The kukongola ndi triceps. Kodi kumanga kukongola ndi triceps panyumba?

Kwa achinyamata ambiri funso bwanji kutulutsa mpaka kukongola wanu ndi triceps, ndi chopunthwitsa. Ngakhale ndi zabwino chonse mawonekedwe thupi elaboration awo minofu tatchulawa amafuna kudziwa wapadera ndi luso. Ife tayesera kuti konza ulaliki mu nkhaniyi.

Nkhaniyi kwalembedwa kwa amuna ndi mlingo osachepera maphunziro, othamanga ndi amene pazifukwa zosiyanasiyana sangathe kumapita ku masewero olimbitsa thupi. Cholinga chathu - kusonyeza momwe mukhoza kukhala kukongola wanu ndi triceps Amakhala kunyumba. Mu masukulu amenewa zotsatira pazipita kufuna anthu, kulumikiza maphunziro chinthu wake wa zolinga zanu ku chidziwitso cha malamulo a maphunziro ndondomeko ya ojambula.

za zolinga

N'chifukwa chiyani tiyenera kuyamba ndi chilimbikitso? Chifukwa mphamvu ya kulimbitsa thupi kunyumba zikudalira pa kukhoza kuthana ndi kukonza osati njira ndi akanema, komanso ndi mosamalitsa kukwaniritsa Zochita zonse anakonza.

Si chinsinsi kuti House kuthana ndi zovuta kuposa ochitira masewera a. Pali zambiri mayesero: chakudya zokoma, kunyumba Masewero PC, koma yemwe akudziwa chimene aliyense! nyumba ali kunyumba. Ndiyeno muyenera maola angapo kuthera mphamvu Zochita! Dziwani izi, si onse likukhalira.

Pali zofunika kuchuluka sanapirire. Choncho, ife kunena kuti ndinu madzulo a mapulani a ndondomeko maphunziro bwino anakonza zolinga zawo: n'chifukwa chiyani mukufuna kumanga kukongola wanu ndi triceps. Ziyenera kukhala pandekha.

Ndiye inu muli nazo izo! Zodabwitsa. Ichi chidzakhala kulowa wanu woyamba mu chipika maphunziro.

Kuika osachepera zida maphunziro kunyumba

Podzikongoletsa m'maso muli wofuna (ndipo izi ndi zofunika), zoyenera kuganizira kuphunzitsa kufufuza wanu. Siyense amene angakwanitse kugula makina ndi wokometsedwa bar. Koma pafupifupi aliyense kugula mowa ganyu amisiri ndi nyundo kuti adzatsekeredwa kukonza. Muyeneranso ankalemba ndi dumbbell, ndi bwino - awiri. Zothandiza ndi expander. Ngati kunyumba pali yopapatiza mpando ndi zamwano olimba nkhuni, inunso athe ntchito monga pulogalamu yoyeseza a. Zothandiza zolimbitsa thupi lanu kwa kukongola ndi triceps ndi chopondapo yachibadwa.

Popititsa patsogolo maphunziro ntchito bala yopingasa angakhale othandiza kwa burdening zina chikwama ochiritsira, mkati omwe ndi chikwama pulasitiki wodzazidwa ndi mchenga kulemera ankafuna.

Zochita zikuluzikulu

Zochita pa kukongola ndi triceps zimagwiridwa payokha ndipo accented. Monga amadziwika, mothandizidwa ndi kukongola mkono wopindidwa, ndiponso unbent ntchito triceps. Awa amatchedwa minofu muzikangana. Only chitukuko zogwirizana zipangitsa zotsatira yoyenera zochita. Thupi, kuwaphunzitsa, ikuchitika zolemera, kotero kupewa kuvulala zizichitidwa pambuyo kwambiri kulimbitsa thupi, zochangamutsa ulusi minofu.

