I-muscular mechanics
I-triceps i-muscle-triceps-ihlala kuyo yonke indawo yangasemva yengalo engaphezulu kwendonga kunye neentloko ezintathu: i-lateral, medial and long. Imvelaphi kunye nemvelaphi yemvelaphi evela kwi-humerus, ixesha elide-ukusuka kwi-scapula. Ukuza kunye, zonke iintloko zintathu zenza isisu esinamandla esinomthi, sidlulela siye kwi-tendon eqinile, ekhonkxwe ngaphantsi komgca we-elbow. Intloko ende iqinisekisa ukujikeleza kweengalo kwaye uyizise kwisiqu. I-triceps yonke isebenza kunye nokwandiswa kweengalo kwi-jointbow. Xa wenza imisebenzi yokuzihlukanisa, umzekelo, izandiso zesandla, i-deltoid kunye neemisipha ze-pectoral ezilungisa indawo yokudibana kwamagxa ziyasebenza. Gcina ibhalansi ngokulala kwibhola yokuzimelela umzimba, uncedo lwezitho zomzimba.
Izixhobo
Ukuze wenze ezi zivivinyo, uya kufuna iimpawu zentambo kunye ne-puller yekhebula, kunye nebhola lokuzifolalela oya kufumana kuyo nayiphi na imishini yokuzivocavoca.
Coaching
Ukusebenza izihlunu zesandla ngasinye ngokuhlukeneyo, unako ukuhlakulela ngokulinganayo i-triceps ekunene neyekhohlo kwaye ufezekise ukulinganisela kwemisipha.
Umgaqo wokusebenza
Ngokwenza oku kuqhutyelwa, uya kubeka ingqalelo kwiimisipha zesandla ngasinye, ngoko unamandla kunawo onke akayi kuthatha ininzi yemithwalo, kwaye uya kusebenzela zombini i-triceps. Ngokombono wakhe, umsebenzi owona mkhulu wokuqeqesha amandla ukuphumeza ukulingana kwemisipha. Izisundu zomzimba zomzimba zomzimba ziza kuphucula ngokucacileyo umlinganiselo wakho kunye nokulungelelaniswa kwezinto ezihambayo kunye nokunciphisa ingozi yokulimala.
1. Ukongezwa kwesandla, ulele kwibhola lokufaneleka. Ukuzilolonga kuyomeleza i-triceps. Thatha isalathisi sakho ngakwesobunxele uze uhlale kwibhola yokufaneleka. Ukuwela ngeenyawo zakho, wehla ukuze intloko, amahlombe kunye namagxa ehlombe ahlale kwibhola. Iinyawo zimi emgangathweni, ububanzi begxala ngaphandle. Amagqabi athambileyo, umzimba uphathelene nomgangatho, ucinezelekile. Gxininisa ingalo yakho yekhohlo. Isundu libukeka ngaphakathi. Beka isandla sakho sokunene kumva kwesandla sakho sobunxele ngaphantsi kwesigca Emva kokulungisa isikhundla somzimba kunye nomgca, bhinqa ingalo engasekhohlo. Phula kancane ingalo yakho. Yenza konke ukuphindaphinda kuqala kunye, ngoko ke ngolunye uhlangothi.
2. Ukwandiswa kwengalo kwisigxina. Ukuzilolonga kuyomeleza i-triceps. Thatha isilumko esandleni sakho sokunene. Gcina ibhande lakho langasese nesundu phezu kwebhedi. Umzimba umele ufanane nomgangatho. Gxininisa imisipha yocindezelo uze udibanise amahlombe. Isandla sokunene sibopha kwi-angle ye 90 °. Isandla ngaphezu kwendwangu iyafana nomgangatho, isundu sibheke ngaphakathi. Ukulungiswa kwesimo samagxa kunye neelbow, lungisa imbuyiselo ingalo ukuze ihambisane nomgangatho. Buyela ngokukhawuleza kwindawo yokuqala. Yenza konke ukuphindaphinda kuqala kunye, ngoko ke ngolunye uhlangothi.
3. Ukongezwa kweengalo kwintonga yentambo. Ukuzilolonga kuyomeleza i-triceps. Jongana nomqeqeshi we-cable traction. Ububanzi beembumba zecala, ubude bugugu. Thatha ibamba lebhokisi eliphezulu ngakwesokunene. Isundu sibheka phantsi. Ukugoba ingalo ekunene kwi-angle ye-90 °, ibhokhwe igxininiswe kwisiqu. Beka isandla sakho sobunxele kwi-hip yakho. Cwangcisa i-press. Hambisa amahlombe ehlombe, nciphise amahlombe. Ukulungiswa kwesimo samagxa kunye neelbow, ulungise ngokukhawuleza isandla sokunene. Buyela ngokukhawuleza kwindawo yokuqala. Yenza konke ukuphindaphinda kuqala kunye, ngoko ke ngolunye uhlangothi. Ukuthatha ubunzima obuphindwe kabili ngeveki, ukunika izihlunu ukuphumla ubuncinane iiyure ezingama-48 phakathi kokusebenza. Indlela yokuqala ukuyenza ngomthwalo ongaphantsi, ngokunyuka ukwandisa kwindlela yesithathu. Emva kweeveki ezi-4-8, uye kwizinga eliphambili. Ukuze usebenze ngokunyanisekileyo i-triceps, landela umgaqo wechungechunge oluphezulu: landela indlela e-1 yomsebenzi ngamnye ngesandla sasekhohlo, uze uphumle 1-2 imizuzu uze uphinde uphinde uphinde uphinde uphinde uphinde uguqule isandla sakho. Emva koko yenza iseshoni yokuqeqesha isetyhula ngesandla sokunene.