Isandiso se-tricep, ukuzivocavoca okuyisisekelo okuqondise imisipha ye-triceps brachii, kuyisisekelo sokuqeqeshwa kwamandla kanye nezinqubo zokwakha umzimba. Naphezu kokuduma kwayo, ukuzuza imiphumela emihle kudinga ukuqonda okuguquguqukayo kwezinqubo, ukuhlukahluka, namaphutha avamile. Lesi sihloko sidingida ubunkimbinkimbi besandiso se-tricep, sinikeza abafundi ulwazi lokuthuthukisa uhambo lwabo lokufaneleka.
Okuqukethwe:
1. Ukuqonda isandiso se-tricep
2. Ukuba yingcweti indlela
3. Ukwehluka okunonga isimiso sakho
4. Amaphutha ajwayelekile kanye nendlela yokuwagwema
5. Ukufaka izandiso ze-tricep ohlelweni lwakho lokujima
Ukuqonda isandiso se-tricep
Izandiso ze-tricep zingaphezu nje kokujima ingalo; bayindlela yamasu yokwakha amandla aphezulu omzimba kanye nencazelo. I-triceps, evame ukumbozwa ama-biceps, idlala indima ebalulekile kubuhle nokusebenza kwezingalo. Ukuqonda i-anatomy ye-triceps nokuthi izandiso ze-tricep zithinta kanjani ingxenye ngayinye kungathuthukisa kakhulu ukusebenza kahle kokujima kwakho.
Ukuzivocavoca ngokwawo kugxile ekufinyezweni nasekunwebeni kwemisipha ye-tricep, etholakala ngemuva kwengalo engenhla. Lokhu kunyakaza kubalulekile ekusunduzeni ukunyakaza futhi kunomthelela ekuzinzeni kwengalo iyonke. Ngokuhlanganisa izandiso ze-tricep ohlelweni lwakho, awusebenzeli izingalo ezibaziweyo kuphela kodwa futhi uthuthukisa ukusebenza kwakho kwezinye izivivinyo nemisebenzi yansuku zonke.
Ukuqonda indlela
I-Technique ibalulekile uma kwenziwa izandiso ze-tricep. Ifomu elifanele liqinisekisa ukubandakanyeka okukhulu kwemisipha futhi linciphisa ingozi yokulimala. Qala ngokukhetha isisindo esikuvumela ukuthi ugcine ukulawula ngesikhathi sokuzivocavoca. Misa izandla zakho ngendlela efanele, kungakhathaliseki ukuthi usebenzisa ama-dumbbell, i-barbell, noma umshini wezintambo, uqinisekise ukuthi zihambisana namahlombe akho ukuvimbela ukucindezeleka okungadingekile emalungeni.
Ukunyakaza kufanele kube bushelelezi futhi kulawulwe, kugxile ekuhlukaniseni i-triceps njengoba unweba izingalo zakho. Gcina izindololwane zakho ziboshwe eduze nomzimba wakho ukuze uthuthukise ukusebenza kahle kokuzivocavoca futhi ugweme ubunzima obungadingekile. Ukuphefumula nakho kuyisici esibalulekile; exhale njengoba welula izingalo zakho bese udonsa umoya njengoba ubuyela endaweni yokuqala.
Izinguquko zokunonga umjikelezo wakho
Ukuze uvimbele ama-plateaus futhi ugcine ukuzibandakanya emsebenzini wakho, ukufaka okuhlukile kwesandiso se-tricep kubalulekile. Ukuhluka ngakunye kuqondise i-triceps ngokuhlukile, kunikeza indlela ebanzi yokuthuthukiswa kwemisipha. Izandiso ze-tricep ezingaphezulu, isibonelo, zigcizelela ikhanda elide le-tricep, kuyilapho ama-crushers ogebhezi egxila emakhanda angemuva naphakathi.
Izandiso ze-tricep zekhebula zinikeza ukungezwani okuqhubekayo kumsipha, okungafani nokumelana okuguquguqukayo okutholakala ngezisindo zamahhala. Ukuhlola ububanzi bokubamba nama-engeli kungase futhi kwethule izinselele ezintsha, uqinisekise ukuthi imisipha yakho iyaqhubeka nokujwayela futhi ikhula. Ukufaka lokhu kuhluka kugcina isimiso sakho sisisha futhi inqubekelaphambili yakho izinzile.
Amaphutha ajwayelekile kanye nendlela yokuwagwema
Ngisho nokuqonda okuyisisekelo kwezandiso ze-tricep, amaphutha avamile angavimbela ukuqhubeka futhi aholele ekulimaleni. Iphutha elilodwa elivamile ukusebenzisa isisindo esiningi kakhulu, ukwehlisa ifomu nokusebenza ngempumelelo. Qala ngesisindo esilawulekayo futhi ugxile ekuhlanganyeleni kwemisipha kunokuphakamisa isisindo.
Elinye iphutha wukudebeselela ukuma kwendololwane. Ukuvumela izindololwane zakho ukuthi ziqhume kunciphisa ukugxila ku-triceps futhi kungacindezela amahlombe. Okokugcina, ukusheshisa ukunyakaza kunciphisa umthelela wokuzivocavoca. Ukunyakaza okunensayo, okwenziwe ngamabomu kuqinisekisa ukuthi i-triceps yakho ibambeke ngokugcwele futhi ithola inzuzo enkulu ekuphindaphindweni ngakunye.
Ihlanganisa izandiso ze-tricep ohlelweni lwakho lokujima
Ukuhlanganisa izandiso ze-tricep ohlelweni lwakho lokujima kudinga ukuhlela okucatshangelwayo. Ukuze uthuthukise izingalo, hlanganisa umsebenzi we-tricep nokuzivocavoca okuqondise kuma-biceps namahlombe. Le ndlela ephelele iqinisekisa amandla alinganayo kanye nobuhle. Izandiso ze-tricep zingenziwa izikhathi ezingu-2-3 ngesonto, okuvumela ukuphumula okwanele nokululama phakathi kwamaseshini.
Ukwehluka kokuzivocavoca kwe-tricep kanye nokufaka ukugcwala ngokweqile okuqhubekayo amasu okuqhubeka nokuzuza. Njengoba amandla akho ethuthuka, kancane kancane wandise isisindo noma ushintshe ukuhluka ukuze uphonsele inselelo imisipha yakho ngokuqhubekayo. Ukungaguquguquki nokubekezela kuyisihluthulelo; ukuthuthukiswa okuphawulekayo kwamandla nokubukeka kuthatha isikhathi nokuzinikela.
Isiphetho:
Izandiso ze-Tricep ziwumsebenzi oguquguqukayo futhi osebenzayo wokuthuthukisa amandla omzimba aphezulu kanye nobuhle. Ngokuqonda ukuvivinya umzimba, ukuba ingcweti kwesu, ukuhlola okuhlukahlukene, ukugwema amaphutha avamile, nokuwafaka ngokucabangisisa ohlelweni lwakho lokujima, ungavula amandla awo aphelele. Khumbula, ukungaguquguquki, ukubekezela, nokunaka ifomu kubalingani bakho abakhulu ekufezeni imigomo yakho yokufaneleka.
