Zamkatimu
Momwe mungapangire ma triceps: mapulogalamu 6 olimbitsa thupi
Ma triceps amphamvu, osemedwa ngati nsapato za akavalo adzapatsa dzanja lililonse mawonekedwe ogwirizana, olingana komanso owoneka bwino. Gwiritsani ntchito masewerawa ndipo muwona kusiyana kwake.
Ndani amafunikira ma triceps akulu? Tikayang'ana zoyesayesa zomwe zidapangidwa m'mabwalo athu ochitira masewera olimbitsa thupi, ndiye palibe! M'mapulogalamu ambiri, ma triceps amapatsidwa chidwi chochepa kwambiri kapena osayang'ana konse, ndipo kutsindika kwakukulu kumakhala pa biceps.
Onetsani minofu yanu! - nthawi ndi nthawi ndimamva mu masewera olimbitsa thupi, ndiyeno manja a malaya amakwezedwa mmwamba, ndipo wina akuyesera kugwedeza dzanja lake ndikuwonetsa pamwamba pa biceps, pamene triceps imasiyidwa kumbali - kuyiwalika komanso yamtengo wapatali. ndi aliyense. Kodi womanga thupi ayenera kuchita chiyani?
Monga momwe mudamvapo nthawi zambiri, ma triceps amapanga gawo lalikulu la mkono wapamwamba - ngati ataphunzitsidwa bwino, ndithudi. Ma triceps (atatu amatanthauza mitu itatu) amayenera kupangidwa ndikupangidwa mwamphamvu komanso mwadongosolo monga ma biceps. Mawonekedwe ochititsa chidwi a minofu pa mkono ndi ma biceps otukuka ndi triceps.
Monga minofu yotsutsa ya biceps, triceps imalimbikitsa kukula ndi chitukuko cha biceps mwa kupititsa patsogolo kuyendayenda ndi kuyamwa kwa michere kumtunda kwa mkono.
Cholinga chanu chiyenera kukhala kuloza ma triceps kuchokera kumakona onse ndi machitidwe osiyanasiyana amphamvu yofunikira. Ndiye inunso mutha kudzitamandira ndi minofu yochititsa chidwi. Ma triceps amphamvu, osemedwa ngati nsapato za akavalo adzapatsa dzanja lililonse mawonekedwe ogwirizana, olingana komanso owoneka bwino.
M'mbuyomu, ndidalankhula za momwe mungapangire ma biceps owoneka bwino. Tsopano ndi nthawi ya gawo lotsatira - mchimwene woyiwalika wa biceps - triceps.
Ndikukhulupirira kuti nditha kuwunikira momwe ndingathandizire bwino komanso kukulitsa malo ovuta awa kwa makochi ambiri. Popanga pulogalamu yathunthu, yapamwamba kwambiri, muyenera kuganizira mfundo monga kubwereza kwapamwamba ndi kutsika, zochitika zovuta komanso zodzipatula, kusintha kulemera ndi kusankha ngodya.
Ndi zida zoyenera, njira zanzeru komanso kulimbikira koyenera kwa maphunziro, aliyense atha kupititsa patsogolo chitukuko chawo cha triceps. Chifukwa chake siyani kulimbitsa thupi kwanu kwa mphindi zingapo ndikuwerenga nkhani yamomwe mungapangire minofu yokulirapo!
Kutengera pang'ono
Triceps brachii imakhala ndi mitu itatu yomwe imagwirizanitsa humerus, scapula, ndi ulna (pamphumi). Mitu yam'mbali, yapakati komanso yayitali imapanga ma triceps.
Mutu wam'mbali, womwe umakhala panja panja pa humerus, umayang'anira kwambiri mawonekedwe a akavalo a minofu. Mutu wapakati umapezeka chapakati pa thupi, ndipo mutu wautali (waukulu mwa atatuwo) umakhala m'munsi mwa humer.
Kutambasula chigongono (kuwongola mkono) ndi ntchito yaikulu ya triceps. Mutu wautali uli ndi ntchito yowonjezera: pamodzi ndi ma lats, amatenga nawo mbali pakukweza mkono (kubweretsa mkono pansi pa thupi).
Kupopa ma triceps ooneka ngati nsapato za akavalo!
