Zochita zoyambira zolimbitsa thupi pochita masewera olimbitsa thupi komanso kunyumba * Crossfit

Takonzekera machitidwe asanu oyambira omwe ali abwino kwa amuna ndi akazi. Mutha kuzichita osati kumalo ochitira masewera olimbitsa thupi, komanso kunyumba, chifukwa zina mwazinthu sizitanthauza kugwiritsa ntchito zida zamphamvu zamasewera.

Malangizo ophunzitsira

Triceps ndi triceps minofu yomwe imakhala kumbuyo kwa phewa ndipo imakhala ndi mitu yayitali, yapakatikati komanso yotsatira. Ntchito yayikulu ya triceps ndikukulitsa chigongono. Triceps imatenga pafupifupi 70% ya kuchuluka kwathunthu kwa mkono, chifukwa chake kupopera kumakupatsani mwayi wokulitsa misa.

Ma triceps opangidwa bwino siabwino komanso okongola. Ndichinsinsi chothandizira kuti ntchito zina ziziyenda bwino. Mwachitsanzo, ma triceps ndi ofunikira kupopera minofu ya m'chifuwa ndi ma deltas, chifukwa ndimakanema aliwonse omwe simungathe kuchita popanda minofu ya triceps.

Kuti triceps ikhale yothandiza, kutsatira malangizo angapo omwe akatswiri othamanga adachita pazaka zambiri:

Sankhani kuchuluka kwa masewera olimbitsa thupi ndikukhala mwanzeru. Ngati mungachite masewera olimbitsa thupi mutatha kuchita chifuwa, masewera awiri a magawo 3-4 azikhala okwanira. Ngati manja aphunzitsidwa padera, zofunikira 3-4 zama seti amafunika.
Sankhani cholemera choyenera chogwirira ntchito ndikumverera minofu yogwira ntchito. Kulemera kumatsimikizika pakuchita. Osabera pokhapokha mutakhala othamanga odziwa zambiri. Ngati simukumva gulu lolimbitsa thupi panthawi yochita masewera olimbitsa thupi, chepetsani kulemera kwake kapena kulowetsanso komweko.
Lonjezerani kulemera pang'onopang'ono. Kuwonjezeka kwadzidzidzi kwa katundu kumawonjezera ngozi yovulala minofu kapena mafupa. Powonjezera kulemera kwa ntchito, onetsetsani kuti mukutsatira njirayi - sikuyenera kuwonongeka.
Sinthani maphunziro anu. Pali zolimbitsa thupi zambiri za triceps. Nthawi zina mumagwiritsa ntchito zofunikira komanso zotchingira.
Pakati, mutambasule ma triceps anu. Izi zimatambasulira chidwi ndikuwongolera kulumikizana kwamitsempha.
Phunzitsani ma triceps anu pachifuwa, paphewa, kapena ma biceps. Ndi miyendo kapena kumbuyo - kuphatikiza kosowa komwe kumangogwiritsidwa ntchito ndi othamanga odziwa bwino ntchito zina.
Osapitilira izi. Katundu wa triceps minofu ayenera kukhala wolimba, koma osati pafupipafupi. Kamodzi pamlungu ndikwanira. Kupatula kwake ndi luso lamanja (osati la oyamba kumene).
Osanyalanyaza kutentha. Onetsetsani kuti mukutenthetsa ziwalo ndi minofu yanu kwa mphindi 5 mpaka 10 musanachite masewera olimbitsa thupi.

Mukamachita masewera olimbitsa thupi a triceps, chitani izi mwanjira yopopera minofu imeneyi. Nthawi zambiri, othamanga amaphwanya njirayi, motero, samakwaniritsa zomwe akufuna kapena kuvulala. Ngati simukudziwa zofunikira pakuchita masewera olimbitsa thupi, gwirani ntchito ndi mlangizi.

Bench atolankhani mwamphamvu

Makina osindikizira a barbell ndichabwino kwambiri popopera ma triceps anu. Tiyeni tisungitse malo nthawi yomweyo: kulimba kuyenera kukhala kochepa, koma mwazifukwa. Inde, ngati mutenga bala kwambiri, katunduyo amapita ku minofu ya pachifuwa. Pachifukwa ichi, othamanga nthawi zambiri amabweretsa mikono yawo pafupi momwe angathere. Koma izi nazonso ndizolakwika - osachepera, ndizovuta: manja adzathyoka. Mtunda woyenera pakati pa manja okhala ndi barbell bar ndi wocheperako pang'ono kuposa m'lifupi mwamapewa (mwa 5-7 cm) ndipo ndi 20-30 cm.

Ngati dzanja lanu likupwetekabe mukamatsitsa bala, gwirani pang'ono. Muthanso kuyesa kutsitsa kuti musakhudze pachifuwa, koma kutalika kwa 5-8 cm. Njira ina ndikukulunga zokutira pamanja. Musaiwale za kugwira kolondola - manja sayenera kupindika pansi pa cholembera, kuwongolera nthawi zonse.

Kusiyana kwina kofunikira kuchokera pamakina osindikizira a benchi ndi pomwe pali zigongono. Poterepa, kutsitsa ndikukweza pulojekitiyi, muyenera kukanikiza magolovu anu pafupi ndi thupi momwe mungathere - motere timathandizira kutulutsa kwa minofu ya pectoral.

Benchi yosindikizira yolimba imakupatsani mwayi wogwira ntchito kumbuyo kwa mkono wakumtunda, koma nthawi yomweyo chifuwa ndi kutsogolo kwa delta zimagwiranso ntchito, ngakhale katundu wawo ali wocheperako - ichi ndiye chofunikira cha masewera olimbitsa thupi omwe mafupa angapo ndi magulu amisempha amagwira ntchito.

