I-triceps pushdown ingenye yezindlela ezinhle kakhulu zokuthuthukiswa kwe-triceps. Izinguquko zifaka ukumbamba isikhundla nesiphathi sethambo esikhundleni se-bar enezingqimba. Ukwenziwe kahle, lo uyashisa ngempela.
I-triceps i-bracei muscle itholakala ngemuva kwengalo engenhla futhi iqukethe amakhanda amathathu. Kuyinto umsizi omkhulu kunabiceps phambi kwengalo. Ukwakha i-triceps enkulu kuyisihluthulelo sezingalo ezinkulu nxazonke uma inhloso yakho.
Qaphela ngalokhu kuvivinywa uma unobungozi be-elbow noma uma uhlakulela ukukhathazeka kwe-elbow esikhathini eside. Uma ungumuntu omusha kulo msebenzi, njengenjwayelo, qala ngezinsimbi zokukhanya ukuze uzizwe ngendlela efanele.
1 - Ukubeka uMzimba we-Triceps Ukuguqulwa
Isikhundla somzimba
- Bhekisisa umshini wokucubungula i-triceps umshini wekhebula bese uqonda ibha yekhamera enezingqimba nge-grip. Lungisa ibha ukuze ihlale ngezinga lesifuba.
- Tuck the elbows ezinhlangothini bese ubeke izinyawo ngokunethezeka, kancane kancane.
- Ukuqala, setha isisindo esiphansi nge-pin nokulungiswa kwe-plate bese uqhuba ukuphindaphinda okumbalwa ukuze ubone ukuthi idivayisi isebenza kanjani. Izinguquko zalo mshini zingabandakanya nezinye izindlela zokulinganisela.
2 - Ukuhamba komzimba, Ukuhlola Amaphuzu nokushintsha
Ukuhamba komzimba
- Bamba izibilini.
- Phonsa phansi ibha yesibambo kuze kube yilapho ama-elbows enwetshiwe ngokuphelele kodwa engakabi endaweni eqondile, evinjiwe. Bhonqa ngamadolo kancane kwi-pushdown kodwa uhlale uqotho ngangokunokwenzeka nge-back straight. Ungadingi imisipha yangemuva nangamahlombe ngokuguqa phambili kakhulu. Gcina izingxenyana eziseduze nomzimba bese uphumelela phansi.
- Vumela ibha ukuthi ibuyele endaweni yokuqala ngaphansi kokulawula, bese uzama ukungahambisani nezisindo. (Ngiyazi - lawo ma-triceps angase avutha emuva lapho!)
Hlola Amaphuzu
- Ungavumeli ukuthi ama-elbows aphumele ngaphandle ekuqhumeni okuphansi ngoba lokhu kuzokwenqabela umsebenzi ku-triceps bese ubeka ukucindezeleka okungafuneki ehlombe.
- Push phansi phansi ngokushelelayo nangokulinganayo ezinhlangothini zombili.
- Ungaphenduli emuva ngemuva nangamahlombe ukuze ucindezele isisindo phansi; lokhu kuyisivikelo sempi!
- Vumela amadolo aguqe kancane kwi-pushdown.
Nikeza i-triceps yakho ikhefu bese uhambisa emgqeni wekhebula .
Ukuguquka Kwendophi Okunamathiselwe
Uma ukuvocavoca kwakho kunomshini wekhebula ne-pulley osetshenziselwa kulo msebenzi, kungenzeka ukuthi futhi unokukhethwa kokunamathiselwe okunamathiselwe. Lezi zingabandakanya i-EZ bar, i-V-angled bar, nokunamathiselwe kwentambo.
Ungangezela ezihlukahlukene ku-triceps yakho yokuvivinya umzimba ngokusebenzisa okunamathiselwe ngentambo. Kubonakala sengathi ubude obunzima bendophi, buboshwe ekupheleni kwawo konke nge-loop yensimbi enkabeni yokuhlanganisa nekhebula.
Ukusebenzisa okunamathiselwe kwetambo kungalula ukuzama kakhudlwana ku-triceps phansi kwe-pushdown uma uyeka kancane phansi. Ifomu nokunyakaza kuyafana nokunamathiselwe kwentambo njengenguqulo yebha.