Wadanne darussa zaku iya gina triceps yadda yakamata?

Triceps brachii babban rukuni ne na tsoka wanda ya mallaki kusan 2/3 na ƙarar hannu kuma yana da babbar dama ga hauhawar jini da ƙarfin ƙarfi. A cikin labarin, zamu gano ko wane irin motsa jiki ne yake da inganci kuma yadda ake horar da wannan tsoka a gida da kuma motsa jiki.

Yin aiki tsokoki

Duk wani motsa jiki na triceps ta wata hanyar ko wata ya shafi dukkan katakan sa uku:

1. Kaikaice.
2. Mai tsawo.
3. Matsakaici.

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Da zarar kun miƙa triceps - alal misali, lokacin da kuka runtse ƙulli ko dumbbell a lokacin latsawar Faransa, to mafi tsananin dogayen katakai suna aiki. Idan mahimmancin aikin ya kasance daidai kan raunin da aka samu na triceps, kamar yadda yake a cikin latsa benci tare da kunkuntar riko, faɗaɗa makamai a kan babba na sama ko turawa a kan sandunan da ba daidai ba, to, layin gefen zai yi aiki da ƙarfi.

A cikin dukkanin ƙungiyoyi masu haɗin gwiwa da yawa, nauyin kuma yana faɗuwa akan daddarorin gaban tsokoki da ƙananan tsokoki. Hakanan, latsawa tana yin aiki tsayayye a kusan dukkanin ayyukan triceps.

Nasihun horo na Triceps

Fewan ka'idoji kaɗan don yin aikin motsa jiki:

• Zaɓi nauyin aiki daidai kuma ƙayyade zangon wakilci. Don manyan kayan aiki, haɗa ƙarfin aiki (8-12 reps) da yin famfo (15-20 reps) a cikin jadawalin horo. Amma ka tuna cewa motsa jiki ba zai yi tasiri ba idan baka ji tsokoki suna aiki ba. Ya kamata ku ji triceps suna kwangila da miƙawa tare da kowane maimaitawa.
• Ara nauyi a hankali a hankali yayin yin turawa a kan sandunan da ba daidai ba. Wannan ɗayan ɗayan motsa jiki ne na rauni. Zai fi kyau a sanya wannan aikin kusa da ƙarshen motsa jiki kuma a yi aiki tare da ɗan nauyin da bai dace ba.
• Lokacin yin latsawar Faransanci, yana da mahimmanci a mai da hankali kan miƙa triceps yayin mummunan yanayin motsi (lokacin sauka). Yakamata ya ninka sau 2 ko ma sau 3 da ɗaga aikin. Dukan fa'idar wannan aikin ya ta'allaka ne da wannan. A wasu motsi, ba za ku iya miƙa kan tsakiyar ba sosai. Kodayake girmamawa akan mummunan lokaci yakamata ayi a duk motsa jiki don wannan ƙungiyar tsoka.
• Rage girman yaudara (jujjuyawar jiki) yayin yin kari na kari. Ginin yana cire wannan aikin daga kowane ma'ana kuma yana cire duk kayan daga tsokoki na ƙugu.
• Yi amfani da duk hanyoyin da ake da su don haɓaka ƙarfin horo. Triceps wani karamin rukuni ne na tsoka: idan kuna son ganin ci gaba sananne, kuna buƙatar ƙare shi sosai. Yi reps na ɗan lokaci bayan gazawa, nemi abokin tarayya ya taimake ka kayi wasu ofarin reps, “gama” tare da ƙaramin nauyi bayan kowane saiti mai nauyi - duk waɗannan suna aiki sosai akan triceps. Amma kar a cika shi. Wannan tsoka kuma yana aiki sosai a lokacin motsa jiki na kirji da delta. Motsa jiki da yawa na triceps na iya haifar da ƙarancin aiki da rashin ci gaba.
• Yi amfani da lokacin hutawa tsakanin saiti: shimfiɗa kayan aikinka. Thearin sassauƙan tsokokin ku sune, mafi kwanciyar hankali zakuyi atisaye a cikakke. Hakanan zai inganta yin famfo da sadarwa na neuromuscular, shimfida fascia da rage yiwuwar rauni.
• Gwaji tare da shirin raba ku. Ana iya horar da Triceps tare da kirjinku, baya, kafadu, ko biceps. Zaɓi zaɓin da ya fi dacewa a gare ku, ko sauya bambancin kowane wata.
• Karya tsakanin saiti bazai wuce mintuna 1-1.5 ba. Wannan zai kara yawan gudan jini zuwa ga tsokoki masu aiki, kuma tsokoki ba za su sami lokacin yin sanyi ba bayan nauyi mai yawa. Wataƙila kawai banda yana da nauyi, matsattsun matse matsewa, inda aka sami izinin hutawa don dawowa.
• Idan kun horar da hannayenku a wata rana daban, kuyi aiki a cikin taurari - da farko ku jujjuya triceps ɗinku sannan kuyi aiki da biceps ɗinku. Triceps ya fi girma, tsoka mai ƙarfi kuma yana buƙatar ƙarin nauyi don girma. Saboda haka, yana da kyau a fara loda shi yayin da kake cike da kuzari. Bugu da kari, yayin da kuke yin biceps, triceps din zai kasance yana hutawa, wanda zai iya rage lokacin hutu.

