Zochita za Triceps: Mfundo ndi Maphunzilo Othandiza Ophunzitsira * Crossfit

The triceps brachii ndi gulu lalikulu laminyewa lomwe limakhala pafupifupi 2/3 pamiyeso yamphamvu ndipo limakhala ndi kuthekera kwakukulu kwa hypertrophy ndikupeza mphamvu. M'nkhaniyi, tiona kuti ma triceps ndi ati omwe ndi othandiza kwambiri komanso momwe tingaphunzitsire bwino minofu imeneyi kunyumba komanso kumalo ochitira masewera olimbitsa thupi.

Ntchito minofu

Zochita zilizonse zamtundu uliwonse zimakhudza matabwa ake atatu:

Chotsatira.
Kutalika.
Zamkati.

Mukamayesetsa kutambasula ma triceps - mwachitsanzo, mukamatsitsa barbell kapena dumbbell nthawi ya atolankhani aku France, mitengo yazitali komanso yayitali imagwira ntchito molimbika. Ngati kutsindika kwa zolimbazo kuli ndendende pakumapindika kwa ma triceps, monga momwe zimakhalira mu benchi atanyamula pang'ono, kutambasula manja kumtunda kapena kukankhira pazitsulo zosagwirizana, ndiye kuti mtolo wotsatira udzagwira ntchito mwamphamvu.

Pazosunthika zonse zoyambira zingapo, katunduyo amagweranso pamatumba amkati mwa minofu ya deltoid ndi minofu ya m'mimba. Komanso, atolankhani amachita ntchito yayitali pafupifupi pafupifupi machitidwe onse a triceps.

Malangizo a Triceps ophunzitsira

Malangizo angapo owerengera pochita masewera olimbitsa thupi:

Sankhani zolondola zolemera zogwirira ntchito ndikuzindikira mtundu wa rep. Pa ma triceps akuluakulu, phatikizani ntchito zonse zamphamvu (8-12 reps) ndikupopera (15-20 reps) munthawi yanu yophunzitsira. Koma kumbukirani kuti kuchita masewera olimbitsa thupi sikungathandize ngati simukumva kuti minofu ikugwira ntchito. Muyenera kumva kuti ma triceps akutenga ndikutambasula ndikubwereza kamodzi.
Pang'ono ndi pang'ono onjezerani kulemera kwa zolemetsazo mukamakankha pazitsulo zosagwirizana. Ichi ndi chimodzi mwazinthu zolimbitsa thupi kwambiri. Ndi bwino kuyika masewerawa kumapeto kwa kulimbitsa thupi ndikugwira ntchito mopepuka pang'ono.
Mukamapanga makina osindikizira aku France, ndikofunikira kwambiri kuti muziyang'ana kutambasula ma triceps panthawi yoyenda (pochepetsa). Iyenera kukhala yayitali kawiri kapena katatu kuposa kukweza projectile mmwamba. Phindu lonse la zochitikazi limakhala momwemo. Muzinthu zina, simungathe kutambasula mutu wamkati kwambiri. Ngakhale kutsindika gawo lolakwika kuyenera kuchitidwa pazochita zonse za gululi.
Chepetsani kubera (kusambira kwa thupi) mukamapanga zowonjezera. Omangirirawo amalepheretsa tanthauzo la ntchitoyi ndikuchotsa katundu yense pamtambo wamapewa.
Gwiritsani ntchito njira zonse zomwe zilipo kuti muwonjezere maphunziro anu. Triceps ndi gulu laling'ono laminyewa: ngati mukufuna kuwona kupita patsogolo, muyenera kuthana nawo kwathunthu. Chitani zina mobwerezabwereza mukafika polephera, funsani mnzanu kuti akuthandizeni kuchita zina zingapo zobwereza, "kumaliza" ndi kulemera pang'ono mutalemera kwambiri - zonsezi zimagwira bwino ntchito. Koma musachite mopambanitsa. Minofuyi imagwiranso ntchito mwakhama pachifuwa komanso kunyanja. Kuchita masewera olimbitsa thupi mopitirira muyeso kumapeto kwake kumatha kubweretsa zovuta komanso kuchepa kwa kukula.
Gwiritsani ntchito nthawi yanu yopuma pakati pama seti: tambitsani ma triceps anu. Minofu yanu ikamasinthasintha, mudzakhala omasuka kwambiri mukamachita masewera olimbitsa thupi kwathunthu. Zithandizanso kulumikizana kwa ma pump ndi ma neuromuscular, kutambasula fascia ndikuchepetsa mwayi wovulala.
Yesetsani pulogalamu yanu yogawika. Triceps imatha kuphunzitsidwa molumikizana ndi chifuwa, msana, mapewa, kapena ma biceps. Sankhani zomwe zikukuyenderani bwino, kapena sinthani kusiyanasiyana pamwezi.
Kutha pakati pama seti sikuyenera kupitilira mphindi 1-1.5. Izi zidzakulitsa kuthamanga kwa magazi kupita ku minofu yogwira ntchito, ndipo minofu siyikhala nayo nthawi yozizira pambuyo polemetsa kwambiri. Mwinamwake chokhacho ndicho makina osindikizira olemera, opapatiza, komwe kupumula kwina kumaloledwa kuti achire.
Ngati muphunzitsa manja anu tsiku limodzi, gwiritsani ntchito ma supersets - choyamba musunthire ma triceps anu kenako mugwiritse ntchito ma biceps anu. Triceps ndi minofu yokulirapo, yamphamvu ndipo imafunikira katundu wolemera kwambiri kuti ikule. Chifukwa chake, ndibwino kuti muyambe kuzinyamula mukadzaza ndi mphamvu. Kuphatikiza apo, pomwe mukuchita ma biceps, ma triceps azikhala akupuma, zomwe zimatha kuchepetsa nthawi yopuma.

