Abasetyhini abaninzi baquka ukuqeqeshwa kwabo kumaphephandaba, ngenxa yamathambo kunye namathanga, belibala malunga nezihlunu zezandla, kwaye eqinisweni, baninzi, babukeka bebubi. Eyokuqala, oku kubangelwa i-triceps ye-sagging. Ndiyakuvuyela into yokuba le misipha encinci kwaye unokuyipompa ixesha elifutshane. Ukuze uqeqeshe, kufuneka ukhethe amanyathelo ambalwa e-triceps kwaye uwabandakanye kwiinkalo eziphambili. Ukuzivocavoca okwenziweyo kufanelekileyo kokubili ukuqeqeshwa ekhaya nakwizemidlalo. Ukuqeqesha kuyimfuneko ukulungiselela i-dumbbells.
Iindlela zokusebenzisa i-triceps ezisebenzayo
Umsebenzi ngamnye ukhuthazwa ukuphinda amaxesha angama-10-15 kwaye kukulungele ukwenza iindlela ezi-2-3. Unokuqeqesha i-triceps yonke imihla.
- I-Push-ups . Le ndlela yokusebenza ye-triceps ithandwa kakhulu, kwaye kuyacetyiswa ukuba uyenze ngokubeka iinyawo zakho entabeni. Kule meko, sebenzisa i-fitball. Ukuthatha indawo yokuqala yenyawo, uyibeke kwibhola ye-fitball okanye kwenye intaba, umzekelo, kwibhentshi. Izandla zihlala phantsi ukuze umgama phakathi kwabo ungaphantsi kwebubanzi bamagxa. Yehla ngokubamba iingalo zakho kwiingqungqelo uze ufike kwinqanaba elifanelekileyo, kwaye ke, vuka, kodwa ungagcwalisi ngokupheleleyo iingalo zakho ukuze umthwalo ungatshintshi. I-triceps emihle kunye nesitimela esisisigxina se-push-ups.
- Ukunyuka kwamacandelo . Enye inguqu ye- triceps isebenza kubasetyhini, enika umphumo omuhle. Ukwenza oku, ulale ngecala lakho, uguqe ngamadolo akho, kwaye ugcine imilenze yakho kunye. Ngengalo yakho engezantsi, zibophe ngeenxa zonke ezinqeni, kwaye enye iya kuhlala phantsi phambi kwakho. Ukuphakamisa nokunciphisa umzimba ophezulu. Yenza inani elifunekayo lokuphindaphinda kwaye ulale ngaphesheya.
- Ukulungiswa kwezandla ukuma . Lo msebenzi kwi-triceps ifanelekile kokubili iholo kunye nendlu, ngenxa yokubulawa kwayo, thatha isilumkiso kwezandla zombini uze ubambe ngezandla ezisezantsi ngentloko yakho. Iibhokhwe kufuneka zixinzelelwe ezindlebeni. Gcina iingalo zakho, uqondise i-dumbbell ngentloko phambi kokuba kubekho ikhoneni elifanelekileyo kwiindawo. Emva koko, pha kamisa i-dumbbell kwakhona, ngenxa yoxinzelelo lwe-triceps.
- Ukulungiswa kweengalo ezimi kwindawo emathambeka . I-triceps elandelayo isenzo sabasetyhini abanezithambile esenziwa kufuphi ne-flat surface kunye neyona ndlela ifanele kufuphi ne-benc. Yima ngasecaleni lesobunxele kufuphi nebhentshini uze uphumule kuyo ngengalo yakho yekhohlo kunye namadolo. Ngakolunye uhlangothi, yibambe iqhosha. Nciphisa ngokukhawuleza isilumko sakho esifubeni, ugoba ingalo yakho elugqeni, ubhekise phezulu. Emva kokumisa, faka isandla sakho phantsi. Udinga ukuphinda ngaphesheya.