Zochita za ma triceps azimayi: kunyumba ndi kumalo ochitira masewera olimbitsa thupi * Crossfit

Kodi kupopera kapena kumangitsa triceps kwa mkazi? Minofu yamanja ndi nkhani yosangalatsa. Mwamuna aliyense mu malo olimbitsira thupi amalota ma biceps akulu, ndipo msungwana aliyense amalota ma tonic triceps: chilengedwe chapanga akazi mwanjira yoti kumbuyo kwa phewa ndi "malo ovuta" kapena amodzi mwa malo amthupi la mkazi momwe mafuta amadzipezera mofunitsitsa ndikusiya zoipa kwambiri. Njira yokhayo yomwe ingathandize pa izi ndikupanga masewera olimbitsa thupi a atsikana kunyumba komanso kumalo ochitira masewera olimbitsa thupi, inde, ndikutsatira zakudya zochepa.

Kuti muchite izi, sikofunikira kuti mupite kumalo ochita masewera olimbitsa thupi, mutha kuwachita kunyumba. Tidzagawa mayendedwe onse azimayi mochita masewera olimbitsa thupi ndi zida zowonjezera komanso ndi thupi lanu. Tiyeni tiyambe ndi zolimbitsa thupi kunyumba.

Gulu la masewera olimbitsa thupi kunyumba

Popeza ma triceps ali ndiudindo wopondereza mayendedwe komanso kutambasula mkono panjira yolumikizana, chochita chofunikira kwambiri ndikofunikira ndikukhalira pansi.

Zolimbitsa mawondo

Popeza minofu ya lamba wam'mwamba ndi yofooka mwa atsikana ambiri, ndibwino kuyamba ndikukankhira kuchokera m'maondo.

Malo oyambira: atagona pansi. Manja amawongoka, amakhala otambalala m'lifupi kapena ochepera pang'ono, kupumula pansi. Miyendo imakhala yokhotakhota, mawondo amakhala pansi, miyendo yakumunsi imagwiridwa pamwamba pake.
Pogwedeza mikono pamagulu akhungu, muyenera kugwira pansi ndi chifuwa, koma osagona pansi kwathunthu. Kenako, pang'onopang'ono ndikuwongolera momwe zingathere, bwererani pamalo oyambira. Mukuyenda konse, zigongono ziyenera kubwereranso, pafupi ndi thupi, osati mbali.

Mukakwanitsa kukwera pansi motere 20 kapena kupitilira apo, muyenera kupita kuzinthu zovuta kwambiri.

Kukhathamira kwamapewa kukankhira pansi

Malo oyambira: kuthandizira kunama, kuthandizira pachala chakumanja ndi pachikhatho. Udindo wamanja: mitengo ya kanjedza imakhala pansi pamapewa. Tikamapinda mikono m'zigongono, phewa liyenera kukhudza thupi, sitifalitsa zigawenga mmbali, sitimafalitsa mikono yathu kuposa mapewa.

Sikuti mtsikana aliyense amatha kufikira pano, komabe, aliyense amene angachite izi azindikira kuti gawo la "vuto" lake limayamba kusilira kukhala chidani cha abwenzi ake ofooka. Komabe, sitiyimira pamenepo: Kubwereza 20 kapena kupitilira apo m'njira zingapo ndi chifukwa chosunthira pamwamba.

Kutseka-pafupi

Malo oyambira: kugona, kuthandizira mapazi kumapazi. Udindo wamanja: mitengo ikhathamira kale paphewa, makamaka zala za dzanja limodzi zimaphimba zala zam'mwamba pamwamba. Pachiyambi chodziwa bwino mtundu wa ma push-ups, zigongono zimatha kusunthira mbali, komabe, ntchito yathu ndikuwakanikiza pafupi ndi thupi momwe mungathere, kuti mupindule kwambiri ndi gululi.

