Boikoetliso bo holimo ka ho fetisisa ba li-triceps tse 6 bakeng sa banana lapeng le ka holong

Li-triceps ke mesifa ea triceps, e ka morao ho matsoho mme e ikarabella bakeng sa katoloso ea bona. Ponahalo ea ponahalo le bohlale ba matsoho li thehiloe haholo-holo ke li-triceps, kahoo ntle le ho ikoetlisa mesifa ena e ke ke ea e etsa. E u fa li-ikoetlisa tse 6 tse ntlehali ka li-dumbbells tsa li-triceps tsa banana tseo u ka li etsang lapeng le sebakeng sa boikoetliso.

Ho hlokahala li-triceps tse matla bakeng sa li-push-UPS, li-pull-UPS, litulo tse fapaneng le boikoetliso ba sefuba. Ntle le moo, ho thekesela ka hare ho letsoho moo li-triceps ho leng thata ho theoha leha e le ntlheng ea botle. Triceps banana ba ka koetlisetsoa lapeng le ka tlelaseng ea boikoetliso, 'me bakeng sa boleng ba mojaro oa hae, ho lekane ho ba le dumbbell feela.

Melao ea koetliso ea li-triceps tsa banana

Banana ba bangata ba qoba ho ikoetlisa ka li-triceps, ba tšaba ho ts'oarana ka matsoho kapa ho phahamisa molumo. Ke potlakela ho u tiisetsa, haeba u ikoetlisa ka matsoho a boima bo tlase (5 kg), ha ho "buildup" ea mesifa e ke keng ea etsahala. 'Me ka boima bo eketsehileng mabapi le keketseho efe kapa efe e ntle ea mesifa ha ho joalo - e phahameng o tla baka mesifa ka molumo o monyane mme o tla etsa hore matsoho a bonahale haholoanyane. Empa hobaneng ha ngoanana a ikoetlisa ka li-triceps?

Hobaneng ha banana ba lula ba hloka ho pompa triceps:

• Ha u ntse u tsukutla matsoho, u ntša mesifa ka morao matsohong ebe u felisa ho thella hampe le ho thella.
• Li-triceps tse kenyelletsang boikoetliso bo bongata bakeng sa sefuba, ka hona ntle le mesifa e matla ea li-triceps u ke ke ua khona ho hatela pele boikoetlisong ba sefuba.
• Ho hlokahala li-triceps tse matla ho etsa li-push-UPS, hula-UPS, litšiea, le boholo ba boitlhakiso bo sa fetoheng.
• Li-triceps tse matla le tsona lia hlokahala bakeng sa ts'ebetso ea boleng ba li-asanas tse ngata ho yoga, haeba u rera ho nts'etsapele ntlheng ena.

Joale, ke melao efe ea mantlha eo u hlokang ho e tseba ea banana ho ikoetlisa bakeng sa li-triceps e ne e sebetsa hantle, hantle ebile e le molemo?

Boima ba li-dumbbell tseo u lokelang ho li nka ho koetlisa li-triceps:

• Bakeng sa kholo ea mesifa: boima bo phahameng ba li-dumbbells e le hore u ka etsa li-reps tsa 10-12 ho hloleha ka mokhoa o nepahetseng (bakeng sa banana hangata ho fihlela ho 8-10 kg)
• Bakeng sa mesifa ea molumo o bonolo le ho chesa mafura: boima bo lekaneng ho o etsa hore o utloe mojaro, empa o ka etsa makhetlo a 15-20 (bakeng sa banana hangata ho fihla ho 4-5 kg)
• Etsoe ba qalang: dumbbells 1-2 kg, ka ho eketsa butle-butle boima ba 'mele

Ho feta letsatsi le le leng la ho koetlisa li-triceps:

