Triceps akukankhira pansi: momwe mungapangire ma triceps push-ups

Lero tikambirana zakukankhika kwa ma triceps - tiziwona pakati pazosiyanasiyana zolimbitsa thupi zomwe zimapereka chiwongola dzanja cha triceps. Mfundoyi idzakhala yosangalatsa kwa othamanga omwe amaphunzitsa masewera olimbitsa thupi kuti awonjezere minofu. Triceps imakhala ndi 65% yamphamvu yonse yamphamvu, motsatana, kukula kwake kodabwitsa kumakhudza voliyumu yonse yamapewa.

Kutengera pang'ono

Tisanatchule ma triceps push-ups, tiyeni tiwone komwe kuli gululi komanso zomwe othamanga aliyense ayenera kudziwa asanayambe kulimbitsa thupi.

Triceps, yemwenso amadziwika kuti triceps minofu, ndi kuphatikiza matumba atatu omwe amakhala kumbuyo kwa phewa. Anatomically amatchedwa: ofananira nawo, apakatikati komanso otalika. Gulu lamagulu ili limagwira ntchito mu atatu, koma katundu samagawidwa mofananira nthawi zonse.

Kusankha machitidwe owapopera, mutha kukhazikitsa ntchito yolunjika pamtengo wina. Komabe, pazotsatira zake, zachidziwikire, muyenera kuyesa kugwiritsa ntchito gawo lililonse la triceps chimodzimodzi. Kankhani ndi zina mwazomwe zimakupatsani mwayi woloza kwathunthu komanso wogawana ma triceps onse.

Minofuyi imayang'anira kulanda / kuchotsa pamapewa, kukulitsa chigongono, komanso kulandira gawo lachiwiri mukamagwiritsa ntchito minofu yayikulu ya pectoralis.

Kodi mungopopera ma triceps okha?

Kuponderezedwa kuchokera pansi kumaphatikizapo pafupifupi minofu yonse ya lamba lapamwamba. Mlingo winawake, minofu ya thupi lonse imagwira ntchito.

Ochita masewera ena amayesetsa kutulutsa mutu wa mitu itatu yokha, chifukwa mawonekedwe ake osangalatsa nthawi yomweyo amapangitsa kuti munthuyo akhale wamphamvu komanso wogwira ntchito. Akuyesera kuti mwanjira inayake atumize mphamvu zawo zonse ku minyewa inayake, akuganiza moona mtima kuti potero adzafika pachimake.

Komabe, pakukula moyenera, ndikofunikira kulabadira magulu onse aminyewa. Kankhani, monga tidalemba kale pamwambapa, ingokakamizani dzanja lonse kuti ligwire ntchito nthawi imodzi, mpaka kufikira pachala chaching'ono!

Ngakhale mutayesetsa chotani, simungathe kukhazikitsa gawo limodzi pamtundu wina waminyewa. Simukufuna! Kuti mupange mzere wokongola wamapewa ndikupanga mpumulo wamasewera, ndikofunikira kulimbitsa minofu yonse!

Zabwino ndi zoyipa zama triceps kukankhira pansi

Sankhani ma push-up abwino kwambiri a triceps ndikumasuka kuyamba kugwira ntchito, chifukwa machitidwewa ali ndi zabwino zambiri:

1. Kuphatikiza pakukula misa, amachulukitsa mphamvu za wothamanga;
2. Malire opirira akukwera;
3. Magetsi ndi mafupa a lamba wamapewa amalimbikitsidwa;
4. Mutu wa atatuwo umagwira ntchito zolimbitsa thupi zonse. Kukula kwake kumalola wothamanga kukweza kulemera kwake pogwira ntchito ndi barbell ndi zida zina;
5. Ma triceps opopera amawapangitsa kuti akhale wamphamvu, nthawi yomweyo amawonetsa ntchito yomwe wothamanga amachita mu masewera olimbitsa thupi. Chifukwa chake, chidwi chimakulirakulira, pali chidwi chofuna kupitiliza maphunziro amasewera;
6. Kukonzekera kolondola kwa ma triceps kumatha kuchitidwa kunyumba, kumalo ochitira masewera olimbitsa thupi, komanso mumsewu, uku ndiko kuchita zolimbitsa thupi;
7. Kuphatikizanso kwina ndikuti othamanga amatha kuwongolera katunduyo mwa kusinthana ndi njira zingapo zokankhira.

