I-8 Eningi Ephumelelayo Exercises Exercises

Izingalo ezinamandla zibalulekile cishe zonke izinyathelo zomzimba ophezulu ozenza nsuku zonke futhi ama-triceps akho ngokuvamile ayisindayo. Noma kunini uma ushaya okuthile-umnyango, umgibeli, i-lawnmower noma i-barbell, usebenzisa i-triceps yakho.

I-Strong ibalulekile futhi, iningi lethu, kanjalo sinomsindo, izingalo ezithintekayo. Ngamanye amazwi, iningi lethu aliyithandi uma i-triceps yethu iqhubeka isinda ngisho nangemva kokuyeka.

Indlela engcono kakhulu yokwakha i-triceps eqinile, eqinile ukukhetha ukuzivocavoca okushaya zonke lezo zimfucu ze-muscle kuzo zonke izindawo.

I-triceps, njengoba igama libonisa, linamakhanda amathathu ahlukene-ikhanda elide, ikhanda le-lateral, nekhanda eliphakathi. Zonke lezi zinhloko zihlangana ngokuzivocavoca, kepha ezinye zihamba zigcizelele izingxenye ezahlukene ze-triceps.

Futhi, ezinye izinhlobo ze-triceps zisebenza kangcono kunabanye, into esiyaziyo kusukela eMkhandlwini waseMelika Wokuzivocavoca.

Esicwaningweni esithunyelwe nge-ACE, abacwaningi bathatha ama-exercisers ngokusebenzisa izivivinyo eziyisishiyagalombili ezivame kakhulu zokuzivocavoca kanye nokusebenza kwemisipha eqoshiwe ngokufaka ama-EMG electrodes ku-triceps yabo.

Ngalolu lwazi, bakwazi ukubeka ama-triceps ama-exercises aphezulu kakhulu.

Lolu cwaningo luthole ukuvivinya oku-8 okuhlukene, kepha awufuni ukukwenza konke lokho okuhambayo ekusebenzeni okufanayo. Okwenzayo ukukhetha izivivinyo ezigcizelela zonke izindawo ezihlukene ze-triceps. I-top 4 ihamba:

• I-triangle pushup - Lo msebenzi ugcizelela zonke izinhloko ezintathu ze-triceps muscle futhi, njengoba kuboniswe ngezansi, kuyisinyathelo esiphumelele kakhulu kulokho.
• Ukuhlaselwa kwezigameko - Lokhu kuhamba kubuye kuhloswe kuzo zonke izinhloko ezintathu ze-triceps, kodwa hhayi nakakhulu njengoba kunxantathu. Lolu hlelo lubuye lube lula ngakho-ke kungase kube ngaphezulu komsebenzisi kunobungane kunamapushups.
• I-triceps izandiso - Kufaka phakathi lo msebenzi kusho ukuthi unokuthutha okugcizelela ikhanda elide le-triceps umsizi, i-complement nice kwezinye izivivinyo.
• I-Triceps i-pushdowns igcizelela ikhanda le-lateral le-triceps yakho, futhi i-complement nice kunezinye izivivinyo.

1 - I-Triangle Pushups

Unxantathu u-pushup cishe uyisivivinyo se-triceps esinzima kunalolu hlu. Kudinga amandla amakhulu emzimbeni angaphezulu, ngakho-ke kungase kudingeke uzame lokhu kuhamba ngamadolo akho futhi kancane kancane usebenze indlela yakho kuze kufike ezinzwaneni.

Kanjani

1. Qala ukunyakaza ngokubeka izandla phezu kombhede ngqo ngaphansi kwesifuba ngeminwe isakazeka futhi izithupha nezibonisi zithinta, okwenza unxantathu ube yinto.
2. Lungisa imilenze endaweni yeplanethi (kanzima) noma ubeke amadolo phansi ukuze kube lula.
3. Qinisekisa ukuthi i-back is flat futhi i-abs zenzelwe njengoba ugoba izintambo, ukwehlisa kuze isikhumba sakho noma isifuba sithinte umthamo. Uma ungakwazi ukuhamba lokho okuphansi, hamba phansi ngangokunokwenzeka futhi usebenze ukwakha amandla anele ukwehlisa yonke indlela ngokuhamba kwesikhathi.
4. Ngaphansi kokunyakaza, izimbambo zakho zizovela ngaphandle.
5. Cindezela emuva ukuze uqale ukugcina i-torso eqinile futhi uphinde usebenzise ama-1-3 we-8-16 reps.

2 - Ukuhlaselwa

Ukubuyiselwa emuva kuyindlela yesibili ephumelelayo kakhulu yokuzivocavoca futhi hhayi kude ngemuva kwe-triangle pushups, engena cishe ngo-88% we-activation muscle.

