Uzifumana njani iiTriceps ezinkulu kunye neDumbbell Exercises

Iidumbbells ziye zaba sisixhobo esibalulekileyo soqeqesho kunye nabo bonke abo bafuna ukumila. Ziyigajethi egqibeleleyo yokunceda ukuphuhlisa izihlunu kwaye, xa kuziwa ukufumana i-triceps enkulu, i imithambo dumbbell zezona zifanelekileyo. Sincoma ukuba uqale uqeqesho ngoku kwaye, ukuba awukabinazo ii-dumbbells kumthwalo wakho woqeqesho, ukuba uthenge ezinye ngokukhawuleza. I-triceps yakho iya kukubulela.

Ngee-dumbbells ungasebenzisa amaqela amakhulu emisipha kwaye ubonise umzimba wakho omkhulu ngeli xesha lonyaka okanye, kungcono, unyaka wonke. Kwaye uya kuqaphela umahluko phakathi kokuqeqesha ezi zihlunu kwaye ungenzi njalo, kuba i-triceps ephuhlisiwe iya kukunika ukubonakala okunamandla kwaye uya kubonakala womelele. 

Ukwazi i-triceps yakho: yintoni na kwaye kutheni uziqeqeshe

Ukuba ungumthandi okhutheleyo wezemidlalo kunye nokomelela, uya kukwazi kakuhle ukuba yintoni i-triceps kwaye kutheni sinyanzelisa kakhulu ukuba usebenze ukuze ubomeleze. Kodwa ukuba usaqala kule nkqubo yezemidlalo kwaye ufunda iziseko zokuqina, usenokuba ulahlekile kancinci malunga nendlela i-anatomy kunye nezihlunu ezisebenza ngayo.

Kuya kufuneka wazi ukuba kukho amaqela ahlukeneyo emisipha emzimbeni. I-triceps ngokwenene umsipha omnye, kodwa inantoni? iintloko ezintathu kwaye ke igama layo. Ezi ntloko okanye iinxalenye zihlelwa njengentloko ende, intloko ephakathi, kunye ne-lateral head triceps. Ingumsipha obalulekileyo kuba ukusebenza kwayo ngokufanelekileyo kuxhomekeke ekubeni sinokuhambisa i-elbow kakuhle, sandise kwaye, ekugqibeleni, sihambise ingalo kakuhle. Ngoku, nokuba sisihlunu esinye, ngalinye kula malungu mathathu okanye intloko kufuneka isetyenziswe ngononophelo. 

Ukusebenza sesinye sezizathu eziphambili zokuba sikucebise sebenza i-triceps, ngenxa yokuba ngokuhamba kweminyaka kunye nokuma kakubi okanye ukunyakaza okuphindaphindiweyo, izihlunu zethu zigugile kwaye zonakaliswe. Abanye i-triceps enamandla Baya kusivumela ukuba siqhubeke nokugcina ukuhamba kweengalo zethu kunye nokuzimela. Ukuba izihlunu zomelele, siya kukuphepha ukubandezeleka kokulimala kunye nezifo eziphazamisayo kuzo. Ukongeza, amalungu ethu nawo aya kuzuza ngokuba nentshukumo echanekileyo kunye nezihlunu ezomeleleyo.

Le yeyona mithambo igqwesileyo ye-dumbbell ukufumana i-triceps enkulu

Ayikokuthatha i iidumbbells kunye nokwenza imithambo ye-triceps ngeentshukumo eziphambeneyo, kodwa kukho uthotho lwemithambo okanye iintshukumo ezisebenza ngokukodwa, kuba zisebenza imisipha kwindawo kakuhle kakhulu. Qaphela ezi nkqubo esinokuzijonga njenge eyona mithambo ilungileyo yokuphuhlisa i-triceps. 

Ngaphezulu kweDumbbell Triceps Izandiso

Ukuba uyakwenza ngaphezulu dumbbell triceps izandiso Uya kusebenza intloko ende ye-muscle kwaye, njengoko le yeyona nxalenye inkulu yayo, uya kuyomeleza kakhulu. Ukuze wenze oku kufuneka nje:

1. Hlala ebhentshini (ukuba kunokwenzeka ine-backrest), kwaye ubambe i-dumbbell ngezandla zombini ngaphezu kwentloko yakho. 
2. Yenze oko ukuze iingqiniba zakho zibekwe kufutshane neendlebe zakho ngelixa uthoba i-dumbbell emva kwentloko yakho kwaye, ngokulandelayo, ugobe iingqiniba zakho. 
3. Xa sele uzithobile ngokupheleleyo, wandise iingqiniba zakho uze ubuyele kwindawo yokuqala.

