Bench cindezela ewumngcingo isango triceps: amasu Ukuhola

Ngemva newbie uthola ejimini, elahlekile kusuka ahlukahlukene ezahlukene. Ungakwazi ukuqasha umqeqeshi uma kukhona into eqinisekile ukuthi uzokwazi ukuqeqesha kahle. Izinzuzo esemqoka lokhu kukhetha wukuthi umqeqeshi uzokwazi ukuba amphuzise lokuqeqesha, ugcine ithrekhi uvakashelwa njalo ejimini, ukuqinisekisa ukuphepha ngesikhathi umsebenzi. Kodwa zikhona nemiphumela ethile engathandeki, njenge: enkulu amasevisi Umqeqeshi izindleko kanye nobungozi yibo imfundamakhwela ukuba umfundisi.

Uma ungumsebenzi anquma ukukwenza ngokwakho, into yokuqala udinga ukuqala ngayo kwengqondo. Udinga ukuzibizela sase sihambile, iya ejimini sikhathale; belunjani kanzima, kodwa ngaso sonke isikhathi kufanele ukhiphe konke. Futhi kuwufanele ingoma ukuthi kuyodingeka qinisekisa ukuthi ukudla, ngoba akunakwenzeka ukuba sifinyelele imiphumela mdlalo ngaphandle ukudla.

Ukudla ngesikhathi soqeqesho

Ngaphambi kokuba sixoxe ungumthombo ongumngcingo isango ebhentshini cindezela triceps futhi ezahlukeneyo zalo, kuwufanele kokusho amazwi ambalwa mayelana nokudla ukudla okunempilo. Lapho imisipha ukunxenxa kufanele kuncishiswe fat edonsa cishe zero. Kufanele ulungise amamenyu zabo ukuze ukudla amaningi uphinde ungamele carbs eziyinkimbinkimbi futhi cishe iqedwe ngokushesha. Iqiniso lokuthi amaprotheni kuyadingeka ukwakha imisipha endwangwini, carbohydrate ayinkimbinkimbi ukunikeza umzimba amandla, okuyilona elidingekayo ukuze ukudonsela ogandaganda abakhulu. Quick njengoba carbohydrate, kunalokho, ukwandisa esikhathini esifushane ushukela isikhathi igazi, okuyinto ke zibekwe amafutha.

Bench cindezela ewumngcingo isango triceps: amasu Ukuhola

Lo msebenzi abathintekayo zonke izinhloko triceps: lateral, medial futhi eside. Sigcizelela futhi wazibeka pectoralis ezinkulu ukwahlukana clavicular.

Iphutha main ukuthi Wabasaqalayo yilezi:

• izingalo uhlanganyela lapho umsebenzi nge barbell iba hhayi ngempumelelo;
• lincane kakhulu ukubamba barbell;
• ezisinda kakhulu, ngoba lokho emzimbeni has ukusebenzisa amanye imisipha, esikhundleni main;
• isisindo Ngakolunye kancane, ngenxa yalokho umzimba angawutholi ukucindezeleka oyifunayo imithwalo futhi imisipha ayibi.

Izinzuzo esemqoka lesi sivivinyo ukuthi kulula kakhulu ukuba ufunde. Kuyinto ngempumelelo kakhulu futhi ivumela ukuqaliswa okusheshayo inqubo efanele ukwakha kwemisipha. Omunye walabo ababili (kanye French zhimom) zokuziqeqesha triceps ephumelela kunazo akhishwa.

Khetha isisindo ungakwazi phakamisa.

1. Lala ebhentshini futhi ngiyothatha entanyeni at ububanzi ehlombe, okungukuthi ibanga phakathi izandla kufanele kube 20-25 amasentimitha. Uma ukuletha ukungakhululeki ebhentshini cindezela, bacabangisise zingandiswa. Phakamisani entanyeni at esifubeni ezingeni. Uma kungenzeka, cela umngani ukuthathelwa umshuwalense kuwe.
2. Izandla zakhe zifana kuya umzimba igobolondo inspiratory kancane aphansi, kancane uthinte kwesifuba (ukuze uqiniseke entanyeni akuyona waziphindiselela kuwo) kanye Misa okwesikhathi sesibili. Kubalulekile ukuthi wehlise yokusungula esifubeni ngesikhathi eside isigaba ephakamisa.
3. Ngemva pass yesibili, futhi kancane exhale uphakamise projectile. Phezulu akukuhle ukuqondisa izindololwane zakho kuze kube sekupheleni. Kubalulekile futhi ukuqinisekisa ukuthi bar is hhayi wobbled ngapha nangapha, futhi zifana kuya esifubeni.