Mafi Kyawun motsa jiki

Yawan motsa jiki da motsa jiki, da karin abubuwanda ake buƙata don haɓakar triceps da zaku ƙirƙiri. Tare da jini, duk abubuwan gina jiki da ake buƙata don hauhawar jini za su shiga ƙungiyar tsoka mai aiki.

Koyaya, wannan baya nufin koyawa hannu yakamata ya ɗauki tsawon awanni, a lokacin da kake da lokacin yin atisaye 10 ko sama da haka. Don cikakken nazarin dukkan nau'ikan triceps 3, atisaye 3-4 sun isa sosai, wanda zai ɗauki aƙalla mintuna 30-40. Bari muyi nazarin darasi mafi inganci da fasalin su.

Bench latsa tare da kunkuntar riko

Wannan aikin motsa jiki ne na motsa jiki na tsokoki. Kar ka dauki sunan shi ma a zahiri: Nisa tsakanin hannayen ka ya zama ya fi takaita da fadada kafada. Wannan zai samar da cikakken yanki na triceps kuma zai kiyaye ku daga rashin jin daɗi a hannu, kafadu da guiwar hannu.

Duk cikin hanyar gabaɗaya, yana da mahimmanci a kiyaye gwiwar hannu kusa da jiki kamar yadda zai yiwu, to ingancin wannan aikin zai ƙaru. Idan ya kasance da wahalar riƙe sandar a cikin matsayi, yi latsa tare da ɗan riko a cikin Smith. Wannan zai sa motsa jiki ya zama mai keɓewa ta hanyar rage damuwa akan tsokoki masu daidaitawa.

Jaridun Faransa

Wannan ɗayan mafi kyawun motsa jiki don ginin triceps. Yana ba ka damar jaddada kaya a kan ƙanƙanwar doguwar tsaka-tsakin, kuma su ne suka saita gani "girma" na hannu. Don yin wannan, saukar da aikin kamar yadda ya kamata kuma ka ɗan ɗan tsaya a ƙarshen wurin.

Ka tuna cewa wannan zaɓin don yin aikin yana da damuwa kuma yana buƙatar shimfiɗa mai kyau, saboda haka kana buƙatar bincika ƙarfin ka yadda yakamata kuma karka wuce shi da nauyin awo. Manyan kaya masu nauyi (daga kusan kilo 50) suma ana da tabbacin "kashe" gwiwar hannu. Sabili da haka, wannan aikin yakamata a sanya shi na biyu ko na uku a cikin shirin ku kuma ayi shi ta hanyar fasaha kamar yadda zai yiwu.

Mafi sau da yawa, ana buga jaridar Faransa tare da barbell a benci na kwance:

Lokacin yin motsa jiki a kwance, zai fi kyau a rage ƙugu a bayan kai, kusa da bayan kai. A cikin matsayi na farko, hannayen ba za su kasance masu jingina ga jiki ba, amma a ɗan gajeren kusurwa zuwa kai. Don haka, koda a cikin wannan yanayin (da kuma duk hanyar da aka bi), abubuwan raɗaɗɗen za su kasance masu wahala kuma saboda haka za mu iya ɗan rage nauyin aikin don aminci.

Yin amfani da dumbbells na iya ɗan rage damuwa a kan jijiyoyi da jijiyoyin gwiwar gwiwar hannu, kodayake motsi ya zama da ɗan wahala. Koyaya, saboda ƙuntataccen riko, zaka iya rage dumbbells harma ƙasa da ƙara trarin triceps naka:

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Kyakkyawan zaɓi don canji shine yin latsa Faransa yayin zaune akan benci ko tsaye. Kada mu manta kar mu yada gwiwar hannu sosai ga bangarorin, amma kuyi kokarin kiyaye su a daidai matakin a duk cikin saitin:

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Hakanan a cikin wannan rukunin za'a iya danganta shi da tsawo tare da dumbbell ɗaya da hannu biyu daga bayan kai. Motar tana kama da ta bencin Faransa, amma zai yi wuya a jefa kuma a riƙe babban dumbbell.

