Triceps kulimbitsa thupi mu masewero olimbitsa thupi ndi kunyumba

Masiku ano, amuna ndi akazi amamva amawapopa manja umboni wa mphamvu. Triceps kulimbitsa thupi amatenga nthawi ina, osati Akatswiri, komanso anthu wamba. Pa minofu mwendo anthu kulabadira kwambiri osowa, koma zotsatira za maphunziro triceps noticeable yomweyo.

Mwatsoka, kukwaniritsa mpumulo anakhumba si yapafupi monga zikuoneka pa koyamba. Komanso, anthu ambiri sitikudziwa momwe mokwanira kuwunika vuto ndi mphamvu zawo. wothamanga aliyense ayenera kukhala anzeru ndi mtima. Pang'ono kufika cholinga mofulumira, kuwonjezera katundu. Nthawi zambiri mu zinthu zimenezi, kudwala ndi kukhala ndi triceps yowoneka bwino kusiyiratu.

chifukwa sitima

Akatswiri mukudziwa chifukwa chake kuphunzitsa za kukongola ndi triceps. Tsiku lina, Tionanso kuphatikiza, koma mabogi ambiri akulangizidwa kugawanitsa maphunziro a minofu imeneyi, kuzikweza + pa masiku osiyana.

A zambiri mwa akatswiri kuyesetsa kukhala eni kukongola lalikulu, koma kwenikweni ambiri a iwo amatenga triceps. Iye amapanga maonekedwe a munthu ndi bwino, chifukwa chitukuko ndi mtima minofu ndi nthawi zamakono.

Komanso kuti kuyang'ana lochita masewera osiyanasiyana, muyenera nthawi yocheza ndi deltoids. Ndiyamika manja mabuku maphunziro sadzayang'ana kupusa. Koma yomwenso waukulu akadali ofunika kuchita triceps. N'zachidziwikire iliyonse (pansi, kugona pansi kapena) triceps nthawi adamulowetsa. Ndizoonekeratu ku mfundo imeneyi - basi pomwe maphunziro triceps das mwayi bwino kukhala mapewa ndi minofu pectoral.

Amuna ndi akazi angaphunzitse ndi kukhala minofu ya manja, momwe iwo akufunira. Munthu aliyense - munthu amene ali ndi ganizo lawo la thupi langwiro ndi wokonzeka kukwaniritsa cholinga chake.

mfundo

Aliyense maphunziro (chifuwa, triceps, kumbuyo, mapewa ngati amawapopa - zilibe kanthu) Mulungu adzakupatsani aliyense chifukwa positive. Pambuyo pang'onopang'ono kuwonjezeka nkhawa munthu amavutika zosangalatsa mu minofu, poona kuchuluka kwawo.

Olakwika kuti imakhudzana ndi minofu manja, anthu kukakamiza okha. Anthu ambiri amakhulupirira kuti kwambiri kawirikawiri katundu adzakupatsani zotsatira zabwino ndi mwachilungamo mwamsanga. Koma si choncho. The minofu konse mokwanira kukhala ngati ndondomeko adzakhala imathandizira. Otchedwa ukathyali alipo okha Akatswiri amene mukufuna kusintha ntchito kokha kwa kupikisana ndi zina zotero. kudya zakudya zopatsa nthanzi ndi mwangwiro wapangidwa mode amathandiza kuti achire nkhawa ndipo inapita kubwerera ku mayendedwe yachibadwa popanda choipa.

Musanayambe amapanga pulogalamu anu maphunziro, muyenera kukumbukira malamulo otsatirawa:

• triceps katundu akhale kamodzi pa sabata;
• aliyense kulimbitsa thupi motsatizana sayenera opepuka kuposa m'mbuyomo;
• zolimbitsa thupi limodzi ayenera zigwirizana kukukhala osachepera atatu;
• zida kulemera ayenera anasankha kuti mungachite bwanji 10-12 kubwereza;
• pulogalamu ayenera kuchita mbali iliyonse ya triceps ya;
• pakati workouts kuchita lopuma (simungathe kuika pachifuwa pambuyo triceps maphunziro kapena mosinthanitsa).

thunthu

Waukulu maphunziro triceps Zochita kuti si zovuta kwambiri, akhoza anapalamula kunyumba kapena gyms ndi zida apadera.

