Triceps kudzidzisa mune zvekurovedza uye kumba

Munyika yanhasi, varume nevakadzi vanonzwa pumped maoko chinoratidza simba iri. Triceps Workout anotora dzimwe nguva, kwete chete nyanzvi Vamhanyi, asiwo vanhuwo. On the gumbo tsandanyama vanhu kuteerera apo neapo, asi migumisiro kudzidzisa triceps oneka pakarepo.

Zvinosuruvarisa kuti vabudirire zvinodiwa kuzorodzwa hakusi nyore sezvo zvichiita sokuti pakutanga kuaona. Uyezve, vanhu vakawanda vanongoita havazivi kuti vanyatsokwanisa kuongorora mamiriro ezvinhu uye yavo simba. Chero mutambi vanofanira kuva pakati nepakati uye anoshivirira. Vashoma kuzadzisa chinangwa nokukurumidza kwakadaro, kuwedzera mutoro. Most kazhinji mumamiriro ezvinhu akadaro, kuderera utano uye kuda kuva chic triceps nokupera.

nei chitima

Professional dzokumhanya kuziva nei kudzidzisa ari biceps uye triceps. Rimwe zuva, ivo, Chokwadi, zvinobvira kuti nokubatanidza, asi vachiri varairidzi vakawanda zano kugovera chokudzidzisa tsandanyama idzi, rokukwidza navo mazuva akasiyana.

A yakawanda vatambi kuedza kuva varidzi guru biceps, asi kuti chaizvoizvo yakawanda zvinotora triceps. Anoita kuti munhu nechitarisiko nani zvikuru, nokuti kukura uye nokusimbaradza tsandanyama nguva dzose mapfekero.

Uyezve, kuti kutarira zvemitambo, unofanira kushandisa nguva uye deltoids. Nemhaka nzwisisika kudzidzisa maoko haazooni pusa. Asi chikuru kusimbisa achiri unokosha kuita triceps. Chero muviri (agere, akarara pasi kana akamira) nguva dzose kusashanda triceps. It anotevera kubva mhedziso iyi - yakakodzera yokurovedza triceps the mukana zvakanaka kukudziridza pamafudzi uye pectoral tsandanyama.

Vose varume nevakadzi vanogona kurovedza uye kukudziridza tsandanyama ari maoko, sei vachida nayo. Munhu wese - munhu ane dzavo pfungwa muviri wakakwana uye achida kubudirira pachinangwa chayo.

zvinhu zvinotaurwa

Chero nokudzidziswa (bhokisi, triceps, shure, mapendekete kana pumped - hazvina basa) achapa mumwe nomumwe akanaka mugumisiro. Mushure zvishoma nezvishoma kuwedzera mupfungwa munhu anonzwa kurwadziwa paupenyu tsandanyama, ichiti Zvibereko zvavo.

Pfungwa dzinoitwa tsandanyama ari maoko, vanhu kumanikidza pachavo. Vanhu vakawanda vanodavira kuti zvakare kakawanda mutoro vachapa zvakaisvonaka uye zvakarurama nokukasika zvabuda. Asi hazvina kudaro. Tsandanyama haazombofi zvakazara kuva kana muitiro achaita mhanyisa. Vanonzi kubiridzira aripo chete vatambi vari nyanzvi vanoda kuvandudza chokupika chete makwikwi uye zvakafanana. Kudya zvinovaka muviri uye zvakakwana vaiumba muoti kunobatsira wokugadzirisa mupfungwa uye nokukurumidza kudzoka chaiko kumhanya pasina kukuvara.

Usati vanoumba chirongwa kudzidzisa kwako, unofanira kurangarira mitemo zvinotevera:

• triceps mutoro kunofanira kamwe chete pavhiki;
• mumwe anotevedzana Workout hakufaniri vakareruka kupfuura yapfuura;
• mumwe muviri kunofanira dzinenge nhatu nemhando;
• midziyo uremu rinofanira kusarudzwa kuti unogona kuita pamusoro 10-12 repetitions;
• Chirongwa anofanira kushandisa chikamu dzose triceps;
• pakati vanga vaneta kuita rokuzorora zvakakwana (haugoni kuisa chipfuva pashure kudzidzisa triceps kana vakutarisire).

anatomi

Huru kudzidzisa triceps Muchiitwa dzisina chakaoma, zvinogona kuitwa kana pamusha kana gyms pamwe michina.

