Ama-Dumbbell asephenduke ithuluzi elibalulekile lokuqeqeshwa kanye nabo bonke abafuna ukuba sesimweni esihle. Ziyigajethi ephelele yokusiza ukuthuthukisa imisipha futhi, uma kuziwa uthole ama-triceps amakhulu, the ama-dumbbell exercises yizona ezifanele kakhulu. Sincoma ukuthi uqale ukuqeqeshwa khona manje futhi, uma ungakabi nawo ama-dumbbell emthwalweni wakho wokuqeqeshwa, uzowathenga ngokushesha okukhulu. I-triceps yakho izokubonga.
Ngama-dumbbell ungakwazi ukuzivocavoca amaqembu amakhulu emisipha futhi ubonise umzimba wakho omkhulu kule nkathi noma, okungcono kakhulu, unyaka wonke. Futhi uzoqaphela umehluko phakathi kokuqeqesha le misipha futhi ungenzi kanjalo, ngoba i-triceps ethuthukisiwe izokunikeza ukubukeka okunamandla futhi uzobukeka unamandla.
Ukwazi ama-triceps akho: ukuthi ayini nokuthi kungani uwaqeqesha
Uma ungumthandi oshisekayo wezemidlalo nokuqina, uzokwazi kahle ukuthi i-triceps iyini nokuthi kungani sigcizelela kakhulu ukuthi uqale ukusebenza ukuze uziqinise. Kodwa uma usaqala kulo mkhuba wezemidlalo futhi ufunda izisekelo zokuqina, ungase ulahleke kancane mayelana nokuthi i-anatomy nemisipha kusebenza kanjani.
Kufanele wazi ukuthi kukhona amaqembu emisipha ahlukene emzimbeni. I-triceps ngempela umsipha owodwa, kodwa linani? amakhanda amathathu futhi yingakho igama layo. Lawa makhanda noma izingxenye zihlukaniswa njengekhanda elide, ikhanda eliphakathi, kanye ne-lateral head triceps. Kungumsipha obalulekile ngoba ukusebenza kwawo kahle kuncike ekutheni singakwazi yini ukuhambisa indololwane kahle, siyelule futhi, ekugcineni, siyinyakazise kahle ingalo. Manje, ngisho noma kuwumsipha owodwa, ngayinye yalezi zingxenye ezintathu noma amakhanda kufanele kusetshenzwe ngokucophelela.
Ukusebenza kungesinye sezizathu eziyinhloko zokuthi kungani sikweluleka sebenza i-triceps, ngoba ngokuhamba kweminyaka nangokuma okubi noma ukunyakaza okuphindaphindayo, izicubu zethu ziyaguga futhi zilimale. Abanye ama-triceps aqinile Bazosivumela ukuthi siqhubeke nokulondoloza ukuhamba kwezingalo nokuzimela kwethu. Uma imisipha iqinile, sizogwema ukulimala kanye nezifo eziwohlokayo kuzo. Ngaphezu kwalokho, amalunga ethu nawo azozuza ngokuba nokunyakaza okulungile kanye nemisipha eqinile.
Lezi yizivivinyo ezinhle kakhulu ze-dumbbell ukuze uthole i-triceps enkulu
Akukhona mayelana nokuthatha ama-dumbbells nokwenza izivivinyo ze-triceps ngokunyakaza okuhlanyayo, kodwa kukhona uchungechunge lokuzivocavoca noma ukunyakaza okusebenzayo ikakhulukazi, ngoba kusebenza kahle kakhulu imisipha endaweni. Qaphela lezi zindlela esingazithatha njenge Ukuzivocavoca okungcono kakhulu kwe-dumbbell ukuthuthukisa i-triceps.
Izandiso ze-Dumbbell Triceps ezingaphezulu
Uma wenza Izandiso ze-triceps ezingaphezulu kwe-dumbbell Uzobe usebenza ikhanda elide lomsipha futhi, njengoba lena ingxenye enkulu yalo, uzoliqinisa kakhulu. Ukuze ukwenze kufanele nje:
- Hlala ebhentshini (uma kungenzeka ine-backrest), futhi ubambe i-dumbbell ngezandla zombili ngaphezu kwekhanda lakho.