Zochita Zabwino Kwambiri

Mukamagwiritsa ntchito kwambiri ntchito yanu, ndizofunikira kwambiri pakukula kwa ma triceps omwe mungapange. Pamodzi ndi magazi, michere yonse yofunikira kuti hypertrophy ilowe mgulu la minofu yogwira ntchito.

Komabe, izi sizitanthauza kuti kuphunzira mkono kuyenera kukhala kwa maola angapo, pomwe mumakhala ndi nthawi yochita masewera olimbitsa thupi 10 kapena kupitilira apo. Kuti muphunzire kwathunthu matumba onse atatu a triceps, zolimbitsa thupi 3-4 ndizokwanira, zomwe zimatenga mphindi 30-40. Tidzaunika zolimbitsa thupi zothandiza kwambiri komanso mawonekedwe ake.

Bench atolankhani mwamphamvu

Zochita izi ndizofunikira kwambiri pamisempha ya triceps. Musatenge dzina lake kwenikweni: mtunda pakati pa manja anu uyenera kukhala wocheperako pang'ono kuposa phewa lanu. Izi zidzakupatsani chidule chonse cha ma triceps ndikupewa kusapeza m'manja, mapewa ndi zigongono.

Munthawi yonseyi, ndikofunikira kuti zigongono zanu zizikhala pafupi ndi thupi momwe zingathere, ndiye kuti kuchita bwino kwa ntchitoyi kudzawonjezeka. Ngati zikukuvutani kuti mugwire pamalowo, chitani atolankhani ndikumugwira mu Smith. Izi zipangitsa kuti ntchitoyi ikhale yotalikirapo pochepetsa kupsinjika kwa minofu yolimbitsa.

Atolankhani aku France

Ichi ndi chimodzi mwazochita zabwino kwambiri zomangira triceps. Zimakupatsani mwayi woti mugogomeze zolembedwazo pakumapeto kwa mtolo wautali komanso wapakatikati, ndipo ndi omwe amakhazikitsa mawonekedwe "akulu" a dzanja. Kuti muchite izi, tsitsani pulojekitiyi mozama momwe mungathere ndikupumira pang'ono pansi.

Kumbukirani kuti njirayi yochita masewera olimbitsa thupi ndiyopweteketsa ndipo imafunikira kutambasula bwino, chifukwa chake muyenera kuyesa mokwanira mphamvu yanu osapitirira ndi zolemetsa. Zolemera zazikulu (pafupifupi 50 kg) zimatsimikizidwanso kuti "ziphe" zigongono zanu. Chifukwa chake, ntchitoyi iyenera kuyikidwa chachiwiri kapena chachitatu mu pulogalamu yanu ndikuchita mwaluso momwe mungathere.