• Mofuta oa khaleKopanya boikoetliso bakeng sa li-triceps le boikoetliso ba mesifa ea pectoral. Ho ikoetlisa bakeng sa sefuba ho kenyelletsa ho pepeta boima, empa bakeng sa ts'ebetso ena mesifeng ea matsoho ke li-triceps. Ka hona, o nka karolo ka kotloloho ho koetliseng mesifa ea sefubeng. Qala ho ikoetlisa ka ho ikoetlisa bakeng sa mesifa ea pectoral, ebe u tsoela pele ho ikoetlisa bakeng sa li-triceps.
• Khetho e ngoe: kopanya boikoetliso ba boikoetliso ba boikoetliso. Li-biceps le li-triceps ke bahanyetsi ba mesifa, kahoo batho ba bangata ba nka hore koetliso ea bona e kopanetsoeng ke eona tsela e sebetsang ka ho fetisisa ea ho matlafatsa mesifa. Banana ba bang ba khetha khetho ena hobane ho le bonolo ho koetlisa lihlopha tse peli tsa mesifa (biceps le triceps) ka letsatsi le le leng. Bakeng sa ba koetlisetsang karohano makhetlo a 3-4 ka beke, ka letsatsi le le leng, o ka eketsa boikoetliso ho Delta.

Loketse koetliso ea matla le dumbbells:

Melao e 8 ea melao ea boikoetliso bakeng sa banana:

1. Hangata, banana ba lekaneng ho koetlisa li-triceps hang ka beke. Empa haeba u ikoetlisa ka makhetlo a 5-6 ka beke 'me u rata ho sebetsa mesifa ea letsoho, u ka koetlisa triceps habeli ka beke.
2. Haeba u sa batle ho tsoa likotsi le ho chechisa koetliso nako e telele, pele u ikoetlisa bakeng sa li-triceps, etsa mofuthu oa ho futhumatsa. Kamora ho qeta ho ikoetlisa bakeng sa li-triceps, u se ke oa lebala ho otlolla mesifa, ho tla etsa hore koetliso e sebetse hantle. Bakeng sa ho iphuthumatsa ka kotloloho pele o etsa boikoetliso bo ikhethileng, o ka atamela boikoetliso bona ntle le li-dumbbells (kapa ka boima bo fokolang haholo). Sheba khetho ea rona ea boikoetliso ba ho futhumala le khetho ea boitlhakiso bakeng sa ho ikotlolla.
3. Re fana ka lithupelo tse tšeletseng bakeng sa li-triceps, empa eseng hakaalo ho li kenya ts'ebetsong ka letsatsi le le leng. Bakeng sa boikoetliso bo felletseng ba li-triceps ho lekane ho etsa boikoetliso ba 3-4 ka litsela tse 'maloa (mohlala, boikoetliso bo habeli ba ho itšehla thajana le mnohosloinykh e le 'ngoe kapa tse peli). U ka chencha boikoetliso bona kapa nako le nako u fetole lihlopha tsa boitlhakiso thutong ea hau. Leha ho le joalo, hopola hore libaka tse fapaneng tsa 'mele, libalaka tsa triceps li laetsoe ka mekhoa e fapaneng, ka hona ho molemo hore o se tsepamise mohopolo ho boikoetliso bo tšoanang.
4. Haeba u batla ho theola boima ba 'mele, hopola ho ja khaello ea likhalori. Haeba u batla ho aha mesifa, ja ka bongata bo setseng ba khalori 'me u je liprotheine tse lekaneng (2-2. 5 g ea protheine ka 1 kg ea boima ba 'mele). Hape bala ka phepo e nepahetseng.
5. Haeba u batla ho theola boima ba 'mele, etsa bonyane makhetlo a mabeli ka beke ho ikoetlisa ka pelo bakeng sa khalori e eketsehileng e tukang le ho matlafatsa metabolism.
6. Hopola hore ho fihlela litholoana tse sebetsang, ho bohlokoa ho koetlisa 'mele oohle, eseng feela libaka tsa mathata. Haeba u hloka moralo o qaqileng haholoanyane oa koetliso ea matla, sheba sengoloa sa rona: koetliso ea matla bakeng sa basali: moralo + oa boikoetliso.
7. Boikoetliso bo latelang bo loketse ts'ebetsong lapeng le boikoetliso. Bonolo ba ho ikoetlisetsa jimi ke mefuta e fapaneng ea li-dumbbells, ka hona o ka fumana boima bo nepahetseng le mojaro o ntseng o eketseha nakong e tlang. Empa ho koetlisa li-triceps lapeng ntle le ho tela litholoana. Lekhetlo la pele ho koetlisa li-triceps lapeng u ka sebelisa libotlolo tsa polasetiki ho fapana le li-dumbbells.
8. Ho bohlokoa ho utloisisa hore butle-butle, mesifa ea hau e tla tloaela mojaro, ka hona ke ntho e lakatsehang ha nako e ntse e feta ho eketsa boima ba li-dumbbells. Bakeng sa tloaelo ea lapeng ho bonolo ho reka dumbbell e senyehang e lumellang hore o fetole boima ba 'mele.