Triceps - uwu si gulu limodzi. oyamba ambiri sakudziwa kuti triceps ali mitu itatu (choncho dzina). Long, medial ndi lateral atsogoleri a triceps ndi nyengo. Aliyense wa iwo ndi udindo wina kapena mtundu wina, kotero kuti amuna ndi kulimbitsa thupi zazikazi kusiyana pakati pawo.

Ofananira ndi kunja phewa ndi udindo mapangidwe minofu horseshoe woboola pakati. Medial lili malangizo a mzere apakatikati, koma yaitali (lalikulu) - pamodzi humerus lapansi.

Ntchito yaikulu ya triceps ndi - ndi ataweramuka ndi kupinda manja. Koma mutu yaitali, kuphatikiza, ndi kulowerera kayendedwe ka dzanja limodzi thupi.

Zochita

Yunifolomu maphunziro kukongola / triceps (m'mapewa, kumsana, chifuwa) ndi wofunika kwambiri oyamba. Achinyamata zambiri kulabadira akatumba awa ndi kuyesera kutsegula iwo pazipita lapansi. Koma ayenera kukumbukira kuti Mulimonsemo sangathe kumwedwa popanda kwambiri maphunziro kulemera. akatundu onse kuwonjezeka pang'onopang'ono moyenera, pali linalake kwa munthu aliyense amene ali kuchita kwa chimango bwino nthawi. zida kulemera ndi chiwerengero cha kubwereza Mzimuyo mphunzitsi, musati overdo n'kuyesa amapanga a ndondomeko zawo.

pafupipafupi maphunziro

Triceps kulimbitsa thupi nthawi zonse mwangwiro inalowa mu pulogalamu akukhudzidwira. Munthu aliyense ayenera kudziwa kuti lateral, medial ndi yaitali mitu kupita mode yogwira pamene yodzaza mapewa ndi chifuwa. Njira adzakhala kuphatikiza akamachita maphunziro a deltoid ndi triceps minofu. Total anayamba options ochuluka kwambiri zolimbitsa thupi pa mapewa, kotero akatundu zosafunika pa iwo ayenera Usaope.

Alendo masewera udzakhala wokwanira katundu pectoral minofu ndi mapewa. Anthu oterowo safuna kuonetsetsa tsiku lililonse makamaka kutsegula kwa triceps. Koma pambuyo, pamene minofu ndi kuti azolowere azolowere maphunziro zonse, inu mukhoza kuwonjezera masewera olimbitsa thupi kuti triceps.

French osindikizira

Monga tanenera kale pamwambapa, triceps kulimbitsa thupi Chili Zochita angapo. Mmodzi wa ambiri ndi French osindikizira. Kukwaniritsa sayenera kuika kulemera kwambiri, kuyambira amatsimikiza kutambasuka kwa manja mu malo yopingasa. Apa izo ambiri nawo lateral mutu, ndi cholinga zochita - kujambula ulusi.

Phunzitsani (mapewa triceps) zikuphatikizapo atolankhani French, kukhazikitsa yomwe ndi njira osiyanasiyana monga zikuoneka pa koyamba:

1. Ugone lathyathyathya benchi (osati linapendekeka), kwezani manja anu mmwamba bwino ndi kupempha wothandizira kugonjera positi.
2. Kutenga malo mothandizidwa ndi nsinga chapamwamba, muyenera kupinda manja moti manja zinali mozungulira pamphumi.
3. Ndiye manja unbent kwa pazipita, ndipo yopuma chachiwiri kachiwiri kupinda.

Ntchitoyi amaloledwa kuchita mwangwiro munthu aliyense. Ndi bwino kuchita atolankhani French kumayambiriro kwa maphunziro, koma pambuyo pang'ono Kankhani akuluakulu. Zonse muyenera kuchita pafupifupi 15 reps ndi akanema 4.

A zambiri kulemera kutenga si koyenera, chifukwa ndi bwino kuti ukusunthira bwino, koma ndi mtengo kuwala, osati kukakamiza nokha kumva kuthamanga, koma kukhazikitsa cholakwika. mapazi ayenera kukhala bwino pansi. Ngati ife anawaika pa benchi, mukhoza mungavulale.

