Ukuzivocavoca okulandelayo kubonisa izibonelo zokuzivocavoca okuhloswe ngazo i-triceps, lezo zimisipha ezibalulekile emhlane wezingalo ezikusiza ukuba wenze konke kusuka ku-push uvule umnyango ukuze uphonse umzimba wakho phansi (ngethemba ukuthi wenza umqhudelwano hhayi ngoba wawa phansi).
Ukuzivocavoca okuvame kakhulu okubandakanya ukuqondisa izingalo ukuze zibandakanye i-triceps njengokungathi ukukhahlela, izandiso nama-dips. Kukhona nezinye izivivinyo eziphumelela kakhulu kunezinye ezingakusiza ekukhetheni umzimba wakho.
Ngezansi kunezici ezihlukahlukene ze-triceps ezithinta umsizi kusuka kunoma iyiphi indlela ongacabanga ngayo.
Dala umsebenzi wakho we-Triceps wokusebenza :
- Abaqalayo : Khetha izivivinyo ezimbili bese wenza ama-1-2 amasethi we-12-16 reps. Zama izinhlobo ezahlukene zokuzivocavoca, njenge-kickback elandelwa ukunwetshwa.
- I-Inter / Adv : Khetha ukuqeqeshwa okungu-1-2 kusuka eqenjini ngalinye, ukukhahlela, izandiso kanye nokuqhutshwa kwamasethi angu-2-3 wezintambo ezingu-8-12, ukuphumula phakathi kokusetha
- Sebenzisa isisindo esanele ukuthi ungakwazi kuphela ukugcwalisa inombolo oyifunayo ye-reps
- Qiniseka ukuthi ufudumala nge-cardio elula ngaphambi kokuba uqale ukuphakamisa izisindo
1 - One Arm Triceps Kickbacks
Ukuhlehlisa kungenye yezinto eziningi zokuzivocavoca zakudala, okusebenza kuzo zonke izinhloko ezintathu zemisipha ye-triceps. Uguqa futhi welula ingalo ngemuva kwakho. Isihluthulelo salokhu kuthutha ukugcina isiteji se-elbow ngempendulo ngayinye.
2 - I- triceps yokukhahlela
Lena inguqulo enkulu kakhulu ye-kickback ngoba awunayo ukwesekwa kwe-back engenhla futhi wenza izingalo zombili ngesikhathi esifanayo. Gcina amadolo azimisele ukugwema ukulimaza emuva kwakho okuphansi. Uma uzizwa ngemuva kwakho, ngizobuyela emuva kwelinye elilodwa le-armce triceps kickbacks.
3 - Izikhalo ezithinta umlenze owodwa
Uma ufuna inselelo yokulinganisela ngenkathi usebenzisa i-triceps yakho futhi, empeleni, ongubani, ungawazama ngomlenze owodwa. Crazy? Mhlawumbe, kodwa hhayi kuphela usebenza ama-triceps akho, usebenza nomgogodla wakho nomzimba wakho ophansi. Ngithanda ukusebenza imisipha eminingi ngesikhathi esifanayo.
4 - Izikhawuli ezingaphezulu
Amaphuzu okuqeda ama-kickbacks enza ngaphezulu kunselelo enkulu ngoba wenza umsebenzi ovela endaweni yeplanki. Ngokusobala lokhu kuyisenzo esiphuthumayo futhi kufanele wazi ukuthi wenzani ngaphambi kokuthi uzame. Ungashintsha ngokubeka amadolo owodwa noma womabili phansi.
5 - Izandiso ze-Triceps
Nakhu okunye okujwayelekile futhi kuthatha ukukhahlela, nakuba manje uhlezi noma umile ukuze amandla adonsela phansi asebenze ngokumelene nawe. Ngalokhu, ubamba isisindo esinzima phezulu futhi unciphisa isisindo ngemuva kwekhanda. Kufanele uhlehle kuze kube yilapho izingalo zakho zisezingxenyeni ezingaba ngu-90. Lokhu kuqala lula futhi kuyashesha kanzima.
6 - Ukukhohlisa Izandiso ze-Triceps
Lokhu kungenye yezinyathelo zami eziyizintandokazi zabaqalayo ngoba wonke umzimba wakho usekelwa futhi ungagxila kakhulu kulawo ma-triceps. Isihluthulelo lapha ukuhamba kancane futhi uthathe izisindo eduze kwezindlebe. Zama ukuthi ungazitholi ebusweni.
