Namhlanje siza kuthetha ngesihlunu esiqeqeshwe kakuhle ejimini ecaleni kweebiceps ukubonisa ingalo enkulu. Malunga nayo triceps. Kukho kuphela abanye abantu abangasiqeqeshiyo esi sihlunu okanye abangasiniki ukubaluleka kwaso kuba, ekuqaleni, ukuphucuka kwayo akubonakali. Kule nqaku siza kuxoxa ngemisebenzi eyahlukeneyo ye-triceps kunye neyona miba ibalulekileyo yokujongana nokwandisa ubunzima bakho bemisipha.
Ngaba ufuna ukufunda yonke into malunga neetriki?
Ukusebenza kunye ne-anatomy
Abantu abaninzi benza impazamo yokunganiki i-triceps ukubaluleka kwayo. Nangona kunjalo, xa kunokwenzeka ukuba hypertrophy le misipha kwaye uyibone ichazwa kwaye ibalasele, ngaphezulu kwesinye simangalisiwe. Kwaye kunjalo ii-triceps zinkulu kunee-biceps ukuba sijonga ngokupheleleyo. Impazamo yokuqeqesha ii-biceps kakhulu kwaye hayi kangako i-triceps isikhokelela kwi-morphology engalinganiyo yengalo iphela ngokubanzi.
Ukusebenza kakuhle i-triceps esiya kuyiphumeza ukuba ulingano lweengalo zethu lugqibelele kwaye, ngobuhle, lungcono kakhulu. Ngokungafaniyo nabantu abaninzi abacinga ukuba, i-triceps yenza i-70% yobukhulu bengalo yethu kwaye kuphela i-30% eseleyo ye-biceps. Ukuze ii-biceps zifundiswe kwaye zibonise, kufuneka sibe nengalo eguqulweyo kuba xa ulwandiso olupheleleyo alunakuqapheleka.
Imisipha ye-triceps brachii ineentloko ezi-3 kwaye yeyona inkulu ngasemva kwengalo. Intloko nganye inikwe igama elikhulu kwaye sinangaphakathi, phakathi kunye naphakade. Isuka egxalabeni iye engqinibeni kwaye ubume bayo bunokufana nesiqingatha senyanga.
Esi sihlunu sinomsebenzi we-extensor osebenza kakuhle ngenkxaso yomxhuzulane. Uphuhliso lwayo lwendalo aluqhelekanga kubantu abangasebenziyo kwindawo yokuzivocavoca, njengoko kunokwenzeka ngeebiceps. Phantse naliphi na inyathelo ekufuneka silenzile ngeengalo, ii-biceps ziyangena. Nangona kunjalo, i-triceps ayenzi okufanayo.
Owona msebenzi uphambili kukwandisa ingalo ngaphezulu kwengalo kunye nokulungiswa kwendibaniselwano yengqiniba kakuhle. Ezi ntshukumo ziyimfuneko kuwo nawuphi na umsebenzi wamandla kumzimba ophezulu.
Ukusebenza kweTriceps
Njengoko besesitshilo ngaphambili, i-triceps ayisosisihlunu esiza kukhula sodwa kunye nezenzo zemihla ngemihla. Kunqabile ukuba kufuneka uphinde wenze umzamo obandakanya esi sihlunu kwimisebenzi yakho yemihla ngemihla. Ke ngoko, ukuba sifuna ukuyibona inkulu kwaye sonyusa ivolumu, kuya kufuneka siyisebenzele ejimini.
Ukuqeqesha le misipha kufuna ubuchule obulungileyo kunye nokuzilolonga ekufuneka kwenziwe kufuneka kucwangciswe kakuhle. Imiba eliqela kufuneka ithathelwe ingqalelo xa ubanyanga. Ngokobungakanani, i-triceps ithathwa njengesihlunu esincinci njenge-biceps, ke akufuneki sisebenze kakhulu. Ukongeza, sisihlunu esichaphazeleka kakhulu xa usenza imithambo yamagxa amaninzi (njengokushicilela emkhosini) naxa sisenza isifuba (njengokushicilela ibhentshi).
Ukuba esi sihlunu sele sisebenze egxalabeni nakwiiseshoni zepectoral, ukongeza ekubeni mncinci, ayisosisihlunu esidinga umthamo omkhulu womsebenzi. Ngokwenza phakathi kwe-6 kunye ne-9 yechungechunge olusebenzayo kwiseshoni esebenza kwesi sihlunu kungaphezulu kokwaneleyo. Ngokuchasene noko, ukuba sisebenza esi sihlunu ngokugqithileyo, siya kuba sisoyisa kwaye sikhokelele kwezona meko zinzima zokulimala. Oku kunokuthintelwa ngokucwangcisa ukusebenza kwakho kakuhle kwaye unike umzimba wakho konke okufaneleyo phakathi kweeseshoni.