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Bambancin motsi na ƙarshe shine haɓaka hannu ɗaya tare da dumbbell daga bayan kai. Wannan aikin 'yan mata sukan yi shi:

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Dips a kan sandunan da ba daidai ba

Wannan aikin motsa jiki ne mai haɗin gwiwa wanda aka rarraba kayan tsakanin tsokokin pectoral da triceps. Don ɗorawa daidai tsoka na kafaɗa na kafaɗa, ci gaba da kasancewa da miƙa kai tsaye a cikin dukkanin hanyoyin. Babu lankwasawa gaba ko zagaye kashin baya a cikin yankin thoracic. Kiyaye gwiwar hannu kusa da jiki, kuma kar a yada shi baya, in ba haka ba duka nauyin zai koma zuwa ƙananan tsokoki na pectoral. A wannan yanayin, zai yi kyau idan tazarar da ke tsakanin sanduna ta fi ta kafadu kaɗan kawai.

Babu buƙatar sauka sosai kamar yadda ya yiwu, wannan zai haifar da rashin jin daɗi ne kawai a cikin haɗin gwiwa da jijiyoyi. Sauke kanka kasa har sai kusurwar dama tayi tsakanin gabanka da babanka. Lokacin da zaka iya sauƙaƙe saiti 3-4 tare da nauyinka, yin aƙalla maimaita 15, sanya ƙarin nauyi.

Ensionara kan toshe

Wannan motsa jiki ne na musamman don yin aiki na cikin gida na shugaban triceps. Kodayake wannan shine mafi kankantar sashi na tsoka, kuna buƙatar keɓe lokaci zuwa gare shi kamar sauran, tunda shi ke saita fasalin "kofaton doki" na triceps. Yawancin lokaci wannan aikin yana ƙare da motsa jiki na makamai.

Don kara yawan gudan jini zuwa ga tsoka brachii, yi aiki a hankali ba tare da amfani da zuciyar ka ba. Kar ka manta game da girmamawa akan mummunan lokacin motsi. A lokacin da aka kara tsawo na hadin gwiwar gwiwar hannu, a murza triceps din yadda zai yiwu don dakika 1-2. Adadin maimaitawa bai ƙasa da 12. Latsa gwiwar hannu zuwa haƙarƙarin a duk hanyar da za a bi.

Don "sa ƙugiya" kamar yawancin zaren tsoka kamar yadda ya yiwu, yi amfani da duk abin da ake iya samu a cikin dakin motsa jikinku kuma ku bambanta kamo daga faɗi zuwa kunkuntar (daga motsa jiki zuwa motsa jiki, ba ɗaya ba). Hakanan ana iya yin wannan motsa jiki a cikin hanyar wucewa.

Mafi kyawun zaɓi shine haɓaka igiya:

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Har ila yau mashahuri shine madaidaiciyar madaidaiciya, wanda ke ba ku damar ɗaukar ƙarami kaɗan:

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Wani zaɓi mai ban sha'awa shine ƙarar riƙe hannun hannu ɗaya:

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Turawa

Triceps yana cikin aikin daidai lokacin turawa daga bene tare da kunkuntun saitin makamai. Wannan shi ne cikakken motsa jiki don motsa jiki na gida. Don ƙara ɗaukar layin triceps na gefe, juya hannayenku da yatsunku ga juna. Gwiwar hannu za su nuna a wurare daban-daban, amma a wannan yanayin, wannan zai ƙara haɓaka ƙwanƙwasawa. Hakanan ya cancanci yin matse matse abubuwa (tare da auduga) lokaci-lokaci, suna haɓaka ingantaccen ƙarfin fashewar kayan mashin ɗinku.

Wannan kuma ya haɗa da turawa daga benci ko wani tsawa:

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Tsaka tsaki Riko Dumbbell Press

Wannan aikin yana kama da na dumbbell na yau da kullun akan benci na kwance. Bambancin shine kasancewar riko a nan tsaka tsaki ne, wato, dabino yana kallon juna, kuma ba ga kafafu ba. Lokacin rage dumbbells, yi kokarin kiyaye gwiwar hannu kusa da jikinka yadda ya kamata, maimakon yadawa zuwa bangarorin. A wannan yanayin, baku buƙatar taɓa bawo, kiyaye su a ɗan tazara daga juna.

