Zamkatimu
The triceps ndi triceps minofu, yomwe ili kumbuyo kwa manja ndipo imawathandiza kukulitsa. Maonekedwe owoneka bwino komanso kukhala anzeru kwa manja makamaka kumatsimikiziridwa ndi ma triceps, kotero popanda kuchita masewera olimbitsa thupi minofu iyi sangachite. Akupatseni machitidwe abwino kwambiri a 6 okhala ndi ma dumbbells a ma triceps a atsikana omwe mutha kuchita kunyumba komanso kumalo ochitira masewera olimbitsa thupi.
Ma triceps olimba amafunikira kukankha-UPS, kukoka-UPS, maimidwe osiyanasiyana ndi zolimbitsa pachifuwa. Kuphatikiza apo, kugundana ndi mkatikati mwa mkono pomwe ma triceps, sikuwoneka kuti kungatsike ngakhale kuchokera pamawonekedwe okongoletsa. Atsikana a Triceps amatha kuphunzitsidwa kunyumba komanso kumalo ochitira masewera olimbitsa thupi, komanso kuti akhale ndi mphamvu zokwanira kukhala ndi dumbbell yokha.
Malamulo ophunzitsira atsikana atsikana
Atsikana ambiri amapewa kuchita masewera olimbitsa thupi, kuwopa kugwirana chanza kapena kuwonjezera mphamvu. Ndikufulumira kuti ndikutsimikizireni, ngati mumachita masewera olimbitsa thupi osakwanira (5 kg), palibe "buildup" ya minofu yomwe sichingachitike. Ndipo ndikulemera kwambiri pakukula kulikonse kwamphamvu kwa minofu sikuti - Kutalika kumapangitsa kuti minofuyo izikhala yaying'ono ndipo zimapangitsa kuti manja aziwoneka bwino. Koma ndichifukwa chiyani mtsikanayo akuchita masewera olimbitsa thupi pa triceps?
Chifukwa chiyani atsikana nthawi zonse amafunika kupopera ma triceps:
- Mukugwedeza ma triceps, mumayankhula minofu kumbuyo kwa manja ndikuchotsa kunyinyirika komanso kutayika.
- Ma triceps omwe amachita masewera olimbitsa thupi pachifuwa, motero popanda minofu yolimba ya ma triceps simudzatha kupita patsogolo pachifuwa chake.
- Ma triceps olimba amafunikira kuti achite kukankha-UPS, kukoka-UPS, zipilala, komanso zolimbitsa thupi zambiri mu kachingwe.
- Ma triceps olimba amafunikanso pakuchita bwino kwa asanas ambiri mu yoga, ngati mukufuna kukhala mbali iyi.
Chifukwa chake, ndi malamulo ati omwe muyenera kudziwa kuti atsikana ochita masewera olimbitsa thupi a triceps anali abwino, ogwira mtima komanso othandiza?
Kulemera kotani kwa ma dumbbells oti mutenge pophunzitsa ma triceps:
- Kukula kwa minofu: kulemera kwakukulu kwa ma dumbbells kuti muthe kuyambiranso polephera kugwiritsa ntchito njira yoyenera (kwa atsikana nthawi zambiri mpaka 10-12 makilogalamu)
- Kuti mukhale ndi minofu yosavuta komanso kuwotcha mafuta: Kulemera kokwanira kuti mumveke katunduyo, koma kumatha kubwereza 15-20 (kwa atsikana nthawi zambiri mpaka 4-5 kg)
- Pakuti oyamba: dumbbells 1-2 kg, ndikukula pang'onopang'ono
Kuposa tsiku limodzi lophunzitsira ma triceps:
- Mtundu wakale: phatikizani zolimbitsa thupi za ma triceps ndi zolimbitsa thupi za pectoral. Zolimbitsa thupi pachifuwa zimaphatikizapo kufinya kulemera kwake, koma pantchitoyi minofu ya mikono ndi triceps. Chifukwa chake, amatenga nawo gawo mwachindunji pakuphunzitsa minofu ya pachifuwa. Yambani kulimbitsa thupi kwanu ndi zolimbitsa thupi za pectoral, kenako pitilizani zolimbitsa thupi za triceps.
- Njira ina: phatikizani zolimbitsa thupi zolimbitsa thupi ma biceps. Biceps ndi triceps ndi omwe amatsutsana ndi minofu, anthu ambiri amaganiza kuti maphunziro awo olumikizana ndi njira yothandiza kwambiri yolimbitsira minofu. Atsikana ena amasankha njirayi chifukwa ndizotheka kuphunzitsa magulu awiri am'mimba (biceps ndi triceps) tsiku limodzi. Kwa iwo omwe amaphunzitsa nthawi yayitali 3-4 pa sabata, tsiku lomwelo, ndipo mutha kuwonjezera masewera olimbitsa thupi ku Delta.
