Zochita 7 za maphunziro a triceps kunyumba

Zamkati

• Momwe mungapangire masewera olimbitsa thupi a triceps
• 1. Triceps pa benchi
• 2. Kuyimilira kwa triceps
• 3. Kunama triceps kutambasuka
• 4. Triceps akuchira
• 5. Kutukula mkono
• 6. Kupindika mkono
• 7. Mbali yakutsogolo
• Zomwe muyenera kuchita mukaphunzitsidwa
• 1. Kutambasula kwazitali
• 2. Kutambasula pamutu

Ma triceps ophunzitsira kunyumba ndi osavuta, osavuta komanso othandiza kukwaniritsa zolinga zosiyanasiyana, kuyambira kutsitsa, kuchepa kwamphamvu, kukulitsa mphamvu ya minofu kukulitsa kuthandizira m'zigongono, kusinthasintha ndi mphamvu yamanja ndipo ziyenera kuwonjezeredwa pazochita zolimbitsa thupi. Sabata iliyonse.

Kuchita masewera olimbitsa thupi kwa triceps kumatha kuchitika kapena osagwiritsa ntchito kulemera, komabe ndikofunikira kuzindikira momwe thupi limakhalira komanso zolephera za thupi kuti mupewe kuvulala kwamtundu uliwonse monga kuphwanya kwa triceps kapena tendonitis, mwachitsanzo. Ichi ndichifukwa chake muyenera kutentha musanachite masewera olimbitsa thupi, pokhala njira yabwino yosunthira manja anu ndi kutsika mosinthana, kangapo mwachangu kapena kulumpha ma jacks, mwachitsanzo.

Chofunikira ndikuchita kafukufuku wamankhwala musanayambe zochitika zilizonse zolimbitsa thupi ndikukhala ndi chitsogozo kuchokera kwa wophunzitsa zolimbitsa thupi yemwe akuyenera kuwonetsa kulemera kwa masewera aliwonse payekha.

Momwe mungapangire masewera olimbitsa thupi a triceps

Maphunziro a triceps kunyumba amatha kuchitika kawiri kapena katatu pa sabata, m'magawo awiri mpaka atatu obwereza kawiri mpaka 12, kutengera zolimbitsa thupi. Chofunikira ndikusankha masewera olimbitsa thupi atatu kapena anayi pakulimbitsa thupi.

Zina mwazochita zolimbitsa thupi pochita masewera olimbitsa thupi kunyumba ndi:

1. Triceps pa benchi

Ma triceps pa benchi amathandizira kugwira ntchito yolimba ndi kupirira kwa ma triceps, kuphatikiza minofu ya mapewa, kumbuyo ndi pakati, zomwe zimathandiza kulimbitsa minofu imeneyi ndikuwongolera bwino ndikukhazikika. Kuchita izi sikofunikira kugwiritsa ntchito zolemera, mpando kapena benchi yokha.

Momwe mungapangire: tengani mpando kapena benchi, khalani pa benchi ndikuyika manja anu pampando, pafupi ndi ntchafu zanu. Sungani mikono yanu pampando ndikusunthira thupi lanu patsogolo, miyendo yanu yowongoka. Pindani zigongono, kutsitsa thupi lanu momwe mungathere mpaka magoli anu atakhala ngodya ya 90 digiri, ndikuthandizira kulemera kwanu m'manja mwanu. Kankhirani thupi mmwamba kuti muyambenso kuyenda. Chitani seti zitatu za kubwereza khumi mpaka 12. Ngati zolimbitsa thupi ndizovuta kwambiri, mutha kuzichita ndi mawondo anu mutawerama ndikubweretsa mapazi anu pafupi ndi thupi kuti muyende ndikukwera.

2. Kuyimilira kwa triceps

Kutambasula kwa ma triceps kumagwira ntchito ndi mphamvu ya ma triceps, deltoids ndi trapezius ndipo kuyenera kuchitidwa pogwiritsa ntchito kulemera ngati dumbbell kapena, ngati mulibe, mutha kuyika phukusi limodzi kapena angapo 1 kg ya mpunga kapena nyemba mkathumba , kapena gwiritsani botolo lanyama ndi mchenga mkati, mwachitsanzo.