Ho ikoetlisa bakeng sa li-triceps tse nang le li-dumbbells

Boholo ba boikoetliso ba li-triceps tse nang le li-dumbbells - bo ikhethile, ha li nke karolo lihlopheng tse ling tsa mesifa. Ka hona, ha u ikoetlisa u lokela ho utloa moroalo o le holim'a li-triceps. Haeba ho se joalo, o kanna oa sebelisa boima bo fokolang haholo kapa ho na le liphoso mokhoeng. Ka kopo hlokomela hore nakong ea boikoetliso bakeng sa li-triceps tse nang le li-dumbbells lehetleng la hao (Letsoho le kaholimo ho ea setsoeng) e lula e eme. Ho tsamaisa feela forearm. Laola ntlha ena ho pholletsa le sehlopha. Etsa boikoetliso hantle, ntle le li-jerks.

Ke makhetlo a makae ao u lokelang ho a pheta:

• Bakeng sa kholo ea mesifa: 10-12 e khutlela ka li-4-5 sets ka letsohong le leng le le leng ka boima bo phahameng
• Bakeng sa mesifa ea molumo o bonolo le ho chesa mafura: 15-20 reps, 3-4 atamela letsoho ka leng ka boima bo mahareng

E 'ngoe le e' ngoe ea boikoetliso bona e ka kengoa tšebetsong pele ka letsoho le leng ebe e ngoe, le matsoho a mabeli ka nako e le ngoe. Khetho ea pele e u lumella ho etsa boikoetliso ka boqhetseke, kaha o tla hloka ho laola letsoho le le leng feela (letsoho la mahala le ka tšoara karolo e kaholimo ea letsoho le leng ho le boloka le eme). Khetho ea bobeli e thata haholo, empa e na le chelete e ngata ho ea ka pono ea nako.

Ke leboha li-gifs mocha oa youtube Live Live Girl.

1. Bench o tobetsa dumbbell ka lebaka la hlooho

Tobetsa bencheng ea Dumbbell ka lebaka la hlooho - e 'ngoe ea boikoetliso bo sebetsang ka ho fetesisa bakeng sa li-triceps tse nang le li-dumbbells. Ema o otlolohile ka matsoho ka bophara ba mahetla, khutlela morao ka ho otloloha. Nka li-dumbbells ka mor'a hlooho ea hau, likhahla li shebile siling. Ho exhale, phahamisa li-dumbbells ka ho otloloha, karolo ea letsoho kaholimo ho setsoe e lula e eme. Tšoara metsotsoana e seng mekae 'me u theole li-dumbbells morao ka mor'a hlooho ea hau.

