakati pa zochitikazo, mphutsi ziyenera kusungidwa pamtengo. Popanda kumasula chiguduli kapena chingwe, tambasulani manja anu kumalo otsika kwambiri ndikubwezeretsanso ku chiyambi. Chitani maulendo angapo mpaka asanu ndi atatu.

Kusakanizidwa kuchokera ku benchi

Zochita izi zimagwira ntchito kupyolera mu triceps yonse.

Imani ndi nsana wanu ku benchi ndikudalira nawo ndi manja anu. Sungani manja anu mozungulira pansi, m'kati mwake mutalikirana. Kokani miyendo momwe mungathere. Tsopano, mothandizidwa ndi manja, pitani pansi momwe mungathere, ndi kukwera pogwiritsa ntchito triceps. Chitani maulendo angapo mpaka asanu ndi atatu.