Momwe mungapangire: mutayima ndi mapazi anu m'chiuno kutambalala, gwirani kulemera kwake ndi manja anu onse kumbuyo kwa mutu wanu, ndi magongono anu atapindika, ndikupanga mawonekedwe a 90 degree. Kwezani kulemera potambasula manja anu m'mwamba ndikutsitsa mkono wanu chammbuyo pang'onopang'ono. Ndikofunika kuti mimba yanu ikhale yolimba komanso kumbuyo kwanu molunjika.

Kusunthaku kuyenera kuchitika popumitsa mpweya mikono ikakhala kumbuyo ndikutuluka mukakwera ndi mikono. Ngati kuli kovuta kuchita zolimbitsa thupi mutayimirira, mutha kuzichita mutakhala pansi, bola ngati chisamaliro chithandizidwa kuti msana uziwongoka. Chinanso chosiyana ndi izi ndikugwiritsa ntchito cholemera kudzanja lililonse. Ntchitoyi ikhoza kuchitika m'magulu awiri kapena atatu obwereza khumi kapena khumi ndi awiri.

3. Kunama triceps kutambasuka

Kutambasula kwa ma triceps ogona ndi njira ina yabwino kwa ma triceps, chifukwa imagwira ntchito mwamphamvu, kupirira, kuwonjezera pakulimbikitsa kuwonjezeka kwa minofu ndi voliyumu. Kuti tikwaniritse zolingazi, mwachitsanzo, ziyenera kugwiritsidwa ntchito zolemera monga ma dumbbells, ma barbells kapena mabotolo apanyumba okhala ndi mchenga mkati.

Momwe mungapangire: mugone pansi ndi kukhotetsa pang'ono miyendo yanu kuti mapazi anu akhale osalala pansi. Gwirani cholemera mdzanja lililonse, tambasulani manja anu pamwamba. Kenako, pindani mivi yanu kumbuyo mpaka manja anu ndi zolemera zili pafupi ndi mapewa anu. Bwererani pamalo oyambira. Bwerezani kusunthaku maulendo 10 mpaka 12, ndikupanga seti 2 mpaka 3.

4. Triceps akuchira

Matenda a triceps ndi masewera olimbitsa thupi omwe amathandizira kupeza mphamvu ndi minofu m'dera lino ndipo akuyenera kuchitidwa pogwiritsa ntchito kulemera ngati dumbbell kapena botolo lanyama ndi mchenga, mwachitsanzo.

Momwe mungapangire: imirirani ndi mawondo anu opindika pang'ono ndi kudalira patsogolo ndi nsana wowongoka. Gwirani kulemera ndi dzanja limodzi ndikuyika dzanja lotambasula molingana ndi thupi. Pindani mkono womwe umakweza mtsogolo, pangodya ya madigiri 90 pachigongono. Njira ina yochitira masewerawa ndikulemera mdzanja lililonse ndikuyenda ndi manja onse nthawi imodzi. Ngati kuli kovuta kuyenda koyenda, mutha kuthandizira bondo limodzi pa benchi kapena pampando, mwachitsanzo. Bwerezani kusunthaku kasanu ndi kawiri kapena kawiri ndikubwereza ndi dzanja linalo. Ntchitoyi ikhoza kuchitika m'magulu atatu kapena anayi.

5. Kutukula mkono

Kukwera kotsatira kumagwirira ntchito kulimba ndi kukana kwa ma triceps, kuphatikiza pamiyendo yamapewa yothandiza kukhazikika ndi kulimbitsa thupi. Ntchitoyi iyenera kuchitika ndikugwiritsa ntchito kulemera ngati zotumphukira ndipo, ngati mulibe, mutha kugwiritsa ntchito botolo lanyama ndi madzi kapena mchenga kapena zikwama zam'manja zokhala ndi 1 kapena 2kg wa mpunga kapena nyemba mu umodzi uliwonse.