Okonzeka kulimbitsa mphamvu ndi ma dumbbells:
8 yamalamulo a triceps machitidwe atsikana:
- Nthawi zambiri atsikana okwanira kuti atiphunzitse triceps kamodzi pa sabata. Koma ngati mumachita zolimbitsa thupi kasanu ndi kamodzi kapena kasanu pa sabata ndipo mukufuna kugwira ntchito pamanja, mutha kuphunzitsa ma triceps kawiri pa sabata.
- Ngati simukufuna kuvulala ndikuchepetsa maphunziro kwa nthawi yayitali, musanachite masewera olimbitsa thupi, yesetsani kutentha. Mukamaliza masewera olimbitsa thupi a triceps, musaiwale kutambasula minofu, zimapangitsa kuti maphunziro akhale othandiza kwambiri. Kuti muwonjezere kutentha musanachite masewera olimbitsa thupi, mutha kuchita izi popanda kuchita zolakwika (kapena ndi kulemera pang'ono). Onani kusankha kwathu kwa masewera olimbitsa thupi komanso masewera olimbitsa thupi osankhidwa.
- Timapereka machitidwe sikisi a triceps, koma osati kuti tiwakwaniritse onse tsiku limodzi. Kuti mumalize bwino ma triceps ndikokwanira kuchita masewera olimbitsa thupi 3-4 m'njira zingapo (mwachitsanzo, masewera olimbitsa thupi awiri ndi mnohosloinykh m'modzi kapena awiri). Mutha kusintha izi kapena kusintha nthawi zina zochitika zanu mu phunziro lanu. Komabe, kumbukirani kuti malo osiyanasiyana amthupi, matabwa a triceps amanyamula m'njira zosiyanasiyana, chifukwa chake ndibwino kuti musayang'ane zolimbitsa thupi zomwezo.
- Ngati mukufuna kuonda, kumbukirani kudya zoperewera zama calories. Ngati mukufuna kupanga minofu, ndiye idyani ndi zotsalira za kalori ndikudya mapuloteni okwanira (2-2. 5 g wa mapuloteni pa 1 kg ya kulemera kwa thupi). Komanso werengani za zakudya.
- Ngati mukufuna kuchepa thupi, chitani kangapo kawiri pa sabata kulimbitsa thupi kwa kalori wowonjezera wowonjezera komanso kupititsa patsogolo kagayidwe kake.
- Kumbukirani kuti kuti mukhale ndi zotsatira zabwino, ndikofunikira kuphunzitsa thupi lonse, osati magawo amtundu umodzi okha. Ngati mukufuna dongosolo latsatanetsatane lamphamvu zolimbitsa thupi, yang'anani nkhani yathu: kulimbitsa mphamvu azimayi: zolimbitsa thupi + dongosolo.
- Zochita zotsatirazi ndizoyenera kukhazikitsidwa kunyumba ndi kumalo ochitira masewera olimbitsa thupi. Kusavuta kochitira masewera olimbitsa thupi ndi ma dumbbells osiyanasiyana, chifukwa chake mutha kupeza zolemera zabwino kwambiri komanso katundu wochulukirapo mtsogolo. Koma kuphunzitsa ma triceps kunyumba osapereka zotsatira. Nthawi yoyamba kuphunzitsa ma triceps kunyumba mutha kugwiritsa ntchito mabotolo apulasitiki m'malo mwa ma dumbbells.
- Ndikofunika kumvetsetsa kuti pang'onopang'ono, minofu yanu izolowera kulemera, chifukwa chake ndikofunikira pakapita nthawi kuonjezera kulemera kwa ma dumbbells. Pozolowera kunyumba ndikosavuta kugula chovala cholakwikacho chomwe chimakupatsani mwayi wosinthira kulemera kwake.
Zochita zodzipatula za triceps ndi ma dumbbells
Zochita zambiri za triceps zokhala ndi ma dumbbells - olekanitsidwa, satenga nawo mbali magulu ena am'mimba. Chifukwa chake, mukamachita masewera olimbitsa thupi muyenera kumva kuti cholemetsa chili pamutu. Ngati sichoncho, mwina mukugwiritsa ntchito kulemera pang'ono kapena pali zolakwika munjira. Chonde dziwani kuti panthawi yochita masewera olimbitsa thupi ndi ma dumbbells paphewa (chapamwamba mkono mpaka chigongono) amakhazikika. Kusuntha kokha patsogolo. Sungani mfundoyi m kalasi yonse. Chitani masewerowa bwino, osagwedezeka.