5 zofunika Zochita kwa kukongola kunyumba

Ntchito yoyamba. Thupi malo - ataima. Mapazi phewa m'lifupi padera. M'manja mwake, makhwatha anatembenuka m'mwamba - dumbbells. Alternately Mpweya dzanja unakhota, pa mpweya - unbent. dumbbell kulemera anasankha njira monga kupereka 7-8 kubwereza pa chilichonse dzanja Anatipatsa. Nthawi 1-2 otsiriza ayenera kuchitidwa ndi yolimbikitsa pazipita mphamvu wokhulupirira.

Ntchito yachiwiri. Kuyambira malo ndi pafupifupi wofanana ndi taonera Poyamba, koma manja ndi dumbbells kanjedza akukumana thupi. Mmalo awa, popanda katundu, kukongola anamva anatambasula kwenikweni.

Ntchito yachitatu. Thupi malo - atakhala. Dzanja compressing ndi dumbbell ndi adatchithisira ndipo chigongono apuma pa ntchafu lamkati. Mpweya dzanja unakhota, pa mpweya - anaweramuka pang'onopang'ono.

Kusonyeza chachinayi. Kukoka bala kunyumba. Manja - kugwira yopapatiza, makhwatha anatembenukira kwa iye. N'zachidziwikire imagwiridwa popanda akugwedeza. Chiwerengero cha kubwereza - 7-8. Ngati kumangika posachedwapa akonzedwa ndi zosavuta kuchita, za ophunzira amaika chikwama pa mapewa ake ndi zolemera lolingana. Ichi ndi tima zolimbitsa ambiri anayiwa, imaphunzitsa kukongola.

Kusonyeza wachisanu. Tambasula lamba expander ndi kukongola. Thupi malo - chilili, mapazi - phewa-m'lifupi padera. Waimawo ndi mapazi pa expander lapansi. Zida pansi pansi, makhwatha mavuto, elbows pafupi thupi. Expander mu udindo uwu kwa nthawi yotalikirapo. Mwachindunji pamene akuchita Zochita dzanja kugonjetsa kulimbikira kwa expander ndi, ndichotse pa elbows, ndi elbows (ngati nkotheka) mwamtundu ndi thupi.

Triceps. Kulimbitsa thupi kunyumba

Ntchito yoyamba. French osindikizira ubwenzi. Torso chilili ndi mapazi - phewa-m'lifupi padera. Udindo wa manja anu ndi dumbbells: chigongono anawuka, atamangika pa dumbbell kumbuyo kwanu. Komano osamvera akudzitengera dumbbell, koma silivomereza ake. Mpweya dzanja pang'onopang'ono limakuwongola chigongono, dzanja ndi dumbbell ndi wakwezedwa pamwamba. Pakukhala tikunena katundu pa triceps lapansi. Pa zachifalansa dzanja anawerama mmbuyo, dumbbell kuyamba kachiwiri kumbuyo kwake.

Ntchito yachiwiri. French benchi pansi. Ndi yofanana ndi ntchito choyamba. Wokhulupirira ali pa chopondapo.

Kusonyeza lachitatu anachita ntchito mpando ndi handrail matabwa. Kuchitila wake patsogolo pa mpando Sofa anasonyeza pa mlingo mapazi anu ali pakama, manja ake pa nthawi yomweyo, namkulunga, mmbuyo anachita nsinga handrails mpando, monga anachita pa mipiringidzo. Tanthauzo la Zochita - mu flexion / kutambasuka manja akuluakulu.

Kusonyeza chachinayi. Nyumba bala Ufumuyo lamba expander. Muzigwirizana ndi kumbuyo anatembenukira kwa bala yopingasa. Torso chilili ndi mapazi - phewa-m'lifupi padera. N'zachidziwikire imagwiridwa manja alternately. Dzanja chilonda monga pa French benchi atolankhani, koma m'malo nayo anatambasula dumbbells expander. Komanso, pamene atathana dzanja chigongono limakuwongola kutsogolo kupita m'tsogolo.