Boikoetliso bona bo ka etsoa ka setulo, sena se tla thusa ho qoba phetiso ea mojaro ho tloha triceps ho ea morao. Mochine oa khatiso oa benche ea Dumbbell ka lebaka la hlooho e lutseng e sirelletsa haholoanyane, 'me benche ea dumbbell e tobetsa e eme hantle hore e khone ho kopanya mesifa ea morao.

2. Eketsa matsoho morao letsoapong

Ema maoto a hao a arohane ka mahetla, khumama mangole hanyenyane 'me u sekamise mokokotlo oa hau e le hore u se ke oa thellela le ho se phethole mokokotlo. Nka dumbbell ka letsohong, koba litsoeng ka tlasa li-dumbbells tse neng li le sefubeng. Ho exhale otlolla matsoho setsoeng, ho siea letsoho le kaholimo le eme. Matsoho a tšoana le 'mele. Tšoara metsotsoana e seng mekae 'me u khutlele sebakeng sa ho qala.

3. Mochine oa khatiso oa Fora o nang le li-dumbbells

Robala bencheng, fitball kapa fatše. Tšoara li-dumbbells ka ho otloloha, matsoho a otlolla holimo holimo ka bophara ba mahetla. Ho exhale, theola matsoho a hau ho ea mahetleng 'me forearm e thehiloe hantle. Tšoara metsotsoana e seng mekae ebe u khutlisetsa matsoho sebakeng sa ho qala. Mahetla a lula a eme nakong eohle ea boikoetliso.

Boikoetliso ba Mnogocwetnye bakeng sa li-triceps

Ntle le boikoetliso ba ho itšehla thajana bakeng sa li-triceps li khothaletsa boikoetliso ba mnogocwetnye ho li-triceps. Ntlha ea pele, li kenyelletsa mosebetsi oa palo e kholo ea mesifa le ho qobella 'mele oa hau ho sebetsa ka katleho. Ea bobeli, li fana ka mojaro o sebetsang.

Ke makhetlo a makae ao u lokelang ho a pheta:

• Bakeng sa kholo ea mesifa: 10-12 reps, 3-4 approach
• Bakeng sa mesifa e bonolo ea molumo le ho chesa mafura: 15-20 e khutlisetsa li-2-3 sets

1. Push-UPS e nang le matsoho a fokolang

Haeba u koetlisa sefuba le triceps ka letsatsi le le leng, hangata li-push-UPS e se e ntse e le karolo ea boikoetliso sefubeng. Tabeng ena, o ka chencha: mokhoa o le mong oa ho sutumetsa-UPS, mokhoa o le mong oa ho sutumetsa-UPS ka ho hlophisoa ha matsoho ka li-triceps.

Karolo ea li-push-UPS tse shebileng triceps ke tse latelang. Ntlha ea pele, sena se na le mokhoa o moqotetsane oa matsoho, 'me haufinyane ho beha letsoho la letsoho ho e mong, matla a tla laela li-triceps. Taba ea bobeli, haeba u sutumelletsa UPS bakeng sa li-triceps, litsoeng li haufi le 'mele ebe li khutlela morao, eseng lehlakoreng. Li-push-UPS tse joalo hangata li thata hore o tle o itlwaetse ho li tsamaisa ka mangole.

Kaofela ka push UPS le mokhoa oa ho etsa

Kapa mona ho fapana, ho thoeng triangolo sutumelletsa baholo:

2. Reverse push-UPS ho tloha bencheng

Reverse push-UPS leha e le boikoetliso bo bonolo ho feta push-UPS, empa li hloka ho etsa mesifa e matla ea li-triceps. Revers push-UPS hangata li etsoa ho tloha bencheng, empa haeba u batla u ka li matha ho tloha fatše. Ho thatafatsa boikoetliso bona, o ka otlolla maoto mme o se ke oa ba khumama mangoleng.

