Izandiso ze-tricep ezingaphezulu lilitye lembombo kuye nabani na ojonge ukwakha amandla amakhulu engalo kunye nenkcazo. Le ntshukumo inamandla ijolise kwi-triceps njengabanye abambalwa, ibonelela ngendlela eya kuphuhliso lwengalo ephezulu. Nokuba ungumdlali onamava okanye umntu othanda ukomelela, ukuqonda kunye nokubandakanya ukongezwa kwe-tricep ephezulu kunokuguqula irejimeni yoqeqesho lwengalo.
Isiqulatho:
-Yintoni ukongezwa kwe-tricep ephezulu?
-Ukuthandwa kolwandiso lwe-tricep engaphezulu
- Ngaba ukongezwa kwe-tricep ephezulu kulungile?
-Ungayikhetha njani indlela efanelekileyo yokwandiswa kwe-tricep ephezulu
-Usebenzisa njani ulwandiso lwe-tricep engaphezulu ngokufanelekileyo
Yintoni i-overhead tricep extension?
Ukongezwa kwe-tricep engaphezulu, umthambo osisiseko kuqeqesho lwamandla, yenzelwe ukwahlula kunye nokuphuhlisa izihlunu ze-tricep ngasemva kwengalo ephezulu. Ukwenziwa nokuba ziidumbbells, ibarbell, okanye umatshini wentambo, lo msebenzi uguquguqukayo unokwenziwa umile okanye uhleli. Ukunyakaza kubandakanya ukwandisa iingalo ngaphezu kwentloko kwaye emva koko uguquguquke kwii-elbows ukuze unciphise ubunzima emva kwentloko, ukubandakanya ngokufanelekileyo i-triceps ngokusebenzisa uluhlu olupheleleyo lokunyakaza.
Ukuphumelela kwezandiso ze-tricep ezingaphezulu zilele ekukwazini kwabo ukujolisa intloko ende ye-triceps muscle, ehlala ingasebenzi kakuhle kwezinye iziqhelo zengalo. Ngokugxininisa kule ndawo ibalulekileyo, abantu ngabanye banokufikelela ekukhuleni kwemisipha elinganayo kunye nokuphucula i-aesthetics yengalo kunye namandla abo. Ngaphezu koko, isikhundla esiphezulu somthambo sikwafuna ukuzibandakanya ukusuka kumbindi kunye namagxa, okwenza kube ngumsebenzi obanzi womzimba ophezulu.
Ukuthandwa kwe-overhead ye-tricep extension
Izandiso ze-tricep ezingaphezulu ziye zafumana udumo olubanzi phakathi kweembaleki, abakhi bomzimba, kunye nabathandi bokuqina komzimba ngenxa yokukwazi kwabo ukulinganisa kunye nokomeleza i-triceps. Oku kuthandwa kubalelwa kungekuphela nje kwimpumelelo yomthambo kodwa nasekuziqhelaniseni nezakhono ezahlukeneyo kunye nokufumaneka kwezixhobo. Ukusuka kuqeqesho lwasekhaya olunezixhobo ezincinci ukuya kwiiseshini zoqeqesho ezikumgangatho ophezulu kwiindawo zokuzilolonga ezixhotyiswe kakuhle, ukongezwa kwe-tricep ephezulu kunokulungiswa ukuhlangabezana neenjongo zempilo ezahlukeneyo kunye nezinto ezikhethwayo.
Ukunyuka kwemithombo yeendaba zentlalo kunye noluntu lokufaneleka kwi-intanethi luye lwaqhubela phambili ukuthandwa kwezandiso ze-tricep ezingaphezulu, kunye nezifundo ezingenakubalwa, izithuba zenkqubela phambili, kunye nobungqina obubonisa izibonelelo zabo. Oku kubonakala kuye kwakhuthaza abaphulaphuli ababanzi ukuba babandakanye umsebenzi kwiindlela zabo zesiqhelo, bewuqonda njengenxalenye ephambili yenkqubo yoqeqesho lwengalo elinganayo nesebenzayo.
Ngaba ukongezwa kwe-tricep ephezulu kulungile?
Izandiso ze-tricep ezingaphezulu azilungile kuphela; zikhethekile ekuphuhliseni amandla e-tricep, ubukhulu, kunye nokunyamezela. Isikhundla esiphezulu esiphezulu somthambo sivumela ukunweba okunzulu kwi-triceps, ukuququzelela ukubandakanyeka okukhulu kwemisipha kunye nokukhula xa kuthelekiswa nezinye iintshukumo ezigxilwe kwi-tricep. Oku kwenza ukongezwa kwe-tricep engaphezulu ibe ngumsebenzi oyimfuneko kuye nabani na ojonge ukomeleza amandla abo aphezulu kunye nenkangeleko.