Tsopano popeza mukudziwa za anatomy ndi njira zoyendetsera, tiyeni tiwone momwe tingapezere ma triceps apamwamba. Mayendedwe ndi masewera olimbitsa thupi omwe amaperekedwa adapangidwa kuti azikulitsa luso lanu nthawi iliyonse mukapita kokachita masewera olimbitsa thupi. Kumbukirani kuti nthawi zonse muzigwiritsa ntchito njira yoyenera komanso osakweza kulemera kwambiri kuti musawononge chitetezo chanu.
Chikoka cha Upper Block
Palibe pulogalamu yophunzitsira ma triceps yomwe ingaganizidwe kuti yathunthu popanda kuyeserera kwanthawi yayitali pa block. Kuchita bwino ndi kapamwamba kowongoka, V-bar kapena kugunda kwa chingwe, kukoka kumakhala kofunika kwambiri pakukwaniritsa kugundana kwa minofu yomwe mukufuna.
Imani kutsogolo kwa makina otchinga opindika ndi mapazi anu motalikirana ndi mapewa. Gwirani chowongolera chomwe mwasankha ndikusindikiza zigono zanu mwamphamvu m'mbali mwanu. Popanda kusuntha zigongono zanu, kokerani chingwe kapena chingwe pansi kumtunda kwa ntchafu zanu ndikukulitsa manja anu kuti agwire ma triceps anu onse.
Bwererani pamalo oyambira (onetsetsani kuti mwamaliza kusuntha), ndikusungabe zigono zanu pafupi ndi mbali zanu. Ndikofunikiranso kukhala ndi kaimidwe koyenera panthawiyi komanso osapinda msana wanu. Imani mowongoka nthawi zonse.
Pali mfundo imodzi yomwe ingakusangalatseni - yesani kuganiza kuti mukukoka kulemera kwake mu arc ku khoma kumbuyo kwanu m'malo mokokera pansi molunjika. Izi zidzakuthandizani kuti musagwiritse ntchito kulemera kwakukulu. Komanso, yesani kuphunzitsa ndi zolemetsa zosiyanasiyana. Mukamagwiritsa ntchito kapamwamba kolunjika, mutu wautali wamkati umakhala wokhazikika, pamene mukuchita masewera olimbitsa thupi ndikugwira chala chachikulu cholozera mmwamba, monga pamene mukugwira ntchito ndi chingwe cha chingwe, kumakhudza kwambiri mutu wakunja wozungulira, womwe umapatsa triceps mawonekedwe a akavalo.
Khonsolo. Kuti mukwaniritse kuchepetsedwa kwakukulu popanda kugwiritsa ntchito cholemetsa cholemera kwambiri, yesetsani kukulitsa cholumikizira pa bar yopindika (EZ). Muyenera kuchepetsa kulemera pang'ono, koma minofu idzagunda modabwitsa!
Gwirani kapamwamba ngati mukupanga ma curls okhala ndi chopindika (zala zazikulu pamwamba pa zala zazing'ono), ndipo chitani ma curls mofanana ndi chipika chokhazikika.
Atolankhani aku France akunama, atakhala ndi kuyimirira
Chimodzi mwazochita zolimbitsa thupi kwambiri za triceps ndi makina osindikizira a ku France atagona. Gona pa benchi lathyathyathya, gwirani kapamwamba kowongoka kapena kopindika ndikukweza kulemera kwake pamwamba pa thupi pogwiritsa ntchito mikono yowongoka.
Bweretsani manja anu pamapewa kumbuyo pang'ono kumutu mwanu, kusunga zigongono zanu molunjika. Izi zidzasunga ma triceps anu nthawi zonse.
Kuti muyambe kuchita masewera olimbitsa thupi, pindani manja anu m'zigongono zokha ndikutsitsa mipiringidzo kumutu kwanu, ndikusunga mikono yanu yakumtunda nthawi zonse. Imitsani barbell pafupifupi ma centimita atatu pamwamba pa mutu wanu, kenaka muwongole mikono yanu, ndikuibwezera kumalo ake oyambirira.
Kuti mupange makina osindikizira a ku France mutakhala kapena kuyimirira, imani kapena khalani, gwirani kulemera kwake pamwamba pa mutu wanu ndikuchepetseni pang'onopang'ono kuti mutengeke kwambiri. Onetsetsani kuti zigongono zanu zayang'ana mmwamba - zitha kukokedwa pang'ono, onetsetsani kuti sizitalikirana. Pamene kulemera kwatsitsidwa, tembenuzani kuyenda ndikuwongolanso manja anu pamutu panu.