Extension mkono pa alumali pamwamba

Aliyense minofu kulimbitsa thupi triceps kudzakhudza thanzi la munthu. Njira iyi ndi chilengedwe, chifukwa pali nawo mitu onse. Ntchito chachikulu ndi kubowola mpumulo ndi contours. Chifukwa kutambasuka kwa manja pa alumali pamwamba mitanda triceps kuoneka bwino bwino kunja.

Triceps kulimbitsa thupi chizolowezi mu holo opereka mwayi kuposa options zoweta, monga pali zida zina. Njira iyi anachita pa chipika, lomwe lili ndi chogwirira amodzi ndi chingwe ndi.

Choyamba tiyenera kukhala zolondola thupi malo - phazi limodzi kumbuyo pambali, ndipo thupi pang'ono linapendekeka patsogolo. dzanja limodzi apuma pa khoma kapena chimango, ndipo chachiwiri m'munsi nsinga atengedwa ndi chogwirira. Pa pokoka mpweya chogwirira ayenera anagwetsa Yosefera ndi triceps kwa Max, ndipo ngati inu kutulutsa pang'onopang'ono limbitsani dzanja, koma kuti tisafooke zikuchepa. Khumi ndi kubwereza ayenera kokwanira.

Extension imagwiridwa manja pa mapeto a maphunziro. Ndi ayenera pulogalamu iliyonse.

mikono Extension ndi kulemera kwa mutu

Phunzitsani (kumbuyo, triceps) lili zolimbitsa mwachilungamo wophweka, yomwe inafunika chabe dumbbell. Pamene akuchita Zochita kunyumba , mungathe kugwiritsa ntchito mabotolo ndi madzi kapena mchenga. Izi zimathandiza kulimbitsa mpumulo ndi kuvumbitsira zooneka kunja. Ambiri akuvutika ndi mbali pakati ndi akunja, chifukwa malire pakati pawo kuoneka bwino bwino.

Kuwonjezera minofu triceps ndipo chigongono adzakhululukidwa ntchito. Njira zotsatirazi:

1. Muyenera kukhala pansi m'mphepete mwa benchi, kupumula mapazi ake pansi. Iwo amagwira ntchito mkono umodzi yekha, winayo ali pamalo ufulu. Dzanja ndi kufunika kuukitsa dumbbell molunjika mmwamba. Choncho ndikofunikira kukhala malo athyathyathya kumbuyo.
2. dzanja Inspiratory kukhotetsa kuti dumbbell kumbuyo mutu wanu zinayenda bwino. Pindani pa chigongono ayenera kuyandikira pa mlingo woyenerera. Care ayenera kumwedwa mu gawo lachiwiri la mkono - ziyenera kuyenda boma. Mukhoza akugwira dzanja ndi dzanja lake ufulu.
3. Atafika mfundo yomaliza inu amaiwongola dzanja pang'onopang'ono. Mu razognutm malo akhoza kuyesa ngati kuli kotheka kuti kutambasula triceps.

Imodzi mwa ntchito chimanjamanja amaloledwa zosaposa 15 reps. Pamene thupi samatsamira.

Benchi atolankhani yopapatiza nsinga

Short maphunziro (chifuwa, triceps) Kodi popanda khama. Benchi atolankhani ntchito osati triceps komanso deltoid ndi pectoral minofu.

Kuchita masewera olimbitsa thupi ili muyenera kapamwamba ndi benchi ndi riser lapansi. Kunama lathyathyathya pa benchi ndi kupumula mapazi ake pansi ayenera kutenga malo (mtunda wa pakati pa manja sadzalira upambana kanjedza atatu kudutsa). Akutsatiridwa ndi kayendedwe yosavuta - mikono apangidwe ndi kapamwamba ndi adatchithisira m'chifuwa pa zachifalansa ndi kutulutsa manja unbent kwa pazipita lapansi.

Kuphunzitsa triceps pa thupi monga anthu onse. Pajatu, kwa iwo n'kofunika mtunda ndi masewera wokongola chithunzi. Koma muyenera kutsatira malamulo pofuna kupewa ngozi.

