Kukankhira akuluakulu ku triceps benchi: pulogalamu zimaonetsa njira ayamikira

Kukankhira akuluakulu ku triceps benchi - chovuta, koma zolimbitsa thupi mokwanira ogwira tikhoza kuchita amuna ndi akazi. mwayi waukulu kwagona kuti kuchita alibiretu zipolopolo zina, kotero izo zikhoza kuchitidwa mu masewero olimbitsa thupi, kunyumba kapena pa msewu. Komanso, othamanga odziwa nthawi kuchita Kankhani akuluakulu ku triceps benchi, kaya masewera iwo mwaukadaulo chinkhoswe.

Musanayambe kuchita izi Kankhani akuluakulu, muyenera kudziwa chimene iwo ali, momwe kuchita bwino ndipo kodi zolakwa.

M'mene tingamangire minofu dzanja

Ndi wabwino mawonekedwe thupi ndi uchitsiru thupi wokongola sachiza popanda bwino anayamba minofu dzanja. Phunzitsani iwo kuthandiza zosiyanasiyana zokambirana, mmodzi amene ali Kankhani akuluakulu ku triceps benchi. Kawirikawiri, oyamba kunadetsa lolunjika pa kukongola, triceps, osati kugwedezeka, ndipo pambuyo maphunziro awo onse amapereka phindu zabwino mphamvu.

triceps otukuka kulola chidwi kuchita kokoka, umalimbana ndi elaboration a minofu pectoral, ndi minofu ya kumbuyo Ndipotu iwo ali ndi udindo waukulu m'kalasi ndi projectile zina - mtengo.

Triceps Zochita

Popeza Kankhani akuluakulu ku triceps benchi angathe kuchitidwa paliponse mu masewero olimbitsa thupi ndi zipangizo zina zapadera adzakhala zofunika kugwiritsa ntchito zipangizo, omwe amathandizanso elaboration wa triceps lapansi. Wotchuka kwambiri lero ndi kutambasuka manja pa chipika. Zochita izi yabwino kwambiri chifukwa othamanga anakumana ndi ntchito bwino matupi awo. Atsopano kaŵirikaŵiri kuloza katundu pa mapewa ake ndi minofu kumbuyo, osati triceps, monga ziyenera kukhalira. Pankhaniyi thupi kumachitika molakwika, ndipo zotsatira anakhumba sati analandira.

Pakuti oyamba, Amateurs ndi akatswiri odziwa akulangizidwa kuti nthawi zonse kuchita pushups triceps pa benchi. Pulogalamu, womwenso chiwerengero cha kubwereza ndi akanema, analenga munthu aliyense payekhapayekha, kotero ndandanda chonse zolimbitsa thupi silingathe kulengedwa. Kuti mudziwe zambiri za mitundu triceps Zochita ayankhidwa pansipa.

chigamulocho Kankhani akuluakulu

Chitani bwino zimathandiza ntchito triceps ndi phewa minofu umapangitsa pa minofu pectoral, ndi phewa lamba. Ngati mwachita bwino, kuwonjezera pa kuphunzira magulu akuluakulu minofu, ndi kuonetsetsa kuti bwino kaimidwe wanu. umapangitsa athe kupeza anthu kupweteka pafupipafupi kumbuyo. Ndipotu ndi ntchito yonseyi ndi wosasunthika minofu ya kumbuyo.

Triceps kukankha akuluakulu ku benchi: Patsogolo njira

N'zachidziwikire kuti ndikofunika kutenga poyambira malo. Ndi mfundo imeneyi zimadalira kulondola kayendedwe wotsatira. Kupanga Kankhani triceps ku benchi, m'pofunika kuika manja ake pa nsonga ya yopingasa benchi, mapazi kuvala benchi wina, pabwino kufanana kwa woyamba, kapena pansi. Yosefera triceps, muyenera kunyamula nokha kuti apange lakuthwa ngodya pomwe pakati pa torso ndi ntchafu. Elbows mtundu ndikoletsedwa pamene akuchita Kankhani akuluakulu, monga pali chiopsezo kuvulazidwa.