Ukongezelela, izandiso ze-tricep ezingaphezulu zinika inzuzo yokuphucula ukuhamba ngokubambisana kunye nokuzinza. Uluhlu olupheleleyo lokunyakaza olufunekayo ekusebenzeni lukhuthaza ukuguquguquka kwamagxa kunye neengqiniba, eziluncedo kwimpilo ephezulu yomzimba kunye nokusebenza. Ngaphaya koko, ngokubandakanya undoqo kunye nokuzinzisa izihlunu kuyo yonke intshukumo, abantu ngabanye banokufumana uphuculo kwisimo kunye nokulinganisela.
Indlela yokukhetha indlela efanelekileyo yokwandisa i-tricep ephezulu
Ukukhetha indlela efanelekileyo yokwandiswa kwe-tricep engaphezulu kubandakanya ukuqwalasela izinto ezinje ngamanqanaba okuqina komntu ngamnye, iinjongo, kunye nezixhobo ezikhoyo. Abaqalayo banokuqala ngee-dumbbells ezikhanyayo okanye ibhendi yokuchasa ukugxila kwifom kunye nobuchule ngaphambi kokwandisa ubunzima. Abantu abaphakathi nabaphambili banokuzama iidumbbells ezinzima, iibarbell, okanye oomatshini bentambo ukucela umngeni kwizihlunu zabo ngakumbi kwaye bakhuthaze ukukhula.
Ukhetho phakathi kokuma kunye nokuhlaliswa kweenguqu kwakhona kudlala indima ekujoliseni i-triceps ukusuka kwii-angles ezahlukeneyo kunye nokuqina. Ngelixa uguqulelo olumileyo lubandakanya i-core ngokusebenzayo, indawo ehleliyo ivumela ukugxila okukhulu kwi-triceps ngokunciphisa ukubandakanyeka kwemisipha. Ukuzama ngazo zombini iinguqu kunokubonelela ngophuhliso olubanzi lwe-tricep kunye nokuthintela iiplati zoqeqesho.
Usebenzisa njani ulwandiso lwe-tricep ephezulu ngokufanelekileyo
Ukwandisa izibonelelo zokwandiswa kwe-tricep ephezulu, ifom efanelekileyo kunye nobuchule bubalulekile. Qala ngokukhetha ubunzima obufanelekileyo obuvumela ulawulo olupheleleyo kuyo yonke intshukumo. Misa izandla ngokuchanekileyo kwi-dumbbell, i-barbell, okanye i-cable attachment, kwaye uqinisekise ukuma okuzinzileyo okanye i-posture ehleliyo. Bamba undoqo kwaye ugcine iingqiniba zijonge phambili njengoko ukhulisa iingalo ngaphezulu, uze wehlise kancinci ubunzima emva kwentloko ngelixa ugcina ulawulo.
Ukugxila kwi-tempo ecothayo kunye nokulawulwayo kwandisa ukubandakanyeka kwemisipha kunye nokunciphisa umngcipheko wokulimala. Ukubandakanya iintlobo ngeentlobo zeerep kunye neentsimbi kwindlela yakho yesiqhelo nako kunokuvuselela ukuziqhelanisa nezihlunu kunye nokukhula. Ukuhambelana, kudibaniswa nokuphumla okwaneleyo kunye nesondlo, kuya kunika ukuphuculwa okuphawulekayo kumandla e-tricep kunye nokubonakala kwexesha.
Isiphelo:
Izandiso ze-tricep ezingaphezulu sisixhobo esinamandla kwi-arsenal yoqeqesho loqeqesho lwamandla, ebonelela ngeenzuzo ezingenakulinganiswa kuphuhliso lwe-tricep kunye namandla aphezulu omzimba. Ngokuqonda nokusebenzisa imigaqo yokukhetha kunye nokwenza lo msebenzi ngokuchanekileyo, abantu ngabanye banokufikelela kwiziphumo ezincomekayo. Nokuba ujonge ukukhulisa umdlalo wakho wembaleki okanye uqingqe nje iingalo ezomeleleyo, ezichaziweyo, ukubandakanya ukongezwa kwe-tricep engaphezulu kwindlela yakho kunokukhokelela kwiinzuzo ezinkulu kunye nokwaneliseka.
