Triceps maziko

maziko ofanana

Tikamachita masewera olimbitsa thupi, manja athu amaika patsogolo ma biceps. Zachidziwikire kuti tachita masewera olimbitsa thupi ndipo tayiwala china chake chokhudza ma triceps. Minofuyi ili ndi mitu itatu ndipo ndiyofunika kuti mkono wathu uwonekere wokulirapo. Ndizosangalatsanso kusintha zina mwazinthu zofunikira monga benchi ndi atolankhani ankhondo. Ma triceps ofooka sangakulolereni kusintha pamachitidwe oyambirawa. Chifukwa chake, tikukuwonetsani momwe mungachitire triceps maziko, yomwe ndi ntchito yofunika kwambiri pakulimbitsa mphamvu ndi minofu.

Ngati mukufuna kudziwa zambiri za triceps pansi, iyi ndi positi yanu.

Zotsalira za caloriki zowonjezera minofu

triceps mitu

Chinthu choyamba chimene chiyenera kuganiziridwa kuti chikhale ndi minofu ndi mphamvu yowonjezera mu zakudya. Tiyenera kukhala ndi mafuta owonjezera pakapita nthawi kuti tikule ndikulimbitsa minofu. Sizothandiza kuchita masewera olimbitsa thupi omwe ndiabwino kwambiri pakupanga minofu, ngati tilibe zotsalira za caloric. Zakudya zopatsa mphamvu zochulukirapo pazakudya sizinanso zina koma kudya mopitilira muyeso wamagetsi omwe mumagwiritsa ntchito tsiku ndi tsiku. Mwachitsanzo, ngati mukufuna 2500 kcal kuti muzitha kulemera tsiku ndi tsiku, mutha kudya 20% yochulukirapo kuti mupeze minofu.

Chimodzi mwazinthu zoyeserera zomwe zimagwiritsidwa ntchito kukulitsa mphamvu ndi minofu mu triceps ndizomwe zimakhala pansi. Pali njira zambiri komanso mitundu ingapo yopangira ma triceps, koma palibe imodzi yomwe ingakhale yothandiza ngati sitikhala mu caloric yotsala pakapita nthawi. Muyeneranso kusamalira zosintha zina monga voliyumu yamaphunziro, mwamphamvu, pafupipafupi, nthawi yopuma, kugona, ndi zochita zathupi tsiku ndi tsiku. Zosintha zonsezi pamodzi ndi mapulogalamu olondola muzochita zanu zimapangitsa kuti ma triceps anu akule mwanjira yolusa.

Triceps maziko

triceps benchi maziko

Ndi masewera olimbitsa thupi omwe amachitidwa kuti athandize kulimba ndi magwiridwe antchito am'magulu amtunduwu. Nthawi zambiri, mumagwira ntchito mobwerezabwereza mwamphamvu kwambiri kuti muphulitse. Tiyenera kukumbukira kuti m'magulu onse amisili mumakhala zolimbitsa thupi zomwe mumagwira mobwerezabwereza koma ndilemetsa. Pankhani ya triceps, zochitikazi ndizofunikira.

Ndi imodzi mwazochita zabwino kwambiri zowonjezera minofu ndipo, kuti muchite, Tigwiritsa ntchito kulemera kwathupi kuti tizigwiritsa ntchito ulusi wolimba kwambiri. Ngati mukufuna kupeza mphamvu m'manja mwanu, mutha kuyamba kuchita izi pa benchi kapena kugwiritsa ntchito makina. Mumakina oyeserera a triceps pali zolemera zomwe zimakuthandizani kukweza osagwiritsa ntchito bwino thupi lanu. Mukakhala ndi mphamvu zokwanira kukweza thupi lanu, idzafika nthawi yomwe mutha kubwereza mobwerezabwereza zomwe sizothandiza.

Tisaiwale kuti kubwereza kwa hypertrophy kuchitika kuyenera kukhala pakati pa 6 ndi 20 komanso mwamphamvu pafupi ndi kulephera kwa minofu. Pakadali pano tili ndi mphamvu zambiri pamtunduwu wa masewera olimbitsa thupi, zomwezo zimachitika ndi ma chin-ups. Ndi mphindi ino yomwe tiyenera kuwonjezera zolemetsa m'thupi lathu. Ballast imeneyo ikhoza kukhala chovala cha compress chomwe chimatipangitsa kulemera ma kilogalamu 10 kuposa apo ndikuthana ndi kukana kwatsopano. Titha kugwiritsanso ntchito unyolo womwe timangirizira disc ndi kulemera ndipo zimatipiritsa zambiri kukweza kulemera kwathupi.

Ndikofunikira kudziwa maluso a ntchitoyi kuti tisadzivulaze.

Njira ya Triceps

maziko a triceps

Tikukuwuzani momwe triceps fund imagwiritsidwira ntchito moyenera kuti mupewe kuvulala.

  • Pitani pamakina ndikulola mikono yanu igundike mbali zanu musanatenge kufanana ndi zala zanu zazikuluzikulu zikulozera mkati.
  • Tithandizanso kukulunga m'manja kuti mulole magoli anu azisunthika. Sitiyenera kuwonetsetsa kuti zigongono zikugwirizana ndi mikono yakutsogolo.
  • Ngati tigwiritsa ntchito makina tiyenera kuyika mawondo athu papulatifomu. Kupanda kutero, titha kuwoloka mapazi athu kuti tikhale olimba pakukula ndi kugwa.
  • Tikamaliza kubwereza koyamba, tiyenera kutsika pang'onopang'ono mpaka ma biceps atakhudza mkono kuti tiwonetsetse kuti ma triceps atambasulidwa kwambiri. Mukuchita masewera olimbitsa thupi amtunduwu mutha kugwira ntchito ndimayendedwe osiyanasiyana kuti muziyang'ana kwambiri kayendedwe ka kuyenda. Komabe, uthunthu wonsewo watchulidwa.
  • Manja akuyenera kubwerera pamalo oyambira, mgwirizano ndi kufinya achisoni momwe timachitira.

Momwemo, yambani kubwereza izi mu mndandanda wa 3-4 wobwerezabwereza mpaka 10. Tikamakonza maluso athu ndi nyonga yathu, titha kukulitsa kuchuluka kwa kubwereza kapena kubwereza. Monga tafotokozera kale, idzafika nthawi yomwe tidzakhala ndi mphamvu zambiri komanso luso labwino ndipo zochitikazi ziyenera kuchitidwa ndi ballast. Ndipo pali anthu ambiri omwe amatha kubwereza mobwerezabwereza ndi othandiza pa hypertrophy. Pomwe mumagwiritsa ntchito thandizo kukwera, kupita patsogolo kumadalira kuchepetsa katundu womwe umakupangitsani kukhala kosavuta kukwera.

Ndi ntchitoyi mutha kugwiritsanso ntchito gawo lam'mimba ndi lumbar chifukwa limathandiza kukhazikitsa njira yonse.

Zochita zosiyanasiyana

Ntchitoyi ilinso ndi kusiyanasiyana. Zitha kuchitika pa benchi kapena pamakina apadera. Makinawa ali ndi zida ziwiri zomwe titha kutenga m'malo atatuwa: osalowerera ndale, amakonda kuchita zachinyengo. Mtundu uliwonse wamgwirizano uli ndi maubwino ake komanso mphamvu zake pagulu la minofu yomwe yatchulidwayi. Nthawi zambiri pano sitiyenera kuyenda ndi lamba pamene tikunyamula katundu wambiri.

Mbali inayi, titha kuyigwiritsanso ntchito m'mabanki, koma kusintha kwake kumakhala kocheperako. Pa benchi sitiyenera kunyamula thupi lathu ndipo posachedwa tifunikira ma disc kuti tiike pamimba kuti tipewe kukana.

Ndikukhulupirira kuti ndi chidziwitsochi mutha kuphunzira zambiri za triceps fundus ndi kuphedwa kwake.


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  1. Wotsogolera pazosankhazi: Miguel Ángel Gatón
  2. Cholinga cha deta: Control SPAM, kasamalidwe ka ndemanga.
  3. Kukhazikitsa: Kuvomereza kwanu
  4. Kulumikizana kwa zomwe zafotokozedwazo: Zomwezo siziziwululidwa kwa anthu ena kupatula pakukakamizidwa mwalamulo.
  5. Zosunga: Zosungidwa ndi Occentus Networks (EU)
  6. Ufulu: Nthawi iliyonse mutha kuchepetsa, kuchira ndikuchotsa zidziwitso zanu.