Ukuzivocavoca triceps ejimini kwabesilisa nabesifazane

Uma nicela noma yini amantombazane, ephuma ejimini, ngenjongo zona ukuvakashela leli yokudlela ukuze uthole izimpendulo uqinisekile basuke kucishe. Wonke umuntu ufuna ukuba izibunu some, nokhalo namabele firmer. Nokho, ngeminyaka abesifazane bamangala uqaphele ukuthi kukhona enye indawo inkinga emzimbeni. triceps Saggy foully efile izandla futhi yayibonakala ukubeka kuvinjelwe egqoke ingubo evulekile.

Ingabe namuhla bakhona abesifazane izakhiwo umzimba ku triceps?

Empeleni zonke izivivinyo eyaziwa ezivumela ukugcina imisipha ingalo toned ukuthi banesibopho isandiso, esetshenziswa kwabesifazane nabesilisa. izindawo Abesifazane kuphela, ekuthuthukiseni leli qembu imisipha, akukho. Triceps umzimba ejimini ngoba amadoda kuhluke kuphela ubukhulu nesisindo dumbbell, futhi OKUKHUTHAZAYO we Chile.

Lokho kungenxa yokuthi lesi isigamu fair lesintu imisipha sikhule hhayi ngempela, kufanele ungesabi yokwanda kubonakala ivolumu yezandla. Ngaphezu kwalokho, iqoqo umzimba okuyinto banesibopho kwenaba we triceps, ukusiza ladies ukuqeda imibimbi ebukekayo emhlane wakhe ngaphansi ubhodisi.

Triceps obonisa ejimini: pushups

Le ndlela akudingi izindlela ezengeziwe kanye namadivayisi, ngakho lolu hlobo umsebenzi ungenza ekhaya ekuseni. Uma uvakashela ejimini izikhathi 3 ngesonto, lokhu akusho ukuthi kungenzeka ukuhlela ngempelasonto ekhaya. umzimba Basic sizokhuthazela ekhaya. Lezi zihlanganisa push-ups. Torso ngesikhathi umsebenzi kufanele welulela ku yezinhlamvu. Wabasaqalayo, kukhona ezimbili izinguqulo kokuqala ukuqeqeshwa. Kuphakathi ukupheka imisipha triceps ukuba umthwalo usebenzisa udonga noma ebhentshini nakunoma ukwenza tindlelanchubo 3-5 ukucindezela.

3 amasethi ngokunqamuka encane

Torso wazibuza yona futhi kwehlisa ngesikhathi esifanayo ekuqinisekiseni ukuthi izibunu zakho musa eniqhubeka nimkhiphela. Labo abazizwa amandla, ungenza ekusondeleni 10 push-ups. Triceps obonisa ejimini njalo ezinhle, lokho akusho enze kube nokwenzeka ukuba uphumule ekilasini. Eduze ukuhamba ofundisa, futhi phambi nabanye abasubathi ungafuni ukulahlekelwa isithunzi. Ngisho noma indlela yokuqala kungaba nzima, uhlezi amasekhondi angu-30 kuphela. Thina uyifake isibhakela, futhi enze uchungechunge lwesibili. Ngaphambi indlela yokugcina kwenza omunye ukunciphisa phumula, kodwa esingaphansi komzuzu.

inqubo efanele push-ups triceps

Okunjalo push-ups adinga izikhundla isandla ukuhluka kule indawo yokuqala, kunokuba ne push-ups imisipha esifubeni. Ukuma zitholakala eduze, kodwa izandla parallel emahlombe. Siqala ukwenza push-ups kusuka phansi, izandla ibheke nge izindololwane yayicindezele emzimbeni. Ngezithukuthuku "ezimbili" ukuqondisa ingalo ngokugcwele, okubangela umzimba esimweni kuzithinta enwetshiwe. Lapho izindlela kudingeka ayilalele umzimba wakho futhi ukusabalalisa umthwalo phakathi izandla nezinyawo njalo ngezikhathi ezithile. Uma kunzima, kungenzeka ukuba lula umsebenzi futhi enze push-ups kusukela stop emadolweni.

Lo msebenzi triceps ejimini njengendlela elula nephumelelayo ngakho. Uma wenza kanjalo kahle, kancane futhi ngokujulile ukwehlisa umzimba phansi, bese emva ekilasini lokuqala izimpawu ejwayelekile ka ubuhlungu kuzozwakala endaweni ukukhathazeka. Kubalulekile ukuba overdo it elandelayo izandla lizilolonga ziphinde zikwazi ukwenza izivivinyo.

Triceps obonisa ejimini: isithombe. ebhentshini French ngenxa ikhanda ngezandla zombili

Sisondela dumbbells futhi bazikhethele igobolondo enesisindo 3-4 kg. aqeqeshwe kahle zisebenzisa yezinkinga esithé ukuphakama. Ngaphambi indlela, kubalulekile ukukhumbula ukuthi ukunyakaza ngamunye wasebenza kancane, it is onomfutho bese eqoshiwe. Ingxenye umzimba ezinesisindo - lokho kukunciphisa ngokuphawulekayo ukudleka nekusebenta inqubo. Kufika kuyoba usizo ukuze uqale ajwayelane nabezindaba umsebenzi ebhentshini ngezandla ezimbili. Ukuze wenze lokhu, thatha dumbbell ngoba ngemoto nhlangothi zombili mabaphakamise izandla phezu kwekhanda lakho. Siqala kancane bend izandla zakho emuva ukuze dumbbell cishe wathinta emuva.