Imiba ebalulekileyo yoqeqesho lwe-triceps
Siza kugxininisa ngakumbi kwezinye zezinto eziphambili ekufuneka sizithathele ingqalelo xa sisebenza ngetriceps. Ukuba sifuna esi sihlunu sibonakale sikhulu kwaye sichaziwe, kufuneka siyazi indlela yokusebenzisa imithwalo kunye nokwenza ubuchule obuhle kwimithambo. Kulilize ukuphatha imithwalo emikhulu ukuba ubuchule abonelangaukuya. Okokuqala, siya kubangela ukuba i-triceps yethu ijongeke uxinzelelo kwaye imithambo ayisebenzi. Okwesibini, bayawandisa amathuba okonzakala kwaye, ke, kuya kulibazisa ukukhula kwethu kuba kuya kufuneka siphumle ngexesha lokuchacha.
Ukusebenza kwezihlunu kunye ne-hypertrophy (jonga Indlela yokufumana ubunzima bemisipha) Kuya kufuneka sisebenze i-triceps kwi-80% yokusebenza kwayo kunye nemithwalo esaziyo ukuphatha ngokwaneleyo ukwenza ubuchule obuhle. Okwangoku apho singenakuyenza yonke indlela okanye singenakho ukuphinda-phinda ngaphantsi kwe-6 ngothotho ngalunye, ngekhe sisebenze kwi-hypertrophy.
Uhlobo ngalunye lwe-triceps yokuzivocavoca ijolise kwisehlo kwinxalenye ngqo yesihlunu kunye nohlobo lokubambelela esikunikayo nako kuyamisela. Le yindlela esinokwahlula ngayo imithambo kuxhomekeke kwisidingo sokukhula kwaye sikwazi ukubasebenza kakuhle kwiiseshoni zokufezekisa i-toning elungileyo.
Isitshixo sokuqeqesha esi sihlunu sinye ngokufanayo nezinye. Ayisoloko isenza inkqubo efanayo kwaye ifuna ulungelelwaniso olutsha emzimbeni, inkqubela phambili kwimithwalo ukunika umsipha amandla kunye nesidingo sokuqhubeka nokukhula kunye nokuphumla okufanelekileyo.
Phumla kwaye uzifudumeze
Into ebalulekileyo ekufuneka uyiqwalasele xa uqeqesho lwe-triceps luphumla. Baninzi abantu abathi, bengazi, bagqitha kule misipha. Iiseshini zokuzilolonga kufuneka zicwangciswe kakuhle ukubanika ukuphumla okufaneleyo. Umthamo woqeqesho kufuneka uhlengahlengiswe ngokusekwe kwiinjongo zakho, kodwa ungagqithi. Ungalibali ukuba i-triceps sisihlunu esincinci esisebenza ngokulula kakhulu kwaye kuthatha ixesha ukubuyela kwiseshoni ye-hypertrophy.
Kuya kufuneka sibuye sikhumbule ukuba isebenza kakhulu njengesihlunu esincedisayo ngexesha lamagxa nesifuba, ke akufuneki sidlule kumthamo woqeqesho. Kubalulekile ukuba uqaphele ukuba, ukuba sifuna ukunqanda ukwenzakala kunye nokwandisa ukusebenza ngexesha lokuzilolonga, kufuneka sifudumeze isihlunu kuqala. Ngale ndlela, siya kuba nakho ukusebenza ngcono ngokwenza umthambo ngayo yonke indlela yabo kwaye siya kukuphepha ukwenzakala okunokwenzeka.
Eyona mithambo ilungileyo yeetriceps
Ukwandisa i-triceps yethu kufuneka senze uthotho lweemithambo ezilinganiswe njengezona zilungileyo kule ndawo. Zezi:
- Ukunyanzelwa kweetrikhi. Kukulungele ukusebenza kuthotho lweempinda ezili-12 kwaye akukho ubunzima bukhulu kakhulu. Kuya kufuneka uthumele ibar ezantsi kunye ne-triceps yakho kwaye wandise iingalo zakho.
- Imithombo yeendaba yaseFrance. Nge bar silala ngomqolo ebhentshini. Siphakamisa ibha kwaye sigobe ingalo de saphantse sayichukumisa ibhar ebunzi. Emva koko sandisa iingalo zethu kwakhona. Apha kubalulekile ukuba neengqiniba zivaliwe kangangoko ukuphucula ukusebenza kweetriki.
- Imvelaphi efanayo. Ngoyena msebenzi ulungileyo wokuthambisa lonke icandelo le-triceps brachii. Imalunga nokuphakamisa umzimba wethu ngokuncika kwimivalo emibini. Izihlunu zethu zepectoral ziya kusebenza njengesixhobo sokufikelela.
Ndiyathemba ukuba ngezi ngcebiso kunye nokutya okufanelekileyo uya kuba nakho ukukhulisa i-triceps yakho.