Momwe mungapangire: imani, tambasulani miyendo yanu mulifupi paphewa ndikugwada pang'ono. Gwirani cholemera mdzanja lililonse, ndi mikono yanu yolumikizana ndi thupi lanu. Pepani mikono yanu paphewa ndikubwerera pang'onopang'ono pamalo oyambira. Ndikofunika kuti mutenge mimba yanu, mupume mpweya kwinaku manja anu alumikizana ndi thupi lanu, ndikutulutsa mpweya mukakweza mikono yanu. Chitani 2 mpaka 3 seti ya 10 mpaka 12 yobwereza.

6. Kupindika mkono

Kupindika kwamanja ndikumachita masewera olimbitsa thupi komwe kumathandizira kulimbitsa mphamvu ndi kulimba kwa ma triceps, biceps ndi deltoids.

Momwe mungapangire: tengani malo opangira thupi lanu monga chopondapo, mpando, kuwomba, masewera olimbitsa thupi kapena gawo lolimbitsa thupi. Thandizani manja anu pamtunda, manja anu alumikizane ndi thupi lanu, pang'ono kuposa mapewa ndi mapazi pansi. Thupi liyenera kukhala lolunjika kumbuyo kumayenderana ndi torso. Gwirani pamimba panu, sungani zigongono mpaka chifuwa chanu chifike pamwamba ndikubwerera pamalo oyambira. Mutha kupanga magulu awiri mpaka atatu kubwereza 8 mpaka 10 iliyonse, kupumula kuyambira masekondi 60 mpaka 90 pakati pa seti.

7. Mbali yakutsogolo

Bwalo lamanja limawerengedwa kuti ndi zolimbitsa thupi kwathunthu, chifukwa limagwira ma triceps, mimba, pakati ndi minofu ina ya thupi monga ma biceps ndi mapewa. Pochita izi sikofunikira kugwiritsa ntchito zolemera kapena zopumira.

Momwe mungapangire: mugone pamimba ndikukweza thupi lanu, ndikungogwirizira mikono yanu ndi zala zanu pansi, nthawi zonse pamimba panu ndi matako mutalumikizidwa ndipo mutu wanu ndi thupi lanu zili zolunjika, zogwirizana ndi msana wanu. Muyenera kukhala pamalowo kwa nthawi yayitali. Mutha kuyamba ndi masekondi 30 ndikuwonjezera nthawi pang'onopang'ono. Ntchitoyi siidachitike motsatana.

Zomwe muyenera kuchita mukaphunzitsidwa

Pambuyo pa maphunziro a triceps, kutambasula kuyenera kuchitidwa kuti muchepetse minofu, kuyika minofu, kusintha kusinthasintha, kuwonjezera kufalikira komanso kupewa kuvulala.

1. Kutambasula kwazitali

Kutambasula kopingasa kuyenera kuchitika poyimirira kulola ma triceps kutambasula bwino, kukulitsa kusinthasintha komanso mayendedwe amanja.

Momwe mungapangire: kuima ndi miyendo m'lifupi m'lifupi ndi mawondo wopindika pang'ono, ikani dzanja lanu lamanja mthupi lanu paphewa. Ndi dzanja lanu lamanzere, gwirani dzanja lanu lamanja pamalo amenewa ndikudina dzanja lanu lamanja pachifuwa. Gwirani malowa masekondi 30 ndikubwereza ndi dzanja lanu lamanzere. Mutha kubwereza 3 kapena 4 pamkono uliwonse.

2. Kutambasula pamutu

Kutambasula uku, kumalola kutambasula ma triceps, chifuwa ndi msana, ndipo ziyenera kuchitika kuyimirira kapena kukhala.

Momwe mungapangire: kwezani mkono ndikugwada chigongono, ndikuika dzanja lanu kumbuyo kapena kumbuyo kwa khosi lanu. Ndi mkono wanu wina, kokerani chigongono kumutu kuti mutambasule ma triceps anu. Chitani izi kwa masekondi 20 mpaka 30. Bwerezani ndi dzanja lina. Ntchitoyi siidachitike motsatana.