Lokhu triceps sivivinyo ejimini kungcono ukuqala ukwenza ngaphansi kokuqondisa umeluleki noma omunye umuntu insuring ukugwema ukulimala. Ngaphezu kwalokho, thina awuboni thina, Ingabe thina siqale izandla ngemva kwakhe. Umqeqeshi ungalungisa isikhundla umzimba futhi ephefumula kahle for umsebenzi othe xaxa. Okwenziwe 3 amasethi izikhathi 10-15.

ebhentshini French ngenxa ikhanda: zinhlobo

Mhlawumbe omunye lesi sivivinyo ingase ibonakale inzima kancane kakhulu kunaleso langaphambilini, ngoba mass kuphela dumbbell ngesandla esisodwa. Nokho, ukusebenza ubuchwepheshe efanayo, ne umehluko kuphela ukuthi isandla yesibili insures ingalo ukugoba. Inombolo amasethi kuyafana ekusebenziseni odlule. Isikhathi kuphela - ngenxa iqhaza izandla zombili obuphelele yanjalo ingqikithi isikhathi esichithwa kusondela kuyokwenziwa kabili.

Ukuhlanekezela push-ups kusukela entendeni ebhentshini

umzimba ukusebenza futhi esilula triceps endaweni ejimini ngoba abesifazane awukapheli. Zonke abanale isandla nokunwebeka walala elinde ebhentshini ejimini. Sethemba ukuthi lokhu akudingekile ukukukhumbuza ukuthi singenciki onqenqemeni ukuze ugweme ukulimala. Ngaphambi sithola isiphindela ebhentshini, kufanele uhlole elandelayo round amandla. Ukuqinisekisa ukuthi uyakwazi ukumelana isisindo kwezethu, ungaqala ukuqala ukusebenza. Imilenze gcina amadolo bent, uvalwe yayicindezele nomunye futhi kakhulu enwetshiwe ebhentshini. Beka izandla zakho emuva onqenqemeni ebhentshini endaweni ethile phakathi, kuyilapho iminwe kufanele ubuke ezinkalweni zethu.

Lasekuqaleni yokubeka izingalo iqonde, kancane izakugoba izindololwane zabo kuze kube emahlombe kungukuthi zifana kuya Ngokuvumelana phansi. Emuva ngesikhathi esifanayo nokugcina umugqa oqondile. Nokho, uma ulandela ukubulawa lesifanele kuyosisiza esibukweni. Ungakhohlwa ukuthi lesi sivivinyo triceps ejimini uzobe ephelezelwa ukumamatheka futhi amahlaya okuhle. Ungagxambukeli, nomculo onesigqi. Yenza 3-4 amasethi izikhathi 10-15. Kukhona inguqulo more xaka i abantu kakade abaqeqeshiwe, lapho umsebenzi wenziwa ngokusekelwa amabhentshi amabili inesikhala eziphikisanayo. Omunye wabo elizoba usekelo ezandleni, kanye nezinye, ngokulandelana, ngokuba izinyawo.

Ukusetshenziswa ukushaqeka wezinciphisi

Uma ngaphambi umama wethu futhi ubaba esetshenziswa njengoba projectile ngokwanele Friend isandla Wegazi, manje trenazherke ngamunye bangazijayeza nge amabhampa iraba kakhulu. Ukuze usebenze ngedivayisi, wathuthela ezakhiweni ukuqina kwamandla ukubhukuda, - nemnandi. Abanye abantu bathanda ukwenza kanjalo esisuka amandla ukuthi Streicher ube umngane yokuqashwa kwabasebenzi kanye nezimo othembekile efulethini. Ngakho, sicabanga omunye triceps umsebenzi. Ngo ejimini ngoba ukuthi sizobe ahlale ebhentshini, emuva ngqo.

Thina e ezandleni mfutho ukushaqeka, komunye umkhawulo esiwafaka irekhodi esandleni sakhe sokunene. Ukuze wenze lokhu, ungakwazi ezizungeze ibhulashi Streicher. Gobisa ingalo yakho ephethe mfutho ukushaqeka endololwaneni ngemuva ikhanda lakho, ngendlela efanayo njengoba ekusebenziseni "cindezela French". Manje kuba ukuqala isandla yesibili ukulungisa ingxenye mahhala ibhande ngesikhathi ngqo okhalweni. Asiphathanga umzimba nimi ngomumo. Siqala edonsa ngakwesokunene kwindawo perpendicular phansi. Lokhu triceps msebenzi ejimini ngoba abesifazane ukuba sifeze okuhle kodwa engase iphenduke okunye izinga kuya dumbbells ngakho-nesithukuthezi.

Buciko amandla esisuka, ungakhohlwa ukwenza ukunyakaza abushelelezi, kancane. indlela afunakalako nzima imisipha. Ukubeka yokuma isandla esimweni enwetshiwe, ayeke amasekhondi 2-3. Futhi bophezela 3 amasethi izikhathi 10-15, bese uguqula izandla.

Ezinye izimiso zohlelo ukuqeqeshwa

Ungakhohlwa ukuthi izicubu ngezandla elithe encane. Ngakho-ke, iqembu imisipha ngamunye kungcono ukusebenzisa sokuprakthiza olulodwa hhayi ningi than 3 izivivinyo ezahlukene. Uncritically ngeke, uma anqunyelwe kuphela eyodwa. Kodwa ngemva kwezinsuku 7-10 uyeza umzimba umlutha futhi imisipha Akasekho ethuthuka. Ngakho-ke, kubalulekile ukuba umzimba enye.

Sithemba ukuthi manje, njengoba sengamukele ukwaziswa okuhle kangaka, uyobe ukhethe umsebenzi wabo ngendlela ephumelelisayo triceps ejimini. Ukuze abesifazane, ukuncipha emzibeni, futhi ajabule nezinye amasethi athuthukile umzimba okusiza ukugcina umzimba isesimeni esihle. ukuqeqeshwa ezimnandi!