Triceps - ichi hachisi chimwe chinhu chisingaoneki. beginners Vakawanda havazivi kuti triceps ane misoro mitatu (richizonzi). Long, medial uye lateral nemisoro triceps ndivo okunze. Mumwe nomumwe wavo basa rimwe kana mumwe chimiro, saka kuti mukono nehadzi Workout vamwe kusiyana pakati pavo.

Lateral riri kunze pafudzi uye ndiye anokonzera paumbwe chidhongi serin'i netsandanyama. Medial iri nenzira muMedhia akapiwa mutsetse, asi refu (guru) - achitevedza humerus.

The chikuru kushanda triceps - a kuswatura uye vachikotama maoko. Asi refu musoro, mukuwedzera, inobatanidzwawo ari kufamba muruoko achitevedza muviri.

zviitwa

Dzakafanana kudzidzisa biceps / triceps (mapfudzi, musana, chipfuva) Zvinokosha chaizvo kuti beginners. Young vanhu kazhinji teerera tsandanyama idzi uye edza vapinze navo vaifanira. Asi vanofanira kuyeuka kuti chero zvazvingava haigoni kubatwa pasina akawanda uremu kunodzidziswa. mitoro All vari kuwedzera zvishoma uye, naizvozvovo, pane wokuyera wose munhu kuti ane kuita kwenguva zvakajeka nguva puranga. Weight midziyo uye uwandu repetitions anosarudza kuti murairidzi, Usaita uye kuedza kuita kuti purogiramu yavo.

kakawanda nokudzidziswa

Triceps Workout anofanira kugara zvakakwana wakazopinzwa zvinonyatsorehwa chirongwa. Mumwe munhu anofanira kuziva kuti lateral, medial uye refu misoro kupinda basa rudzi kana akatakura pamafudzi uye muchipfuva. The zvakanakisisa kuita raizova chokubatanidza kudzidzisa kurovedza nokuda deltoid uye triceps netsandanyama. Total dzakabudirira nzira kwete zvakawanda kuti muviri pamafudzi, saka mitoro zvisingakoshi pamusoro pavo vanofanira Musatya.

Vatsva kuti mutambo achava zvakakwana mutoro pectoral tsandanyama uye pamapfudzi. Nokuti vanhu vakadaro havafaniri govera chero chaiyo zuva vapinze triceps. Asi pashure, kana tsandanyama vane kuchinja uye vajaire dzose kurovedzwa, unogona kuwedzera muviri kune triceps.

dzvanya French

Sezvambotaurwa pamusoro, triceps Workout rinobatanidza kurovedza akawanda. Chimwe ndicho ndiye wokudhinda French. Kuti azadzise haafaniri kuisa yakawandisa uremu, sezvo kusimbiswa riri kuwedzerwa maoko ari chinjikira chinzvimbo. Pano chinonyanya kwaisanganisira lateral musoro, uye chinangwa yechiitwa - richiswedera fibers.

Dzidzisai (pamafudzi triceps) kunosanganisira nhau French, asi Implementation iri unyanzvi hakusi nyore sezvo zvichiita sokuti pakutanga kuaona:

1. Vata pamusoro sandara pabhenji (kwete tilted), mawoko ako zvakanaka uye kumbira mubatsiri kuti kuzviisa pambiru.
2. Kutora pambiru achibatsirwa yokumusoro kubata, unofanira atsaudzire maoko kuitira kuti maoko dzakavapoteredza pahuma yake.
3. Ipapo maoko unbent kuti vaifanira, uye yechipiri zororo zvakare wira.

Chiitwa ichi vanobvumidzwa kuita zvakakwana munhu wose. Zvakanaka kuita venhau French pakutanga kudzidzisa, asi pashure mashomanana kungosunda kupota. imi mose kuita anenge 15 reps uye 4 pazvinhu.

