I 8 Inonyanya Kuita Triceps Kudzidzira

Mikono yakasimba yakakosha kune inenge imwe neimwe shanho yemuviri yepamusoro iwe unoita zuva roga roga uye zvinyorwa zvako zvinowanzova zvipenyu zvinorema. Chero nguva yaunoshandisa chimwe chinhu-gonhi, mufambi, mucheki kana mboni, uri kushandisa zvinyorwa zvako.

Simba yakakosha uye, kune vazhinji vedu, saka kune mazamu akaoma, toni. Mune mamwe mazwi, vazhinji vedu hatifariri iyo patinenge tichifamba tisingabvumi kunyange takarega.

Nzira yakanakisisa yekuvaka yakasimba, yakasimba yekutonga ndeyekusarudza maitiro anobaya zvose izvo zvisikwa zvemasuru kubva kumativi ose.

Iro triceps, sezvinonzi zita rinoratidzika, rine misoro mitatu yakasiyana-iyo musoro mirefu, musoro wechipfuva, uye musoro wepakati. Zvose izvi misoro inobvumirana panguva yekutora maitiro, asi mamwe anosimudzira kusimbisa zvikamu zvakasiyana-siyana zve triceps.

Uyewo, mamwe maitiro ekudzidzira anobudirira kupfuura mamwe, chimwe chinhu chatinoziva kubva kuAmerican Council on Exercise.

Mune chidzidzo cheACE-commissioned, vatsvakurudzi vakatora maitiro kuburikidza nemasere eanomwe anozivikanwa zvikuru maitiro ekunyora uye zvakanyorwa zvinyorwa nekubatanidza EMG electrodes kumadzinza avo.

Nezivo iyi, vakakwanisa kutarisa zvakanakisisa triceps kudzidzira.

Ichi chidzidzo chakawana maitiro masere akasiyana-siyana, asi iwe hausati uchida kuita zvese izvo zvinofamba mumusangano umwechete. Izvo zvaunoda ndezvokusarudza maitiro anosimbisa nzvimbo dzose dzakasiyana dzei triceps. Musoro wechina unofamba:

• Triangle pushup - Basa iri rinosimbisa musoro wevatatu vatatu vemakumbo matatu uye, sezvakaratidzwa pasi apa, ndiyo inonyanya kushandiswa kune iyo.
• Kickbacks - Izvi zvinosanganisawo misoro mitatu yematatu, asi kwete zvakaenzana nekatatu pushup. Ichi chiitiko zvakare zvakare nyore kuitira kuti inogona kuva yakashandisa-yakanaka kupfuura pushups.
• Triceps extension - Kusanganisira basa iri rinoreva kuti une kufamba kunotsigira musoro wakareba we triceps muscle, yakanaka inowirirana kune imwe maitiro.
• Triceps pushdowns kusimbisa mutungamiri wechipfuva chako chetatu, zvakare kunakidza kune mamwe maitiro.

1 - Triangle Pushups

The triangle pushup ingangodaro yakaoma kwazvo triceps maitiro mune urongwa urwu. Inoda simba guru remuviri wepamusoro, saka iwe unogona kuedza kuenderera mberi pamabvi ako uye zvishoma nezvishoma shandisa nzira yako kusvika kune zvigunwe.

How To

1. Tanga kutama nekuisa mavoko pamusoro pechipfuva pasi pebhokisi neminwe ichipararira uye zvigunwe uye zvigunwe zvinogunzva zvichibata, zvichiita katatu katatu.
2. Ruramisa makumbo muhombodo (zvakaoma) kana kuisa mabvi pasi kuti ive nyore.
3. Ivai nechokwadi kuti mushure makadzika uye iyo inenge isina kubatanidzwa sezvo iwe ukakotamisa zvidzitiro, kuderedza kusvikira chiganda chako kana chifu chinobata marara. Kana iwe usingakwanisi kuenda kune iyo yakaderera, enda zvakaderera sezvaunogona uye ushande kuti uwane simba rakakwana kuti udzike iyo yose kusvika pasi kwenguva.
4. Pasi payo sangano, zvipfeko zvako zvichangoerekana zvaenda kune rumwe rutivi.
5. Dzorera kumashure kuti utange kuchengeta toriti yakasimba uye inodzokorora kwema 1-3 seti 8-16 reps.

2 - Kukanganisa

Iko kunokonzerwa ndeyechipiri inobatsira katatu inoshandisa muviri uye kwete kure nechemberi triangle pushups, inopinda inenge 88% yemasisita activation.

