Zochitika zotsatirazi zikuwonetsa zitsanzo za zochitika zomwe zimayambitsa triceps, mitsempha yovuta kumbuyo kwa mikono yomwe ikuthandizani kuchita chirichonse kuchokera kutsegula chitseko kuti mukanyoza thupi lanu pansi (ndikuyembekeza chifukwa mukuchita pushup osati chifukwa iwe unagwa pansi).
Zomwe zimachitika nthawi zambiri zimaphatikizapo kuwongolera mikono kuti ikhale ndi ma triceps monga momwe zimakhalira, zowonjezereka ndi zomaliza. Palinso machitidwe ena omwe ali othandiza kwambiri kuposa ena omwe angakuthandizeni posankha zochita zanu.
M'munsimu pali mitundu yosiyanasiyana ya ma triceps omwe amachititsa minofu kuchokera kumbali iliyonse yomwe mungaganize.
Pangani Ntchito Yanu Yomwe Mukupangira :
- Oyamba : Sankhani masewero a 1-2 ndikupanga 1-2 seti ya 12-16 kachiwiri. Yesani mitundu yosiyanasiyana ya masewero olimbitsa thupi, monga kubwezeretsa kutsatiridwa ndi kuwonjezera.
- Inter / Adv : Sankhani masewero a 1-2 kuchokera ku gulu lirilonse, kutsogolo, kuwonjezera ndi kukankhira ma seti 2-3 pa mapepala 8-12, kupumula pakati pa maselo
- Gwiritsani ntchito kulemera kokwanira kuti mutha kukwaniritsa nambala yomwe mukufuna
- Onetsetsani kuti mutentha ndi cardio musanayambe kukweza zolemera
1 - Chimodzi Chimodzi Chokha Chipambano
Kuwombera ndi chimodzi mwa zovuta kwambiri zomwe zimachitika pochita masewera olimbitsa thupi, pogwiritsa ntchito mitu itatu yonse ya minofu ya triceps. Mumagwadira ndikuwonjezera mkono wanu kumbuyo kwanu. Chinsinsi cha kusunthika ndiko kusunga khola lamtundu uliwonse.
2 - Triceps Kickbacks
Izi ndizowonjezera kwambiri chifukwa chakuti mulibe chithandizo cham'mbuyo ndipo mukupanga zida zonsezo panthawi yomweyo. Pembedzani maondo kuti musamapweteke kumbuyo kwanu. Ngati mukumva kumbuyo kwanu, ndimabwereranso kumalo amodzi.
3 - Kugonjetsa Pamodzi Pamodzi
Ngati mukufuna kuthetsa vuto pamene mukugwiritsira ntchito triceps ndipo, kwenikweni, amene sali, mukhoza kuyesa iwo mwendo umodzi. Wopenga? Mwinamwake, koma mukugwiritsira ntchito triceps, mumagwira ntchito yanu komanso thupi lanu. Ndimakonda kugwira ntchito minofu yambiri nthawi yomweyo.
4 - Zovuta Zowopsa
Zovuta zowonjezera zimapangitsanso zovuta zambiri chifukwa mukuchita masewera olimbitsa thupi. Mwachiwonekere izi ndizochita masewera apamwamba ndipo muyenera kudziwa zomwe mukuchita musanayese. Mukhoza kusintha mwa kuika maondo awiri kapena awiri.
5 - Triceps Extensions
Pano pali njira yowonjezereka komanso yongotenga, ngakhale panopa mukukhala kapena mukuima kuti mphamvu yokoka ikugwiritseni ntchito. Ndi iyi, mumakhala ndi kulemetsa kwakukulu ndikuchepetsa kuchepa kwa mutu. Muyenera kutsitsa mpaka manja anu ali pamakona pafupifupi 90 digiri. Izi zimayamba mosavuta ndipo zimakhala zovuta mofulumira.
6 - Kunama Zovuta Zowonjezera
Ichi ndi chimodzi mwa zomwe ndimakonda kwambiri kwa Oyamba kumene chifukwa thupi lanu lonse limathandizidwa ndipo mukhoza kuganizira kwambiri za triceps. Mfungulo pano ndi kupita kowala pang'ono ndi kutenga zolemera pafupi ndi makutu. Yesetsani kudzimangiriza pamaso.