- Kwenze ukuze izindololwane zakho zibekwe eduze nezindlebe zakho ngenkathi wehlisa i-dumbbell ngemuva kwekhanda lakho, bese ugoba izindololwane zakho.
- Uma usuzehlise ngokuphelele, nweba izindololwane zakho bese ubuyela endaweni yokuqala.
Kubalulekile ukuthi, ngenkathi uzivocavoca, ugcine umhlane wakho uqondile, ukuze isimiso siphumelele futhi ukuze ungalimazi umhlane wakho.
I-Triceps Kickbacks nge-Dumbbells
Ngalo msebenzi sifuna ukusebenza ikhanda elingemuva le-triceps. Indlela yokwenza yile:
- Yiba nebhentshi eduze ukuze uphumule idolo nesandla sakho esisodwa.
- Ngesinye isandla bamba i-dumbbell.
- Gubha indololwane kuyilapho ingalo engenhla ihlezi ihambisana nephansi.
- Ngengalo yakho yeluliwe, nweba indololwane yakho emuva bese ubuyela endaweni yokuqala.
I-Dumbbell Triceps Cindezela ku-Flat Bench
Ukuzivocavoca kwe-Flat Bench Dumbbell Triceps Press kukuvumela ukuthi usebenze wonke umsipha we-triceps. Yingakho sinentshisekelo kangaka. Yenza lezi zinyathelo:
- Ulele ebhentshini eliyisicaba, bamba i-dumbbell esandleni ngasinye kuyilapho izingalo zakho zelulelwe esifubeni sakho.
- Ngezindololwane zakho eduze nomzimba wakho, gobisa ama-dumbbell phansi emaceleni akho, ngasesifubeni sakho.
- Yelula izingalo zakho futhi wenze enye iseshini.
Izandiso ze-Dumbbell Triceps
Lokhu kunyakaza kusiza ukusebenza kwekhanda elide le-triceps. Izinyathelo okumele zilandelwe yilezi:
- Bamba i-dumbbell esandleni ngasinye bese ulala phansi ebhentshini elithambile.
- Gcina izingalo zakho zinwetshiwe futhi izindololwane zakho zigobe kancane ngaso sonke isikhathi njengoba wehlisa ama-dumbbell ngaphambili.
- Ukuze ubuyele endaweni yokuqala, nweba izingalo zakho.
Zama ukungasisebenzisi ngokweqile isisindo ukuze ungalayishi imisipha yakho futhi uzilimaze.
I-Dumbbell French Press
Kulokhu uzobe usebenza amakhanda amade namaphakathi e-triceps. Indlela yokwenza ayinzima kakhulu:
- Lala ebhentshini eliyisicaba ngenkathi ubambe i-dumbbell esandleni ngasinye.
- Nweba izingalo zakho phezulu bese wehlisa ama-dumbbell ngasebunzi lakho ngenkathi ugoba izindololwane zakho.
- Phinda futhi, welula izingalo zakho.
Ungasheshi ngalo mnyakazo ngoba ungalimaza izindololwane uma uwenza kabuhlungu.
Ingabe ufuna ukuthola inzuzo eyengeziwe ohlelweni lwakho lokuzivocavoca lwe-triceps dumbbell?
Uma ufuna ukwandisa amathuba akho okuqinisa i-triceps yakho ngenxa yalezi zivivinyo, kunezindlela ezithile ezingakusiza:
- Yenza uchungechunge lwezikhathi ezingaba ngu-10-20 ngesonto. Uma uzihlukanisa zibe izikhathi ezi-2 noma ezi-3, uzovumela imisipha yakho ukuthi ilulame kahle emzamweni.
- Khulisa umthwalo njengoba uqinisa imisipha yakho. Ngeke ukwazi ukuthwala amagremu afanayo ekuqaleni njengalapho usunezinyanga uziqeqeshe. Khulisa kancane kancane ukuze imisipha iqhubeke nokukhula.
- Okunye ukuzivocavoca ukuze ungacikeki noma ukhathele ngenkathi uziqeqesha.
- Nakekela ukudla kwakho futhi uphumule phakathi kweseshini ukuze ungaziphushi ngaphezu kwalokho okudingekayo futhi unempilo.
Ungakwenza kanjena thola i-triceps emikhulu ngokuzivocavoca kwe-dumbbell ngempumelelo nangesikhathi esifushane.