Pa zachifalansa ayenera m'mbuyo pansi, ndi manja okha ndi Yosefera atolankhani. maondo anu akhale molunjika, mawere nthawi zonse tiyenera kupitiriza mu malo anaweramuka. Pa mfundo wotsikitsitsa chigongono ayenera kufanana pansi. Ndiye muyenera kutulutsa ndi kubwerera kuyambira malo.

zolakwika

Oyamba ndi ngakhale ena othamanga odziwa zambiri amalakwitsa, kugwira n'zosiyana Kankhani akuluakulu ku triceps benchi. Chifukwa cha ntchito yonseyi ikuchitika bwino, zosungidwazo zimagwiritsidwa ntchito pa anthu magulu onse a minofu, ndi chifukwa si munthu kuti cholinga. Komanso, zolakwitsa izi zimakhala chifukwa cha kuvulala kwambiri.

Ambiri kulakwitsa yotentha ndi anthu, osati kunyumba kokha komanso maholo masewera ndi:

1. Tingafinye matalikidwe. Ili ku chimbuzi, mukufuna kukankhira thupi lake kugwiritsa ntchito mphamvu dzanja, kuti matako a inali pamwamba mlingo wa benchi. Apo ayi, ntchito ya mogwira pang'ono.
2. Kuswana elbows m'mbali. Monga tanena elbows onse ayenera kuona bwino patsogolo. M'pofunika katundu kugawa moyenera pa minofu. Ndipotu, ndi kuswana awo mu madera osiyana katundu mwadzidzidzi amasintha kwa minofu triceps pa lamba phewa, tingayambe dislocation.
3. thupi imagwera otsika kwambiri. sayenera kugwa pansi pa mlingo kumene manja ndi kufanana kwa pansi. Mukapita mopitirira kutsitsa, pali chiopsezo kuwonongeka kwa kapisozi a olowa phewa. Izi zimachitika chifukwa cha kutsitsa kuyenda mofulumira kukhazikitsa, kapena chifukwa cha kulemera owonjezera. Mofanana ndi choipa yapita, nuance izi zingachititse kuvulala kwambiri monga sprain a.
4. Control wa kaimidwe. Munthu slouches, kuchita Kankhani akuluakulu, izo Zosintha katundu pa mapewa, amene akutitsogolera kuti dislocation ndipo nthawi zina ngakhale fractures. Choncho nthawi zonse muyenera kusunga pachifuwa kukodzedwa, ndi atolankhani - zolimba.

Kusakhala ndi zolakwa pamwamba, mukhoza wokongola mofulumira zotsatira anakhumba kudzisamalira okha kuvulala zosafunika.

Njira ndi kubwereza

Choncho, ntchito yonseyi imagwiridwa mu kubwereza pang'ono (kwa oyamba nthawi 15-20, kwa ogwira - mu 2-3 zina). Njira tikulimbikitsidwa kuti munthu aliyense kuwerengera awo, pa maziko a kutopa. Monga ulamuliro, ndi za 3-5 waika. Oyamba amene kale chinkhoswe mu tsiku ndi tsiku, m'pofunika kuchepetsa chiwerengero kuti m'masiku oyambirira a njira kukhazikitsa mukhale.

Pachifukwa chomwechi simungathe ntchito mabenchi awiri, koma mmodzi. Miyendo Choncho adzaikidwa pansi, ndi maondo anu pang'ono wopindidwa. Koma kuchita masewera olimbitsa thupi mu udindo uwu kwa nthawi yaitali ali osavomerezeka chifukwa njira yabwino yogwiritsira ntchito njira imeneyi kokha pamene mphamvu ndi pafupifupi kumapeto ndi ntchito mu mtundu wathunthu kosakwanira.

zina

Nthawi zambiri atsopano chidwi ngati njira Kankhani akuluakulu ku triceps benchi. Zochita, mwangwiro m'malo Kankhani akuluakulu, abwino kwa amene akufuna kutulutsa mmwamba manja anu ndi kulenga kosangalatsa. Zochita awa:

• French benchi atolankhani;
• benchi atolankhani pafupi nsinga;
• kukankhira akuluakulu ndi chiphunzitso yopapatiza manja.

Woyamba yachiwiriyo ziperekedwa mwa yopingasa kapena pang'ono okonda benchi barbell ndi kulemera otsika, ndi wachitatu - pa zipolopolo palibe owonjezera. Zonse zokambirana izi ndi zopambana kuphunzitsa thupi lawo kuti kukhazikitsa moyenera Kankhani akuluakulu ku benchi.