Kwambiri lonse kapena nsinga yopapatiza kwambiri sayenera kugwiritsidwa ntchito. Muyeneranso kusunga diso pa nsana wake. Nthawi zambiri ufa mu m'chiuno umatulutsa okha, koma sangalepheretse izo. Mutu, masamba phewa ndi matako - mfundo zitatu zazikulu zimene ayenera kuyikidwa pa benchi pa kukambiranako atasinthana maudindowo. Ndipo tikulimbikitsidwa kuchita pa chiyambi cha makalasi.

kuika kumbuyo

anthu ambiri zovomerezeka kunyumba triceps kulimbitsa thupi. Ntchitoyi ndi yabwino kunyumba kwa kukhazikitsa sayenera kuyang'ana kwa zipangizo zina zapadera.

Kukankhira akuluakulu ndi cholinga kumbuyo ndi aakulu amene mukufuna masewera a karati. Triceps Zimenezi zathandiza tione wangwiro, komanso umakhala wolimba. Iwo sangathe kuchita mwa mitundu iwiri:

1. Zimafunika wina benchi. Muyenera kukhala m'mphepete manja kupuma bwino mu benchi kukanikiza iwo kwa thupi. Ndiye thupilo akankhidwira patsogolo kwa padziko kusiya kokha manja. Zimenezi ndi zofunika kukhotetsa dzanja inspiratory ndi expiratory bwino unbend.
2. Tiyenera mabenchi awiri kutalika chomwecho. Njira ali yemweyo, koma miyendo ndi kupuma ndi pansi, ndi benchi chachiwiri.

Chotero Kankhani akuluakulu ayenera kuchitidwa pa chiyambi cha makalasi. Iwo akhoza kugwiritsidwa ntchito ngati sitata ndi kuchita zonse. Mukhoza kutenga kulemera zina ngati n'koyenera.

Adzatsika muyenera kwambiri, koma osati kukhudza pansi ndi matako a. Manja inayenera kukhala pano, ngati zosangalatsa pang'ono minofu kungachititse kuti choipa.

mikono Extension pa alumali pamwamba

Kuphunzitsa triceps minofu ndi zofunika kwa amuna ndi akazi. Ofananira mutu kumatanthauza pano kwambiri. cholinga ndi kutchukitsa triceps.

Kuchita chilichonse zolimbitsa chimodzimodzi ngati kutambasuka kwa dzanja lina. Kusiyana komwe kulipo ndi kuti chimake ichi, ntchito imodzi ndi manja onse awiri. Kuyambira malo si wosiyana - phazi mmbuyo ndi thupi pang'ono linapendekeka patsogolo. Ngakhale ngati mukufuna saloledwa kuganizira miyendo iwiri, kuwayika iwo phewa m'lifupi padera.

Dzanja kutambasuka imagwiridwa kumapeto kwa kalasi, chifukwa katundu wolemera chatha, ndipo simungathe kuletsa kulimbitsa thupi kwambiri. Izo zikhoza pamodzi Kankhani akuluakulu, kuika mmbuyo ndi zhimami kunama.

Benchi pa mipiringidzo m'goli

Lezani ndi triceps zikuphatikizapo zolimbitsa imathandiza - akusunsa ndi kulemera zina. Apa akuthamanga ndi triceps lonse, koma kuti apeze mukufuna, muyenera n'kudziphatika kwa malamulo:

• ntchito matabwa yopapatiza yekha;
• matalikidwe zonse;
• ndiyesera thupi lopanda tilting;
• elbows pafupi thupi.

Ndi kulemera chake pafupifupi aliyense akhoza kuchita pafupifupi 10 kubwereza. Ngati chifukwa wakhala akwaniritsa, n'zotheka kusuntha kulemera owonjezera. Powonjezera anapereka lamba wapadera, sipangakhalenso Ufumuyo zikondamoyo kapena dumbbells.

Zochita barbell

Maphunziro dzanja (triceps) amapereka zotsatira zabwino ngati inu ntchito kapamwamba. Kuyambira malo - mapazi phewa m'lifupi padera, mikono anawerama ndi kulemera kwa mutu. Zimenezi zimathandiza kuti kutambasula minofu ndiponso kuwakonzekeretsa katundu wolemera. Ubwino ndi kuti sangathe kuchita onse anaimirira ndi pansi, koma Mulimonsemo, chisamaliro ayenera kumwedwa kumbuyo.