Kaofela ka reverse push-UPS ho tloha bencheng

3. Ho atolosoa ha letsoho ka lebanta

Boikoetliso bona bo ka etsoa ho fapana le boikoetliso ba ho itšehla thajana, "Ho eketsa matsoho matsoapong". Molemo oa boitlhakiso "Ho eketsa letsoho ka letheka" ke ofe? Taba ea mantlha, boikoetliso bona bo sebetsa le mesifa ea mpa le mokokotlo. Taba ea bobeli ke hore boemo bo sa tsitsang bo mahetleng bo thusa ho sebelisa mesifa e mengata ea mmele o kaholimo le o tlase, ka hona boikoetliso ba 'mele bo tla sebetsa hantle haholo. Taba ea boraro, boikoetliso bo botle joalo bo eketsa lebelo la pelo, le thusang ho chesa likhalori.

Ema maemong a mapolanka, matsoho a phomotse fatše eseng liatla le litloloko. Maoto a sephara hanyane bakeng sa boemo bo tsitsitseng. Ho koba setsoe, hula sekoti sefubeng, tšoarella bakeng sa motsotsoana o arohaneng 'me u sutumetse sekoti morao ho fihlela letsoho le otlolohile ka botlalo. Ka katoloso ea lehetla la letsoho (karolo ea letsoho kaholimo ho setsoe) e lula e tsitsitse. Tšoara boemo bona metsotsoana e seng mekae ebe u koba letsoho la hao setsoeng. Ebe u khutlela sebakeng sa mapolanka. Ka kopo hlokomela hore nakong ea boikoetliso mokokotlo o lula o otlolohile, 'mele o tsitsitse, noka e boreleli (ha e ea holimo kapa tlase).

Liphetolelo tsa boikoetliso ba li-triceps

Re u fa likhetho tse 'maloa tsa boikoetliso bakeng sa li-triceps. U ka khetha e 'ngoe ea likhetho ho chencha likhetho tsena tse tharo kapa u iketsetse moralo oa hau oa boikoetliso bakeng sa li-triceps. Haeba o sebetsana le tahlehelo ea mafura ka litekanyo tse bobebe (kapa ha ho hlokahale hore o boloke li-dumbbells tse boima), o ka etsa reps ea 15-20 letsohong le leng le le leng.

Khetho ea 1

• Push-UPS ka matsoho a fokolang: 8-10 reps x 2-3 lihlopha
• Bench o tobetsa dumbbell ka lebaka la hlooho: 10-12 reps x 4 lihlopha
• Otlolla matsoho hape 10-12 reps x 4 lihlopha
• Khutlela Push-UPS ka bencheng: 10-12 reps x 3-4 mokhoa

Khetho ea 2

• Push-UPS ka matsoho a fokolang: 8-10 reps x 2-3 lihlopha
• Mochini oa khatiso oa benche oa Fora o nang le li-dumbbells: 10-12 reps x 4 lihlopha
• Bench o tobetsa dumbbell ka lebaka la hlooho: 10-12 reps x 4 lihlopha
• Ho atolosoa ha letsoho ka lebanta: 10-12 reps x 3 lihlopha

Khetho ea 3

• Khutlela Push-UPS ka bencheng: 10-12 reps x 3-4 mokhoa
• Mochini oa khatiso oa benche oa Fora o nang le li-dumbbells: 10-12 reps x 4 lihlopha
• Bench o tobetsa dumbbell ka lebaka la hlooho: 10-12 reps x 4 lihlopha
• Ho atolosoa ha letsoho ka lebanta: 10-12 reps x 3 lihlopha

Sengoliloeng se thathamisa boikoetliso ba mantlha bakeng sa banana bao u ka bo etsang lapeng kapa boikoetliso. Se ke oa lebala sena se senyenyane empa se le bohlokoa ho latela pono ea botle le mesifa ea matla.

Bona hape: Mekhoa e metle ea ho ikoetlisa e nang le li-dumbbells lapeng.

Bakeng sa kholo ea molumo le mesifa, Lihlomo le sefuba ka li-dumbbell, koetliso ea boima