A yakawanda uremu kutora hazvina zvakakodzera, nokuti zviri nani kuti zvakarurama unotii, asi ane chiedza danda, pane kumanikidza iwe kunzwa zvakawanda kumanikidzwa, asi zvinzvimbo Implementation. tsoka kunge pachena pasi. Kana isu akaaisa pabhenji, unogona kukuvara nyore.

Extension ruoko pamusoro pasherefu

Mumwe Workout triceps tsandanyama kuchachinja utano hwevanhu. ichi nokudenga, nokuti zvinobatanidzwa vakuru vose. The chikuru basa ndiko vanochera kusunungurwa uye contours. Nokuda kuwedzera maoko pamusoro pasherefu nematanda triceps anonyatsooneka kuoneka externally.

Triceps Workout purogiramu paruvanze inovhura mikana kupfuura zvipfuwo zvokusarudza, sezvo pane zvimwe zvokushandisa. Chiitwa ichi rinoitwa pasi anovhara, iro rine yakamisirwa mubato uye waya.

Tinofanira kutanga kuita zvakarurama muviri nzvimbo - rutsoka mumwe shure parutivi, uye muviri zvishoma tilted mberi. Imwe ruoko anozorora pamadziro kana puranga, uye rezasi kubata wechipiri anotorwa mubato. On the fema mubato inofanira kanyama pasi, munomimina pamwe triceps kuna Max, uye sezvo imi exhale zvishoma nezvishoma ruramisa ruoko, asi kwete kuneta zvikuru. Gumi repetitions zvinofanira kuva kwakakwana.

Extension rinoitwa nemaoko pakupera kurovedza. It kunotodiwa chero chirongwa.

Extension maoko uremu musoro

Train (kumashure, triceps) rine zvakanaka nyore muviri, izvo zvingada chete dumbbell. Kana achiita zviitwa kumba , unogona kushandisa hombodo nemvura kana jecha. Zvinobatsira kugadzirisa zvokuyamura uye zvinoita chinooneka externally. Most vakaremerwa pamwe nepakati uye dzokunze zvikamu, saka somugumisiro miganhu pakati pavo vari zvakajeka kuoneka.

Kuwedzera kune triceps tsandanyama uye kugokora zvichava kushandiswa. Chidobi zvinotevera:

1. Unofanira kugara pasi pamucheto pabhenji, nekuzorora tsoka dzake pasi. Kunoshanda imwe chete ruoko, mumwe ari akasununguka chinzvimbo. Hand yatinoona kumutsa dumbbell Achinanga. Saka zvinokosha kuti tirambe yakati nzvimbo shure.
2. Inspiratory ruoko kuti atsaudzire kuti dumbbell shure musoro wako zvakanaka. Peta panguva kugokora anofanira kuswedera mune zvakanaka angled. Care zvinofanira kubatwa chikamu ruoko rechipiri - inofanira kuita chinhu mamiriro. Unogona kuchengetedza ruoko noruoko rwake akasununguka ruoko.
3. Mushure kusvika kwokupedzisira pfungwa unogona ruramisa ruoko zvishoma nezvishoma. In razognutm chinzvimbo anogona kuedza napo kutambanudza nyika triceps.

Mumwe chinhu oparesheni anobvumirwa hapana anopfuura 15 reps. Kana muviri asingadi kusendama.

Bench wokudhinda rakamanikana kutaba

Short nokudzidziswa (bhokisi, triceps) regai ingada kuishandira. The bhenji wokudhinda basa kwete chete triceps asiwo deltoid uye pectoral tsandanyama.

Kuti aite pachiitwa ichi unofanira kutora kubhawa uye pabhenji pamwe mubato. Avete sandara pamusoro pabhenji uye nekuzorora tsoka dzake pauriri vanofanira kutora pambiru (chinhambwe pakati maoko haafaniri kupfuudza zvanza matatu mhiri). Uchiteverwa nyore kufamba - maoko akapeta uye Kapuranga akatura kuna chipfuva pamusoro fema uye exhale maoko unbent kuti vaifanira.