Bench cindezela isango eliwumngcingo triceps kufanele liphindwe izikhathi 8 kuya ku-12, ezintathu noma ezine izindlela. Uma angamvusa ibha izikhathi ezingaphezu kuka-12, kubalulekile ukwandisa isisindo, uma engaphansi kuka eziyisishiyagalombili ke ukunciphisa noma umsebenzi ngeke nilingenise neminye imiphumela.

Zimbili ukwahlukahlukana lesi sivivinyo - French cindezela bese ebhentshini cindezela ku-ebhentshini ummango.

cindezela French

70% ezandleni triceps, kanye nabezindaba French - kuyinto ekusebenziseni main ukumpompa ke. Uma ufuna ukuba more izandla-ulele, press French kufanele zifakwe ohlelweni lwakho ukuqeqeshwa. Njengoba ivamile phakathi Wabasaqalayo kanye nezifundiswa, lokhu ukuzivocavoca kubo kungabonakala cishe njalo ejimini.

Umsebenzi ehilelekile indololwane nje kuphela. triceps amabombo bonke abathintekayo (medial, eside, lateral), kanye iqhaza imisipha pectoral, ehlombe ibhodi lemisindo.

Naphezu kweqiniso lokuthi inqubo lesi sivivinyo lula, abanye abaqalayo ukufika isazoqhubeka siyawenza amaphutha. Ukuze ugweme kubo, ake sibheke-ke step by step.

Technique benching French

1. Udinga ukuthola ejimini ebhentshini emincane. Lala futhi ukuthatha nentamo lwalugobile, izindololwane bulging ukukhungatheka kwangaphakathi, hhayi. Hands kufanele thwi ephakanyiswe phezulu. Qiniseka ukuthi umthwalo ufunyenwe triceps kuphela izandla futhi hhayi yasakazwa kulo lonke isandla. Ungase futhi nibeke izinyawo zenu ebhentshini, hhayi phansi - ngakho-ke zizosebenza nakakhulu.
2. Slow ukuphefumula, uqale ukwehlisa ibha esiphongweni, eguqa izandla futhi, njengoba kwaba njalo endabeni ka-zhimom isango eliwumngcingo, kancane uthinte ebunzini. Nakekela ukuthi yokusungula akakhohliswa yizimpikiswano nezingalo ibheke ngesikhathi izindololwane ngokuqinile. Misa isikhashana, uqale njengoba kancane njengoba exhale phakamisa entanyeni phezulu. Nakekelani ukuba uvuke kwi "ibhuloho '.

Bench cindezela ku-ebhentshini ummango

Uma uya ku-iliphi igumbi, uzobona baphendukela ibha evundla ake ebhentshini ezintweni ezingafanele. Kodwa lena enye ukuzilolonga kangcono uzotshala imisipha esifubeni. Abaningi benza iphutha ngokukhetha ungumthombo ongumngcingo isango ebhentshini cindezela triceps futhi akhohlwe cindezela ku-ebhentshini ummango.

Uma ubheka bodybuilders professional, ungabona ukuthi banayo webele sophe ngokuphelele, kodwa uma eziqhathanisa zifiki, kuba sobala ukuthi yesibili engenhla pectoral imisipha cishe iingazi. Into wukuthi abakwenzayo ebhentshini cindezela kuphela kubha ovundlile, epompa ephansi imisipha pectoral kunokuba usebenzise phezulu. Futhi yokululama phezulu udinga ukwenza kakhudlwana futhi ebhentshini cindezela ku-ebhentshini ummango.

Amasu ebhentshini lift ummango

1. Setha ebhentshini engela, noma ama-degree amathathu noma amane. Vikela isisindo ukuthi ungakwazi phakamisa entanyeni uyolala ebhentshini. Uyakuqonda entanyeni ehlombe-ububanzi ngaphandle, haya parallel ngaphezu webele. Musa zivuleka entanyeni yakho bese ugcine izingalo zakho ziqonde. Isandla silungise imilenze phansi, ngokugcwele sicindezelwe izithende phansi.
2. Ukudonsa kakhulu umoya, kancane wehlise ibha uthinte esifubeni Misa okwesikhathi sesibili. Ngemva yesibili exhale kancane ukukhulisa entanyeni kuze kube seqophelweni phezulu, onezinkinga ngokugcwele pectoral kwemisipha. Phinda izikhathi 8 kuya ku-12, ezintathu noma ezine izindlela. Qinisekisa ukuthi akukho kuka emhlane, futhi musa ukuvula emhlane nasemahlombe off kwebhentshi.

Ubude ukuze uthole inzuzo esiphezulu kusukela ukuqeqeshwa, zihlanganisa uhlelo zalezi zinhlobo ezintathu umzimba nge triceps barbell.