Nthawi zambiri, atolankhani aku France amachitika atagona ndi barbell pa benchi yopingasa:

Mukamachita masewerawa mutagona, ndibwino kutsitsa barbell kumbuyo kwa mutu, pafupi kumbuyo kwa mutu. Poyamba, manja sayenera kukhala ozungulira thupi, koma pang'ono pang'ono kumutu. Chifukwa chake, ngakhale potero (komanso munjira yonseyi), ma triceps azikhala ovuta ndipo titha kuchepetsa pang'ono kulemera kwa projectile kuti titetezeke.

Kugwiritsa ntchito ma dumbbells kumachepetsa pang'ono kupsinjika kwa mitsempha ndi minyewa yolumikizana ndi chigongono, ngakhale mayendedwewo amakhala ovuta pang'ono. Komabe, pogwira pang'ono, mutha kutsitsa ma dumbbells ngakhale kutsika ndikutambasula ma triceps kwambiri:

Njira yabwino yosinthira ndikupanga atolankhani aku France mutakhala pa benchi kapena mukuimirira. Sitiyenera kuiwala kuti tisamwazitse zigawozo mbali zonse, koma yesetsani kuzisunga pamlingo womwewo panthawi yonseyi:

Komanso m'gululi titha kunena kuti kutambasula kuli ndi dumbbell imodzi yokhala ndi manja awiri kumbuyo kwa mutu. Ntchitoyi ndi yofanana ndi makina osindikizira a ku France, koma zidzakhala zovuta kuponyera ndikugwirizira chimbudzi chachikulu.

Kusiyanasiyana kwa kayendedwe kotsiriza ndikutambasula kwa dzanja limodzi ndikumangirira kumbuyo kwa mutu. Ntchitoyi nthawi zambiri imachitika ndi atsikana:

Kusambira pazitsulo zosagwirizana

Uwu ndi masewera olimbitsa thupi omwe katundu amagawidwa pakati pa minofu ya pectoral ndi triceps. Kuti muzitsuka ndendende minofu ya phewa, sungani thupi molunjika njira yonse. Palibe kutsogolo kopindika kapena kuzungulira msana m'chigawo cha thoracic. Khalani m'zigongono pafupi ndi thupi, ndipo musazifalikire pena, apo ayi katundu wonse usunthira kumtunda kwa minofu ya m'munsi. Poterepa, zikhala zabwino ngati mtunda wapakati pazitsulo uli wokulirapo pang'ono kuposa mapewa.

Palibe chifukwa chopita pansi mozama momwe zingathere, izi zimangobweretsa zovuta pamagulu am'mapewa ndi mitsempha. Dzichepetseni mpaka pakhale ngodya yolondola pakati pa mkono wanu wakumwamba. Mutha kugwiritsa ntchito maseti 3-4 ndi kulemera kwanu, kuchita kubwereza osachepera 15, gwiritsani ntchito zolemera zina.

Kukulitsa pa block

Uwu ndi ntchito yokhayokha yopangira mutu wa triceps. Ngakhale ili ndi gawo laling'ono kwambiri laminyewa, muyenera kuyika nthawi yochulukirapo kwa ena onse, popeza ndiyomwe imakhazikitsa mawonekedwe a "nsapato" ya ma triceps. Nthawi zambiri zolimbitsa thupi zimathera kulimbitsa manja.

Kuti muwonjeze kuthamanga kwa magazi kupita ku triceps brachii minofu, yesetsani kugwira ntchito mopepuka osagwiritsa ntchito maziko anu. Musaiwale za kutsindika kwa gawo loyipa la gululi. Pakadutsa gawo lonse la chigongono, yesani ma triceps momwe mungathere kwa masekondi 1-2. Chiwerengero chobwerezabwereza sichichepera 12. Sindikizani magoli anu ku nthiti m'njira yonseyi.

Kuti mugwiritse ntchito ulusi wa minofu yambiri momwe mungagwiritsire ntchito, gwiritsani ntchito ma handles onse omwe mumapezeka mu malo anu ochitira masewera olimbitsa thupi ndikusinthasintha magwiridwe kuchokera kutambalala mpaka kuchepa (kuyambira kulimbitsa thupi mpaka kulimbitsa thupi, osati chimodzimodzi). Zochita za triceps zitha kuchitidwanso mu crossover.

