Triceps 4 Imatambasulira Minyewa Yolimba

Zamkati

• Kutambasula
• 1. Pamwamba triceps kutambasula
• Kuti muchite izi:
• 2. Triceps Tambasula Tambasula
• Kuti muchite izi:
• 3. Kutambasula kopingasa
• Kuti muchite izi:
• 4. Mphamvu triceps warmup
• Kuti muchite izi:
• Momwe izi zimatithandizira
• Chenjezo
• Nthawi yolankhulirana ndi katswiri wazolimbitsa thupi
• Mfundo yofunika

Ma trriceps ndikutambasula manja komwe kumagwira ntchito minofu yayikulu kumbuyo kwa mikono yanu yakumtunda. Minofu imeneyi imagwiritsidwa ntchito kukulitsa chigongono komanso kukhazikika pamapewa.

Ma triceps amagwira ntchito ndi ma biceps kuti azichita zolimba kwambiri. Ndiwo amodzi mwaminyewa yofunikira kwambiri yopangira mphamvu zam'mwamba, zomwe ndizofunikira kwambiri mukamakalamba.

Ma triceps amatambasula kumawonjezera kusinthasintha ndipo amatha kuthandiza kupewa kuvulala.

Kutambasula

Nthawi zonse tambasulani pamlingo wabwino popanda kupitirira malire anu. Izi zikuthandizani kuti mupindule kwambiri ndikupewa kuvulala. Ndikofunikanso kutentha ndi kumasula minofu yanu musanatambasule.

Yesani kutentha kosavuta, kofatsa kwa mphindi 5 mpaka 10 musanayambe kutambasula. Izi zitha kukhala kuyenda kothamanga, kuthamanga mopepuka, kapena ma jack olumpha kuti minofu yanu izitentha komanso mtima wanu ukupopa.

Kutambasula kumatha kuchitika palokha kapena isanachitike kapena itatha masewera othamanga. Sungani mpweya wanu mosalala komanso mwachilengedwe pazochitika zanu zonse ndipo pewani kubweza.

Nawa ma triceps anayi omwe mungayesere kunyumba.

1. Pamwamba triceps kutambasula

Mutha kutambasula mutuwo mutayima kapena kukhala pansi.

Kuti muchite izi:

1. Kwezani mapewa anu m'makutu anu kenako muwakoke pansi ndi kubwerera.
2. Lonjezerani dzanja lanu lamanja padenga, kenaka ikani chigongono kuti mubweretse dzanja lamanja pakati pakumbuyo kwanu, ndikupumitsa chala chanu chapakati pamsana panu.
3. Gwiritsani ntchito dzanja lanu lamanzere kuti mukankhire mwakachetechete chigongono chanu pakati ndi pansi.
4. Gwirani masekondi 30 awa kubwereza katatu kapena kanayi mbali iliyonse.

2. Triceps Tambasula Tambasula

Kutambasula kumeneku ndi kozama pang'ono kuposa kutambasula kwa triceps. Mutha kugwiritsa ntchito bala kapena lamba m'malo mwa chopukutira. Pakatambasula, tsegulani chifuwa chanu ndikulumikiza minofu yanu yapakati.

Kuti muchite izi:

1. Yambani momwemo momwe triceps pamwamba amatambasulira, mutagwira thaulo kapena lamba m'dzanja lanu lamanja.
2. Bweretsani chigongono chanu chakumanzere pansi pambali pa thupi lanu ndikufikira dzanja lanu mmwamba kuti mugwire pansi pa chopukutira, kumbuyo kwa dzanja lanu kumbuyo kwanu.
3. Kokani manja anu mbali zosiyana.

3. Kutambasula kopingasa

Kutambasula uku kumathandizira kukulitsa kusinthasintha. Mutha kuchita izi mutayimirira kapena kukhala.

Kuti muchite izi:

1. Bweretsani dzanja lanu lamanja mthupi lanu lonse.
2. Pindani chigongono chanu pang'ono.
3. Gwiritsani ntchito dzanja lanu lamanzere kutsogolera mayendedwe anu mukakanikizira dzanja lanu pachifuwa ndikupita kumanzere.
4. Gwirani masekondi 30 awa ndikubwereza katatu kapena kanayi mbali iliyonse.