Khonsolo. Kuti musinthe zina pa makina osindikizira achi French, yesani izi pa benchi. Onetsetsani kuti mukusuntha ndendende momwe tafotokozera pamwambapa.
Mutha kugwiritsa ntchito kulemera kocheperako pang'ono pa benchi yokhala ndi malingaliro oyipa kuposa pa benchi yokhala ndi malingaliro abwino. Pitirizani kusinthasintha ma angles olowera panthawi iliyonse yolimbitsa thupi kuti mukhale ndi ma triceps ambiri.
Kuwonjezera mikono pamwamba ndi dumbbells kapena pa block
Mofanana ndi makina osindikizira a ku France, dumbbell kapena block extensions amatambasula minofu kuti iwathandize kukula. Mutha kupeza kuti ndi bwino kugwira ntchito ndi ma dumbbell kapena zomangira zingwe, chifukwa izi zimayika manja ndi manja pa ngodya yachilengedwe.
Pamene mukuchita zowonjezera za manja awiri, gwirani dumbbell imodzi mwa kukanikiza zikhato za manja awiri mkati mwa zikondamoyo. Kusunga kulemera molunjika pamwamba, tsitsani kumbuyo kwa mutu wanu kuti mumve kutambasula mu triceps yanu, kenaka bweretsani manja anu kumalo awo oyambirira.
Mukhozanso kuchita izi ndi dzanja limodzi pogwiritsa ntchito dumbbell yopepuka. Komabe, munkhaniyi, mudzatsitsa dumbbell kumbali, osati molunjika kumbuyo. Chigongono chidzalozera kunja ndipo dumbbell idzapita kumbuyo kwa mutu kuti ikwaniritse kutambasula kwambiri.
Tsatirani njira yomwe tafotokozayi mukamawonjezera zingwe pamutu. Tengani chingwe cha zingwe kuchokera pa pulley yotsika ndikuchita masewera olimbitsa thupi mwachidwi, kuonetsetsa kuti mumagwiritsa ntchito kulemera koyenera kuti muthe kukwaniritsa chiwerengero chofunikira chobwerezabwereza.
Kuti musinthe masewerawa, zowonjezera zingwe zitha kuchitidwanso mopingasa pomwe makina okhala ndi midadada ali pafupifupi pamapewa, kumtunda kwa thupi kumakhala ndi phazi pang'ono lofananira pansi. Mukakoka chingwe pamutu panu, mumakweza chipikacho pamakina ndikufinya ma triceps anu.
Khonsolo. Ophunzitsa ambiri m'mabwalo ochitira masewera olimbitsa thupi nthawi zambiri amatsitsa kapuli kuti azitha kuwonjezera zingwe, zomwe nthawi zina zimapangitsa kuti zikhale zovuta kupeza kaimidwe koyenera.
Malangizo anga ndikuyika pulley pafupi ndi lamba, kotero zidzakhala zosavuta kuti mulowe mu malo omwe mukufuna. Kuonjezera apo, pamenepa, katundu kumbuyo, phewa ndi ziwalo zina kumayambiriro ndi kumapeto kwa masewera olimbitsa thupi adzakhala ochepa kwambiri.
Kankhani pazitsulo
Kukankhira pamipiringidzo yosagwirizana sikuthekanso kutengera ma triceps. Sikuti zimangothandizira kumanga minofu, komanso zimakulolani kuti mugwiritse ntchito katundu wambiri, chifukwa ndizochita zolimbitsa thupi ndipo zimaphatikizapo magulu angapo a minofu.
Nkhaniyi ikufotokoza mitundu iwiri ya ma dips. Yoyamba ndi parallel bar push-up. Ophunzitsa masewera olimbitsa thupi ambiri amagwiritsa ntchito izi kuti azichita bwino, koma ndi othandizanso pa triceps.
Gwirani mipiringidzo motalikirana m'lifupi mwake, sungani manja anu mowongoka - thupi lanu liyenera kukhala lolunjika pansi momwe mungathere.
