Zochita 8 Zowonongeka Kwambiri Triceps

Mikono yamphamvu ndi yofunika pafupifupi pafupifupi gulu lililonse lakumwamba lomwe mumapanga tsiku ndi tsiku ndipo maulendo anu amtunduwu amakhala olemera kwambiri. Nthawi iliyonse mukakankhira chinachake-chitseko, woyendetsa galimoto, katsamba kapena mabulosi, mumagwiritsa ntchito triceps yanu.

Wamphamvu ndi wofunika ndipo, kwa ambiri a ife, momwemonso tili ndi zida zomveka bwino. Mwa kuyankhula kwina, ambiri a ife sitikukonda pamene triceps yathu imapitirizabe kuyima ngakhale titasiya.

Njira yabwino yopangira tizilombo tolimba ndi olimba ndikusankha zovuta zomwe zimagunda minofu yonse.

Ma triceps, monga dzina limatchulira, ali ndi mitu itatu-mutu wautali, mutu wothandizira, ndi mutu wamkati. Zonsezi zimachita mgwirizano pakati pa masewera olimbitsa thupi, koma zina zimatsindika mbali zosiyanasiyana za triceps.

Ndiponso, machitidwe ena a triceps ndi othandiza kwambiri kuposa ena, zomwe timadziwa kuchokera ku American Council on Exercise.

Mu kafukufuku wopangidwa ndi ACE, ofufuza adagwiritsa ntchito masewera asanu ndi atatu omwe amagwiritsidwa ntchito kwambiri popanga maulendo osiyanasiyana komanso kulembetsa mitsempha mwa kuika ma electrodes ku ma triceps.

Ndidziwitseni, adatha kuika machitidwe abwino kwambiri a triceps.

Kafukufukuyu anapeza masewero 8 osiyana, koma simukufuna kuchita zonse zomwe zimayenda mofanana. Chimene mumafuna ndi kusankha masewero omwe amatsindika mbali zosiyanasiyana za triceps. Mapamwamba 4 amasuntha:

• Triangle pushup - Ntchitoyi ikugogomezera mitu yonse itatu ya minofu ya triceps ndipo, monga momwe tawonetsera m'munsimu, ndizomwe zimayenda bwino kwambiri.
• Zowonongeka - Kusunthika uku kumaphatikizapo mitu itatu yonse ya triceps, koma osati mochuluka kwambiri ngati katatu pushup. Ntchitoyi imakhalanso yophweka kotero kuti ikhoza kukhala yowonjezera kwambiri kuposa yogwiritsira ntchito pushups.
• Kuwongolera zoonjezera - Kuphatikizapo zochitikazi kumatanthauza kuti muli ndi kusuntha komwe kumatsindika mutu wautali wa triceps minofu, zabwino kumangiriza ku zochitika zina.
• Triceps kusokoneza kumatsindika mutu wotsatira wa triceps, kachiwiri zabwino kumangiriza ku zochitika zina.

1 - Triangle Pushups

The Triangle Pushup N'kutheka kuti ndizovuta kwambiri pazolembazi. Imafuna mphamvu yaikulu yamtundu wapamwamba, choncho mungafunikire kuyesa kugwedezeka ndikuyamba kuyenda pang'onopang'ono mpaka kumapazi.

Bwanji

1. Yambani kusunthira mwa kuyika manja pa chipewacho pansi pa chifuwa ndi zala zikufalikira ndipo zala zazikulu ndi zogwedeza zimakhudza, kupanga mawonekedwe a katatu.
2. Lembetsani miyendo m'dothi (zovuta) kapena kuwerama pansi kuti mukhale mosavuta.
3. Onetsetsani kuti kumbuyo kuli phokoso ndipo abs ikugwira ntchito ngati ukuweramitsa, mpaka kugula mpaka chifuwa kapena chifuwacho chikugwiritsira ntchito mphasa. Ngati simungathe kupita pansi, pitani mozama momwe mungathere ndikugwiritse ntchito kuti mumange mphamvu zokwanira kuti muchepetse nthawi yonse.
4. Pansi pa kayendetsedweko, zigoba zanu zidzatulukira kumbali.
5. Pewani kumbuyo kuti muyambe kusunga mwamphamvu kulimbitsa ndi kubwereza kwa 1-3 maselo 8-16.

2 - Zovuta

Kupititsa patsogolo ndi njira yachiwiri yogwira ntchito yoyendetsa bwino komanso yosasunthira patsogolo pushups triangle, kubwera mkati pafupi 88% ya minofu kuyambitsa.