Triceps Akusambira

Ili ndiye gawo lachiwiri lofunikira kwambiri la triceps. Mutu wotsatira umakhudzidwa kwambiri ndi ntchitoyi.

Kukankhira pamipiringidzo yolumikizana kumagwira bwino ntchito minofu ya pachifuwa mokulira. Kuti musinthe chidwi chanu ku triceps brachii minofu, muyenera kusintha njirayi:

Kutulutsa koyamba: yesetsani kuti thupi likhale lolunjika (mozungulira pansi), osatsamira, munjira yonseyi. Pofuna kupewa kupindika, yang'anani mmwamba (padenga), pomwepo thupi litenga malo omwe mukufuna.
Mtundu wachiwiri: pamwambapa, onetsetsani kuti mukugwetsa mivi yanu kumapeto.
Mtundu wachitatu: mukamatsitsa ndikunyamula, tengani zigongono kumbuyo, osati mbali.
Mtundu wachinayi: ngati kuli kotheka, gwiritsani ntchito mipiringidzo yocheperako (kutanthauza mtunda wapakati pazitsulo zokha).

Zomwe zimayambira zimadalira kuti simuyenera kulingalira za kulemera kwa ntchito, chifukwa mudzakhala mukukweza nokha. Komabe, othamanga odziwa amafunikira zolemera zina zomwe zimatha kupachikidwa pa lamba.

Kwa oyamba kumene, omwe sangathe kutuluka ngakhale maulendo 10, njira ndi gravitron ndi yoyenera. Ichi ndi pulogalamu yoyeseza yapadera momwe zingakhalire zosavuta kuchita izi - mutha kuyika cholemera:

Makina osindikizira a Dumbbell osagwira nawo mbali

Makina a Triceps amathanso kuchitidwa kunyumba - chifukwa cha izi mumangofunika ma dumbbells. Muyenera kuwagwira mosagwirizana - izi zikutanthauza kuti mitengo ya kanjedza iziyang'anizana, ndipo ma dumbbells azikhala ofanana:

Kutsitsa ndi kukweza kumachitika mofananamo ndi atolankhani wa bala womata - zigongono zimayenda mthupi lonse, zowongoka mpaka kumapeto. Chinthu china chophatikizira njirayi sichikhala ndi nkhawa pamanja.

Kusunthaku kutha kuchitidwanso ndi zolemera:

Zokakamiza zachikale ndi mikono yopapatiza

Kankhani ndi kotchuka ndi othamanga oyamba kumene, chifukwa si aliyense amene ali ndi kuthekera kochita masewera olimbitsa thupi. Makankhidwe amakonzekeretsa chifuwa chonse, kutsogolo kutsogolo ndi mikono, koma mutha kuyang'ana pa triceps. Kuti muchite izi, ikani manja anu mopapatiza, ndikudina zigongono mthupi. Izi zimachepetsa mapewa ndi chifuwa, koma zidzasokoneza ma triceps.

Ndi bwino kutambasula kanjedza kuti ziziyang'anizana, ndipo zala za dzanja limodzi zimatha kuphimbidwa ndi zala zamzake. Pogwiritsa ntchito kuwongola chigongono, apa, nazonso, zonse ndizoyenera kupopera ma triceps: onetsani mikono yanu kumtunda kuti muthe kulumikizana ndi mnofu.

Chifukwa cha kukhazikitsidwa kolondola kwa ma push-ups kuchokera pansi ndi mawonekedwe opapatiza a mikono, mutha kupanga mtolo wamkati ndi wautali wa triceps.

Bweretsani ma push-ups

Zitha kugwiritsidwanso ntchito koyambirira kwaulendo wanu wothamanga. Simusowa kuti mupite kumalo ochitira masewera olimbitsa thupi kuti mukakokere kumbuyo: chitani izi kunyumba mukamagwiritsa ntchito mpando, sofa, kapena zina zilizonse zofananira. Ndikofunika kuti isakhale yofewa kwambiri. Miyendo iyenera kuwongoledwa ndikuyika zidendene. Kumbuyo kumafunikiranso kuwongoka, osakutidwa kapena kuzungulira mapewa.

Mukamachita masewera olimbitsa thupi, mutha kuponya miyendo yanu pabenchi yofanana:

Panthawi yochita masewera olimbitsa thupi, thumba la medic triceps limagwiritsidwa ntchito kwambiri.

Chofunika kwambiri: thupi silingachotsedwe pachithandizocho, apo ayi katundu angasinthe ndipo chiwopsezo chovulala chidzawonjezeka. Komanso, musapite mwakuya kwambiri - mafupa amapewa amatha kuvutika.

Mutha kusokoneza kukankhira kumbuyo kwa ma triceps ngati muyika zikondamoyo kuchokera ku barbell kapena zolemetsa zilizonse m'chiuno mwanu. M'malo ena olimbitsa thupi, mutha kupeza pulogalamu yoyeserera yomwe imatsanzira kuyenda uku:

Monga mukuwonera, mutha kuchita masewera olimbitsa thupi osati masewera olimbitsa thupi okha, komanso kunyumba. Onetsetsani mosamala maphunziro apakanema kapena werengani malangizo amalemba kuti mupewe zolakwika munjira yakupha. Ndipo musakhale aulesi, chifukwa zotsatira zake zimadalira kulimba kwa kulimbitsa thupi kwanu.