Sonke sifuna ukuba nengalo enkulu kwaye oku siya ejimini ukuze sisebenze ngokwakha umzimba. Nangona kunjalo, abantu abaninzi abazi ukuba esona sihlunu sikhulu kwiingalo asizizo ii-biceps kodwa zii-triceps. Awusoze ube namalungu amakhulu, omeleleyo ukuba awuhlaseli iintloko ezintathu ze-triceps ngokuchanekileyo. Zininzi iindlela zokwenza lo msipha, kwaye abantu abaninzi bakhetha ukusebenza kwezihlunu. i-dumbbell triceps.
Ke ngoko, siza kulinikela eli nqaku ukuba likuxelele ukuba yeyiphi eyona mithambo ilungileyo yokusebenza kwe-triceps nge-dumbbells kunye nezinye zeengcebiso eziqhelekileyo.
Iimpawu zedumbbell
Gcina ukhumbula ukuba sisihlunu esinaso iintloko ezintathu ekufuneka zenziwe zodwa kwaye zidibene ukuze zibe neziphumo ezilungileyo. Unokusebenza zombini kunye nobunzima bomzimba wakho, i-triceps ene-dumbbells kunye ne-bar. Siza kunika iingcebiso malunga neenzuzo zokusebenza i-triceps nge-dumbbells.
Kwaye kusebenza ukuba ezi zihlunu zisebenzisa i-dumbbells zinokuzisa izibonelelo ezithile kuphuhliso lweli qela lezihlunu. Umzekelo, xa sisebenza i-triceps ngee-dumbbells sinokulungisa iingxaki zokulinganisa emzimbeni wethu. Ngokuqinisekileyo, abaninzi bethu banengalo ephuculwe ngakumbi kunenye kwaye kulula ukuyikhulisa. Ngeedumbbells sisebenza ngokungafaniyo kwaye siyakwazi ukwenza inkuthazo epheleleyo kwinxalenye yomzimba kwaye senze ukuba izihlunu zisebenze ngokupheleleyo. Ukuba siyasebenza ngebar, wonke umzimba unokufikelela buyisela ukungabikho kwamandla kwiqela lemisipha yengalo ethile.
Ngokubanzi, ukusebenza kwe-triceps ene-dumbbells kuthanda uluhlu lokuhamba. Uluhlu lokuhamba okanye ukuhamba kwemithambo yindawo yonke esihamba kuyo ngelixa sisenza umthambo. Ngemivalo sihlala sithintelwe kolu luhlu lokuhamba. Makhe sibone ukuba yeyiphi eyona mithambo ilungileyo yokusebenza kwee-triceps ngee-dumbbells.
Eyona mithambo ilungileyo ye-triceps inee-dumbbells
Izandiso ezimi dumbbell
Ngumthambo obangela ukutsha kweli qela lezihlunu ngokulula. Awunyanzelekanga ukuba uthathe ubunzima obuninzi kwaye kufuneka ubukele ukuba obu buchule buchanekile ukunqanda ukwenzakala. Umqolo kufuneka uthi ngqo kuyo yonke intshukumo kwaye undoqo kufuneka uhlale usebenza. Ngale ndlela, siqinisekisa ukuba ubunzima obuninzi kakhulu abubekwa kumqolo ongezantsi. Kuya kufuneka silumke xa siphakamisa i-dumbbell ukuze ingabethi entloko.
Kuyacetyiswa ukuba ubambe ingalo yokuphakamisa i-dumbbell nenye ingalo ukukhuthaza ukuzinza kwentshukumo. Gcina ukhumbule ukuba lo msebenzi awunakho ukulayishwa okuqhubekayo okuvakaliswe kakhulu kuba sisebenza kwi-angle apho i-triceps ayinakuyenza amandla amaninzi. Njengomsebenzi wolwandiso lwengqiniba, inzima kakhulu, iitriceps zinokulinganisa iirhafu ngokulula ngokungathi zingezantsi kwebarbell.
I-Dumbbell Triceps: I-Bench Dumbbell Extensions
Lo msebenzi ubalulekile ekuphuhliseni intloko ende yeetriceps. Ukwenza oku, kuya kufuneka ubambe ukungxama ngaphezulu kwentloko yakho ngezandla zozibini kwaye unyuke usihla ngokuguqula iingqiniba zakho. Yilumkele i-overextension yengqiniba njengoko inokubangela iinyembezi. Njengesiqhelo, kufuneka silungelelanise imithwalo kwinqanaba lethu.