• Mwa zovuta, timawona katundu wambiri paphewa, chigongono ndi mfundo zamanja. Ngati muli ndi zovulala kapena matenda okhudza triceps, tikukulimbikitsani kuti muchepetse izi.
• Komanso, zolimbitsa thupi zimafunikira kutsatira njirayi mosamala, chifukwa ngakhale kuphwanya pang'ono pang'ono kumachotsa katunduyo pagulu lomwe mukufuna. Mwachitsanzo, tambasulani m'zigongono mopitilira muyeso ndipo chifuwa chanu chiziyatsidwa. Bendani mu msana - mutumizireni ntchitoyi kumbuyo ndi kumbuyo.
• Chovuta china: chifukwa cha kukula kwake kwakukulu, ma triceps akuchira kwanthawi yayitali, chifukwa chake, simungathe kupopera mwachangu. Pokhapokha, ngati zili choncho, zonse zimachitika molingana ndi malingaliro, zolimbitsa thupi. Kuchita masewera olimbitsa thupi makamaka kwa triceps sikuyenera kuchitidwa kupitilira kamodzi pa sabata. Zovuta zomwe amatenga nawo gawo - 1-2 pa sabata.

Zoyipa zama triceps

Chifukwa chake, tiyeni tisunthire gawo losangalatsalo - tikukuwuzani momwe mungapangire ma triceps ndikukankhira pansi. Choyambirira, timalemba mndandanda wazosiyanazi:

1. Kukankhira kumbuyo kuchokera pa benchi, mapazi pansi;
2. Kukankhira kumbuyo kuchokera pa benchi, mapazi pa benchi;
3. Sinthani kusiyanasiyana ndi zolemera (projectile imayikidwa m'chiuno);
4. Kupondereza pang'ono kwa triceps - (wokhala ndi manja apansi pansi: classic, diamondi, kuchokera ku kettlebell);
5. Ndi mikono yopapatiza, kuchokera pa benchi;
6. Pazitsulo zosagwirizana, popanda kubweretsa mapewa wina ndi mnzake (njirayi imagwiritsa ntchito triceps).

Njira yakupha

Pomaliza, tikukuuzani njira yochitira ma triceps push-up kuchokera pansi, benchi komanso pazitsulo zosafanana magawo.

Kubwerera kuchokera ku shopu

Kusintha kwa kusiyanaku kumatchedwa chifukwa cha malo oyambira: wothamanga wayima moyang'anizana ndi benchi, kuyika manja ake pambali ya thupi.

Tsatirani malamulo omwe amagwiritsidwa ntchito mu mitundu yonse yazokakamiza: timasunga nsana wathu molunjika, nthawi zonse timapumira tikutsitsa, ndikutulutsa mpweya tikakweza.

Mapazi pansi

• Tengani poyambira, bwererani molunjika, yang'anani kutsogolo, zala zikuyang'ana kutsogolo;
• Tambasulani miyendo yanu patsogolo, osagwada pa bondo;
• Yambani kutsitsa zigongono kumbuyo (osafalikira) mpaka zikufanana pansi. Awa ndiye malo otsika kwambiri, ngati mungatsike pang'ono, mutha kuvulaza mapewa ndi zigongono, makamaka mukamagwira ntchito zolemera.
• Kwerani pamalo oyambira;
• Chitani magawo atatu a 15 obwereza.

Mapazi pa benchi

Njirayi ndi yofanana ndi yapita, kupatula pa mfundo zotsatirazi:

• Miyendo imayikidwa pa benchi moyang'anizana ndi kuthandizira mkono;
• Benchi ya mwendo iyenera kukhala pansi pamiyendo yokha;
• Pakukankhira, mutha kugwada pang'ono.
• Chitani magawo atatu a maulendo 10.