Pogwedezeka, muyenera kugwira ntchito yolimbana ndi mphamvu yokoka. Chinsinsi cha kusuntha ndiko kugwiritsa ntchito mapewa anu kuti mutsimikizire dzanja lanu lakumtunda, kulola kuti mfutiyo ikule kumbuyo kwanu. Ngati mukumva kuti chigoba chanu chikutsika pansi, gwiritsani ntchito kulemera kwake kuti mukhale ndi mawonekedwe abwino.

Bwanji

1. Lembani phazi lamanja pa sitepe kapena penti, mupumire chingwe choyang'ana pamphuno kuti mutsimikizire kumbuyo.
2. Gwirani kulemera kwa dzanja lamanzere ndikukoka chigoba kuti mufike pamtunda.
3. Pogwiritsa ntchito chigoba pamalo omwewo, yambani mkono wanu kumbuyo kwanu, ndikuwongolera kuti mutenge ma triceps.
4. Lembetsani zitsulo zokwana pafupifupi madigiri 90 ndi kubwereza kwa 1-3 maselo 8-16.
5. Onetsetsani kusunga malo apamwamba pa thupi lonselo.

3 - Mapiritsi

Mapuloteni ndizochita masewera olimbitsa thupi kwambiri komanso ovuta kwambiri malinga ndi momwe mukuyendetsera mapazi anu.

M'mawu amenewa, mawondo amawongolera, kupanga zosavutazo kukhala zosavuta. Kutambasula mapazi anu kumawonjezera kukula kwa zochitikazo.

Chinsinsi cha kusunthira kusungunuka ndikuteteza chiuno chanu ku mpando kapena benchi kuti musagwedeze mapewa. Onetsetsani kuti mukutsitsa mapewa ndi kutali ndi makutu, ndipo ngati mumamva zovuta pamapewa, tulukani zochitikazi.

Bwanji

1. Khalani pa mpando kapena benchi ndi manja kunja kwa m'chiuno ndipo mawondo amawerama kapena miyendo ikuwongolera bwino (zovuta).
2. Kwezani mmwamba manja, ndipo muteteze m'chiuno pafupi ndi mpando kapena benchi, pendekani mphutsi, mutsika pansi mpaka iwo ali pafupi madigiri 90.
3. Sungani zitsulo zomwe zikulozera kumbuyo kwanu, mapewa pansi ndipo abs akugwira ntchito.
4. Pewani kumbuyo kuti muyambe ndi kubwereza kwa 1-3 maselo 8-16.
5. Pewani kuchita izi ngati mumamva ululu pamapewa.

4 - Pamwamba pa Triceps Extension

Kuwonjezera apo triceps extension ndichinayi chothandiza kwambiri triceps zochitika, kubwera pafupifupi 76% ya minofu activation. Chinsinsi cha ntchitoyi ndi kusunga mikono pafupi ndi makutu pamene mumachepetsa kulemera kwanu. Onetsetsani kuti mungagwirizane ndi abs kuti musabwerere kumbuyo.

Mukhoza kuchita masewerowa, monga momwe mwasonyezera, kapena mukuima. Khulupirirani kapena ayi, kusuntha uku kumakhala kovuta kwambiri pamene mwakhala. Mpira umaphatikizapo chinthu chapamwamba cha mphamvu .

Bwanji

1. Khalani pa mpando, benchi kapena mpira ndi kulemera mu manja onse awiri, kuwukweza pamwamba.
2. Sungani makutu pafupi ndi mapewa pamene mukugugulira zitsulo, kuchepetsa kulemera kwa mutu wanu mpaka ming'omayo ili pamakona pafupifupi 90 digiri.
3. Yambani manja, mutenge ma triceps ndikubwezeretsanso ma seti 1-3 a 8-16.
4. Pewani ntchito yopititsa patsogolo ntchitoyi ndikupewa kupewa kumbuyo.

5 - Mapulogalamu Akumtunda

Kugwedezeka kwamtambo , kawirikawiri kumawongolera makina opangidwa ndi chingwe, kumabwera mu nambala zisanu, zomwe zimapangitsa pafupifupi 74% ya minofu yothandizira. Lingaliro ndi kufalitsa chingwe pansi pa kayendetsedwe kake kuti kuwotchera minofu ya triceps.

Ngati mulibe makina opanga chingwe, mungagwiritse ntchito gulu lokaniza . Ikani izo pamwamba pa khomo ndi kumangiriza mfundo yomasuka mu gulu pafupi ndi theka pansi.