7 - One Arm Triceps Izandiso
Lokhu kuhluka kakhulu kwesandiso. Ukwengeza ibhola yokuzivocavoca kwenza ukunyakaza kunzima futhi kuhlanganisa ingqikithi. Ngaphezu kwalokho, usebhange elenza amandla adonsela phansi abonakale kakhulu.
I- Triceps Izandiso nge-Med Ball
Lena inguqulo enkulu yesandiso ngoba ibhola le-med livame ukubanzi, bhala izintambo zakho ukugoba endaweni engokwemvelo. Ungase futhi wengeze ukuphonswa lapha ukuze wenze izinto zibe mnandi. Vele uqiniseke ukuthi kukhona umuntu okuzobamba khona.
I-9 - Triceps Izandiso namaBandla
Enye isandiso, futhi yebo kuningi, usebenzisa ibhande lokumelana. Isihluthulelo lapha ukugcina ingalo engasebenziyo igxilile futhi ulethe izandla eziseduze ngokwanele ndawonye ukuze uthole ukungezwani okuhle ebhentshini.
10 - Phambili Phakamisa Izinyathelo Ze-Triceps
Uma ufuna ukusebenza amaqembu amaningi ama-muscle, ungangezela phambili kancane ukuphakamisa lapha ukushaya emahlombe. Cishe uzofuna ukuhamba kancane bese uqinisekisa ukuthi ushaya umsebenzi ngamunye ngokuhamba kancane nokulawulwayo - Phakamisa, phambuka, bese uphakamisa phezulu bese ugoba izintambo. Uma uqondisa, hlala bese uhlehla.
11 - Vala i-Press Grip Bench
Umshini wokubamba ibhentshi eseduze ungomunye umsebenzi omkhulu wokuzivocavoca futhi owodwa uphinde uhlose esifubeni. Ngithanda ukubeka lokhu kuhamba kanye nama-chest exercises for that bang bang. Yebo, ngidinga impilo. Isihluthulelo lapha ukugcina izandla zivale ndawonye ndawonye kancane ... ngakho igama elithi 'ukumbamba.'
12 - Ama- crushers e-Skull
Ngithanda ama-skull crushers hhayi nje ngenxa yegama. Lokhu ngokuyisisekelo isandiso, kodwa wenza nge barbell futhi izintende zakho zibheke ngaphandle. Ngakho-ke, lapho ibha yehla iminyango yezandla zakho kufanele ibe phezu kwebunzi lakho. Ungacindezeli i-skull yakho.
13 - Amabhuloho wePushdowns
Ngiyathanda ama-pushdowns ngoba ahlose ngempela ama-triceps futhi akuthatha isikhathi eside ukuzwa lo msebenzi. Isihluthulelo lapha ukuqala ngezikhalo ezingama-degree angama-90 bese ushaya phansi. Zama ukugoba ngaphezulu njengoba lokho kungabangela ukuthi izingxube ziqhubekele phambili bese usesebenzisa ukukhula.
14 - Ama- Dips
Ama-Dips. Ubani ongathandi amacimbi? Mhlawumbe abantu abanezinkinga zehlombe. Isihluthulelo sokudiphazela ukugcina ugibele eduze kwebheke noma isihlalo. Uma uya kude kakhulu, uzoba namahlombe. Yenza kube lula ngokugcina izinyawo. Yenze kube nzima ngokuthatha izinyawo noma ukuzenza ngezinyawo.
15 - Triceps Triangle Pushups
Maye, lezi zinzima kakhulu futhi cishe ngeke ukwazi ukwenza okuningi kakhulu, ikakhulukazi uma wenza ezinzwaneni zakho. Uma zikhuni kakhulu, zizame ngamadolo.
16 - One Arm Triceps Pushups
Lezi zinhlayiya zinzima kakhulu kunokuba zibuke futhi ungase ube nesilinganiso esincane kakhulu sokunyakaza njengoba wenza amandla ku-triceps yakho. Ngizoqala phezulu futhi nginciphise kancane uze uhlole ukuthi ungahamba kangakanani.
17 - Triceps Pushups kuBhola
Ukuze wenze lokhu kusebenze, izandla zakho kufanele zisondele ndawonye futhi umzimba wakho ufana nomgqa wokugcoba njengoba ugoba izigqoko zibe yi-pushup. Zama ukubhekana nesitshalo, abantu.