Kulemera

Malo oyambira, monga momwe akukankhira kumbuyo, mapazi pa benchi. Chipolopolo chimayikidwa m'chiuno - chikondamoyo kuchokera ku barbell kapena kettlebell. Ngati mukugwira ntchito yakunyumba, pezani chinthu cholemera chomwe mutha kuyika bwinobwino, monga kuchuluka kwa mabuku, mphika wa mbatata, ndi zina zambiri. Musamagwire ntchito nthawi yomweyo ndikulemera kwambiri, pali chiopsezo chachikulu chovulala kumalumikizidwe. Chitani magawo atatu a maulendo 7-10.

Kupondereza pang'ono kwa ma triceps

Zokakamiza zazifupi za ma triceps zimakhudza kuyandikira kwa dzanja pakuthandizira. Nthawi zambiri, amaponyera pansi, koma, kuti muwonjezere katundu, mutha kugwira kettlebell yolemera. Poterepa, kutalika kwa thupi ndikokulirapo, motsatana, kumakhala kovuta kuti wothamanga atsike.

• Tengani malo oyambira: thabwa pamanja lotambasulidwa, mitengo ya kanjedza imayikidwa pafupi, yofanana;
• Pakukankhira mmwamba, zigongono zimakanikizidwa mmbali, osatulukira mbali;
• Chitani magawo atatu a 15 obwereza.

Kumbukirani lamulolo. Kutambasula kwa manja pakukankha, ndikofunika kuti minofu ya pectoral igwire ntchito, ndipo mosiyana, mitengo ikamayandikira, ma triceps amagwira ntchito molimbika.

Kuphatikiza pazopanikizika zopapatiza, muyenera kudziwa momwe mungakokererere pansi pogwiritsa ntchito njira ya diamondi. Njira yomwe ili pano ikufanana ndi yomwe yaperekedwa pamwambapa, amangosiyana makonzedwe amanjedza - zala zazikulu za m'manja ndi zala zakutsogolo ziyenera kupanga mawonekedwe a diamondi pansi. Ndi kusiyanasiyana uku, mutu wa mitu itatu umagwiritsidwa ntchito kwambiri.

Ochita masewera ena ali ndi chidwi chofuna kudziwa ngati zingatheke komanso momwe angapangire zolimbitsa pansi kuchokera pansi mpaka pamiyeso. Zowonadi, pamalowo, palibe poti muyike projectile, komabe, mutha kuyika chikwama cholemera kumbuyo kwanu. Kapena, yolumikizani lamba wapadera.

Pazitsulo zosagwirizana

Tikuuzani momwe mungapangire zolimbitsa pazitsulo zosagwirizana kuti mumange ma triceps, osati minofu ya pectoral. Poterepa, ndikofunikira kutsatira njirayi - zigongono zikutsika siziyenera kuchepetsedwa. Mapewa amakhalabe okhazikika.

• Pitani pa projectile, gwirani thupi kutambasula manja, zigongono mmbuyo;
• Mukatsitsa, tengani mivi yanu mmbuyo, kuwongolera kufanana kwawo;
• Sungani thupi molunjika osapendekera patsogolo;
• Chitani maulendo 3 maulendo 15.

Ndizo zonse, muyenera kungodziwa momwe mungapangire kusiyanasiyana kwa ma push-up ndikudzipangira nokha pulogalamu yoyenera. Pazovuta za ma triceps, mutha kuwonjezera makina osindikizira a benchi ndikugwira mopapatiza, kutambasula manja pamtambo ndi chingwe, atolankhani aku France, kukulitsa manja kumtunda. Ngati mukufuna kulimbitsa chimango cha minofu ndikukwaniritsa ma triceps ofunikira, yang'anani kuthamanga komanso kuchuluka kwa kubwereza. Ngati mukuyang'ana kuti mupange misa, gwiritsani ntchito kulemera kwina.

Onerani kanemayo: The Perfect PUSH-UP Workout 3 LEVELS (Mulole 2025).