Isendlalelo se-triceps

ingemuva elifanayo

Lapho siziqeqesha ejimini, izingalo zethu zibeka phambili ama-biceps. Impela senze izivivinyo ze-biceps futhi sikhohlwe okunye mayelana ne-triceps. Le misipha yakhiwa ngamakhanda amathathu futhi ibalulekile engalweni yethu ukuze ibukeke inkulu. Kuyathakazelisa futhi ukuthuthukela ukuvivinya umzimba okuyisisekelo njengokushicilelwa kwebhentshi kanye nomshini wezempi. Ama-triceps abuthakathaka ngeke akuvumele ukuthi uthuthuke kulezi zivivinyo eziyisisekelo. Ngakho-ke, sizokukhombisa ukuthi ungayenza kanjani ifayili le- isizinda se-triceps, okuwumsebenzi oyisisekelo wokuthuthukisa amandla nobukhulu bemisipha.

Uma ufuna ukwazi kabanzi nge-triceps engezansi, lokhu okuthunyelwe kwakho.

Insalela yekhalori yokuthuthukisa ubukhulu bemisipha

triceps amakhanda

Into yokuqala okufanele ibhekwe ukuthuthukisa ubukhulu bemisipha ibhalansi yamandla ekudleni. Sidinga ukuba semali eseleyo yekhalori ngokuhamba kwesikhathi ukuze sithuthuke futhi sakhe imisipha. Akusizi ngalutho ukwenza izivivinyo ezinhle kakhulu ekwakhiweni kwesisindo semisipha, uma singenayo le nsalela yekhalori. Ama-calories amaningi ekudleni kwakho awadlile nje ekudleni ngokweqile ekusebenziseni kwakho kwamandla kwansuku zonke. Isibonelo, uma udinga i-2500 kcal ukuze ukwazi ukugcina isisindo sakho nsuku zonke, ungadla okungu-20% ngaphezulu kwalawo khalori ukuze uthole isisindo semisipha.

Okunye kokuzivocavoca okuyisisekelo okusetshenziselwa ukuthuthukisa amandla nobukhulu bemisipha kuma-triceps kungaphansi kwe-triceps. Kunezindlela eziningi nokuhlukahluka kokwenza ama-triceps dips, kepha ayikho kuzo ezosebenza uma singekho kwinsalela yekhalori eqhubekayo ngokuhamba kwesikhathi. Kufanele futhi unakekele ezinye izinto eziguqukayo njenge ivolumu yokuqeqesha, umfutho, imvamisa, izikhathi zokuphumula, ukulala, nemisebenzi yansuku zonke yomzimba. Zonke lezi zinto eziguqukayo kanye nohlelo olufanele ekuzivocavoca kuzokwenza ama-triceps akho akhule ngendlela ebulalayo.

Isendlalelo se-triceps

ingemuva lebhentshi le-triceps

Kungumsebenzi owenziwa ukuthuthukisa amandla nokusebenza kwaleli qembu lemisipha. Ngokuvamile, usebenza ngokuphindaphinda okuphansi ngamandla amakhulu ukukhiqiza ukuqhuma. Kufanele kukhunjulwe ukuthi kuwo wonke amaqembu emisipha kukhona izivivinyo lapho usebenza khona ukuphindaphinda okuphansi kepha ngomthwalo ophakeme. Endabeni yama-triceps lo msebenzi uyisisekelo.

Kungokunye kokuzivocavoca okuphumelela kakhulu ukukhulisa ubukhulu bemisipha futhi, ukukwenza, Sizosebenzisa isisindo somzimba wethu ukusebenza imicu eminingi yemisipha. Uma udinga ukuthola amandla ezandleni zakho, ungaqala ukwenza lokhu kuhamba ebhentshini noma usebenzise usizo emshinini. Emshinini we-triceps dips kunezisindo ezikusiza ukuthi uphakamise futhi ungasebenzisi ngokugcwele isisindo somzimba wakho. Uma usenamandla anele okuphakamisa umzimba wakho, kuzofika isikhathi lapho ungenza khona ukuphindaphinda okuningi okungasebenzi kahle.

