I-Dumbbell triceps

ukuthuthukiswa kwe-triceps

Sonke sifuna ukuba nengalo enkulu futhi ngalokho siya ejimini siyosebenza ekwakheni umzimba. Kodwa-ke, abantu abaningi abazi ukuthi imisipha emikhulu ezingalweni akuyona ama-biceps kepha ama-triceps. Awusoze waba nezitho ezinkulu, eziqinile uma ungahlaseli amakhanda amathathu we-triceps kahle. Kunezindlela eziningi zokusebenza lo msipha, futhi abantu abaningi bakhetha ukusebenza imisipha. ama-dumbbell triceps.

Ngakho-ke, sizonikezela le ndatshana ukukutshela ukuthi iziphi izivivinyo ezinhle kakhulu zokwenza ama-triceps ngama-dumbbells nezinye izeluleko ezivame kakhulu.

I-Dumbbell triceps

thuthukisa ama-triceps ngama-dumbbells

Khumbula ukuthi yimisipha enayo amakhanda amathathu okufanele asetshenziselwe ukuhlukaniswa futhi ndawonye ukuze kube nemiphumela emihle. Ungasebenza kokubili ngesisindo somzimba wakho, ama-triceps ngama-dumbbells nange-barbell. Sizonikeza amathiphu ngezinzuzo zokusebenzisa ama-triceps ngama-dumbbells.

Futhi ukuthi ukusebenza kwale misipha usebenzisa ama-dumbbells kungaletha izinzuzo ezithile ekuthuthukiseni leli qembu lemisipha. Isibonelo, lapho sisebenza ama-triceps ngama-dumbbells singalungisa izinkinga zokulinganisa emzimbeni wethu. Impela, abaningi bethu banengalo ethuthuke kakhulu kunenye futhi kulula ukuyikhulisa. Ngama-dumbbells sisebenza ngokungafani futhi siyakwazi ukusebenzisa isisusa esiphelele engxenyeni yomzimba futhi senze izicubu zisebenze ngokuphelele. Uma sisebenza ngebha, wonke umzimba ungafinyelela buyisela lokho kungabi namandla eqenjini lezicubu lengalo ethile.

Ngokuvamile, ama-triceps asebenza ngama-dumbbells athanda ububanzi bokunyakaza. Ububanzi bokuhamba noma bokunyakaziswa kokuzivocavoca sonke isikhala esisigudlukayo ngenkathi senza ukuvivinya umzimba. Ngemigoqo imvamisa sikhawulelwa kakhulu kulolu hlu lokunyakaza. Ake sibheke ukuthi yiziphi izivivinyo ezinhle kakhulu zokwenza ama-triceps ngama-dumbbells.

Ukuzivocavoca kwe-triceps okuhle ngama-dumbbells

ama-triceps amakhulu

Izandiso ezimile ze-Dumbbell

Kuwumsebenzi odala ukusha kuleli qembu lemisipha kalula. Akudingeki uthathe isisindo esiningi futhi kufanele ubuke ukuthi inqubo ilungile ukugwema ukulimala. Umhlane kufanele uqonde kulo lonke ukunyakaza futhi ingqikithi kufanele ihlale isebenza. Ngale ndlela, siqinisekisa ukuthi isisindo esiningi kakhulu asibekiwe emhlane ongezansi. Kumele futhi siqaphele lapho siphakamisa i-dumbbell ukuze ingashayi ekhanda lethu.

Kunconywa ukuthi ubambe ingalo yokuphakamisa i-dumbbell ngenye ingalo yethu ukukhuthaza ukuzinza kokuhamba. Khumbula ukuthi lo msebenzi awunakho ukulayishwa okuqhubekayo okushiwo kakhulu ngoba sisebenza ekhoneni lapho ama-triceps engakwazi ukusebenzisa amandla amakhulu kakhulu. Njengoba kungukuzivocavoca ngendololwane, kuyinkimbinkimbi ngokwengeziwe, ama-triceps angalinganisa ukuthunyelwa kalula, njengokungathi kuyisizinda esine-bar.