Kusonyeza wachisanu. mikono Flexion / kutambasuka atagona pachikhatho cha. Manja anaika pang'ono. Apo ayi, khama zazikulu pa minofu pachifuwa. Pamene akuchita Zochita ntchito chikwama zolemera.

Osiyana maphunziro kumvera pa kulankhula

Onani kuti mbali ya antchitowo pa zifukwa zina agwedeza kukongola. Triceps sakutchulidwa. Zachitikiranji zimenezi? (Onani kuti lalifupi woona.) Yankho lake ndi losavuta. Kukongola woyamba zakusangalatsani, pamene m'chilimwe munthu atavala T-sheti. Komabe, mwa ndondomeko maphunziro opunduka akuvutika mphamvu angathe chinkhoswe. Ndipotu zogwirizana chitukuko mwa akatswiri triceps pafupifupi kawiri monga kukongola chachikulu! M'njira zosiyanasiyana mungathe kuphunzitsa kukongola wanu ndi triceps kunyumba.

A kwenikweni "ozizira" amuna, masewera a karati mbuye, mokulirapo anaphunzitsidwa triceps, ndi ntchito tempo, sankadandaula "kugoletsa" kulemera kwake, ndi kupanga zapadera liwiro kupirira. Ndipotu "mantha" minofu! Development m'menemo otchedwa zotakasika mphamvu zimatheka pogwiritsa ntchito zochulukitsira mu ndondomeko maphunziro.

Pamene kukwapula triceps ngati wothamanga mphezi chimafikira mkono ndi bicep monga mphezi maondo ku malo ake apachiyambi. Choncho, ndi sharpness wa Ndiuze zimatheka mfiti kuti kuphwanya mbale konkire, pamene kuteteza machesi si zindikirani nthawi tanthauzo lake. Komabe, nkhani ya m'nkhaniyi siligwira ntchito kwa mtundu uwu wa ZOCHITA, chifukwa kuchuluka kwa minofu m'kati kukula ndi ndi tingachipeze powerenga ojambula pang'ono.

Vuto la dzuwa la trainings

Zingatanthauze kuti zokambirana komanso mabuku apadera, kuwauza za mmene kutulutsa mpaka kukongola wanu ndi triceps, zonse bwino. Ndiye n'chifukwa chiyani si onse Mokhumbira mu ojambula? Mwina pali zinsinsi za maphunziro ogwira.

Simungathe kulingalira magulu awiri okha a minofu dzanja mobisika ndi ena. Komanso, dongosolo akulu a thupi la munthu m'njira yakuti sikutheka kwa nthawi yaitali kumanga Zochita yapadera imodzi yokha minofu gulu, popanda kuwonjezera zina mu buku. Patapita mwezi ndi theka ngati kuphunzira pang'ono maganizo pa kuphunzitsa kunyumba ndi anawawidwa anaona kuti zotsatira zake asiya. Kodi kuchita imeneyi? Yankho lake ndi losavuta: choyamba, kalandireni uphungu woyenera mmene kutulutsa mpaka kukongola wanu ndi triceps kunyumba.

sverhvosstanovleniya mkombero - maziko a patsogolo

Poyamba, zimenezi wothamanga unlucky ayenera kumvetsa ndizosowa maphunziro katundu ndi kupalasa njinga. Ziyenera kukhala lingaliro bwino za mfundo zazikulu, amene ntchito ndi bodybuilders wowonjezera minofu misa. Bukuli lili sverhvosstanovleniya.

Sports Medicine anapeza kuti mulingo woyenera minofu kukula ndi chifukwa ntchito cyclical lililonse thupi waika 5-6 m'njira imene kulemera maphunziro analola ophunzira aliyense zokonzeka, ntchito kwa pazipita, kuti achite zosaposa 7-8 kubwereza. Pankhaniyi, nthawi ziwiri zapitazi opangidwa ndi mphamvu ya wochita mpikisano.