Kubwereza kangati kuti muchite:
- Kukula kwa minofu: 10-12 imabwerera m'mayendedwe 4-5 kudzanja lililonse ndi kulemera kwakukulu
- Kuti mukhale ndi minofu yosavuta komanso kuwotcha mafuta: Kubwereza 15-20, 3-4 kuyandikira dzanja lililonse ndi kulemera kwapakati
Zonsezi itha kuyambitsidwa koyamba ndi dzanja limodzi kenako mkono wina, ndi manja awiri nthawi imodzi. Njira yoyamba imakupatsani mwayi wochita masewera olimbitsa thupi mwaluso, chifukwa muyenera kuwongolera dzanja limodzi (dzanja laulere likhoza kugwira kumtunda kwa dzanja lina kuti lisasunthe). Njira yachiwiri ndi yovuta kwambiri, koma yachuma kwambiri pakuwona nthawi.
Zikomo chifukwa cha mphatsozo youtube channel Live Fit Girl.
1. Bench atolankhani dumbbell chifukwa cha mutu
Dumbbell benchi atolankhani chifukwa cha mutu - imodzi mwazinthu zolimbitsa thupi kwambiri za ma triceps okhala ndi ma dumbbells. Imani molunjika ndi manja paphewa, kubwerera molunjika. Tengani zopumira kumbuyo kwanu, zigongono zikuyang'ana kudenga. Pamalo okutulutsirani mpweya, kwezani ma dumbbells molunjika, gawo la mkono pamwambapa limangokhala. Gwirani kwa masekondi pang'ono ndikutsitsa ma dumbbells kumbuyo kwanu.
Ntchitoyi itha kuchitidwanso momwe mungakhalire, izi zingakuthandizeni kupewa kusamutsa katundu kuchokera ku triceps kupita kumbuyo. Makina osindikizira a benchi ya Dumbbell chifukwa chakumutu kwake amakhala otetezera kwambiri, ndipo benchi ya dumbbell imayimilira kuti igwirizane pang'ono ndi minofu yakumbuyo.
2. Bwezerani manja anu kumbuyo
Imani ndi mapazi anu m'lifupi, pindani mawondo anu ndikupendeketsa msana kuti musagwedezeke osazungulira msana. Tengani cholumikizira m'manja, pindani zigongono zanu pansi pazomvera zomwe zinali pachifuwa. Pa exhale tambasulani manja pa chikombole, kusiya chapamwamba mkono n'kupuma. Zida ndizofanana ndi thupi. Gwiritsani masekondi angapo ndikubwerera poyambira.
3. Makina osindikizira aku France okhala ndi ma dumbbells
Ugone pabenchi, fitball kapena pansi. Tengani ma dumbbells molunjika, manja amatambasula mozungulira m'mapewa. Pa exhale, tsitsani manja anu paphewa ndipo mkono wam'mbali unakhazikika. Gwirani kwa masekondi pang'ono ndikubwezeretsani mikono poyambira. Mapewa amakhalabe okhazikika pazochitikazo.
Zochita za Mnogocwetnye za triceps
Kuphatikiza pa kudzipatula kwa ma triceps amalimbikitsa machitidwe a mnohocwetnye pa triceps. Choyamba, amaphatikizapo kugwira ntchito kwa minofu yambiri ndikukakamiza thupi lanu kuti lizigwira bwino ntchito. Chachiwiri, amapereka katundu wogwira ntchito.
Kubwereza kangati kuti muchite:
- Kukula kwa minofu: kubwereza 10-12, njira ya 3-4
- Kuti mukhale ndi minofu yosavuta ndikutentha mafuta: 15-20 imabwereza 2-3 seti
1. Kankhani-UPS ndimapangidwe opapatiza a manja
Mukaphunzitsa pachifuwa ndikuwongolera tsiku limodzi, ndiye kuti kukankha-UPS nthawi zambiri kumakhala gawo la masewera olimbitsa thupi pachifuwa. Poterepa, mutha kusinthana: njira imodzi yoyeserera-UPS, njira imodzi yokankhira-UPS ndikupanga manja pamiyendo.
Mbali ya kukankha-UPS ndikuyang'ana ma triceps ndi awa. Choyamba, izi zimatenga mawonekedwe ochepa a manja, ndipo kuyandikira kuyika chikhatho cha dzanja lanu wina ndi mnzake, kulimba kumadzaza ma triceps. Kachiwiri, ngati mutakankhira UPS pama triceps, zigongono zili pafupi ndi thupi ndikubwerera mmbuyo, osati mbali. Kankhani-UPS yotere nthawi zambiri imakhala yovuta kuti muthe kuyeseza kuyigwiritsa ntchito maondo ake.
