Abasetyhini abaninzi benza impazamo enkulu xa beqeqesha imilenze kunye ne-press kuphela, kuba izandla nazo ziyinxalenye ebalulekileyo yomzimba, abaya kubeka ingqalelo kuqala. Ngokuqhelekileyo, izihlunu zilahlekelwa yithethoni yazo, kunye nezikhumba zesikhumba, ezibukeka, zibeke ngokuthobeka, zingathandeki. Ngoko ke, kufuneka ukwazi ukupompa i-triceps ekhaya ngaphandle kooncedo lwabaqeqeshi kunye nezixhobo ezizodwa. Kuyi-sagging yale misipha kubantu ababizwa ngokuba yi "butterfly effect". Ukuba kukho ingxaki enjalo, ungakhathazeki, kuba ezininzi zokusebenza kunye neziphumo ziya kubonakala emehlweni.
Ukuqonda indlela yokupompa kakuhle i-triceps, kubalulekile ukukhankanya inani lokuphindaphinda. Ukuba ufuna ukulahla amafutha amaninzi, qinisa uphinde uphakamise izandla zakho, kuyacetyiswa ukuba wenze ubuncinci bephindaphinda ama-20 kwiindlela ezininzi. Ekuqaleni, yenza okusemandleni akho, okokuqala kukukhathazeka kakhulu ngabaqalayo kwimidlalo. Ngokubhekisele kwisisindo esisetyenzisiweyo, kufuneka kuqala sibe mncinci, umzekelo, ukuba ixhala ngee-dumbbells, uze uqale ngekhetho ze-0.5 kg.
Indlela yokuchukumisa ukupompa i-triceps?
Iifom-ups zifakwe kwiluhlu lwezinto ezilula kunye nokufikelela kumntu ngamnye owenzayo. Unokwenza kuzo malunga naphi na ixesha. Kukho iintlobo ezininzi ze-push-ups.
- Inketho yeklasi . Thatha ugxininiso lobuxoki, izandla phezu kobubanzi bamagxa. Ukwandisa umthwalo, unokubeka izandla zakho ngokubanzi okanye ukuphumla kwisidumbulu. Yehla, uguqa izibhambathiso zakho, de kube lixesha ixesha lomzimba lingafaneli lifane nomgangatho. Ngezantsi, hlala ixesha elide uze ukhuphuke kwakhona. Ukuba kunzima ukwenza ezinjalo i-push-ups, unokuba lula ukwenza umsebenzi ngokuguqa.
- Ukunyuka kwamanzi ukusuka eludongeni . Sondela udongeni kumgama ongaphezu kwama-50 cm. Faka izandla zakho eludongeni, ukuze umgama phakathi kweentendelezo uhambelana nobubanzi bamagxa. Ukuhla, ukuguqa izibonda zakho, ukuze ibunzi lakho lithinte udonga. Emva koko, ulungisa iingalo zakho, ubuyele kwindawo yokuqala.
Indlela yokupompa i-triceps ibhinqa i-dumbbells?
Iingqungquthela zithengwa kakhulu kwiimpahla zezemidlalo. Nangona azinjalo, unokuzibeka ngokukhuselekileyo ngeebhotile zamanzi okanye isanti. Kukho iindlela ezininzi ezahlukahlukeneyo ezenza ubunzima kule mizi.
- Ukongezwa kwezandla emva kwentloko . Ukuzivocavoca kwenzelwe ukwenza zombini ukuhlala kunye nokulala. Ukuze ufumane umthwalo oyifunayo, qiniseka ukuba umva uphelele. Kwizandla, thabatha i-dumbbell enye kwaye uyayibhonkcela kwiindawo zokungena. Phakamisa izandla zakho, i-dumbbell ifanele ibe yintloko yakho. Kanciphisa ngokukhawuleza i-dumbbells kwaye uvuselele kwakhona.
- Ukongezwa kweengalo kwiintlambo . Enye yeendlela ezithandwa kakhulu ukupompa i-triceps ekhaya, unokwenza ukuma, uguqa phambili, kodwa kungcono ukusebenzisa ugxininiso, umzekelo, isihlalo. Yima phambi kwesihlalo ukuze i-backrest ibe kwicala lasekunene okanye lesobunxele. Bend phezu kwelokuba umzimba ufanane nomgangatho. Ngesandla esinye, hlalani kunye nesihlalo, kwaye kwenye ithathe isilumkiso. Lungisa ingalo emzimbeni uze uyijike ukuze ikona elifanelekileyo lenziwe kwi-elbow, uze ulungele ingalo. Yenza konke ngokukhawuleza. Yenza okufanayo ngakwelinye icala.
Indlela yokupompa i-triceps yentombazana nge-barbell?
Abaninzi abanalo ibha ekhaya, kodwa ukuba ufuna, ungayifaka esikhundleni sayo.
Ibhendi yokushicilela eFransi . Beka phantsi okanye kwibhentshi (intloko kufuneka ibe ngasekupheleni), thabatha ibha ukwenzela ukuba iingalo zibubanzi bamagxa. Yiphakamise ngaphezu kwesifuba ukwenzela ukuba iingalo zilungele phantsi. Izibambo aziyizicwangciso. Xa ulungelelanisa, zinciphisa iingalo zakho, uguqe izikhwebu zakho. Indawo yokuphela - intamo ifanele ifuthe phezulu kwintloko. Ekuphumuleni, buyela kwindawo yokuqala. Kubalulekile ukuqhuba ukunyakaza kuphela ngeengaphambili. Lo msebenzi ungenziwa kwakhona ukuhlala kunye nokuma.