Kurovedza triceps pamusoro uremu sevarume zvose. Pashure pezvose, nokuti ivo zvakakosha nomunzvimbo dzine uye akanaka mitambo nemifananidzo. Asi iwe unofanira kutevera mamwe mitemo kuitira kudzivisa makuvaro.

Too rakafara kana yakamanikana kubata zvikuru harifaniri kushandiswa. Unofanirawo mumuchengete kumusana kwake. Kazhinji zvimwiro ari muchiuno zvinoberekwa pachavo, asi haagoni kudzivirira nayo. Head, pamafudzi mashizha uye magaro - huru nhatu kuti zvinofanira kuiswa pabhenji panguva yechiitwa. Zvino inokurudzirwa kuita pakutanga zvidzidzo.

kufunga shure

Vanhu vakawanda zvikuru zvinogamuchirika musha triceps Workout. muviri ndicho chakanakisisa kumba sezvo ayo Implementation hakudi kutarisa chaiwo michina.

Kusundira kupota vane chikuru shure chinhu chikuru muviri vaya kufanana zvombo. Triceps kwete chete anopiwa akakwana akacherekedza, asi chavawo kusimba. Vanogona kuita dzakasiyana maviri:

1. Inoda imwe pabhenji. Unofanira kugara pamupendero maoko zororo zvakanaka bhenji kudzvanya kuti muviri. Zvino muviri akasunda mberi kusvikira panyika kusiya chete maoko. Nzvimbo iyi ndiyo inodiwa kuti atsaudzire ruoko inspiratory uye expiratory zvakanaka unbend.
2. Tinoda nemabhenji maviri chete yakakwirira. Chidobi ndiye chete, asi makumbo havana zororo pamusoro pasi, uye wechipiri pabhenji.

Kwakadaro achapesana kupota zvinofanira kuitwa pakutanga zvidzidzo. Vanogona kushandiswa zvese somunhu Starter uye wakazara muviri. Unogona kunyange kutora mamwe uremu kana achida.

Buruka vanoda zvikuru, asi isingatsiki pasi pamwe magaro. Hands vanofanira nguva dzose kuva nerongo, sezvo kuchangotanga kutandara tsandanyama kunogona kukonzera kukuvara.

Extension maoko pamusoro pasherefu

Kurovedza triceps tsandanyama kunokosha kuti vose varume nevakadzi. Lateral musoro rinobatanidzwa pano zvikuru. Vavariro iri kuumba triceps.

Kuita mumwe muviri zvakafanana sezvo kuwedzerwa ruoko mumwe. Musiyano chete ndechokuti musimboti ichi, kushanda panguva imwe chete nemaoko maviri. Kutanga chinzvimbo Hazvina kusiyana - rutsoka shure uye muviri zvishoma tilted mberi. Kunyange kana uchida vanobvumirwa kutarisa makumbo maviri, achiisa kwavari pamafudzi upamhi kunze.

Hand ekisitenjeni rinoitwa pakupera mukirasi, nokuti mutoro uri pamusoro, uye haukwanisi kumisa Workout zvikuru. Inogona nyore pamwe kusunda kupota, pfungwa shure uye zhimami nhema.

Bench pamusoro gogonera mbariro

Kushandisa triceps kunosanganisira zvikuru kunobudirira muviri - dips ane mamwe uremu. Pano Anomhanyira yose triceps, asi kuti tiwane kutsvakwa mugumisiro, unofanira kuomerera mitemo:

• kushandisa chete yakamanikana matanda;
• izere amplitude;
• edza kuchengeta muviri usina tilting;
• emaoko pedyo muviri.

With yayo uremu anenge munhu anogona kuita anenge 10 repetitions. Kana akadaro Somugumisiro yave kubudirira, zvinokwanisika kuenda pane kumwe uremu. To omesa inopiwa chaiyo bhandi, izvo chinogona kubatanidzwa Pancakes kana dumbbells.

barbell zviitwa

Training ruoko (triceps) anopa mugumisiro wakanaka kana ukashandisa kubhawa. Kutanga chinzvimbo - tsoka fudzi upamhi oga, maoko hwakakungwa pamwe kurema musoro. Izvi zvinoita kuti tikwanise kutambanudza tsandanyama uye vagadzirire mitoro inorema. Kunakisa ndechokuti anogona kuita zvose amire agere, asi chero zvakadaro, hanya zvinofanira kutorwa shure.