Zonse zokhudzana ndi kukankha UPS ndi momwe mungachitire
Kapena apa pali zosiyanazi, zotchedwa triangle zikankhira UPS:
2. Reverse Kankhani-UPS kuchokera pa benchi
Bweretsani kukankhira-UPS ngakhale kuli kosavuta pochita masewera olimbitsa thupi kuposa kukankha-UPS, koma amafunikanso kuchita minofu yolimba ya triceps. Kutembenuza kukankha-UPS nthawi zambiri kumachitika kuchokera pabenchi, koma ngati mukufuna mutha kuyiyendetsa pansi. Kuti mumvetsetse ntchitoyi, mutha kutambasula miyendo yanu osayiweramira.
Zonse zokhudzana ndi kukankhira kumbuyo-UPS kuchokera pa benchi
3. Kutambasula kwa dzanja mu lamba
Ntchitoyi itha kuchitidwa m'malo mochita kudzipatula, "Kutambasula kwa manja kutsetsereka". Kodi phindu lantchito yotambasula dzanja ndikuti ndi chiyani? Choyamba, zolimbitsa thupizi zimathandizanso minofu yam'mimba ndi kumbuyo. Kachiwiri, kusakhazikika pamtambo kumathandizira kugwiritsa ntchito minofu yambiri yakumtunda ndi kumunsi, motero kulimbitsa thupi kumakhala kothandiza kwambiri. Chachitatu, kuchita masewera olimbitsa thupi kotere kumakulitsa kugunda kwa mtima, komwe kumathandizira kuwotcha mafuta.
Imani pamalo a thabwa, manja anu atapumira pansi osangokhala mitengo ya kanjedza ndi yolankhula. Miyendo ikuluikulu pang'ono kuti mukhale okhazikika. Kupinda chigongono chako, kukoka dumbbell pachifuwa, gwirani mphindi yachiwiri ndikusunthira cholumikizira kumbuyo mpaka mkono utawongoka. Ndikukula kwa phewa lamanja (gawo la dzanja pamwambapa) amakhazikika. Gwirani malowa kwa masekondi angapo kenako ndikugwadira mkono wanu m'zigongono. Kenako mubwerere ku pulani. Chonde dziwani kuti panthawi yochita masewera olimbitsa thupi kumbuyo kumakhala kolunjika, thupi limasunthika, mafupa a chiuno amakhala osalala (samapita kapena kukwera).
Mabaibulo a kulimbitsa thupi kwa ma triceps
Tikukupatsani zosankha zingapo zama triceps. Mutha kusankha imodzi mwanjira zomwe mungasankhe kapena kupanga mapulani anu a ma triceps. Ngati mukugwiritsa ntchito kutaya mafuta ndi zolemera zolemera (kapena simusowa kuti muzisunga ma dumbbells olemera), mutha kuyambiranso ma 15-20 kudzanja lililonse.
Njira 1
- Kankhani-UPS ndimapangidwe ochepa a manja: 8-10 reps x 2-3 seti
- Bench atolankhani dumbbell chifukwa chamutu: 10-12 reps x 4 seti
- Tambasulani manja mmbuyo 10-12 reps x 4 seti
- Bwezerani kukankha-UPS pa benchi: 10-12 reps x 3-4 njira
Njira 2
- Kankhani-UPS ndimapangidwe ochepa a manja: 8-10 reps x 2-3 seti
- Makina osindikizira benchi yaku France okhala ndi zododometsa: 10-12 reps x 4 seti
- Bench atolankhani dumbbell chifukwa chamutu: 10-12 reps x 4 seti
- Kutambasuka kwa dzanja mu lamba: 10-12 reps x 3 seti
Njira 3
- Bwezerani kukankha-UPS pa benchi: 10-12 reps x 3-4 njira
- Makina osindikizira benchi yaku France okhala ndi zododometsa: 10-12 reps x 4 seti
- Bench atolankhani dumbbell chifukwa chamutu: 10-12 reps x 4 seti
- Kutambasuka kwa dzanja mu lamba: 10-12 reps x 3 seti
Nkhaniyi imalemba zofunikira kwambiri za atsikana zomwe mungachite kunyumba kapena kumalo ochitira masewera olimbitsa thupi. Musaiwale zazing'ono izi koma zofunikira kuchokera pakuwona kwa kukongoletsa ndi minofu yamphamvu.
Onaninso: Zochita zabwino kwambiri ndi ma dumbbells kunyumba.
Kukula kwa kamvekedwe ndi minofu, Zida ndi chifuwa Ndi ma dumbbells, masewera olimbitsa thupi