Triceps yako mhasuru dzakasimba, asi kana maoko ako achirwadza kana kusimba, ungangoda kuapa kutarisisa panguva ipi neipi yekutsikirira mberi kana kutambanudza kwaunoita panguva yako yekurovedza muviri.
.css-16acfp5 {-webkit-text-decoration: underline;text-decoration: underline;text-decoration-thickness: 0.125rem text-decoration-color: #d2232e;text-underline-offset: 0.25rem ruvara: nhaka ;-webkit-shanduko:ose 0.3 s nyore-mukati-kunze;shanduko: zvese 0.3 s nyore-mukati-kunze;}.css-16acfp5:hover{color:#000;text-decoration- color:border-link-body -hover;background-color:yellow;-webkit-transition: all 0.3s, yakatsetseka mukati-kunze; shanduko: ese 0.3s, yakatsetseka mukati-kunze;} Dan Giordano, PT , DPT, CSCS Bespoke Treatments, anotifambisa kuburikidza neThe Best Triceps Stretches Relax Elbows uye Shoulders.
Iyo triceps inoumbwa nemitatu mitatu yakasiyana: musoro wepakati, wepashure musoro, uye musoro wakareba.Zvikamu zvitatu izvi zvinouya pamwechete kuita mhasuru iri kuseri kwebendekete.Triceps ndiyo tsandanyama hombe papfudzi uye yakakura kudarika biceps.
Iyo triceps ndiyo inokonzera zvese zvinotambanudza gokora.Musoro wakareba we triceps unoitawo basa mukuwedzera kwepfudzi nekuti unovharira kuseri kwebendekete.Nekuda kweaya mabasa, iyo triceps inoshanda semurairo unotsigira mune akawanda maeightlifting maekisesaizi akadai sechest press, push-ups, uye overhead press.Kusimbisa tsandanyama iyi kuchabatsira kuvandudza mamwe mafambiro.
Simba haisi iyo chete yakakosha hunhu hwe triceps.Mafambiro mazhinji anoenderana nekuchinjika kwegokora nemapfudzi, izvo zvinozoreva kuti kufamba kwe triceps.
Kana maoko ako akaoma uye achirwadza mushure mekushanda kwenguva refu, kutambanudza kunogona kubatsira.Kutambanudza kunobatsirawo kuwedzera huwandu hwekufamba kwako uye kunoita kuti kumwe mafambiro uye zvinzvimbo zvive nyore (senge kumberi).
Kana iwe uchidzidzira nebarbell, mukana uri mukumberi zvakanyanya.Iyi ndiyo nzvimbo yekutanga yekusimudza uremu senge kumberi squat uye overhead press, uye nzvimbo yekugumira yekufamba kwakadai sechipfuva chakarembera.Kuwedzerwa kwegokora uye pfudzi munzvimbo iyi kunoenderana nehuwandu hwekufamba kwe triceps.Kana iwe ukaona zvichikuomera kupinda munzvimbo kana kuibata kwechinguva, zvinokwanisika kuti uri kurasikirwa nekumwe kufamba.Wedzera mune mamwe wrist kuchinjika maekisesaizi uye iwe unozowana bhenefiti pasina kunyanya kunetseka.
Tisati taenda kune edzedzero, zvakakosha kuti tinzwisise kuti sei dzichiurayiwa.Kutambanudza kwakakosha kune zvese kumberi nekumashure kwekurovedzera kwako, asi pane misiyano yakakosha zvichienderana nekuti unozviita kupi.
Kutambanudzika kwakasimba kwaunowanzo kuona pakutanga kwekurovedza muviri kwakanakira kuwedzera kuyerera kweropa kunzvimbo yekudziya mamhasuru pamberi pebasa rakaiswa.Uku kutambanudza kunoreva kupfupika, kubata nekukurumidza.Static kutambanudza kunoitika pakupera kweboka rekushanda.Aya marefu, akasimba anobata zvakare anowedzera kuyerera kweropa, asi mune iyi kesi, iwe zvakare unobatsira kubvisa iyo lactic acid inogadzirwa panguva yekurovedza muviri, izvo zvinokonzeresa kurwadza.Kutambanudza mushure mekurovedza muviri ndiyo nguva yakakwana yekutambanudza zvakadzika kuti utarise pane yako huwandu hwekufamba.
Kana chinangwa chako chiri chekudziya nekurembera zvine simba, bata nzvimbo iyi kwemasekonzi maviri kusvika matatu wozochinjana pakati pawo.Kana chinangwa chako chiri chekutonhodza pasi uye kugadzirisa mushure mekushanda kwekufamba, ita matatu matatu emasekonzi makumi matatu imwe neimwe, Giordano anokurudzira.
Ichi ndicho chikonzero chekare.Kutambanudzwa uku kunokurudzira kuyerera kweropa kumativi ese matatu e triceps.
Kana iwe uchinyatso shaya huwandu hwekufamba kweiyo iri pamusoro, kuwedzera tauro kunogona kubatsira.Kana iwe uchiri kunzwa kusimba mumapendekete ako, edza kuenda usina shati kana kunyorovesa tauro kuti utambanudze zvakanyanya.
Kana iwe uchinzwa kushushikana mune yako yepamusoro triceps, kutambanudza uku ndekwenyu.Inopawo zvishoma kutarisisa kune kumashure delts.Rangarira, dhonza chete kusvika pakusununguka.Kana ikatanga kurwadza, unenge wanyanyisa.
Rangarira kuti kana ukanzwa kurwadziwa kwakanyanya mugokora kana pfudzi panguva idzi, deredza kushushikana.Hazvina kukodzera kurwadziwa, saka inzwa wakasununguka kuona chiremba wepanyama kana chiremba kana zvichidiwa.
Cori Ritchey, NASM-CPT iAssociate Health & Fitness Editor paMen's Health uye mudzidzisi wega wega uye murairidzi wekusimba kweboka. Cori Ritchey, NASM-CPT iAssociate Health & Fitness Editor paMen's Health uye mudzidzisi wega wega uye murairidzi wekusimba kweboka. Кори Ричи, NASM-CPT, является младшим редактором журнала Health & Fitness в Men's Health, а также сертифицированным личным тренером тренером тренером инсторуке инстаруке инструке. Corey Ritchie, NASM-CPT, iAssociate Editor of Health & Fitness at Men's Health uye Akasimbiswa Pachedu Mudzidzisi uye Boka Kusimba Murayiridzi. Cory Ritchie, NASM-CPT, Associate Health & Fitness Editor paMen's Health uye Certified Personal Trainer uye Group Fitness Murayiridzi.Unogona kuwana zvakawanda zvebasa rake kuHealthCentral, Livestrong, Self, nezvimwe.
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