Kubalulekile ukuba, ngelixa usenza umthambo, ugcine umqolo wakho uthe tye, ukwenzela ukuba inkqubo isebenze kwaye ukuze ungonakalisi umqolo wakho. 

Triceps Kickbacks kunye Dumbbells

Ngalo msebenzi sifuna ukusebenza intloko esecaleni ye-triceps. Indlela yokwenza yile:

1. Yiba nebhentshi ekufutshane yokuphumla idolo kunye nesinye sezandla zakho.
2. Ngesinye isandla bamba dumbbell.
3. Gubha ingqiniba ngelixa ingalo engaphezulu ihlala ihambelana nomgangatho.
4. Ngengalo yakho yoluliwe, yandisa i-elbow yakho emva kwaye ubuyele kwindawo yokuqala.

I-Dumbbell Triceps Cinezela kwi-Flat Bench

I-Flat Bench Dumbbell Triceps Press exercise ikuvumela ukuba usebenze yonke imisipha ye-triceps. Yiyo loo nto sinomdla kangaka. Yenza la manyathelo:

1. Ungqengqe kwibhentshi ethe tyaba, bamba i-dumbbell esandleni ngasinye ngelixa iingalo zakho zolulelwe esifubeni sakho. 
2. Ngeengqiniba zakho ezikufutshane nomzimba wakho, thoba ii-dumbbells phantsi emacaleni akho, ngasesifubeni sakho.
3. Yandisa iingalo zakho kwakhona kwaye wenze enye iseshoni.

Cofa iDumbbell Triceps Izandiso

Le ntshukumo inceda ukusebenza kwentloko ende ye-triceps. Amanyathelo azakulandelwa ngala:

1. Bamba i-dumbbell kwisandla ngasinye kwaye ulale phantsi kwibhentshi yokuthoba.
2. Gcina iingalo zakho zandisiwe kwaye i-elbows yakho igobile kancinci ngamaxesha onke njengoko unciphisa ii-dumbbells ngaphambili. 
3. Ukubuyela kwindawo yokuqala, wandisa iingalo zakho.

Zama ukuba ungasebenzisi kakhulu ubunzima ukuze ungalayishi izihlunu zakho kwaye uzilimaze.

Dumbbell French Press

Ngeli xesha uya kube usebenza iintloko ezinde neziphakathi ze-triceps. Indlela yokuyenza ayinzima kakhulu:

1. Lala kwisitulo esisicaba ngelixa ubambe i-dumbbell esandleni ngasinye.
2. Yandisa iingalo zakho phezulu kwaye wehlise iidumbbells ukuya ebunzi ngelixa ugoba iingqiniba zakho.
3. Kwakhona, wandise iingalo zakho.

Sukuhamba ngokukhawuleza ngale ntshukumo kuba unokwenzakalisa iingqiniba zakho ukuba uyenza rhabaxa.

Ngaba ufuna ukufumana inzuzo engakumbi kwi-triceps dumbbell yakho yesiqhelo?

Ukuba ufuna ukonyusa amathuba akho okomeleza i-triceps yakho enkosi kolu qeqesho, kukho iindlela ezinokukunceda:

• Yenza uthotho lweeseshoni ezimalunga ne-10-20 ngeveki. Ukuba uyawahlula kwiiseshoni ezi-2 okanye ezi-3, uya kuvumela izihlunu zakho ukuba zibuyele ngokufanelekileyo kumzamo.
• Yandisa umthwalo njengoko uqinisa imisipha yakho. Awuyi kukwazi ukuthwala iigram ezifanayo ekuqaleni njengaxa sele uqeqeshe iinyanga. Ukwandisa ngokuthe ngcembe ukuze i-muscle iqhubeke ikhula. 
• Imithambo eyenye ukuze ungadikwa okanye udinwe ngelixa uziqeqesha.
• Yinyamekele ukutya kwakho kwaye uphumle phakathi kweeseshoni ukuze ungaziqhubeli ngaphaya koko kuyimfuneko kwaye usempilweni. 

Unokwenza ngale ndlela Fumana i-triceps enkulu kunye nemithambo ye-dumbbell ngempumelelo nangexesha elifutshane.