Njira yofala kwambiri ndizowonjezera zingwe:

Chotchuka ndi chogwirira chowongoka, chomwe chimakupatsani inu kulemera pang'ono:

Njira ina yosangalatsa ndikutambasula dzanja limodzi:

Zokankhakankha

Triceps amatenga nawo mbali pantchitoyo panthawi yokankhira pansi ndi mikono yopapatiza. Izi ndizochita zolimbitsa thupi zolimbitsa thupi kunyumba. Kuti mupitilize kulowetsa mtolo wotsatira wa triceps, tembenuzani manja anu ndi zala zanu. Zilondazo zidzaloza mbali zosiyanasiyana, koma pakadali pano, izi ziziwonjezera kung'ung'udza kwakukulu. Ndiyeneranso kuchita ma plyometric push-up (ndi thonje) nthawi ndi nthawi, amakhala ndi mphamvu zophulika za ma triceps anu.

Izi zimaphatikizaponso kukankhira kumbuyo kuchokera pabenchi kapena kukwera kwina kulikonse:

Makina osindikizira a Dumbbell osagwira nawo mbali

Ntchitoyi ndi yofanana ndi makina osindikizira a dumbbell pa benchi yopingasa. Kusiyanitsa ndikuti kugwira apa sikulowerera ndale, ndiye kuti, mitengo ya kanjedza imayang'anizana, osati moyang'ana miyendo. Mukamatsitsa ma dumbbells, yesetsani kuyika magoli anu pafupi ndi thupi lanu momwe mungathere, m'malo mofalikira mbali. Poterepa, simuyenera kukhudza zipolopolozo, zisungeni pang'ono.

Zoyambira

Kuchita masewerawa ndikumangodumphadumpha kumbuyo pomwe othamanga atayimirira. Kickback itha kuchitidwa ndi dumbbell imodzi mosinthasintha kapena ndiwiri mwakamodzi.

Momwemonso, malo otsetsereka ayenera kukhala otere kotero kuti thupi limakhala pafupi kwambiri pansi. Mutha kudalira benchi kapena kugona m'mimba.

Kapenanso, mutha kuchita zoyambira kumbuyo:

Kukula patsogolo

Tidazindikira kuti ndi masewera ati omwe amasintha ma triceps. Komabe, palibe masewera olimbitsa thupi omwe angakupatseni zotsatira zomwe mukufuna ngati simukuchita bwino pantchito iliyonse.

Pali njira zingapo zochitira izi:

Lonjezerani zolemera zolemera. Njirayi ndiyofunikira kwambiri pakuchita masewera olimbitsa thupi, koma kuti kudzipatula ndikofunikira kuti pang'onopang'ono kuwonjezera kunenepa - osati kuwononga luso. Zachitika monga chonchi: mudapanga mabenchi atatu okhala ndi benchi yokhala ndi zolemera 80 kg kwa ma 10 reps. Pa ntchito yanu yotsatira, yesani kulemera kwa makilogalamu 82.5. Mwachidziwikire, kubwereza maulendo khumi m'njira zonse sizigwira ntchito, koma pafupifupi 10-8-6 idzatuluka. Pitirizani kugwira ntchito ndi kulemera kumeneku mpaka mutha kufikira 10-10-10. Kenako onjezerani kulemera kwake ndi 2.5 kg ina.
Kuchulukitsa chiwerengero cha kubwereza. Tiyerekeze kuti mumatha kupanga makina atatu osindikizira achifalansa mozama mwatsatanetsatane wa ma reps 12. Kunenepa pankhaniyi zilibe kanthu. Pa ntchito yotsatira yotsatira, yesetsani kubwereza 13 osaphwanya njira kapena kuwonjezera nthawi yopuma pakati pa seti. Nthawi ina - 14, kenako - 15. Pambuyo pake, onjezerani pang'ono kulemera kwa bala, gwetsani mobwerezabwereza 12 ndikubwereza mobwerezabwereza.
Kuchulukitsa njira. Mukamagwiritsa ntchito magulu atatu azolimbitsa thupi, tengani china. Chiwerengero cha kubwereza ndi nthawi yotsala sichinasinthe. Kuchulukitsa kuchuluka kwamaphunziro (mopanda malire) ndichomwe chimalimbikitsa kukula.
Kuwonjezera machitidwe atsopano... Njira imeneyi ndiyabwino kwa othamanga odziwa okha. Ngati mukumva kuti masewera olimbitsa thupi atatu kapena anayi salinso okwanira kupopera ma triceps anu, onjezerani pulogalamu ina pulogalamu yanu. Yambani ndikudzipatula pang'ono, ngati sikokwanira, malizitsani kulimbitsa thupi kwanu ndi makina osindikizira a benchi yaku France yokhala ndi barbell kapena ma push kuchokera kuma bar ndi zolemera zowonjezera. Zowawa tsiku lotsatira zimaperekedwa.
Kuchepetsa nthawi yopuma pakati pama seti. Zikhala zovuta poyamba, koma ndikudziwa kuti minofu yanu imatha kulimba: simudzataya zokolola pogwiritsa ntchito nthawi yochepa yopuma. Poterepa, kufalikira kwa magazi m'minyewa kumakhala kolimba kwambiri.
Kuchulukitsa kuchuluka kwa zolimbitsa thupi. Njirayi ithandizira othamanga omwe minofu yawo yamanja ikufuna kuuma. Pali zifukwa zambiri zakulephera, koma nthawi zambiri, kuphunzira pafupipafupi komanso mwamphamvu kumathana ndi vutoli. Phunzitsani ma triceps anu kawiri pa sabata: nthawi yoyamba ndi chifuwa chanu, chachiwiri ndi ma biceps anu. Mutha kuchita masewera olimbitsa thupi mopepuka kuti mupope kwambiri. Izi ziyenera kukuthandizani kumanga mikono yanu.