Ngokudlulisela phambili, kufanele usebenze ngokumelene negodi lokuhambisa isisindo phezulu nangaphansi. Isihluthulelo salokhu kuthutha ukusebenzisa ihlombe lakho ukuze uzinze ingalo engenhla, uvumele isikhonkwane esivele ngemuva kwakho. Uma uzizwa ukuthi ugoli lakho likhuphuka phansi, sebenzisa isisindo esilula ukuze ugcine ifomu elihle.

Kanjani

1. Vula unyawo olungakwesokudla kwisiteji noma kwipulatifomu, uphumule isibopho esifanele esitheni ukusekela emuva.
2. Bamba isisindo ngakwesobunxele bese udonsa i-elbow kuze kube sezingeni eliphansi.
3. Ukugcina i-elbow kuleso sikhundla, wandisa ingalo ngemuva kwakho, ugxile ekwenzeni i-triceps.
4. Yehlisa isikhangiso kuze kube ngaphansi kwama-degree angu-90 bese uphinda u-1-3 amasethi we-8-16 reps.
5. Gxila ekugcinikeni kwesigcawu esiphezulu sempi kulo lonke umzimba.

3 - Ama-Dips

I-Dips iyisivivinyo sesithathu esisebenzayo kakhulu futhi sinzima kuncike ekutheni ubeka kanjani izinyawo zakho.

Kule nguqulo, amadolo ahlosiwe, okwenza umsebenzi ube lula. Ukwandisa izinyawo zakho kuzokwandisa amandla okusebenza.

Isihluthulelo sokugcina lokhu kuphephile ukugcina izinyathelo zakho zisondele esihlalweni noma ebhentshini ukugwema ukuhlunga amahlombe. Qinisekisa ukuthi ugcina amahlombe phansi futhi ahambe ezindlebeni futhi, uma uzizwa ungakhululekile emahlombe, weqa lo msebenzi.

Kanjani

1. Hlala esihlalweni noma ebhentshini ngezandla nje ngaphandle kwezintambo futhi amadolo aguqulwe noma imilenze ivuliwe ngqo (kunzima).
2. Phakamisa izandla bese ugcina isisindo esiseduze esihlalweni noma ebhentshini, ugobe izimbambo, wehlise phansi kuze kube yizicucu ezingaba ngu-90.
3. Gcina izingxube ezikhomba ngemuva kwakho, amahlombe aphansi futhi engekho.
4. Phindela emuva ukuqala nokuphinda ama-1-3 we-8-16 reps.
5. Gwema lo msebenzi uma uzwa ubuhlungu emahlombe.

I-4 - I-Overhead Triceps Extension

Isandiso se-triceps esiphezulu yisenzo sesine sokusebenza ngokuphumelelayo kwe-triceps, esingena ku-76% we-muscle activation. Isihluthulelo salokhu kuhlola ukugcina izingalo eduze kwezindlebe njengoba unciphisa isisindo sakho. Qinisekisa ukuthi ungayenza isivumelwano se-abs ukuze ugcine ukubuyela emuva ekugqibeleni.

Ungenza lo msebenzi uhlezi, njengokuboniswa, noma ukuma. Yikholelwa noma cha, lokhu ukuthutha empeleni kuzwa kunzima uma uhlezi. Ibhola ineza isici samandla omzimba .

Kanjani

1. Hlala esihlalweni, ebhentshini noma ebhola bese ubamba isisindo ezandleni zombili, ukhulise phezulu.
2. Gcina izindlebe eduze kwamahlombe njengoba ugoba izintambo, unciphisa isisindo sekhanda lakho kuze kube yilapho izingxube zisezingxenyeni ezingaba ngu-90 degree.
3. Hlela izingalo, uvumelane ne-triceps uphinde uphinde usebenzise ama-1-3 we-8-16 reps.
4. Gcina i-abs ingenele kulo lonke umsebenzi futhi ugweme ukuvala emuva.

5 - I-Rope Pushdown

I- pushdown yezintambo , evame ukwenza emshinini wekhebula nge-attachment yethambo, ingena ngenombolo yesihlanu, ifuna cishe ukusebenza kwamasuli angu-74%. Umqondo uwukusabalalisa intambo engezansi ekuhambeni ukutshisa imisipha ye-triceps ngempela.

Uma ungenakho ukufinyelela kumshini wekhebula, ungasebenzisa ibhande lokumelana . Yinamathisele phezulu komnyango bese ubopha iphoyinti elingafani ebhentshini cishe ngaphesheya phansi.