I-Dumbbell Triceps: I-Bench Dumbbell Extensions

Lokhu kuvivinya umzimba kubalulekile ukuthuthukisa inhloko ende yama-triceps. Ukuze wenze lokhu, kufanele ubambe ukugijima ngaphezu kwekhanda lakho ngezandla zombili bese uya phezulu naphansi ngokuguquguqula izindololwane zakho. Qaphela i-overextension yendololwane ngoba ingadala izinyembezi. Njengenjwayelo, kufanele silungise imithwalo iye ezingeni lethu.

I-Dumbbell French Press

Yize lokhu kuvivinywa kwenziwa ngempumelelo ngebha, kungenziwa futhi ngama-dumbbells. Idizayinelwe ukwenziwa ngokubamba okungathathi hlangothi ku ungenzi umonakalo omkhulu engxenyeni yendololwane. Abantu abaningi abawuthandi lo msebenzi ngoba ukuqashwa kwe-fiber akuhlobene kakhulu nokukhathala. Njengoba abaningi behlobanisa ukukhathala nokuvivinya umzimba kwenziwe kahle, abalusebenzisi lolu hlelo lokuthuthukisa leli qembu lemisipha.

Ama-curls we-Dumbbell nezindololwane ezivulekile

Le yindlela yokusebenza kwama-triceps ngama-dumbbells avela kolunye uhlangothi. Kuyindlela enhle yokuthola amandla. Ukwenza lokhu kulimala Kufanele ugcine isisu sakho siqinile ngaso sonke isikhathi, ugcine umqolo wakho uqonde futhi uqaphele ukuhamba kwama-dumbbells.

Ezinye izindlela zokusebenza ama-triceps

isizinda se-triceps

Kunokuzivocavoca okuningi okungasebenzi ama-triceps ngama-dumbbells, kepha angasebenza ngokufana noma asebenze kangcono. Isibonelo, lapho sisebenza esifubeni sethu futhi senza umshini wokucindezela ibhentshi wakudala sizosebenza kahle ama-triceps ethu. Eqinisweni, kulo msebenzi kunemikhawulo ehlukene esisiza ukuthi sazi ukuthi iyiphi ingxenye yesicubu engakhuli kahle. Uma ingxenye lapho siphakamisa khona umgoqo esifubeni isibiza kakhulu, ngukuthi i-pectoral yethu ayithuthukisiwe kahle. Kodwa-ke, uma ingxenye enzima kakhulu kithi ukwandiswa kokugcina kwendololwane ukukhuphula ibha, kungukuthi ama-triceps ethu awathuthukisiwe kahle.

Ngama-push-up avaliwe singasebenza futhi naleli qembu lemisipha, kuwumsebenzi othakazelisa kakhulu ngoba singasebenza ngesisindo somzimba wethu futhi akukho ukufakwa okudingekayo. Okufanayo kuya kuma-triceps bench dips.

Insalela yekhalori

Njengoba ngihlala ngikhuluma kuzo zonke izindatshana ezihlobene nokuzuza kwemisipha, into yokuqala okufanele siyicabangele ibhalansi yamandla ethu ekudleni. Umzimba wethu uyakuqonda ukukhuthazeka futhi ukukhiqizwa kwesisindo esisha samandla kubiza kakhulu umzimba. Ngakho-ke, ngeke sikhiqize isisindo esisha semisipha uma singenayo insalela yamandla isikhathi eside. Ukufeza insalela yamandla sidinga ukudla ama-calories amaningi empilweni yethu yansuku zonke kunalokho esikudlayo.

Ukuthola ikhalori okuphezulu kunalokho okudliwayo yaziwa ngegama le-caloric surplus. Izidingo zethu zamandla ekulondolozeni isisindo zihlukaniswe izindleko zethu zokusebenzisa umzimba ngokungeziwe ekusebenzeni komzimba okungahlobene nokuvivinya umzimba. Kulokhu kufanele sengeze umsebenzi womzimba esiwenza ngesikhathi sokuqeqeshwa kwesisindo futhi uma senza i-cardio. Ama-calories aphelele esiwatholayo ukuphuza okufanele sikudle ukuze sigcine isisindo. Uma sifuna ukuzuza ubukhulu bemisipha kumele sikhulise kusho i-cal nge-300-500 kcal, kuya ngenhloso yethu nezinga lethu. Ngaphandle kwale nsalela yamakhalori asikwazi ukwenza ama-triceps ethu akhule.

Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuthi ungasebenza kanjani ama-triceps ngama-dumbbells.


Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.