Abadlali bezemidlalo ngexesha loqeqesho bayalibala ukwenza izivivinyo zolu hlobo "olungenangqondo", njengama-triceps. Ukuncincika okuncinci kumva kwesandla kaninzi kuphawulwa (ngaphambili, akubonakali!) Kwaye akukhathazeki - kodwa kanye ngaphambi kokufika kwentwasahlobo. Ikhutshwe kwiindawo zokuvala kunye neengubo zokukhanya zivulwa ziquka amahlombe, kwaye akukho mfuneko yokuguqula i-fat fat fold. Ukongezelela, ukuba amahlombe awanakunyamekelwa ixesha elide, imikhono yomsebenzi ngokubanzi ingaba yincinci kwaye ixininise kakhulu ihlombe lawo, iya kuqala ukuphazamiseka kwesikhumba.
Okwangoku, ukujikelezwa kweengalo kungancitshiswa ngokumisa iingalo. Ewe, ngaphandle kwe-cardio, amanqatha akayi kuhamba naphi na, kodwa xa ukongeza i-tonus kwiimisipha, ngaloo ndlela udala i-muscular squelet, i-sagging kwaye umthamo wegxala uya kukwazi ukunciphisa kakhulu. Imiba yoqeqesho
Ukuhluma i-triceps, ukwandisa kakhulu kwimilinganiselo, ummeli wesini esipheleleyo kunzima: ii-hormone aziyi kuvumela. Ngokuqhelekileyo, amantombazana akafuneki ukukhuselwa ngokuguqula amantombazana angama-muscular kunye neentlobo ezinokuthi iifoto zibonwe kumaphephancwadi anikezelwe ukwakha umzimba. Ngenxa yoko kufuneka uqeqeshe imihla ngemihla kungekhona iyure enye. Xa iiseshoni ezimbini okanye ezintathu ngeveki, ukuvakaliswa kwe-triceps umxube wegxalaba kuya kuba nzima ukufezekisa-kodwa kunokwenzeka ukuthabatha isisindo sagging.
Kufanelekile ukukhumbula ukuba i-triceps isebenze ngokuzilolonga kwimigqaliselo eyenzelwe ukufundisisa imisipha ye-pectoral. Ngako oko, faka iseshoni yoqeqesho kwiingxowa zomsebenzi, kwaye ngoko kwisifuba asikufanelekanga: nokuba usebenze kuzo zombini ummandla ngolunye usuku, okanye kwisifundo, qaphela ibele kunye ne-biceps, kwaye ulandele ixesha elizayo emva kweempawu. Ngendlela, ukusebenza ngokuzikhethela kwi-triceps ayinakudlula ngaphezu kweveki ukunika ixesha le-muscle kwakhona.
Ubungqineko besakhiwo se-triceps i-muscle ngamanye amaxesha iqhubelela ingcamango yokuba enye yeendawo iyakwenziwa ngaphandle, kodwa oku akunjalo. Nangona kunjalo, ukuba kuyimfuneko, ugxininiso lunokutshintshiswa kancane. Ukuba ufanele usebenze indawo ehlala kufuphi nomzimba, kungcono ukwenza uqeqesho ngezandla zakho phezulu, xa ukunyakaza kwenziwa ngokuxubha kwentloko.
Ukongezwa kwezandla kunye ne-expander
Thatha i-expander esandleni esisodwa ngezandla zombini, uvalelwe ndawonye, kunye neenyawo zakho ezisekhohlo kwiqonga le-rubber kwaye ukhusele isingatha sesibini. Faka isantya sokunene kwi-expander ukwenzela ukuba iinyawo zisebubanzi besikhumba. Gungqa iingalo ngaphezulu kwentloko yakho. Iifosholo zinciphisa, cima imisipha. Kwimimandla engqongileyo, gcina ukukhutshwa kwemvelo. Khangela phambili phambili. Xa ungenelela, kancinci, zinciphisa iingalo zakho emva kwentloko yakho. Qinisekisa ukuba ekugqibeleni iinqonga zijoliswe ngqo. Emva koko unqande i-triceps uze uphakamise iingalo zakho kwi-exhalation. Ukunyakaza kufuneka kwenzeke kuphela kwi-jointbow, zonke ezinye iingxenye zengalo azixhamli. Yenza ukuphindaphinda kwama-10-15, uze uphumule omnye umzuzu okanye ezimbini wenze kwakhona.
Ukuphakamisa ingalo ngesalathisi
Yima kuzo zonke ezine. Ngesandla sokunene, thabatha isilumkiso, sithembele ngakwesobunxele. Imisipha yomva uze ucinezele. Bhonqa isandla sakho sokunene phezulu uphakamise ihlombe lakho ukuze lifane nomgangatho. I-angle ekwi-elbow joint kufanele ibe ngqo. Thatha umoya kwaye uphumelele, ugxininise i-triceps, ulungise ingalo. Qinisekisa ukuba inxalenye engaphezulu yengalo iya kuhlala ihleli. Kwesandla esiphakamileyo, isandla kufuneka siqondiswe kwaye sifane nomgangatho. Gxobhoza umququzeli ukuba ungagcini. Kwi-inhalation, gubungela ingalo yakho kancane kwi-elbow, uphinde unciphise i-diver. Phinda usebenzise amaxesha 10-12, kwaye utshintshe isandla sakho.
