Imvelaphi yeTriceps

Imvelaphi efanayo

Xa siqeqesha kwindawo yokuzivocavoca, sinika iingalo zethu eyona nto iphambili kwii-biceps. Ngokuqinisekileyo senze imithambo ye-biceps kwaye silibale enye into malunga ne-triceps. Esi sihlunu senziwe ngeentloko ezintathu kwaye kubalulekile ukuba ingalo yethu ijongeke inkulu. Kuyathakazelisa ukuphucula ukusetyenziswa kwezinto ezisisiseko ezinje ngebhentshi cinezela kunye nomkhosi womkhosi. I-triceps ebuthathaka ayiyi kukuvumela ukuba uphucule kule mithambo isisiseko. Ke ngoko, siza kukubonisa indlela yokwenza ifayile ye Imvelaphi ye-triceps, esisisiseko esisisiseko sokuphucula ukomelela kunye nobunzima bemisipha.

Ukuba ufuna ukwazi ngakumbi malunga ne-triceps engezantsi, le yiposti yakho.

Intsalela yeekhalori ukuphucula ubunzima bemisipha

iintloko ze-triceps

Into yokuqala ekufuneka ithathelwe ingqalelo ukuphuhlisa ubunzima bemisipha kukulingana kwamandla ekudleni. Kufuneka sibe kwintsalela yekhalori eqhubekayo ekuqhubekeni nokwakha ubunzima bemisipha. Akuncedi ukwenza umthambo olunge kakhulu ekudalweni kobunzima bemisipha, ukuba asinayo le ntsalela yeekhalori. I-surplus calories kwi-diet yakho ayikho ngaphezu kokutya ngaphezu kwenkcitho yakho yamandla yansuku zonke. Umzekelo, ukuba ufuna i-2500 kcal ukuze ukwazi ukugcina ubunzima bakho imihla ngemihla, ungatya i-20% ngaphezulu kweekhalori ukufumana ubunzima bemisipha.

Olunye uqeqesho olusisiseko olusetyenziselwa ukuphuhlisa amandla kunye nobunzima bemisipha kwii-triceps sisiseko se-triceps. Zininzi iindlela kunye nezinto ezahlukeneyo zokwenza i-triceps dips, kodwa akukho nanye kuzo iya kusebenza ukuba asikho kwintsalela yekhalori eqhubekayo ngokuhamba kwexesha. Kuya kufuneka ukhathalele ezinye izinto ezinje umthamo woqeqesho, ubunzulu, ukuphindaphinda, amaxesha okuphumla, ukulala, kunye nemisebenzi yemihla ngemihla yomzimba. Zonke ezi zinto zixabisekileyo kunye nenkqubo echanekileyo yokuzivocavoca ziya kwenza i-triceps yakho ikhule ngendlela enoburhalarhume.

Imvelaphi yeTriceps

Imvelaphi yebricic triceps

Ngumthambo owenziwayo ukuphucula amandla kunye nokusebenza kweli qela lezihlunu. Ngokubanzi, usebenza ngokuphindaphinda okuphantsi ngamandla aphezulu ukwenza ukugqabhuka. Kufuneka kukhunjulwe ukuba kuwo onke amaqela emisipha kukho imithambo apho usebenza khona uphinda-phindo olusezantsi kodwa unomthwalo ophezulu. Kwimeko yee-triceps, lo msebenzi ngowona uphambili.

Le yeyona mithambo isebenzayo yokunyusa ubunzima bemisipha kwaye, ukuyenza, Siza kusebenzisa ubunzima bomzimba wethu ukuze sisebenze ngakumbi iintsinga zemisipha. Ukuba ufuna ukufumana amandla ezingalweni zakho, ungaqala ukwenza le ntshukumo ebhentshini okanye usebenzise uncedo kumatshini. Kwi-triceps dips machine kukho ubunzima obukunceda ukuba uphakamise kwaye ungasebenzisi ngokupheleleyo ubunzima bomzimba wakho. Nje ukuba ube namandla awoneleyo okuphakamisa umzimba wakho, kuyakufika ixesha apho unokwenza ukuphindaphinda okuninzi okungasebenzi.