Nokukotamira mberi, iwe unofanirwa kushanda pakurwisana nemagetsi kuti uwedzere uremu uye pasi. Chinokosha chekufamba uku ndechokushandisa bandu rako kuti ugadzike ruoko rwepamusoro, zvichibvumira forearm kuti ikure shure kwako. Kana iwe uchinzwa bhodhi yako ichikwira pasi, shandisa chiremera chechiedza kuti uchengetedze fomu yakanaka.

How To

1. Gadzira rutsoka rworudyi pane imwe nhanho kana nhepfenyuro, uchizorora chigaro chepamusoro pahudyu kutsigira shure.
2. Ita uremu muruoko rworuboshwe uye udonhe huta hukwira kumusoro.
3. Kuchengeta bhokwe munzvimbo iyo, tambanudza ruoko rwako shure kwako, uchitarisa kubvumirana nematatu.
4. Pasi pedhi kusvika pasi kusvika kusvika 90 degrees uye dzokorora kwema 1-3 sets 8-16 reps.
5. Tarisa pakuchengetedza nzvimbo yepamusoro yepamusoro pomuviri mukati mekushandisa.

3 - Dips

Dhipatimendi ndiyo yechitatu yekushanda nesimba uye yakasimba zvichienderana nekuti unoisa sei tsoka dzako.

Mune shanduro iyi, mabvi anononoka, achiita kuti basa rive nyore. Kuwedzera tsoka dzako kunze kuchawedzera kuwedzera kwekuita.

Chinokosha chekuchengetedza kufamba kwakachengeteka ndechekuti chiuno chako chigare pedyo nesachigaro kana bhendi kuti urege kuomesa mapepa. Iva nechokwadi chekuti uchengete mapepa pasi uye kure nemakanzwa uye, kana iwe uchinzwa kusagadzikana mumapfudzi, tya kuita basa iri.

How To

1. Gara pachigaro kana bhenji nemaoko kunze kwechiuno uye mabvi akadzikamisa kana makumbo akawedzerwa zvakananga (zvakaoma).
2. Simudza maoko uye, uchichengeta zviuno zvakaswedera pedyo nechigaro kana bhenji, benderera zvidzitiro, zvichidzika pasi kusvikira vaine anenge 90 degrees.
3. Chengetedza zvitsigiro zvinotarisa shure kwako, mapepa pasi uye pasina kubatanidzwa.
4. Dzokera shure kuti utange uye dzokorora kwema 1-3 masere e 8-16 reps.
5. Dzivisa basa iri kana iwe uchinzwa marwadzo mumapfudzi.

4 - Kumusoro Triceps Extension

Izvo zvepamusoro triceps kuwedzerwa ndeyechina chinonyatsoshanda che triceps kurovedza muviri, inopinda neanenge 76% yemisumbu yekuita. Chinokosha chemuitiro uyu ndechekuchengeta maoko ari pedyo nenzeve apo iwe unoderedza mutoro shure kwako. Iva nechokwadi chekuti unokwanisa kubvumirana ne-abs kuti uchengetedze musana wako kubva kune arching.

Iwe unogona kuita chiitiko ichi chakagara, sezvakaratidzwa, kana kuti chimira. Tenda kana kwete, kutama uku kunonzwa kuoma kana iwe ugere. Bhora rinowedzera chimwe chinhu chesimba guru .

How To

1. Gara pachigaro, bhenki kana bhora uye ubatisise kuisa mumaoko ose maviri, uchiwedzere kumusoro.
2. Chengetedza nzeve dziri pedo nemapfudzi sezvaunodonha mabote, uchideredza uremu mushure memusoro wako kusvikira mabheji ari pamakona anenge 90-degree.
3. Ruramisa maoko, kubvumirana nemapurisa uye dzokorora kwema 1-3 masere e 8-16 reps.
4. Chengeta iyo isina kubatanidzwa mukati mekudzidzira uye usapinda shure.

5 - Rope Pushdown

Rutsigiro rwetambo , runowanzoitwa pamushoni wekambani nechisungo chetambo, inouya nhamba yechishanu, zvichiita nezve 74% yemisumbu yekuita. Mhedziso ndeyokuparadzira tambo pasi pekufambisa kunopisa moto pamasumbu.

Kana iwe usingakwanisi kuwana mishoni yemakambani, unogona kushandisa bhanhire rinopikisa . Isai iyo kumusoro kwemukova uye musungirire ruvara rwakasununguka mubhande rinenge riri pakati nepakati.