Palibe safuna m'malo barbell dumbbell. Pambuyo nsinga akutsikira kwambiri, ndiye elbows ofunitsitsa yekha, zilibe kupereka mukufuna. N'zachidziwikire kuti ayenera kukhala zotheka m'mbuyo. Jerks kapena kusokonekera malo thupi zikuphatikizapo anavulala kwambiri. Choncho, ntchito ayenera kuchitiridwa mosamala ndi mwanzeru.

mikono Extension mu otsetsereka a

Favorite wamwamuna kulimbitsa thupi (kumbuyo triceps) amathandiza kukhala osati minofu ya manja, koma kumbuyo, kuwonjezeka kulemera. kuchita masewera olimbitsa thupi ili si wovuta. ntchito yake yaikulu ndi kujambula kosangalatsa. Tengani kwambiri kulemera sikuti, dumbbells kuwala woyenera iye. Kulemera ayenera kusankhidwa mwa njira yotero kuti pamene kusuntha dzanja kuona ntchito triceps. kuchita njira imeneyi:

1. dzanja ndi mwendo wake anachoka bondo apuma pa benchi, mwendo ali bwino atayima pansi, ndi dzanja ufulu atanyamula dumbbell.
2. Dzanja ndi dumbbell n'kofunika zosinthira pa chigongono mbamuikha kwa thupi.
3. Inspiratory dzanja unbent, pamene mukupitiriza mzere thupi, ngati inu kutulutsa, unakhota kachiwiri.

Kumbukirani kuti dzanja inayenera kukhala pafupi ndi thupi, mwinamwake minofu sadzatha kuti Usatong'olere kuchita masewera olimbitsa thupi sati anachita molondola.

zovuta Zochita

Kuwonjezera munthu zolimbitsa thupi maphunziro pa triceps komanso tichipeza maofesi awiri - waukulu ndi wothandiza. Iwo ali oyenera okha kwa ogwira ntchito amene ali nawo masewera kwa ndithu nthawi yaitali.

Cholinga cha zovuta zofunika ndi kuwonjezeka mu kulemera ndi mphamvu ya triceps lapansi. Zochita zovuta kwambiri, choncho m'pofunika kudziwa apa ndi anaikira. Yambani kuphunzitsa muyenera ndithudi ndi zabwino zochangamutsa, ndiye inu mukhoza kupanga angapo makina pansi ndi yaing'ono kulemera. Ndipo pambuyo kuti minofu ndi kutenthetsa ndi kukonzekera kokoka kwambiri. Achikhalire loyambalo lili benching pulogalamu yoyeseza Smitt (4 njira - 12, 10, 6 ndi 6 kubwereza), kutambasuka manja kuseri kwa mutu ndi sitampu (3 likuyandikira - 6, 7, 8 kubwereza), kukankha otsika benchi moganizira kumbuyo (kufikako 3 - 6, 7, 8 kubwereza), atolankhani French (3 likuyandikira - 8, 10, ndi 12 akubwereza).

Mfundo ntchito ya kulimbitsa thupi piramidi, i.e., zida kulemera pang'onopang'ono kumawonjezera, ndipo chiwerengero cha kubwereza amachepetsa. Mu chochitika cha mavuto ndi pulogalamu yoyeseza zolimbitsa Smitt, akhoza m'malo posambira ochiritsira.

A yachiwiri (wothandiza) zovuta chimathandiza pang'ono kuthetsa minofu pambuyo maphunziro. Iwo ndikoletsedwa pochitika, kuti tikwaniritse zotsatira anakhumba analandira ngati vuto oyambirira kupambana zovuta zambiri wofooka. Titamaliza maphunziro kulemera popanda kupuma ndi yodzaza osati minofu komanso maganizo, nchifukwa chake anthu Nthawi zambiri nkhawa ndi mkwiyo.

Zovuta tichipeza: French benching mu malo yopingasa (4 njira - 8, 9 ndi akubwereza 10), kutambasuka kwa mutu ndi dzanja kutambasuka mu otsetsereka ndi (3 njira - 8, 10, ndi 12 akubwereza), benching kunsi (3 likuyandikira - 8, 10, 12 kubwereza).