Kanikizani zigono zanu kumbali yanu, sungani miyendo yanu mowongoka ndikutsitsa thupi lanu molunjika momwe mungathere. Udindo wowongoka umatsimikizira kuti katunduyo ali pa triceps - ngati mutatsamira patsogolo kwambiri ndi / kapena manja atatambasulidwa kumbali, katunduyo amasunthira pachifuwa.
Tsitsani thupi lanu kuti likhale labwino ndikupewa kupweteka kwa mapewa. Njira yabwino yotsimikiziridwa ndikutsitsa thupi lanu mpaka madigiri 90 pachigongono.
Onetsetsani kuti mutha kukankhira mipiringidzo yofananira nthawi yofunikira ndikuyenda koyenera musanapereke lamba wolemera. Nthawi zambiri, makosi amayesa kukweza kulemera kwakukulu, kusagwirizana pa njira ndi kuvulala koopsa.
Njira inanso yopangira ma bar-ups ndi kukankhira benchi. Kuti mumalize ntchitoyi, mudzafunika mabenchi awiri pafupi ndi mzake. Khalani pa benchi imodzi ndikuyigwira ndi manja anu mbali zonse za chiuno chanu.
Ikani mapazi anu pa benchi yachiwiri kuti zidendene zokha zikhudze ndikuwongola miyendo yanu. Chokani pabenchi yomwe mwakhala ndikutsitsa chiuno chanu mpaka kumakona pafupifupi madigiri 90 pachigongono. Kwerani m'mwamba, kuwongola manja anu ndikugwirizanitsa ma triceps, kenaka bwerezani zochitikazo.
Khonsolo. Minofu ikakhala yamphamvu, njira yabwino yopangira triceps kuti igwire ntchito molimbika ndikuwonjezera zikondamoyo zingapo pamaondo anu mukukankha benchi.
Mukafika kulephera kwa minofu, funsani mnzanuyo kuti achotse chikondamoyo chimodzi, kenaka pitirizani njirayo. Kutengera ndi zikondamoyo zingati zomwe muli nazo, pitilizani kuwombera imodzi panthawi imodzi kuti mungopanga seti yomaliza ndi kulemera kwanu.
Bench Press ndi yopapatiza yogwira
Ndipo potsiriza, chomaliza, koma chofunika kwambiri pa njira yowonjezereka ndi makina osindikizira a benchi omwe ali ndi nsonga yopapatiza. Apanso, popeza masewerawa amaphatikizapo magulu angapo a minofu, kupanikizika kwambiri kungagwiritsidwe ntchito pa triceps, choncho samalani kuti musadzidalire kwambiri, mukweze kulemera kwakukulu, ndipo nthawi zonse mumamatire ku njira yochitira masewera olimbitsa thupi.
Gona ndi nsana wako pa benchi lathyathyathya ngati chosindikizira benchi ndikugwira chotchinga pafupi ndi phewa m'lifupi padera (mtunda wocheperako udzawonjezera katundu pamanja).
Kwezani mipiringidzo pachoyikapo, ndikusunga zigono zanu pafupi ndi mbali zanu kuti muwonetsetse kuti katundu wambiri ali pa triceps yanu osati pachifuwa chanu. Ikani chotchinga pachifuwa chanu kapena muchepetse mpaka pafupifupi ma centimita atatu kuchokera pachifuwa chanu, ndiyeno muwongolenso manja anu.
Kokani ma triceps anu mwamphamvu pamene bala ikwezedwa ndikuyang'ana kwambiri kuwagwirizanitsa. Bwerezani zolimbitsa thupi, kuonetsetsa kuti zigongono zanu sizili m'mbali - zisungeni m'mbali mwanu.
Khonsolo. Kuti muwonjezere zina pamasewera omwe mumakonda, yesani chosindikizira chopapatiza cha benchi pa benchi yokhotakhota. Izi zili ngati kupanga makina osindikizira aulere ndipo zimakupatsani mwayi wogwiritsa ntchito bala ndikulemera kwambiri.
Kuchita masewera olimbitsa thupi pa benchi yokhala ndi malo otsetsereka kumathandiziranso kuchepetsa katundu wina pamapewa. Onetsetsani kuti mumatsatira njira yochitira masewera olimbitsa thupi komanso zodzitetezera zomwe zafotokozedwa pamwambapa.