Chonde dziwani, pa masewera olimbitsa thupi kwambiri amapezeka mikrotravmirovanie ulusi minofu. Sikuti kuopa! Izi ndi chibadwa. The chododometsa kwagona kuti bwino chikufanana maganizo maphunziro katundu CHIKWANGWANI kudzapeza buku ake. Iwo ayenera kuima chimodzi "koma."

Chenjezo! sverhvosstanovleniya mkombero zikusonyeza kuti muli, kuwonjezera masiku kuphunzitsa, ndipo ngakhale limodzi kapena masiku angapo, kutenga malo popanda thupi. ulusi anavulala liyenera kukhala! N'chifukwa chake amuna sindikumvetsa mmene kutulutsa mpaka kukongola wanu ndi triceps kunyumba, komanso ndi malangizo a zinachitikira zabwino, sonyezani zochepa fixated pa tsiku workouts otaika.

maphunziro Mabuku ndi chitukuko mulingo woyenera kwambiri minofu manja

The chikhalidwe chachiwiri maphunziro othandiza si kapangidwe kake. Izi ndi zimene takambirana kale, pamene zotsatira kukhala. Musaphwanye reinvent gudumu pa nthawi yomweyo, yankho changwiro bwanji kutulutsa mpaka kukongola wanu ndi triceps kunyumba atha kutumikira ngati ayamikira kutsatira othamanga. Ndipo accentuated kuphunzira chakale minofu maphunziro mkombero mu trainings atatu otsatirawa:

• sapota - ndi kukongola;
• chifuwa - ndi triceps;
• mapazi - phewa.

Komabe, patsogolo chosunga nthawi ayenera kusinthidwa monga kumvera pa kulankhula. Mwachitsanzo:

• chifuwa - kukongola;
• sapota - ndi triceps;
• mikono - mapazi.

Mothandizana ndi ojambula katundu othamanga

Ena othamanga maphunziro mkombero Chili ojambula kulimbitsa thupi ndi maphunziro a chikhalidwe chosiyana, kumene katundu imagwera pa mapazi. Ngati simuli katswiri bodybuilder (mu nkhani iyi specialization zofunika), Kuwonjezera katundu ozungulira pa chitukuko cha dongosolo mtima ndi kulandiridwa. Zimakhala Masewero magawo: mpira, mpira. Komanso n'kopindulitsa kuwongolera wonse homeostasis wothamanga zolimbitsa pakati mtunda kuthamanga. Chirichonse chomwe icho chinali, wophunzitsidwa mu njira yotero ziwiya mtima ndi magazi kupereka othamanga bodybuilder yofunika kwambiri. Chokha kwa maphunziro amenewa zina ndiye mthandizi, zochangamutsa khalidwe lawo.

Choncho, mu nkhani iyi, makamaka ojambula maphunziro mkombero akhoza kukusalani yeniyeni Zochita kwa miyendo. Kutsindika mu maphunziro mkombero adzayang'ana osiyana: kukongola, triceps, m'mapewa, kumsana.

Pomaliza

Kuti adzimvera taphunzira, tisaiwale kuti ntchito mu ojambula kunyumba sakhala ogwira kuposa kulimbitsa thupi mu ochitira masewera a motsogoleredwa ndi aphunzitsi odziwa. Ngati inu mukutseka kwanu ali ndi masewero olimbitsa apadera ndi mtengo muzimvetsera sichikunditsutsa inu, nyumba ya maphunziro akhoza n'komwe. Komabe, zinthu zina zokhudza moyo wa munthu makamaka mwina kuphunzitsa minofu (kukongola, triceps, etc.) kunyumba kokha. Pa nthawi yomweyo, tiona kuti kukhalapo kwa okhwima chilimbikitso ndi kuphunzitsa woyenera kukonza mmene kungakhale kochititsa chidwi kwambiri.