Hapana nyaya havafaniri kutsiva barbell dumbbell. Mushure kutaba anodonhedza zvinokosha, ipapo emaoko achazungunuswa voga, uye haritauri achida mugumisiro. The muviri anofanira zvinobvira kuderedza. Jerks kana kusagadzikana muviri chinzvimbo kunotoreva zvakakomba makuvaro. Naizvozvo, nokuti mabasa akadaro vanofanira kubatwa nokungwarira uye musoro.

Extension maoko ari pamateru

Favorite mukono Workout (kumashure triceps) chinobatsira kuvaka kwete chete tsandanyama ari maoko, asi shure, kuwedzera uremu. kuita muviri ichi hachisi kuoma. Its chikuru basa iri kuswedera zvokuyamura. Tora yakawanda kurema hachisi, chiedza dumbbells kufanira kwaari. Weight zvinofanira kusarudzwa nenzira kuti apo anozunungusa ruoko aigona kunzwa basa triceps. kuita nzira iyi:

1. ruoko negumbo rake vakasiya ibvi hunogara pamusoro pabhenji, nebandauko rorudyi iri pachena amire pasi, uye vakasununguka ruoko akabata dumbbell.
2. Hand pamwe dumbbell zvakafanira kufonyora panguva kugokora uye aimanikidzwa muviri.
3. Inspiratory ruoko unbent, apo kuramba muviri mutsetse, sezvo imi exhale, vanobwembura zvakare.

Yeuka kuti ruoko inofanira kugara pedyo muviri, zvimwe tsandanyama havazokwanisi kuti kunotadzisawo uye muviri haangavi kuitwa nemazvo.

Complex muviri

Kuwedzera chirongwa muviri kurovedza nomumwe pamusoro triceps uyewo inoitwa zvivako zviviri - huru uye ebetsero. Vane dzakakodzera chete nenyanzvi vari zvinobatanidzwa mitambo kwenguva yakareba.

Chinangwa chikuru kunzwisisa chiri kuwedzera uremu uye simba triceps. Exercises zvikuru kunzwisisa, saka zvakakosha kuona pano uye pfungwa. Tanga kudzidzisa unofanira zvechokwadi. chakanaka ushamwari-kumusoro, zvino unogona kuita vaviri michina pasi duku uremu. Uye chete pashure kuti tsandanyama inofara uye akagadzirira anorema muviri. Wokutanga yakatarwa ine benching Simulator Smitt (4 kusvika - 12, 10, 6 uye 6 repetitions), kuwedzera maoko kubva seri musoro pamwe chitambi (3 Nzira - 6, 7, 8 repetitions), inotunga pasi bhenji kutaura shure (kuswedera 3 - 6, 7, 8 repetitions), muchina wokudhinda French (3 Nzira - 8, 10 uye 12 rinodzokorora).

The kushanda nheyo Workout chepiramidhi, i.e., midziyo uremu zvishoma kunowedzera, uye uwandu repetitions kunoderedza. In zvinoitirwawo nezvinetso aine Simulator muviri Smitt, rinogona kutsiva kwakajairika dips.

A yechipiri (webetsero) kunzwisisa kunoita kuderedza tsandanyama zvishoma pashure dzidzo. It hakubvumidzwi zvakaitika kuti vabudirire unodikanwa zvabuda vari vakawana chete kana parumananzombe mangwanani vabudirira zvikuru kunzwisisa simba. Pashure uremu Kurovedza pasina zororo iri akatakura kwete chete tsandanyama asiwo pfungwa, ndokusaka vanhu vanowanzoodzwa mwoyo uye kutsamwa.

The kunzwisisa ine: benching French mune chinjikira nzvimbo (4 kusvika - 8, 9 uye 10 rinodzokorora), kuwedzera musoro uye kuwedzera ruoko mu yakatenuka (pa 3 kusvika - 8, 10 uye 12 rinodzokorora), benching pasi (3 Nzira - 8, 10, 12 repetitions).