Bwanji

1. Pa makina opanga chingwe chogwiritsira chingwe, agwiritseni pa chingwe pafupi ndi mapeto ake ndipo ayambe kuchita masewera olimbitsa thupi ndi makilogalamu 90, pafupi ndi torso.
2. Kutambasula manja, kutambasula manja pansi, kutambasula chingwe pang'ono pambali pamene mutagwirizana ndi triceps.
3. Bweretsani zithunzithunzi mmbuyo kuti muyambe ndi kubwereza kwa ma seti 1-3 a 8-16 kachiwiri.

6 - Kusokoneza Babu

Mpiringidzo wamatabwa ndi ofanana ndi chingwe choponderezedwa koma osagwira ntchito pafupifupi 67%.

Ntchitoyi imagwiritsidwa ntchito pa makina opanga masewera olimbitsa thupi pogwiritsira ntchito chochezera chaching'ono, ngakhale kuti mungathe kuchita masewerowa panyumba ndi gulu lochita masewero olimbitsa thupi ndi phulusa laling'ono lopiringizika pogwiritsa ntchito makina.

Chinsinsi cha kusunthika ndiko kusunga malo osungira pamene mukukweza kulemera kwake. Ngati mutakweza mpiringidzo kwambiri (kunena kuti, wapamwamba kusiyana ndi khosi), zigoba zanu zingabwere patsogolo, zomwe zimapangitsa kuti ntchitoyo isagwire bwino ntchito.

Bwanji

1. Imani kutsogolo kwa makina ojambula chingwe, mutagwira pamatabwa ndi zitsulo zopindika pafupifupi madigiri 90.
2. Pogwiritsa ntchito zitsulo zokhazikika, khalani pansi, mutenge ma triceps pamene mutambasula manja.
3. Bweretsani kamatabwa kumbuyo mpaka pafupi ndi chifuwa popanda kusunthira zitsulo ndikubwezeretsanso ma seti 1-3 a 8-16.

7 - Kunamizira Barbell Triceps Zowonjezera (Zowononga Zagaza)

Barbell amayesa zowonjezereka (kapena zomwe timakonda kutcha zida zankhanza za zifukwa zomveka), bwerani pa nambala isanu ndi iwiri yodabwitsa, zomwe zimapangitsa pafupifupi 62% ya mitsempha yowonjezera.

Izi ndi zodabwitsa chifukwa, ngati mwachita izi, mukudziwa momwe ntchitoyi ilili yovuta.

Izi sizikutanthauza kuti simuyenera kuchitanso izi, koma muziwagwiritsanso ntchito pulogalamu yomwe ikuphatikizapo zochitika zambiri.

Bwanji

1. Bodza pa benchi, sitepe kapena pansi ndikugwiritsira ntchito mabulosi ndi manja paphewa.
2. Yambani ntchitoyi powonjezera kulemera kwake pamutu, mitengo ya kanjedza yomwe imayang'ana pambali ndi zala zazikulu pafupi ndi zala.
3. Lembani zitsulozo ndi kuchepetsa kulemera kwake mpaka mphutsi ziri pafupi makilogalamu 90 digiri. Iyi ndi mbali yomwe simukufuna kudula chigaza chanu polowera.
4. Finyani ma triceps kuti muwongole manja popanda kutseka ziwalo.
5. Bwezerani ma seti 1-3 a 8-16 kachiwiri.

8 - Pezani Grip Bench Press

Bungwe la banch press loyandikira limabwera mu 8 ngati ntchito yolimbitsa thupi, yomwe imapangitsa kuti 62% ya minofu isinthe. Kusunthika uku kumaphatikizapo chifuwa chachikulu, mwina chifukwa chake triceps sizigwira ntchito mofanana ndi zochitika zina.

Izi sizikutanthauza kuti musachite ntchitoyi. Ndipotu, izi zingakhale zochita masewera olimbitsa thupi ngati mukugwira ntchito pachifuwa ndi triceps mumasewero omwewo.

Kuchita kusunthira kumapeto kwa chifuwa chanu kungachititse kuti muthe kusuntha musanayambe kupita patsogolo.

Bwanji

1. Bodza pa benchi kapena sitepe yokhala ndi ma barbell ndi manja paphewa-m'kati mwake.
2. Yambani zochitikazo ndi zitsulo zopindika ndi ma barbells hovering pamtunda.
3. Limbikitsani kulemera kwake pamwamba pa nthitizi, ndikuyang'ana kulumikiza triceps.
4. Lembani pansi ndi kubwezeretsanso ma seti 1-3 a 8-16 kachiwiri.

_Kuchokera

_{Boehler B, Porcari J, Kline D, et al. Kafukufuku wothandizidwa ndi ACE: Best Triceps Exercises. Nyuzipepala ya American Council on News Exercise Certified News, August 2011.}