Kodi kusankha Zochita kwa triceps ndi

Triceps minofu amatenga nawo mbali mu ntchito yonseyi zofunika, ojambula, ngati benchi atolankhani. Choncho, chitukuko yake ndi wofunika kwambiri mpira. Izo ntchito m'magulu onse lumpha thupi chapamwamba ndipo akhoza kuchita ntchito kuposa kukongola kwa. Alipo Zochita kwa triceps akhoza ziri kugawidwa mu zovuta ndi kudzipatula.

Features triceps minofu

Triceps n'kofunika kwambiri osati chifukwa ojambula, komanso mitundu yonse ya masewera kumene lumpha ntchito. Zikuphatikizapo weightlifting, kuwombera kuyika ndi anthu luso losiyanasiyana lomwe zochokera kumenya njira - nkhonya, karate, wushu. Izi ndi zowona makamaka ndi nkhonya, imene zamphamvu mwachindunji kugunda zofewa mogwirizana ayenera kuyambitsa knockout mdani.

Mosiyana ndi kukongola pa masewera olimbitsa thupi kuti triceps ndi ena minofu ya manja ndi pang'ono ntchito chifukwa cha mkono nsinga zida masewera , ndi kusunga thupi lake pa manja ake, koma osati pa zala zako, monga kumachitika Mwachitsanzo, pa Chikoka akuluakulu. Chotero, maphunziro triceps sikudzakhala kwa iwo zotsatira zina ndipo nthawi zambiri ntchito molumikizana ndi kuphunzira chifuwa kapena phewa lamba.

Kodi kuphunzitsa triceps

njira alipo kupereka zosiyanasiyana zokambirana kwa triceps lapansi. Iwo akhoza kuthamanga pa zida za gymnastic, ntchito dumbbells, barbells ndi simulators wapadera. Kupeza zotsatira anakhumba m'pofunika kugwiritsa ntchito Mabaibulo osiyanasiyana zoyenda - ichi adzalola qualitatively kwambiri kukhala minofu ya manja.

Popeza ntchito zofunika imagwiridwa triceps Kankhani ndipo powunikiridwa m'chiphiphiritso, m'pofunika, ndiponso pa mitundu ya maphunziro ziwalo. Monga tanenera kale, lumpha zofunika kwambiri ankaona benchi. Phunziro bwino triceps ayenera kuchita nsinga yake yopapatiza, pamene ntchito yaikulu chagona pa chifuwa ndi pa iye. Zodabwitsa ndizakuti, mophweka Kankhani akuluakulu ntchito chimodzimodzi triceps lapansi.

Komanso, muyenera kuchita Zochita kwa triceps wa m'mwamba. Chifukwa chaichi atolankhani atakhala kapena kuyima. Monga zipolopolo angagwiritsidwe ntchito ngati malo, ndi kulemera kapena zolemera. thupi pamene akuchita Zochita izi zikhale athyathyathya ndipo sanagwadirepo kuti magawowa gululi - mu nkhani yoteroyo anthu a mtima yafupika ndi maulendo 2-2.5.

Kuphunzitsidwa amayikanikiza pansi pogwiritsa ntchito zitsulo zikufanana. Atapachikidwa pa mikono anaweramuka, weramitsani iwo pa elbows ndi kuchepetsa nokha pansi kutali zedi. Ndiye iye anaweramuka. Izi ndi zolimbitsa thupi zovuta kwambiri, kotero oyamba pa siteji Woyamba adatchithisira okha theka. I.e. kuti mbali pa elbows madigiri 90.

Komanso, ntchito olekanitsidwa Zochita kwa triceps lapansi. Iwo akhoza mwachita chigonere, kapena atakhala kapena kuyima. Monga zipolopolo ntchito dumbbells, barbells kapena zolimbitsa makina. Akamanena zochita ndi mokakamizidwa kutambasuka dzanja m'njira yakuti onse a thupi anakhalabe ima kwathunthu.

Mwachitsanzo, kukhala molunjika kukatenga dumbbell kapena barbell, ndi kunyamula iwo okha. Popanda kusintha udindo wa elbows ndi, weramitsani ndi kupereka kwambiri rewound burdening mutu wake. Ndiye kukweza pang'onopang'ono ndi kupanga chiwerengero ofunikira kubwereza. Yemweyo zikhoza kuchitika atakhala kapena atagona.

Yoyenera kupuma - zimenezi n'zofunika

Kodi inuyo thupi triceps, ndi zofunika bwino kugawa asilikali ndi kupuma bwino. Popeza Zochita zolemera amafuna ndalama lalikulu la mphamvu, thupi liyenera kumlandira yoyenera kuchuluka kwa mpweya.

Mwachitsanzo, amayikanikiza kwa mulingo woyenera ankaona zachifalansa pa wobadwira wa projectile ndi kutulutsa pamene akukweza izo. Pa nthawi ya lololedwa voteji angoti wanu kwa kanthawi kakafupi nthawi. Nkofunika kukumbukira kuti kotunga olondola a mpweya thupi kumadalira osati kokha pa ntchito minofu, komanso kugwira ntchito yosalala dongosolo mtima.