Tiyeni tibwerere koyambirira kwa pulogalamu yathu. Kodi atsikana omwe ali koyambirira kwa triceps yolimbitsa maphunziro azitani? Kukankha nokha ndizosangalatsa, ngakhale kuli kothandiza. Kodi ndizotheka kusiyanitsa zolimbitsa thupi kunyumba? Momwe mungapangire triceps kunyumba kwa mtsikana ndi china chake?

Kankhani pakati pa mipando

Ntchitoyi ndi yosavuta, kupatula ma triceps, imanyamula komanso kutambasula bwino pachifuwa. Zokwanira ngakhale kwa oyamba kumene.

Ndikofunika kutenga mipando iwiri kapena mipando iwiri ya kutalika kofanana. Timawaika patali masentimita 40-50 (wokulirapo pang'ono kuposa mapewa).

Malo oyambira ali pakati pamipando iwiri. Miyendo imawongoka, masokosi amakhala pansi. Manja amawongoka pazolumikizana ndi chigongono, thupi limagwera m'manja, gawo lina lolemera limatengedwa ndi miyendo, yomwe imathandizira zolimbitsa thupi.
Timakotetsa mikono yathu pazolumikizana zazitali momwe zingathere. Muyenera kuyesetsa kuti mukhale ndi mbali ya 90 degrees, koma ngati simukumva mphamvu mwa inu nokha, zili bwino, pindani mivi yanu momwe mungathere, koposa zonse, yesetsani kuzichita bwino. Simusowa kuti muchepetse ngati mukumva kuwawa, zolimbitsa thupi ziyenera kukhala zabwino pamagulu. Komanso yesetsani kubweza zigongono kumbuyo kuposa m'mbali.
Lonjezani mikono yanu potambasula magoli anu.

Triceps Mpando Wosindikiza

Kodi mungapange bwanji kupopera zidole za atsikana kunyumba? Zina mwazomwe zimakhudza kwambiri ma triceps am'mapewa zimasinthanso kuchokera pampando umodzi, sofa kapena chithandizo chilichonse cholimba chomwe chimakwera masentimita 50-60 pamwamba pake.

Tikukhala m'mphepete mwa chithandizo ichi. Timayika manja athu m'lifupi. Timawongola miyendo yathu ndikuiyika zidendene. Timasunthira kulemera kwa thupi m'manja mwathu, timasunthira mafupa a chiuno patsogolo, kotero kuti ali pamwamba pake.
Pogwadira mikono m'zigongono, tsitsani mafupa a chiuno pansi. Chofunikira ndikuti muyenera kumangogwira pansi ndi matako anu, osangoyenda pansi ndikudzikweza.

Mfundo ina yofunika: zigongono siziyenera kusuntha, koma "yang'anani" molunjika kuchokera mthupi.

Zochita izi za atsikana zitha kuonedwa kuti ndizofunikira, mothandizidwa ndi ma push pansi ndi mayendedwe omwe afotokozedwa, mutha kuyankha funso la momwe mungapangire triceps ya mtsikana.

Zojambula zopingasa zamagetsi

Ndiwo machitidwe ovuta kwambiri kwa azimayi olemera thupi. M'malo mwake, ichi ndi chithunzi cha atolankhani aku France okhala ndi barbell kunyumba.

Kuti tichite izi, tikufunika mpando kapena chopondapo, chomwe tidzakankhira kukhoma, komwe kumamupangitsa kuti asayende bwino. Kutalika kwa mkono, timakhala pamalo atagona, manja athu timagwira pamphepete mwa mpando, womwe "tidakhazikika" pasadakhale.

Ndi kayendetsedwe koyendetsedwa, timakotetsa manja athu m'zigongono, ngati kuti tikudumphira pansi pa mpando, mayendedwe ake ndi osalala komanso owongoleredwa momwe angathere. Ngati mukuwona kuti "mukugwa" nkhope pansi, gwadani, mungakonde kuthyola iwo kuposa nkhope yanu. Mwa kutambasula mikono m'zigongono, timabwerera kumalo oyambira.

Ntchitoyi imakhumudwitsidwa kwambiri koyambirira kwamaphunziro. Chosankha ndi chisankho chomwe chimachitika ndikugogomezera mawondo, poyerekeza ndi kukankha.