4. Mphamvu triceps warmup

Ngakhale kusunthaku sikutambasula kwenikweni, ndikutentha kothandiza komwe kumakuthandizani kumasula ma triceps anu.

Kuti muchite izi:

1. Lonjezerani manja anu molunjika kumbali kuti afanane pansi ndi manja anu akuyang'ana pansi.
2. Sinthasintha manja anu mozungulira kumbuyo.
3. Sinthasintha mikono yanu mozungulira.
4. Tembenuzani manja anu kuti ayang'ane kutsogolo ndikukweza manja anu mmbuyo ndi mtsogolo.
5. Chitani chimodzimodzi kuyenda ndi manja anu akuyang'ana kumbuyo, mmwamba, ndi pansi.
6. Chitani chilichonse masekondi 30 kwa kubwereza kawiri kapena katatu.

Momwe izi zimatithandizira

Izi zingagwiritsidwe ntchito kuthandizira kuthana ndi minofu ndikuthandizira pakuchira. Zingwe zimatambasula kusintha kusinthasintha, kutalikitsa minofu, ndikuwonjezera mayendedwe osiyanasiyana.

Kuphatikiza apo, amatha kuthandiza kuteteza minofu yolimba, kumasula minofu yolumikizana, komanso kupititsa patsogolo kufalikira, nthawi yonseyi osagwiritsa ntchito kapena zida zochepa.

Ngati mukufuna kuyang'ana kukulitsa mphamvu, phatikizani masewera olimbitsa thupi a triceps. Mphamvu ya Triceps imathandizira kukankha ndi kuponya mayendedwe, ndi masewera othamanga.

Chenjezo

Ma trriceps amatambasula zitha kuthandizira kuthetsa ululu komanso kusapeza bwino. Komabe, simuyenera kuchita izi ngati mukumva kuwawa kapena nkhawa yokhudza mafupa kapena mafupa anu.

Ngati mwavulala posachedwa, dikirani mpaka mutatsala pang'ono kuchira kuti muyambe. Imani pomwepo ngati mukumva kuwawa panthawi kapena pambuyo pake. Mangani pang'onopang'ono, makamaka ngati simulimbitsa thupi nthawi zambiri kapena simukudandaula ndi khosi lanu, mapewa, kapena mikono.

Nthawi yolankhulirana ndi katswiri wazolimbitsa thupi

Lankhulani ndi dokotala wanu ngati muli ndi zovulala kapena zovuta zaumoyo zomwe zimakhudzidwa ndi ma triceps kapena ngati mukugwiritsa ntchito zolumikizazo kuti muchiritse.

Momwemonso, mungafune kufunsira thandizo la katswiri wazolimbitsa thupi ngati mungafune kuti zizolowezi zanu zolimbitsa thupi zizigwirizana ndi zosowa zanu.

Katswiri wolimbitsa thupi azitha kukuthandizani kukhazikitsa pulogalamu ndikuwonetsetsa kuti mukuchita zinthu zonse molondola, zomwe zingakhale zopindulitsa kwambiri. Ganizirani kusungitsa magawo angapo m'modzi m'modzi, makamaka koyambirira.

Mfundo yofunika

Tengani nthawi yopanga ma triceps kuti muwonjezere mphamvu yanu, kusinthasintha, komanso mayendedwe osiyanasiyana. Izi zosavuta zitha kuchitika nthawi iliyonse ndipo zitha kugwiridwa ntchito tsiku lanu munthawi yochepa.

Lankhulani ndi dokotala musanayambe kuchita masewera olimbitsa thupi, makamaka ngati muli ndi zovuta zina zomwe zingakhudzidwe. Mangani pang'onopang'ono ndipo nthawi zonse muzichita zomwe mungathe. Popita nthawi, muwona zabwino m'moyo wanu watsiku ndi tsiku komanso masewera othamanga.