Ukunyuka kwe-BOSU
I-hemisphere ingathatyathwa yithente eliphantsi okanye ukuphakama okuphakanyisiweyo kweencwadi. Hamba phambi kweBOSU ngamadolo, faka iintende zakho phezulu ekuphakameni kwamagxa. Amanxeba wesandla kufuneka abe phantsi kwehlombe, iminwe iyalelwe ukuba ihlulwe. Umzimba wesisu omzimba. UThazi uhamba phambili. Xa utyumle, ujike ngqo, wehla uze uhlabe umgca kunye ne-forearm ibe yinqanaba elifanelekileyo. Qaphela ukuba izandla kufuneka zihambe kunye nomzimba. On vydoelokti iqonde, kodwa kungekude ukuphela. Phinda uphendule amaxesha angama-10-12. Nciphisa umzuzu okanye ezimbini kwaye ulandele ezinye iindlela ezimbini.
Ukunyuka kwebhokisi ukusuka kwibhentshi ngasemva
Hlalani kwibhentshini ephantsi okanye usihlalo. Izandla zixhomekeke kwicala lesitulo, zibeka ibhulashi ebubanzi bomlenze. Gcina iminwe yakho ibheke ngqo. Thatha inyathelo elibanzi phambi kwakho. Gweba imilenze uze uyibeke phantsi. Thatha ubunzima bomzimba ezandleni zakho. Cinga imisipha. Umqolo we-tailbone ufanele welwekwe kumgca omnye. Kuphefumlelwe, cima phantsi, ulandele iingalo. Kule meko, iinduli kufuneka zibuyiselwe emuva. Ekupheleni kwendawo, i-angle efanelekileyo kufuneka yenziwe phakathi kwe-foreleg kunye ne-forearm.
Ekuphumuleni, ukuxubusha imisipha yeengalo, buyela kwisimo sokuqala. Musa ukuhambisa ityala ngaphandle kwenkxaso kwaye uqinisekise ukuba uhamba kuphela phezulu.
Umshicileli waseFransi ngebhodi yombhobho
Ibhardi yeBhodi (intonga enzima) ingatshintshwa ibha kwiB barbell yeB barbell. Hlala phantsi kwibhentshi elingenanto. Amagxa kufuneka ahlale phantsi phantsi. Thatha i-balb yomzimba ngokubamba ngokuthe tye (iminwe ekukhomba kuyo) ububanzi begxeni kwaye uyiphakamise izandla ezisezantsi nje kwesifuba. Xa uphazamisa, bhinqa iingalo zakho kwiingqungquthela uze uthathe i-bodybard ngaphandle ebunzini. Ekupheleni kwendawo, ihlombe kunye neengcambu kufuneka zenze igosa elifanelekileyo. Kwi-exhalation nciphisa i-triceps kwaye uqonde iingalo zakho. Qaphela ukuba amahlombe kunye namanxeba eesilinda azitshintshi isikhundla: ukunyakaza kufanele kube kwintlanganiso yomgca. Yenza iiseti ezintathu zokuphindaphinda 10-12.
Cinezela
Ulale phantsi kwibhentshi, iinyawo zimi phantsi phantsi. Thatha intonga okanye ibha kwi-bar ngokubamba iqhosha (iintendelezo zihanjiswe kuwe), ukubeka iibhulashi ngaphaya kwebubanzi bamagxa. Izandla zolulela phezulu ukwenzela ukuba ibhardi yomzimba iphezu kwentloko yakho. Intloko, amahlombe, iintambo zinyanzelise ngokucacileyo ebunzini (ukuhlanjululwa kwemvelo kugcinwa kwinqanaba elingaphantsi). Ukuhambisa amahlombe emagxeni kunye nokunciphisa iingalo kwiibhentshi, iiphambili kufuneka zibe yi-perpendicular kwi-bench. Ngaphandle kokuphumla, hamba ngokukhawuleza ngokukhawuleza, iindlovu ezingalindelekanga, uphakamise umakhi womzimba phezulu, ukuze ubonakale kwinqanaba lesifuba. Xa ungenelela, yinciphisa i-bodybard. Ngokukhawuleza xa amahlombe athatha izicathulo, khawuleza uqale ukuhamba kombhobho womzimba. Phinda usebenzise amaxesha 10-12, uthathe ikhefu uze uzalise iindlela ezimbini.
Press French
Hlala kwibhentshi okanye usihlalo, ulungele umva wakho, welula izihlunu ze-press, ususe i-scapula; Kwinqanaba elingaphantsi, ukukhutshwa kwemvelo kuyagcinwa. Cinezela i-squeegee phakathi kweentendelezo, uyibambe ngezithupha zakho, kwaye uyiphakamise phezu kweengalo eziphakamileyo ngaphezu kwentloko yakho. Ukujonga kujongene phambili. Xa ungenelela, xinisa i-triceps kwaye ugobe i-elbow, unciphise ngeengcambu zakho iingalo zakho kunye nesiguqa ngentloko. Qaphela ukuba i-elbow kufanele ibhekiswe kwindawo ephakamileyo. Amagxa aya kuhlala enganyanzelwanga, kuphela isalathisi sisebenza. Xa uphumelela, phinda ulandelele i-triceps kwakhona ngendlela efanayo, njengoko ugoba iingalo zakho, ulungise. Yenza okuphindaphinda kaninzi njengoko unako ngaphandle kokuphula ubuchule (ngaphandle kokuzixhasa ngemisipha yangemva). Nciphise umzuzu okanye amabini uze uphinde usebenzise ngokuphindaphindiweyo.