Kanemayo athandizira atsikana kuphunzira kuchita zolimbitsa thupi ndikuchita zolimbitsa thupi moyenera kunyumba:

Gulu la masewera olimbitsa thupi

Tiyeni tisunthire zolimbitsa thupi za triceps za azimayi ochitira masewera olimbitsa thupi. Pali mwayi wochulukirapo pochita masewera olimbitsa thupi - kuyambira oyeserera apadera kupita kuzolowera zachizolowezi, mothandizidwa ndi zomwe sizingakhale zovuta kuti msungwana amange ma triceps. Ngati kokha panali nthawi ndi chikhumbo.

Kutambasula kwa mikono kumbuyo kwa mutu

Ntchitoyi ndi imodzi mwazothandiza kwambiri pamatumbo am'mapewa, motsatana, ndikulimbikitsidwa kwa amayi ndi atsikana onse omwe akutenga nawo mbali.

Analimbikitsa poyambira udindo ataima, monga otetezeka msana. Miyendo kutambalala m'lifupi, mawondo atawerama pang'ono. Katunduyu amakhala mmanja owongoka pamwamba pamutu. Zitsulo sizikulimbikitsidwa kuti zifalikire kupyola phewa mopatukana. Chotsatira, muyenera kupindika mikono yanu pazolumikizana ndi chigongono, muchepetse bwino katundu kumbuyo kwa mutu wanu, mumve kutambasula kwa triceps, bweretsani kulemera kwake pamalo ake oyamba.

Kapenanso, mutha kuyenda ndi dumbbell imodzi ndi manja anu mosinthana. Poterepa, zikhale zosavuta kuchita izi mutakhala pansi:

Monga cholemetsa, zotsatirazi zitha kugwiritsidwa ntchito apa:

ziphuphu;
barbell;
chipika chogwirizira chomwe chili pamunsi kapena pamtanda;
chokulumulira cha mphira chinakanikizidwa pansi ndi mtundu wina wa kulemera komwe kunali kumbuyo kwanu. Njirayi ndi yabwino panyumba.

Njira yotambasulira manja kumbuyo kwa mutu ndi chogwirira kuchokera kumunsi ndikosangalatsa kwambiri kwa atsikana omwe akufuna kuchotsa mafuta mu triceps momwe angathere. Katundu wokhazikika wopangidwa ndi bwaloli amathandizira kukulitsa magazi m'derali, potero kumawonjezera kuperekera kwa oxygen ndi mafuta okosijeni.

Makina osindikizira a ku France

Kugona pabenchi, miyendo imapuma mokwanira ndi phazi lonse pansi, mutu sugona. Zolemera zili m'manja, manja ali pamlingo woyang'ana, osati pamwamba pa chifuwa, ndiye kuti, amapendekeka pang'ono kumutu kuchokera potengera mozungulira polumikizana ndi thupi.

Mwa kupindika koyenda kwa zigongono, timabweretsa zolemetsa pamphumi kapena timaziyambitsa kumbuyo kwa mutu (kutengera mawonekedwe amunthu), kukonza kulumikizana mu minofu yolunjika, ndikulitsa mikono. Zigongono sizifunikira kukulitsidwa mokwanira, ndipo awa ndi machitidwe okhawo oyeserera pomwe lamuloli likugwiranso ntchito. Poterepa, zithandizira kudziteteza kuvulala.

Dumbbells, barbell, block, a rubber expander imatha kukhala yolemetsa, makamaka anthu omwe atha kugwiritsa ntchito kettlebell.

Dumbbell adagwada pazowonjezera

Ntchitoyi imatchedwanso kickback.