Masingakulibali ukuba uluhlu lokuphindaphinda lwe-hypertrophy ukuba lwenzeke kufuneka lube phakathi kwe-6 kunye ne-20 kwaye ngamandla asondele ekusileleni kwemisipha. Okwangoku xa sinamandla amaninzi kolu hlobo lokuzilolonga, into efanayo iyenzeka nge-chin-ups. Kungalo mzuzu apho kuya kufuneka songeze umthwalo emzimbeni wethu. Le ballast inokuba sisinxibo sekhomputha esenza ukuba sibenobunzima beekhilogram ezili-10 ngaphezulu kwaye soyise uxhathiso. Sinokusebenzisa ikhonkco apho siza kubopha khona idiski ngobunzima kwaye kubiza thina ngaphezulu ukuphakamisa ubunzima bomzimba wethu.

Kubalulekile ukwazi ubuchule kulo msebenzi ukuze singazenzakalisi.

Inkqubo kwi-triceps engezantsi

Imvelaphi yomatshini we-triceps

Siza kukuxelela ukuba i-triceps fund yenziwa njani ngokuchanekileyo ukuthintela ukwenzakala.

  • Ngena kumatshini kwaye vumela iingalo zakho zijinga emacaleni ngaphambi kokubamba ukufana oobhontsi bakho bekhomba ngaphakathi.
  • Siza kujonga izihlahla zakho ngasemva kwakho ukuvumela iingqiniba zakho ukuba zigobe. Masingaqinisekisi ukuba iingqiniba zihambelana nengalo zangaphambili.
  • Ukuba sisebenzisa umatshini Kufuneka sibeke amadolo ngokwahlukileyo eqongeni. Ngaphandle koko, sinokuwela iinyawo zethu ukusinika uzinzo olukhulu ekunyukeni nasekuweni.
  • Nje ukuba senze uphinda-phindo lokuqala, kuya kufuneka sehlise kancinci de i-biceps ichukumise ingalo ukuze siqiniseke ukuba i-triceps yolulelwe phezulu. Kule hlobo lokuzilolonga ungasebenza ngeendlela ezahlukeneyo zokuhamba ukugxila ngakumbi kwipatheni yentshukumo. Nangona kunjalo, uluhlu olupheleleyo njengoko kuchaziwe.
  • Iingalo kufuneka zibuyele kwindawo yokuqala, ukwenza ikhontrakthi nokucinezela abo balusizi njengoko sisenza.

Ngokufanelekileyo, qala ukuphinda lo msebenzi kwi uthotho lwe-3-4 lokuphindaphinda ukuya kuthi ga kwi-10. Njengoko siphucula ubuchule bethu kunye namandla ethu, sinako ukwandisa inani kuthotho okanye uphindaphindo. Njengoko besesitshilo ngaphambili, kuyakufika ixesha apho siya kuba namandla amaninzi kunye nobuchule obulungileyo kwaye lo msebenzi kuya kufuneka wenziwe nge-ballast. Kwaye baninzi abantu abanokwenza ukuphindaphinda kweflethi kuyasebenza kwihypertrophy. Kwimeko apho usebenzisa uncedo ukunyuka, inkqubela phambili isekwe ekunciphiseni umthwalo owenza kube lula kuwe ukuba unyuke.

Ngalo msebenzi ungasebenza esiswini kunye nenxalenye ye-lumbar njengoko inceda ukuzinzisa yonke indlela.

Ukuzivocavoca okwahlukileyo

Lo msebenzi unokwahluka okwahlukileyo. Zinokwenziwa ebhentshini okanye kumatshini okhethekileyo. Umatshini unezibambo ezibini esinokuzithatha kwezi ndawo zintathu: cala, uthambekele kwaye supine. Uhlobo ngalunye lokubamba lunezibonelelo zalo kunye nefuthe lalo kwinxalenye yeqela lemisipha elikhankanyiweyo. Ngokwesiqhelo apha akufuneki ukuba sihambe ngebhanti njengoko siza kuphatha izixa ezikhulu zobunzima.

Kwelinye icala, singayisebenzisa nakwiibhanki, kodwa uluhlu lwayo lokuphucula lincinci kakhulu. Kwibhentshi akufuneki sithwale ubunzima bomzimba wethu kwaye kungekudala siya kufuna ii-discs esizibeke esiswini ukuze sikwazi ukumelana kakhulu.

Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga ne-triceps fundus kunye nokuphunyezwa kwayo.


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