Abesifazane abaningi benza iphutha elibi lapho beqeqesha imilenze kanye nabezindaba kuphela, ngoba izandla ziyingxenye ebalulekile yomzimba, okuyizona ezizilalela kuqala. Ngokuvamile, imisipha ilahlekelwa ithoni yayo, futhi izikhumba zesikhumba, ezibukeka, ukuzibeka ngobumnene, zingathandeki. Ngakho-ke, udinga ukwazi ukupompa i-triceps ekhaya ngaphandle kosizo lwabaqeqeshi kanye nemishini ekhethekile. Kuyinto ukuxubha kwalesi musipha kubantu okuthiwa "i-butterfly effect". Uma kunenkinga enjalo, ungakhathazeki, ngoba ukusebenzisana okunamandla okunamandla nemiphumela kuzobonakala emehlweni.
Ukuze uqonde indlela yokupaka kahle i-triceps, kufanelekile ukuphawula inani lokuphindaphinda. Uma ufuna ukulahla amafutha amaningi, qinisa uphinde uphakamise izandla zakho, kutuswa ukuba wenze okungenani okungenani izikhathi ezingu-20 ngezindlela eziningana. Okokuqala, yenza konke okusemandleni akho, okokuqala kuhileleka abaqalayo emdlalweni. Ngokuqondene nesisindo esisetshenzisiwe, kufanele kuqala sibe sincane, isibonelo, uma sibhekene nezimbongolo, bese uqala ngezinketho ezingu-0.5 kg.
Indlela yokusunduza ukupompa i-triceps?
Ama-push-up afakwe kuhlu lokulula nokufinyeleleka komuntu ngamunye umzimba. Ungabenza cishe noma kuphi noma isikhathi. Kunezinhlobo eziningana ze-push-ups.
- Okukhethwa kukho okuvamile . Thatha ukugcizelela amanga, izandla phezu nobubanzi bamahlombe. Ukwandisa umthwalo, ungabeka izandla zakho zibe zikhulu noma uphumule kwi-dumbbell. Yehla, uguqa izimbambo zakho, kuze kube sekuyisikhathi ukuthi umzimba awuyikufana nephansi. Ngezansi, hlala isikhashana uphinde uphinde uphinde uphinde uphinde uhambe. Uma kunzima ukwenza lezi zinselelo, ungenza kube lula ukuvivinya umzimba.
- Amapush-ups odongeni . Sondela odongeni obangeni elingakapheli 50 cm Faka izandla zakho odongeni, ukuze ibanga eliphakathi kwezintende lilingana nobubanzi bamahlombe. Phansi, ugoqa izikhawu zakho, ukuze ikhanda lakho lithinte udonga. Khona-ke, uqondise izingalo zakho, ubuyele esimweni sokuqala.
Indlela yokuphambanisa i-triceps wesifazane ama-dumbbells?
I-dumbbells iyona engabizi kakhulu kuzo zonke izixhobo zemidlalo. Ngisho noma zingekho, ungakwazi ukuzitholela ngokuphephile ngamabhodlela amanzi noma isanti. Kunezivivinyo eziningi ezahlukene ezazisa isisindo kulezi zinhlanzi.
- Ukwandiswa kwezandla ngemuva kwekhanda . Ukuzivocavoca kuklanyelwe ukwenza kokubili kusuka esihlalweni nokulala. Ukuze uthole umthwalo oyifunayo, qinisekisa ukuthi ngemuva kuyisicaba. Ezandleni, thatha i-dumbbell eyodwa bese uyibopha emaceleni kwesokudla. Phakamisa izandla zakho phezulu, i-dumbbell kufanele ibe ngemuva kwekhanda lakho. Kanciphisa kancane izimbongolo bese uphakamisa futhi.
- Ukwandiswa kwezikhali emthambekeni . Enye yezindlela ezithandwa kakhulu ukuphambanisa i-triceps ekhaya, ungenza ukuma, ukuqhubekela phambili, kodwa kungcono ukusebenzisa ukugcizelela, isibonelo, isihlalo. Yima phambi kwesihlalo ukuze i-backrest ibheke ngakwesokudla noma kwesobunxele. Bendela ukuze umzimba uhambisane nesitezi. Ngesandla esisodwa, uphumule esihlalweni, futhi kwenye uthathe isidumbu. Lungisa ingalo emzimbeni bese uyigoba ukuze kuvele ikona elifanele elangeni, bese ulungisa ingalo. Yenza konke kancane kancane. Bese wenza okufanayo ngakolunye uhlangothi.
Indlela yokupompa i-triceps yentombazane nge-barbell?
Abaningi banebhasi ekhaya, kodwa uma uthanda, ungayifaka esikhundleni sayo.
Iphephandaba laseFrance . Beka phansi noma ebhentshini (ikhanda kufanele libe ngasemaphethelweni), thatha ibha ukuze izingalo zihlangene nobubanzi bamahlombe. Yiphakamise ngaphezu kwesifuba ukuze izingalo zihlolwe phansi. Ama-elbows awahlezi. Uma u-inhaling, fiphaza izingalo zakho, ugobe izingxube zakho. Iphuzu lokuphela - intamo kufanele ithinte phezulu kwekhanda. Lapho uphumelela, buyela esimweni sokuqala. Kubalulekile ukuqhuba ukunyakaza kuphela ngezibikezelo. Lo msebenzi ungenziwa futhi ngokuhlala nokuma.