How To

1. Pamuchina wekambani nechokubatanidza tambo, ramba uchienda kune tambo pedyo nemagetsi ekutanga uye utange basa racho nemakwenzi akakomberedzwa anenge anenge 90 degrees, zvidimbu pedyo nehutu.
2. Wedzera maoko, kutora maoko pasi kusvika pasi, uchiparadzira tambo zvishoma kune rumwe rutivi apo iwe unobvumirana ne triceps.
3. Ita zvigaro zvekare kuti utange uye dzokorora kwema 1-3 seti 8-16 reps.

6 - Bhu Pushdown

Iko kusungirirwa kwepabhenakeri kwakafanana neyokusimudza tambo asi zvishoma zvisingabatsiri panenge 67%.

Ichi chiito chinowanzoitwa pamashini yemashini pajimini uchishanda zvishoma, asi iwe unogona kuitawo basa iri pamba nebhokisi rekuvhima uye chiduku chiduku kana bhandi rakagadziriswa kuburikidza nematare.

Chinokosha chekufamba uku ndechekuchengetedza zvigaro zvimire apo iwe uchideredza uremu. Kana iwe ukasimudza bhari yakakwirira kwazvo (ichiti, yakakwirira kudarika mutsipa wepamusoro), zvipfeko zvako zvinogona kuuya mberi, zvichiita kuti basa racho risanyanya kushanda.

How To

1. Mira pamberi pekambani yemakabheti, akabata pavharo nemakumbo akasungirirwa kusvika anenge 90 degrees.
2. Kuchengetedza zvikwangwani zvakasimirira, shandisa bhanhire pasi, kubvumirana nekutarisa apo iwe unotambanudza maoko.
3. Dzorerai mushure kumusoro wepamusoro chepfupa musingafambisi mabheti uye dzokorora zvikamu zvitatu zve8-16 zvekare.

7 - Kunyengera Barbell Triceps Extensions (Skull Crushers)

Bharbell anotengesa zvinyorwa (kana izvo zvatinowanzonzi skull crushers nekuda kwezvikonzero zviri pachena), pindai nenhamba inoshamisa yechinomwe, zvichiita kuti 62% yezvisungo zvinoshandiswa.

Izvi zvinoshamisa nekuti, kana iwe wakamboita izvi, unoziva kuti chinetso ichi chakaoma chii.

Izvozvo hazvirevi kuti iwe haufaniri kuita izvi zvakare, asi uzviise mumapurogiramu anosanganisira mamwe ezvidzidzo zvepamusoro zvakare.

How To

1. Nhema pabhenji, danho kana pasi uye ubatisisa barbell nemaoko pamusoro pefudzi-kure kure.
2. Tanga maitiro kuburikidza nekurerura uremu pamusoro pemusoro, mapende anotarisana kunze uye zvigunwe pedyo neminwe.
3. Bend the elbows uye kuderedza uremu kusvikira zvikwiriso zviri pamakona anenge 90-degree. Ichi chaizova chikamu chaunenge usingadi kupwanya shangu yako nekuenda zvakanyanya.
4. Dzvinzai tambo dzekuti tadzike maoko tisingavhari manotsi.
5. Dzokorora ma 1-3 se 8-16 reps.

8 - Swedera Grip Bench Press

Iko kusungirirwa kwebhenchi press inouya muna 8 senzira inobudirira yekutengesa muviri, zvichiita kuti inenge 62% yemaviri kushandiswa. Izvi zvinosanganisira zvikamu zvishoma zvechipfuva, izvo zvingava chikonzero nei triceps isingashandi zvakafanana nedzimwe maitiro.

Izvozvo hazvirevi kuti haufaniri kuita basa iri. Zvechokwadi, izvi zvinogona kuva basa guru kana iwe uri kushanda zvose zviri muchifukidzo uye triceps mubasa rakadaro.

Kuita izvi kumagumo emapfupa ako ekufukidzira kunogona kupisa hutatu husati waenda mberi kune zvimwe zvinotungamirirwa.

How To

1. Nhema pamabhenji kana nhanho inobata barbell nemaoko pamusoro pefudzi-kuputika kunze.
2. Tanga basa racho nemakumbo akakomberedzwa uye iyo barbell hovering pamusoro peyo ribcage.
3. Dzvinya uremu hwakananga kumusoro pamusoro pembambo, uchitarisa pakugadzirisa hutatu.
4. Pasi uye dzokorora zvikamu 1-3 zve 8-16 zvakare.

_Chinhu

_{Boehler B, Porcari J, Kline D, et al. ACE-inotsigirwa nekutsvakurudza: Best Triceps Exercises. The American Council on Exercise Certified News, August 2011.}