Masingakhohlwa ukuthi uhla lokuphindaphinda lwe-hypertrophy olwenzekayo kufanele lube phakathi kuka-6 no-20 futhi ngamandla asondele ekuhlulekeni kwemisipha. Okwamanje lapho sinamandla amakhulu kulolu hlobo lokuzivocavoca, kwenzeka into efanayo ngama-chin-ups. Kungalesi sikhathi lapho kuzofanele sengeze umthwalo emzimbeni wethu. Leyo ballast ingaba yisivikelo se-compress esisenza sibe nesisindo esingama-kilos ayi-10 ngaphezulu futhi sinqobe ukumelana okusha. Singasebenzisa futhi iketanga esizobophela kulo idiski ngesisindo futhi kusibiza kakhulu ukuthola isisindo somzimba wethu.

Kubalulekile ukwazi inqubo ekulesi sivivinyo ukuze singazilimazi.

Amasu weTriceps

ingemuva lomshini we-triceps

Sizokutshela ukuthi isikhwama se-triceps senziwa kanjani ngendlela efanele ukugwema ukulimala.

  • Ngena emshinini bese uvumela izingalo zakho ukuba zigaxe ezinhlangothini zakho ngaphambi kokubamba okufanayo izithupha zakho zikhomba ngophakathi.
  • Sizokhipha izihlakala zakho ngemuva kwakho ukuvumela izindololwane zakho zigobeke. Akumele siqinisekise ukuthi izindololwane zihambisana nezingalo zangaphambili.
  • Uma sisebenzisa umshini kumele sibeke amadolo ahlukaniswe ngokuphelele emsamo. Ngaphandle kwalokho, singawela izinyawo zethu ukusinikeza ukuzinza okukhulu ekukhuphukeni nasekuweni.
  • Lapho sesikwenzile ukuphindaphinda kokuqala, kuzofanele sehlise kancane kuze kube yilapho ama-biceps ethinta ingalo ukuze aqiniseke ukuthi ama-triceps enwetshiwe afinyelela phezulu. Kulolu hlobo lokuzivocavoca, ungasebenza ngamabanga ahlukene wokunyakaza ukuze ugxile kakhulu kuphethini yokuhamba. Noma kunjalo, uhla olugcwele njengoba kushiwo.
  • Izingalo kufanele zibuyele endaweni yokuqala, ukwenza izivumelwano nokukhama okudabukisayo njengoba sikwenza.

Ngokufanelekile, qala ukuphinda lo msebenzi ku uchungechunge lwe-3-4 oluphindaphindiwe kuze kufike ku-10. Njengoba sithuthukisa inqubo yethu namandla ethu, singakhuphula inani lochungechunge noma lokuphindaphinda. Njengoba sishilo ngaphambili, kuzofika isikhathi lapho sinamandla amaningi nobuchule obuhle futhi lokhu kuvivinya umzimba kuzodingeka kwenziwe nge-ballast. Futhi kunabantu abaningi abangenza ukuphindaphinda okuningi kwe-flat kuyasebenza ku-hypertrophy. Esimweni lapho usebenzisa khona usizo ukukhuphuka, inqubekela phambili isuselwa ekwehliseni umthwalo okwenza kube lula kuwe ukukhuphuka.

Ngalesi sivivinyo ungasebenza futhi nengxenye yesisu ne-lumbar njengoba isiza ukuzinzisa umzila wonke.

Ukuzivocavoca okuhlukahlukene

Lokhu kuvivinya nakho kunokuhlukahluka okuthile. Kungenziwa ebhentshini noma kumshini okhethekile. Umshini unezibambo ezimbili esingazithatha kulezi zikhundla ezintathu: hlangothi, othambekele futhi supine. Uhlobo ngalunye lokubamba lunezinzuzo zalo kanye nomthelela walo engxenyeni yeqembu lemisipha elishiwo. Imvamisa lapha asidingi ukuhamba ibhande njengoba sizophatha isisindo esikhulu.

Ngakolunye uhlangothi, singayisebenzisa nasemabhange, kepha ububanzi bayo bokuthuthuka buncane kakhulu. Ebhentshini akufanele sithwale isisindo somzimba wethu futhi kungekudala sizodinga ama-disc esizowabeka esiswini ukukhiqiza ukumelana okukhulu.

Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi nge-triceps fundus nokwenza kwayo.


Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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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.