7 - Chimodzi cha asilikali Triceps Extensions
Ichi ndi kusiyana kwakukulu kwakulumikizidwa. Kuwonjezera mpira wochita masewera olimbitsa thupi kumapangitsa kuti kusunthirako kukhale kovuta ndipo kumagwirizanitsa. Komanso, muli pambali yomwe imapangitsa mphamvu yokoka yomwe imaonekera kwambiri.
8 - Triceps Extensions ndi Med Ball
Izi ndizowonjezereka chifukwa cha mpira wambiri nthawi zambiri, lembani nsapato zanu pamtunda. Mukhozanso kuwonjezera kuponyera apa kuti mupange zosangalatsa. Onetsetsani kuti wina ali kumeneko kuti akugwire.
9 - Triceps Zowonjezera ndi Mabungwe
Kuwonjezera kwina, ndipo inde pali zambiri, ndikugwiritsa ntchito kukana gulu. Chinsinsi chake ndi kusunga chingwe chosagwira ntchito ndikubweretsa manja mwatcheru pamodzi kuti mugwirizane bwino.
10 - Kutsogolo Pambani ndi Zowonjezera za Triceps
Ngati mukufuna kugwira ntchito minofu yambiri, mukhoza kuwonjezera patsogolo kutsogolo kuti mugwire mapewa. Mwinamwake mukufuna kupita pang'ono kuunika pano ndipo onetsetsani kuti mumagwira ntchito yolimbitsa thupi ndikuyenda mofulumira - Kwezani, pumulani, kenaka muthamangitse mmwamba ndikugwedezeka. Pamene muwongoka, pumulani ndikutsitsa.
11 - Pezani Grip Bench Press
Kampani yosungiramo ntchito ya benchi ndi yowonjezereka kwambiri yochita masewera olimbitsa thupi komanso imodzi yomwe imalowanso pachifuwa. Ndimakonda kusunthira izi pamodzi ndi zofufuzira za chifuwa. Inde, ndikusowa moyo. Chinthu chofunika kwambiri ndikutseka manja pamodzi pang'onopang'ono.
12 - Crushers ya Tsabola
Ndimakonda zoponda zagaza osati osati chifukwa cha dzina. Izi ndizowonjezereka, koma mumachichita ndi ma barbell ndi manja anu. Kotero, pamene gombe likubwera mmbuyo kwa manja anu liyenera kukhala pamphumi panu. Musaphwanya fupa lanu.
13 - Mapulogalamu a Bande
Ndimakonda kuponderezedwa chifukwa zimapangitsanso kwambiri ma triceps ndipo sizikutenga nthawi yaitali kuti ndidziwe masewerawa. Mfungulo apa ndi kuyamba ndi zidutswa za madigiri 90 ndipo kenaka muthamangitse. Yesetsani kugwedezeka kwambiri chifukwa izi zimapangitsa kuti mphutsi ziziyenda kutsogolo ndipo ndiye mukugwiritsa ntchito kwambiri.
14 - Mapiritsi
Zimalonda. Ndani sakonda mabala? Mwinamwake anthu ali ndi mavuto a m'mapewa. Mfungulo wokumbatilira ndikusunga mchiuno pafupi ndi benchi kapena mpando. Ngati mupita kutali kwambiri, mutha kufoola mapewa. Khalani kosavuta mwa kusunga mapazi. Pangani izo movutikira pochotsa mapazi kapena kuzichita pa phazi limodzi.
15 - Triceps Triangle Pushups
Eya, izi ndizovuta ndipo mwina simungathe kuchita zambiri, makamaka ngati mukuzichita pazipinda zanu. Ngati iwo ali ovuta kwambiri, ayesani iwo pa mawondo anu.
16 - Chida chimodzi chothamanga Pushups
Mavutowa ndi ovuta kwambiri kuposa momwe amawonekera ndipo mungakhale ndi kayendedwe kafupipafupi pamene mukupanga mphamvu mu triceps yanu. Ndikuyamba pamwamba ndikungopitirira pang'ono mpaka mutadziwa momwe mungathere.
17 - Triceps Pushups pa mpira
Kuti apange ntchitoyi, manja anu ayenera kukhala pafupi ndipo thupi lanu liri ngati malo osungirako pamene mukugwedeza maulendo. Yesetsani kuti musayang'ane ndi chomera, anthu.