Pulogalamu yophunzitsa

Masewera olimbitsa thupi ali ndi zonse zomwe mungafune kuti muphunzitse bwino ma triceps anu. Palibe zida zenizeni zofunika. Mzere wodula, mabenchi osindikizira, mipiringidzo yosiyanasiyana, ma disc ndi makina owonjezera amatha kupezeka ngakhale mchipinda chakale chapansi.

Kuti tikwaniritse bwino mitengo yonse itatu ndikupanga zofunikira pakukula kwa minofu, tikupangira kugwiritsa ntchito njira zotsatirazi:

Zolimbitsa thupi	Chiwerengero cha njira zobwerezabwereza
Bench atolankhani mwamphamvu	4x8-12
Makina osindikizira a ku France	3x12
Kutambasula kwa manja okhala ndi zododometsa kuchokera kumbuyo kwa mutu mutakhala	3x12-15
Kutambasula manja ndi chogwirizira chingwe	3x15

Zidzakhala zovuta kwambiri kuphunzitsa ma triceps kunyumba, chifukwa kusankha masewera olimbitsa thupi kumachepa. Zomwe mukusowa ndi barbell, seti yama disc, ndi ma dumbbells osagundika. Komanso, matabwa apakhomo amakhala othandiza, amalumikizidwa mosavuta ndipo satenga malo ambiri.

Mutha kusambira triceps kunyumba motere:

Zolimbitsa thupi	Chiwerengero cha njira zobwerezabwereza
Makina osindikizira aku France okhala ndi barbell atakhala (ngati palibe bala, gwiritsani ntchito dumbbell kapena kettlebell)	4x12
Kusambira pazitsulo zosagwirizana	4x10-15
Kubwerera	3x10-12
Kankhani kuchokera pansi mopanikizika	4x15-20

Pakati pa minofu (komanso poyanika), ma triceps nthawi zambiri amapopedwa tsiku lomwelo ndi bere:

Zolimbitsa thupi	Chiwerengero cha njira zobwerezabwereza
Lonse chogwirira benchi atolankhani	4x12,10,8,6
Onetsani makina osindikizira	3x10-12
Kuviika ndi zolemetsa zowonjezera (kalembedwe pachifuwa)	3x10-12
Makina osindikizira benchi yaku France okhala ndi barbell	4x12
EZ Handle Extensions	3x15

Njira ina yabwino ndi tsiku lamanja, pomwe ma triceps amaphatikizidwa ndi ma biceps:

Zolimbitsa thupi	Chiwerengero cha njira zobwerezabwereza
Limbikitsani mwamphamvu	4x10
Kukweza bala la ma biceps	4x10-12
Anakhala pansi atolankhani aku France ndi barbell	3x12
Barbell Curl pa Bench ya Scott	3x10-12
Kubwerera	3x10-12
Tcherani Hammer Curls	3x10-12
Zowonjezera ndi chingwe chogwiritsira ntchito chingwe	2x20