Kanjani

1. Emshinini wekhebula enezintambo zokubamba izintambo, ubambelele entambo eduze kwemikhawulo eboshiwe bese uqala ukuzivocavoca ngezigqoko ezinama-degree angama-90, ama-elbow eduze kwesibindi.
2. Ukwandisa izingalo, uthathe izandla phansi phansi, usakaze intambo kancane ngaphesheya lapho uthola izintambo.
3. Letha izibikezelo emuva ukuze uqale uphinde uphinde uhlele ama-1-3 we-8-16 reps.

6 - I-Bar Pushdown

I-bar pushdown ifana ne-pushdown yetambo kodwa isebenzise kangako cishe ngo-67%.

Lokhu kuvame ukuqhutshwa emshinini wekhamera endaweni yokuzivocavoca ngokusebenzisa okunamathiselwe okuncane kwebha, nakuba ungenza nalokhu umsebenzi ekhaya ngebhodi lokuzivocavoca kanye ne-pole noma ibha encane efakwe ngokusebenzisa izibambo.

Isihluthulelo salokhu kushukumisela ukugcina izintambo zimile njengoba ususa isisindo phansi. Uma uphakamisa ibha phezulu kakhulu (uthi, ephakeme kunezinga lezintamo), izingxube zakho zingase zifike phambili, okwenza umsebenzi ungasebenzi kahle.

Kanjani

1. Yima phambi komshini wekhebula, ubambelele ebhajini ngezigqoko ezinama-degree angama-90.
2. Ukugcina ama-elbows amisiwe, phonsa ibha phansi, uxhumane ne-triceps njengoba udlulisa izingalo.
3. Letha ibha phezulu kuze kube sezingeni lesifuba ngaphandle kokuhambisa izintambo bese uphinda ama-1-3 amasethi we-8-16 reps.

7 - Ukukhohlisa Barbell Triceps Izandiso (Skull Crushers)

I-Barbell iqoqa izandiso (noma lokho esikuvame ukubiza ngokuthi ama-crushers we-skull ngenxa yezizathu ezisobala), ungene ngenani elimangalayo eliyisikhombisa, okufaka cishe mayelana no-62% we-muscle activation.

Lokhu kuyamangaza ngoba, uma uke wakwenza lokhu, wazi ukuthi kunzima kangakanani lo msebenzi.

Lokhu akusho ukuthi akufanele ukwenze lokhu, kodwa usebenze ohlelweni oluthile oluthile lokuzivocavoca okuphezulu.

Kanjani

1. Themba ebhentshini, isinyathelo noma phansi bese ubamba i-barbell ngezandla ngebanga le-shoulder shoulder.
2. Qala ukuvivinya umzimba ngokukhulisa isisindo phezu kwekhanda, izintende zibheke ngaphandle kanye nezithupha ngezansi kweminwe.
3. Bend the elbows bese unciphisa isisindo kuze izingqimba kukhona cishe angama-degree angama-90. Lokhu kungaba yingxenye lapho ungafuni ukuchoboza i-skull yakho ngokuya phansi kakhulu.
4. Cindezela i-triceps ukuze uqondise izingalo ngaphandle kokuvala amajoyina.
5. Phinda amaqoqo 1-3 we-8-16 reps.

8 - Vala i-Grip Bench Press

Umshini wokugcina we-bench press ufika ngo-8 njengendlela yokusebenza ephumelelayo ye-triceps, okufaka cishe u-62% we-muscle activation. Lokhu kuhilela kuhlanganisa nesifuba esithile, okungenzeka ukuthi i-triceps ayisebenzi kangcono nakwezinye izivivinyo.

Lokhu akusho ukuthi akufanele ukwenze lo msebenzi. Eqinisweni, lokhu kungaba umsebenzi omkhulu uma usebenza kokubili esifubeni kanye ne-triceps ku-Workout efanayo.

Ukwenza lokhu kuhamba ekupheleni kwesisindo sakho se-esifubeni kungashushumbisa i-triceps ngaphambi kokuthi uqhubekele ekuhambeni okubhekiswe kakhudlwana.

Kanjani

1. Themba ebhentshini noma isinyathelo sokubamba i-barbell ngezandla mayelana nobubanzi be-shoulder-width.
2. Qala ukuzivocavoca nge-elbows bent kanye ne-barbell ehamba phambili ngaphezu kwe-ribcage.
3. Cindezela isisindo ngqo phezu kwe-ribcage, egxile ekwenzeni i-triceps.
4. Yehla futhi uphinde usebenzise ama-1-3 we-8-16 reps.

_Umthombo

_{Boehler B, Porcari J, uKline D, et al. Ucwaningo oluxhaswe yi-ACE: Ukuzivocavoca Okuhle Kakhulu. I-American Council on Exercise Certified News, ngo-Agasti 2011.}