Abadlali bezemidlalo ngesikhathi sokuqeqesha bakhohlwa ukwenza imithi ye-muscle "engajulile", njengama-triceps. Ukunciphisa okuncane ngemuva kwesandla ngokuvamile akuqapheli (ngaphambili, akubonakali!) Futhi akukhathazi - kodwa ngaphambi kokufika kwentwasahlobo. Ukukhishwa okuvela ezintweni eziqongelekile kanye nezingubo zokukhanya zivulwa kufaka hlangana namahlombe, futhi akudingeki ukuguqula umkhuhlane we-fat. Ngaphezu kwalokho, uma amahlombe enganakekelwa isikhathi eside, imikhonto ngokujwayelekile ingaba encane futhi ivalwe kakhulu, ifaka isikhumba.
Phakathi naleso sikhathi, ukuzungeza izingalo kunganciphisa ngokumisa izingalo. Yiqiniso, ngaphandle kwe-cardio, amafutha ngeke ahambe noma yikuphi, kepha uma ungeza i-tonus emisipha, ngaleyo ndlela udala isifuba esinamandla samasipha, ukugoqa futhi ivolumu yehlombe kuyokwazi ukunciphisa kakhulu. Izinkanyezi zokuqeqeshwa
Ukuhlanza ama-triceps, okwandisa kakhulu eminyangweni, ummeli wezocansi ophelele kunzima: ama-hormone ngeke avumele. Ngokujwayelekile, abesifazane akudingeki bavikeleke ngokushintsha amantombazane angamahloni nabangamahloni abangabonwa ngezithombe zamakhasi anikezelwe ukwakha umzimba: lokhu kudingeka uqeqeshe nsuku zonke hhayi ihora elilodwa. Uma imihlangano emibili noma emithathu ngesonto, ukukhululwa kwe-triceps umfutho wehlombe kuyoba nzima ukufeza - kodwa kungenzeka ukuthi uthathe isisindo sokugaya.
Kubalulekile ukukhumbula ukuthi i-triceps isebenza ngokuzikhandla emisebenzini eyenzelwe ukutadisha imisipha ye-pectoral. Ngakho-ke, faka iseshini yokuqeqesha ngezikhwama, bese kuthi esifubeni akufanelekile: noma usebenze kuzo zombili izigaba ngosuku olulodwa, noma esifundweni, unake isifuba ne-biceps, futhi ngesikhathi esizayo uphendule ngemuva kwe-itriaps. Ngendlela, ukusebenza ngokuzikhandla ku-triceps akuvame ukwedlula isonto ukunikeza isikhathi semisipha ukuphola.
Ukuziqhenya kwesakhiwo semisipha ye-triceps ngezinye izikhathi kuqhuma umqondo wokuthi enye yezindawo zingasebenza ngaphandle, kodwa lokhu akulona iqiniso. Azikho izivivinyo ezingasodwa zesikhwama ngasinye, ngenkathi kuqeqeshwa zonke izintambo zihilelekile. Nokho, uma kunesidingo, ukugcizelela kungashintshwa kancane. Uma udinga ukusebenza endaweni eseduze nomzimba, kungcono ukwenza izandla ngezandla phezulu, lapho ukunyakaza kuqhutshwa ngokuxubha ikhanda.
Ukwandiswa kwezandla nge-expander
Thatha i-expander ngakwesandla esisodwa ngezandla ezimbili, uvale ndawonye, ngesinyathelo sakho sokunxele sinyathele ibhande le-rubber bese uvikele isibambo sesibili. Faka unyawo olufanele ku-expander ukuze izinyawo zibe ububanzi bezinkalo. Khombisa itekisi ngemuva kwakho: kufanele idlule phakathi kwamahlombe ehlombe. Hlela izingalo ngaphezulu kwekhanda lakho. Amafosholo anciphisa, cindezela imisipha isikhathi eside. Esikhathini sendawo esilungile, gcina ukuhlukumeza kwemvelo. Bheka phambili phambili. Uma u-inhaling, kancane kancane, wehlisa izandla zakho ngemuva kwekhanda lakho. Qinisekisa ukuthi ekugcineni amaphuzu akhomba ngqo. Bese uhlunga ama-triceps bese uphakamisa izingalo zakho ekuphumuleni. Ukunyakaza kufanele kwenzeke kuphela emhlangothini we-elbow, zonke ezinye izingxenye zengalo azikho imvelo. Yenza okuphindaphindiwe kuka-10-15, bese uphumula umzuzu owodwa noma emibili futhi uphinde wenze lo msebenzi.
Ukuhola ingalo nge-dumbbell
Hlala kuzo zonke ezine. Ngesandleni sokunene, thatha i-dumbbell, incike ngakwesobunxele. Imisipha engemuva bese ucindezela isikhathi. Bhonqa isandla sakho sokunene phezulu uphakamise ihlombe lakho ukuze lihambisane nephansi. I-angle engxenyeni ye-elbow kufanele iqonde. Thatha umoya futhi uphume, ugxilise ama-triceps, uqondise ingalo. Qinisekisa ukuthi ingxenye engaphezulu yengalo ihlala ikhona. Esikhathini sangaphezulu, isandla kufanele siqondiswe futhi sihambisane phansi. Shayela umsizi ongenakugubha. Uma u-inhalation, fiphazela ingalo yakho kancane emgqeni, uphinde uhlehlise phansi. Phinda usebenzise izikhathi ezingu-10-12, bese ushintsha isandla sakho.