Thunthu limapendekera pansi madigiri 90 pansi. Mwendo wa dzina lomweli la dzanja logwiranso ntchito wabwerera, wachiwiri uli kutsogolo pang'ono. Dzanja logwirira ntchito limasindikizidwa ndi phewa mpaka thupi, mkono wamtsogolo umayang'ana pansi, chigongono chimapindika pamadigiri 90. Dzanja lachiwiri limakhala pa bondo lendo lothandizira. Sungani mkonowo mwakachetechete m'zigongono, mpaka mutakhala ndi nkhawa yayikulu mu triceps. Timakonza izi. Timabwerera kumalo oyambira.

Mutha kuchita zolimbitsa thupi osayimirira, koma mutatsamira pa benchi, ngati mukakoka cholumikizira ku lamba. Njira ina igona pamimba panu pa benchi yopendekera pang'ono (madigiri a 15), ndiye kuti mutha kuchita zovuta ndi manja anu onse nthawi imodzi.

Kusunthaku kutha kuchitidwanso ndi chipika chokhala ndi chipika - ndi cholembera kwa omwe amachita kunyumba.

Kusambira pazitsulo zosagwirizana

Malo oyambira apachikidwa pazitsulo zosagwirizana, thupi ndi lowongoka, lokhazikika pamawondo owongoka mozungulira padziko lapansi. Ndikukhazikika kwakanthawi kwa thupi kapena kupendekera pang'ono kwa thupi, ndikofunikira kukhotetsa mikonoyo pazolumikizana mpaka mbali ya 90-100 madigiri, osafalitsa zigongono m'mbali - izi zisuntha gawo lina la katundu paminyewa yam'mimba. Kulimbikitsidwa kwakukulu mu njirayi kukhumudwitsidwa kwambiri chifukwa cha chiopsezo chowonjezeka chovulala paphewa. Kenako muyenera kuwongola manja anu, ndikuyesera kuti mukhale ndi zikhatho zambiri pazitsulo zosagwirizana.

Popeza njirayi ndi yovuta kwambiri kwa atsikana ambiri, m'malo olimbitsa thupi omwe muli chida cha gravitron, mutha kuchita zomwezo.

Kankhani pa gravitron

Chofunika cha chipangizochi ndikuti chimakupangitsani kuthandizika mukamakankhira pazitsulo zosagwirizana komanso kukoka: pulatifomu yapadera yomwe imakakamira zidendene kapena mawondo anu (kutengera mawonekedwe ake) ndikuthandizira zochitikazo.

Mukamalemera kwambiri pachidachi, sizivuta kuti muzikoka. Kupatula papulatifomu yothandizira, njira yokoka ya gravitron imagwirizana kwathunthu ndi njira yofananira yolimbikitsira.

Dinani pansi pa chipika

Chipangizo chotchinga chimatanthawuza crossover kapena mzere wapamwamba wamatumba am'mbuyo. Chinthu chachikulu ndikuti chogwirira chili pamwamba panu, ndiye kuti, chokhazikika kumtunda wapamwamba.

Tikuyima moyang'anizana ndi chipikacho, gwirani chogwirira ndikulumikiza m'lifupi. Timakanikiza mapewa mpaka thupi, mikono yakutsogolo ndiyopindika. Mawondo amapindika pang'ono, kumbuyo kuli kowongoka, masamba amapewa ndi otayana, sipangakhale zovuta zilizonse m'khosi. Timatambasulira manja athu m'zigongono, osakweza mapewa kuchokera m'thupi komanso osasunthika thupi, kukonza zovuta mu minofu ya phewa, kubwerera kumalo oyambira.

Muthanso kuyenda uku ndi chogwirizira chingwe:

Kuchita masewerawa kudzakuthandizani, amayi okondedwa, sinthani ma "triceps" anu kukhala kunyadira. Chofunikira ndichakuti, choyambirira, yesetsani kuti muzimva bwino mukamachita masewerawa, ndipo chachiwiri, musamangodandaula kuti muyenera kupita kumalo ochitira masewera olimbitsa thupi - mabotolo amadzi okwanira theka la lita amalowa m'malo mwa ma dumbbells, ndi bandeji ya labala pharmacies - chipika chipika.

Kanema wofotokozera maluso opangira ma triceps a atsikana kumalo ochitira masewera olimbitsa thupi: