Izandiso ze-tricep ezingaphezulu ziyitshe lesisekelo lanoma ubani ofuna ukwakha amandla nencazelo yengalo esabekayo. Lokhu kunyakaza okunamandla kuqondise i-triceps njengamanye ambalwa, kunikeza indlela eya ekuthuthukisweni kwengalo engenhla okuhlaba umxhwele. Kungakhathaliseki ukuthi ungumdlali ongumakadebona noma umshisekeli wokufaneleka, ukuqonda nokuhlanganisa izandiso ze-tricep ezingaphezulu kungashintsha uhlobo lwakho lokuqeqeshwa kwengalo.
Okuqukethwe:
- Kuyini ukunwetshwa kwe-tricep ephezulu?
- Ukuthandwa kwesandiso se-tricep esiphezulu
- Ingabe isandiso se-tricep esiphezulu silungile?
- Ungayikhetha kanjani indlela efanele yokunwetshwa kwe-tricep engaphezulu
- Ungayisebenzisa kanjani isandiso se-tricep esiphezulu ngokuphumelelayo
Iyini isandiso se-tricep esiphezulu?
Isandiso se-tricep esingaphezulu, ukuzivocavoca okuyisisekelo ekuqeqesheni amandla, kuklanyelwe ukuhlukanisa nokuthuthukisa imisipha ye-tricep ngemuva kwengalo engenhla. Njengoba yenziwe ngama-dumbbell, i-barbell, noma umshini wekhebula, lo msebenzi oguquguqukayo ungenziwa umile noma uhlezi. Ukunyakaza kuhilela ukunweba izingalo ngaphezu kwekhanda bese ugoba ezindololwaneni ukuze wehlise isisindo ngemuva kwekhanda, uhlanganyele ngokuphumelelayo i-triceps ngokusebenzisa uhla olugcwele lokunyakaza.
Ukusebenza kwezandiso ze-tricep ezingaphezulu kulele ekhonweni lazo lokukhomba ikhanda elide lomsipha we-triceps, elivamise ukungasebenzi kwezinye izivivinyo zengalo. Ngokugxila kule ndawo eyisihluthulelo, abantu bangafinyelela ukukhula kwemisipha elinganiselayo futhi bathuthukise ubuhle bengalo yabo yonke namandla. Ngaphezu kwalokho, isikhundla esiphezulu sokuzivocavoca sidinga ukuzibandakanya kusuka enkabeni nasemahlombe, okwenza kube ukuvivinya umzimba okuphezulu okuphelele.
Ukuduma kwesandiso se-tricep esiphezulu
Izandiso ze-tricep ezingaphezulu zithole ukunconywa okusabalele phakathi kwabasubathi, abakhi bomzimba, nabathandi bokuqina ngenxa yekhono labo elingenakuqhathaniswa lokuqopha nokuqinisa i-triceps. Lokhu kuduma akubangelwa nje kuphela ukusebenza kahle komsebenzi kodwa futhi nokuvumelana kwawo nezimo ezihlukahlukene zamakhono nokutholakala kwemishini. Kusukela ekuzilolongeni kwasekhaya okunamagiya amancane kuya kumaseshini okuqeqesha athuthukile ezindaweni zokuzivocavoca ezihlome kahle, izandiso ze-tricep ezingaphezulu zingalungiselelwa ukuhlangabezana nemigomo yokufaneleka ehlukahlukene nokuthandwayo.
Ukukhula kwenkundla yezokuxhumana kanye nemiphakathi yokufaneleka eku-inthanethi kuqhubekisele phambili ukuduma kwezandiso ze-tricep ezingaphezulu, ngezifundo ezingenakubalwa, okuthunyelwe kwenqubekelaphambili, nobufakazi obugqamisa izinzuzo zabo. Lokhu kubonakala kukhuthaze izethameli ezibanzi ukuthi zifake umsebenzi ezinkambisweni zazo, zikubona njengengxenye eyinhloko yohlelo lokuqeqesha izingalo olunokulinganisela nolusebenzayo.
Ingabe isandiso se-overhead tricep silungile?
Izandiso ze-tricep ezingaphezulu azilungile kuphela; zihlukile ekuthuthukiseni amandla e-tricep, usayizi, nokukhuthazela. Isikhundla esiphezulu esiyingqayizivele sokuzivocavoca sivumela ukwelula okujulile ku-triceps, kube lula ukubandakanyeka okukhulu kwemisipha nokukhula uma kuqhathaniswa nokunye ukunyakaza okugxile ku-tricep. Lokhu kwenza izandiso ze-tricep ezingaphezulu zibe umsebenzi obalulekile kunoma ubani ohlose ukuthuthukisa amandla abo angaphezulu nokubukeka kwawo.
Ukwengeza, izandiso ze-tricep ezingaphezulu zinikeza inzuzo yokuthuthukisa ukuhamba okuhlangene nokuzinza. Uhlu oluphelele lokunyakaza oludingekayo ekusebenzeni lukhuthaza ukuguquguquka kwamahlombe nezindololwane, okuzuzisa impilo yonke ephezulu yomzimba nokusebenza. Ngaphezu kwalokho, ngokubandakanya umnyombo kanye nokusimamisa imisipha phakathi nokunyakaza, abantu ngabanye bangathola ukuthuthuka kokuma nokulinganisela.
Ungayikhetha kanjani indlela efanele yokunwetshwa kwe-tricep ephezulu
Ukukhetha indlela efanele yezandiso ze-tricep ezingaphezulu kuhilela ukucabangela izici ezifana namazinga okufaneleka angawodwana, imigomo, nezisetshenziswa ezitholakalayo. Abaqalayo bangase baqale ngama-dumbbell alula noma ibhande lokumelana ukuze bagxile efomini nezindlela ngaphambi kokwandisa isisindo kancane kancane. Abantu abaphakathi nendawo nabathuthukile bangazama ngama-dumbbell asindayo, ama-barbell, noma imishini yezintambo ukuze inselele imisipha yabo ngokuqhubekayo futhi bakhuthaze ukukhula.
Ukukhetha phakathi kokuhluka kokuma nokuhlaliswayo nakho kudlala indima ekuqondiseni ama-triceps ukusuka kuma-engeli ahlukene nokuqina. Ngenkathi inguqulo emile ibandakanya umgogodla ngokusebenza okwengeziwe, indawo ehlezi ivumela ukugxila okukhulu ku-triceps ngokunciphisa okunye ukubandakanyeka kwemisipha. Ukuhlola ngakho kokubili ukuhluka kunganikeza ukuthuthukiswa kwe-tricep okuphelele futhi kuvimbele izintaba zokuqeqesha.
Indlela yokusebenzisa isandiso se-tricep esiphezulu ngokuphumelelayo
Ukuze kwandiswe izinzuzo zezandiso ze-tricep ezingaphezulu, ifomu elifanele nezindlela zibalulekile. Qala ngokukhetha isisindo esifanele esivumela ukulawula okugcwele kukho konke ukunyakaza. Misa izandla ngendlela efanele ku-dumbbell, barbell, noma okunamathiselwe kwekhebula, futhi uqinisekise ukuma okuzinzile noma ukuma okuhlezi. Bandakanya umgogodla futhi ugcine izindololwane zibheke phambili njengoba unweba izingalo phezulu, bese wehlisa kancane isisindo ngemuva kwekhanda ngenkathi ugcina ukulawula.
Ukugxila ku-tempo ehamba kancane futhi elawulwayo kuthuthukisa ukubandakanyeka kwemisipha futhi kunciphisa ingozi yokulimala. Ukufaka izinhlobonhlobo zezigaba zokuphindaphinda nezisindo esimisweni sakho nakho kungavuselela ukujwayela kwemisipha nokukhula. Ukungaguquguquki, kuhlanganiswe nokuphumula okwanele nokudla, kuzoletha ukuthuthukiswa okuphawulekayo kumandla e-tricep nokubukeka ngokuhamba kwesikhathi.
Isiphetho:
Izandiso ze-tricep ezingaphezulu ziyithuluzi elinamandla ku-arsenal yokuqeqeshwa kwamandla, enikeza izinzuzo ezingenakuqhathaniswa zokuthuthukiswa kwe-tricep namandla aphezulu omzimba. Ngokuqonda nokusebenzisa izimiso zokukhetha nokusebenzisa lesi senzo ngendlela efanele, abantu bangazuza imiphumela emangalisayo. Ukuthi uhlose ukuthuthukisa ukusebenza kwakho kwezokusubatha noma umane uqophe izingalo eziqinile, ezichaziwe, ukuhlanganisa izandiso ze-tricep ezingaphezulu kumjikelezo wakho kungaholela ekuzuzeni okukhulu nokwaneliseka.