I-Dumbbell yesiFrentshi yeendaba
Nangona lo msebenzi wenziwe ngokufanelekileyo nge-bar, unokwenziwa ngee-dumbbells. Yenzelwe ukuba yenziwe ngokubamba ngokungathathi hlangothi musa ukwenza umonakalo omkhulu kwinxalenye yengqiniba. Abantu abaninzi abawukhethi lo msebenzi kuba ukufunyanwa kwefayibha akuhambelani kakuhle nokudinwa. Kuba uninzi ludibanisa ukudinwa kunye nokwenza umthambo kakuhle, abayisebenzisi le mithambo ukuphucula eli qela lezihlunu.
I-Dumbbell kunye ne-elbow evulekileyo yokutyhala
Le yindlela yokusebenza kwee-triceps ngee-dumbbells ezivela kwelinye icala. Kukuhamba okuhle ukufumana amandla. Ukwenza oku kwenzakala Kuya kufuneka ugcine isisu sakho siqinile ngamaxesha onke, gcina umqolo wakho uthe tye kwaye ulumkele ukuhamba kweentsimbi.
Ezinye iindlela zokwenza i-triceps
Zininzi iindlela zokuzilolonga ezingasebenziyo nge-dumbbells, kodwa zinokusebenza ngokuchanekileyo okanye ngakumbi. Umzekelo, xa sisebenza esifubeni sethu kwaye Senza umatshini wokushicilela webhentshi oqhelekileyo siza kusebenza kakuhle kakhulu. Ngapha koko, kulo msebenzi kukho imida eyahlukeneyo esinceda ukuba sazi ukuba leliphi na icandelo lezihlunu elingaphuhliswanga kakuhle. Ukuba indawo apho siphakamisa ibha esifubeni ixabisa ngakumbi kuthi, kukuba ipectoral yethu ayiphuhliswanga kakuhle. Nangona kunjalo, ukuba elona candelo lisibiza kakhulu lolwandiso lokugqibela lwengqiniba ukuphakamisa ibha, kukuba ii-triceps zethu aziphuhliswanga kakuhle.
Ngokutyhala okuvaliweyo sinokuphinda silisebenze eli qela lezihlunu, yinto enomdla kakhulu kuba sinokusebenza ngomzimba wethu kwaye akukho fakelo luyafuneka. Kuyafana nokudipha kwebhentshi ye-triceps.
Intsalela yeekhalori
Njengoko ndihlala ndikhankanya kuwo onke amanqaku ahambelana nokufumana ubunzima bemisipha, into yokuqala ekufuneka siyithathele ingqalelo kukulingana kwamandla ethu ekutyeni. Umzimba wethu uyakuqonda ukukhuthaza kwaye ukuveliswa kobunzima bemisipha entsha ngamandla abiza kakhulu emzimbeni. Ke ngoko, asizukuvelisa ubunzima bemisipha entsha ukuba asinayo intsalela yamandla ixesha elide. Ukufezekisa intsalela yamandla kufuneka sitye iikhalori ezininzi kubomi bethu bemihla ngemihla kunokuba besitya.
Ukufumana ikhalori ngaphezulu kokutya yaziwa ngegama le-caloric surplus. Iimfuno zethu zamandla kulondolozo lobunzima zahlulwe kwinkcitho yethu yemetabolic metabolism esiyichithe ukongeza kwimithambo yomzimba engahambelani nomsebenzi. Kule nto kufuneka songeze umsebenzi womzimba esiwenzayo ngexesha loqeqesho lobunzima kwaye ukuba senza i-cardio. Inani elipheleleyo leekhalori esizifumanayo kukuthatha ekufuneka sikudle ukugcina ubunzima bomzimba. Ukuba sifuna ukufumana ubunzima bemisipha Kufuneka sonyuse i-cal nge-300-500 kcal, kuxhomekeke kwinjongo zethu nakwinqanaba lethu. Ngaphandle kwale ntsalela yeekhalori asinakukwenza ukuba ii-triceps zethu zikhule.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nendlela yokusebenza kwe-triceps nge-dumbbells.