Ama-push-up kusuka ku-BOSU
I-hemisphere ingashintshwa ibhentshi eliphansi noma ukuphakama okuthuthukisiwe kwezincwadi. Yehla phambi kweBOSU ngamadolo akho, faka izintende zezandla zakho phezulu ekuphakameni kwamagxa. Amajoyini esibuko kufanele abe ngaphansi kwehlombe, iminwe iqondiswe ukuba ihlulwe. Umzimba womzimba we-muscle. I-Taz i-twist kancane phambili. Uma u-inhalation, udonsela emuva ngqo, wehla kuze kube yilapho ihlombe ne-forearm bakha i-angle engakwesokudla. Qaphela ukuthi izandla kufanele zihambisane nomzimba. On vydoelokti iqonde, kodwa hhayi kuze kube sekupheleni. Phinda ama-push-ups izikhathi ezingu-10-12. Yehlisa umzuzu noma amabili bese ulandela izindlela ezimbili.
Ama-push-ups ebhentshini ngemuva
Hlala ebhentshini eliphansi noma esihlalweni. Amandla ancike emaphethelweni esihlalo, ebeka ibhulashi ebubanzi bezinkalo. Gcina iminwe yakho ibheke phambili phambili. Thatha isinyathelo esikhulu phambi kwakho. Lungisa imilenze yakho bese uwabeka phansi. Thatha isisindo somzimba ezandleni zakho. Cindezela imisipha. Umgogodla we-tailbone kufanele ulandwe emgqeni owodwa. On ugqozi, phansi phansi, ukubopha izingalo. Kulesi simo, izimbambo kufanele zibuyiselwe emuva. Ekugcineni, kufanele kube nombono oqondile phakathi kwe-foreleg kanye ne-forearm.
Ekuphumuleni, ukuhlunga imisipha yesandla, buyela esimweni sokuqala. Ungasuseli icala ngaphandle kwesekelo futhi uqiniseke ukuthi lihamba kuphela phezulu.
Ukunyathelisa kweFrance ngebhodi lomzimba
Ibha yamathuluzi (induku enesisindo) ingathathwa indawo nebha kusuka barbell barbell. Beka ebhentshini elilinganiselwe. Izinyawo kufanele zime ngokuphelele phansi. Thatha i-balb yomzimba ngokuqondile (iminwe ekhomba eceleni kwakho) ebangeni lobubanzi futhi uyiphakamise ezandleni ezithunyelwe nje ngenhla kwesifuba. Uma u-inhalation, bhonsa izingalo zakho ezinhlangothini bese uthatha isidumbu esiswini ebunzini. Ekugcineni, ihlombe kanye ne-forearm kufanele zenze i-angle engakwesokudla. Ekuphumeni komzimba, thinta i-triceps bese uqondisa izingalo zakho. Qaphela ukuthi amahlombe namajoyini esibuko asishintshi isikhundla: ukunyakaza kumele kube kuhlangothini lwe-elbow. Yenza okuphindwe kathathu kokuphindaphindiwe kuka-10-12.
Cindezela ku-Up
Lala phansi ebhentshini, izinyawo zimi ngokuphelele phansi. Thatha induku noma ibha kusuka kubha ngokubamba iqonde (izintende ziqondiswa kude nawe), ukubeka ama-brushes kancane ngaphezu kobubanzi bamahlombe. Amandla adlula phezulu ukuze ibhulogi liphezu kwekhanda lakho. Inhloko, amahlombe, izintambo ziqinisa ngokucacile ebunzini (ukuhlanekezela kwemvelo kugcinwa ngemuva). Hambisa amahlombe ehlombe bese wehlisa izingalo ebhentshini, izibikezelo kumele zibe yi-perpendicular ebhentshini. Ngaphandle kokuphumula, hamba ngesivinini esiphelele, izintambo ezingalindelekile, uphonsa umakhi womzimba phezulu, ukuze ubonakale ezingeni lesifuba. Uma uphazamisa, yinciphisa i-bodybard. Uma nje amahlombe ethinta izicathulo, ngokushesha uqale ukuhamba komzimba womzimba. Phinda ukuvivinya umzimba izikhathi ezingu-10-12, uthathe ikhefu bese uqedela izindlela ezimbili.
I-French Press
Hlala ebhentshini noma esihlalweni, uqondise emuva, welula imisipha yomshini, ususe i-scapula; Emuva ongemuva, ukuhlukunyezwa kwemvelo kugcinwa. Cindezela i-squeegee emkhatsini wezintende zezandla, ubambe ngezithupha zakho, bese uyiphakamisela ezingxenyeni ezihlangene ngaphezu kwekhanda lakho. Ukubukeka kuqondiswe phambili. Uma u-inhaling, thinta i-triceps bese ugoba u-elbow, kancane kancane wehlisa izingalo zakho ne-dumbbell ekhanda. Qaphela ukuthi i-elbow kufanele ikhonjiswe ephahleni. Amahlombe ahlala enganqamuki, kuphela uhlangothini lwegobow lusebenza. Ekuphumuleni, cindezela i-triceps futhi ngendlela efanayo, njengoba uphonsa izingalo zakho, ziqondise. Yenza okuphindaphindiwe kaningi ngangokunokwenzeka ngaphandle kokuphula inqubo (ngaphandle kokuzisiza ngemisipha yangemuva). Yehlisa umzuzu noma amabili bese uphinda umsebenzo izikhathi eziningi.