Ama-muscular mechanics
I-triceps imisipha - i-triceps-ithatha yonke indawo yangemuva yengalo engaphezulu kwendwangu futhi iqukethe amakhanda amathathu: i-lateral, ephakathi nesikhathi eside. Imvelaphi yomsakazo kanye nomphakathi kusuka kuma-humerus, isikhathi eside-kusukela ku-scapula. Ukuhlangana ndawonye, onke amakhanda amathathu adala isisu esinamandla okwenziwe nge-spindle, ewela phansi abe yi-tendon eqinile, enamathele ngaphansi kwesigxobo se-elbow. Ikhanda elide liqinisekisa ukunyakaza kwengalo futhi lilethe esihlahleni. I-triceps yonke isebenza nokwandiswa kwengalo emhlangothini wesigqoko. Uma wenza umzimba wokuzihlukanisa, isibonelo, izandiso zandla, i-deltoid nemisipha ye-pectoral elungisa isikhundla sehlangothini lwehlombe futhi isebenza. Gcina ibhalansi ngokulala ebhodini lokuzivocavoca, imisipha yomzimba isiza.
Izinsiza
Ukuze wenze lezi zivivinyo, uzodinga ama-dumbbells ne-puller yekhebula, kanye nebhola lokuzivocavoca ozothola kunoma yikuphi ukuvivinya umzimba.
Coaching
Ukusebenza imisipha yesandla ngasinye ngokwehlukana, ungakwazi ngokulinganayo uthuthukise i-triceps engakwesokudla nangobunxele futhi ufeze ibhalansi ye-muscle.
Isimiso sokusebenza
Ngokwenza lokhu kuvivinya umzimba, uzobe ulalela imisipha yesandla ngasinye, ngakho-ke onamandla kunabo bonke angeke athathe iningi lomthwalo, futhi uzoze usebenze kokubili i-triceps. Ngokombono wakhe, umsebenzi oyinhloko wokuqeqesha amandla ukuzuza ibhalansi yemisipha. Imisipha emibili yomzimba izothuthukisa ngokucacile isibalo sakho nokusebenzisana kwezinyathelo, futhi kunciphisa ingozi yokulimala.
1. Ukwandiswa kwesandla, ukulala ebhodini lokufaneleka. Ukuzivocavoca kuqinisa i-triceps. Thatha isikhombisi ngakwesobunxele sakho bese uhlala ebhola lokufaneleka. Ukuwela ngezinyawo zakho, uphonsa ukuze ikhanda, amahlombe namahlombe agxile ebhola. Izinyawo zimi phansi, ububanzi behlombe ngaphandle. Amaqhubu aphethwe, umzimba ufana nendawo, ucindezelwe. Phakamisa isandla sakho sokunxele. Isundu sibheka ngaphakathi. Beka isandla sakho sokunene ngemuva kwesandla sakho sobunxele ngaphansi kwesigqoko. Ngemuva kokulungisa isimo somzimba nesigqoko, bhonsa ingalo yesobunxele. Khulisa kancane kancane ingalo yakho. Yenza konke okuphindaphindiwe kuqala ngenye, bese ngakolunye uhlangothi.
2. Ukwandiswa kwengalo emphakathini. Ukuzivocavoca kuqinisa i-triceps. Thatha isigumbulu ngakwesokunene sakho. Gcina ibhande lakho lesobunxele nesundu esibheke ebhentshini. Umzimba kumele uhambisane nesitezi. Gwema imisipha yomshini bese uxhuma amahlombe. Isandla sokunene sigoba nge-angi 90 °. Isandla ngaphezu kwesigqoko sihambisana nesitezi, isundu sibheka ngaphakathi. Ukulungisa isikhundla samahlombe nesigqoko, uqondise ingalo ukuze ihambisane nephansi. Kancane kancane ubuyele esimweni sokuqala. Yenza konke okuphindaphindiwe kuqala ngenye, bese ngakolunye uhlangothi.
3. Ukwandiswa kwengalo emgqeni wekhebula. Ukuzivocavoca kuqinisa i-triceps. Bhekisana nomqeqeshi we-traction yekhebula. Amagundane agxile ububanzi ngaphandle, amadolo aphelile. Thatha isibambo sebhokisi eliphezulu ngakwesokunene. Isundu sibheka phansi. Bhonsa ingalo engakwesokudla engozini ye-90 °, igoli licindezelwa esiqu. Beka isandla sakho sokunxele esikhwameni sakho. Qondanisa ucingo. Hambisa amahlombe ehlombe, wehlise amahlombe. Ukulungisa isikhundla samahlombe nesigqoko, kancane kancane uqondise isandla sokunene phansi. Kancane kancane ubuyele esimweni sokuqala. Yenza konke okuphindaphindiwe kuqala ngenye, bese ngakolunye uhlangothi. Yenza le nkimbinkimbi izikhathi ezingu-2 ngeviki, unikele imisipha ukuphumula amahora angu-48 phakathi kokusebenza. Indlela yokuqala ukukwenza ngomthwalo omncane, kancane kancane ukwandisa ngendlela yesithathu. Emva kwamasonto angu-4-8, iya ezingeni eliphezulu. Ukuze usebenze ngokujulile i-triceps, landela isimiso se-super-uchungechunge: landela indlela engu-1 yesenzo ngasinye ngakwesokunxele, bese uphumule imizuzu engu-1-2 bese uphinda uchungechunge lwezikhathi ezimbili ngaphandle kokushintsha isandla sakho. Bese wenza iseshini yokuqeqesha ngesisindo ngesandla sokunene.