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Kickbacks

Wannan aikin yana dumbbell yana juyawa baya tare da dan wasan yana tsaye a lankwashe. Kickback za a iya yi tare da dumbbell ɗaya a madadin ko biyu a lokaci ɗaya.

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Gangara ya kamata yadda ya kamata ya zama jikin ya kusan zama daidai da bene. Zaka iya jingina akan benci ko ma kwanciya akan cikinka.

A madadin, zaku iya yin kickback akan ƙananan toshe:

Cigaban ci gaba

Mun gano wanne motsa jiki yake motsawa. Koyaya, babu wani motsa jiki da zai ba da sakamakon da ake buƙata idan baku inganta ayyukan ku a kowane motsa jiki ba.

Akwai hanyoyi da yawa don yin wannan:

1. Inara cikin ma'aunin aiki. Hanyar tana da mahimmanci mahimmanci don motsa jiki na asali, amma don keɓewa yana da kyawawa don haɓaka ƙaruwa da aka yi amfani da shi a hankali - ba shakka, ba ga lalacewar fasaha ba. Anyi haka kamar haka: kunyi kwatancen 3 na buga benci tare da kunkuntar riko tare da nauyin kilogiram 80 don reps 10. Don motsa jiki na gaba, gwada nauyin kilogiram 82.5. Wataƙila, yin maimaita 10 a duk hanyoyin bazaiyi aiki ba, amma kusan 10-8-6 zasu fito. Ci gaba da aiki tare da wannan nauyin har sai kun isa 10-10-10. Sannan kara nauyin aiki da wani kilogiram 2.5.
2. Asingara yawan maimaitawa. Bari mu ce kun sami damar yin saiti 3 na matsin lamba na Faransanci a cikin tsayayyar dabara ta reps 12. Weight a wannan yanayin ba shi da mahimmanci. Domin motsa jiki na gaba, gwada yin reps 13 ba tare da fasa fasa ko ƙara lokacin hutu tsakanin saiti ba. Nan gaba - 14, sannan - 15. Bayan haka, dan ƙara nauyin sandar, sake sauke zuwa maimaitawa 12 kuma maimaita duka.
3. Theara yawan hanyoyin. Lokacin da zaka iya yin aiki sau uku na kowane motsa jiki, ɗauki wani saiti. Adadin maimaitawa da sauran lokutan basu canza ba. Volumeara ƙarfin horo (a cikin iyakoki masu dacewa) yana da ƙarfin ƙarfafawa ga ci gaba.
4. Newara sababbin motsa jiki... Wannan dabarar ta dace ne da gogaggun 'yan wasa. Idan kana jin kamar motsa jiki uku ko huɗu basu isa su cika kayan kwalliyar ka ba, ƙara wani aikin a shirin ka. Farawa tare da keɓewa da haske, idan hakan bai isa ba, gama atisayen hannunka tare da latsa benci na Faransa tare da ƙwanƙwasa ko turawa daga sanduna tare da ƙarin nauyi. Ana ba da majiya mai zafi a gobe.
5. Rage lokacin hutawa tsakanin saiti. Zai zama da wahala da farko, amma tare da gogewar jijiyoyin ku zasu zama masu juriya: ba zaku rasa yawan aiki ba ta amfani da ɗan hutu kaɗan. A wannan yanayin, zagawar jini a cikin tsokoki zai fi karfi sosai.
6. Theara yawan motsa jiki. Wannan zaɓin zai taimaka wa 'yan wasan da ƙarfin tsoffin hannu ba sa son girma. Akwai dalilai da yawa na dakushewa, amma a mafi yawan lokuta, yawan samun horo mai tsanani da yawa zai sami nasarar warware matsalar. Horar da triceps sau biyu a mako: karo na farko da kirjinka, na biyu tare da biceps naka. Kuna iya yin motsa jiki mai sauƙi a cikin taurari don iyakar famfowa. Wannan ya kamata ya taimake ka ka gina hannunka.

Shirin horo

Duk wani dakin motsa jiki yana da duk abin da kuke buƙata don horar da triceps ɗin ku. Babu takamaiman kayan aiki da ake buƙata. Za a iya samun jere na dumbbell, dandazon benci, sanduna daban-daban, saitin fayafai da kuma na'urar fadada toshe har ma a cikin tsohon dakin karkashin kasa.

Don ɗaukar nauyin katako guda uku da ƙirƙirar abubuwan da ake buƙata don haɓakar tsoka, muna ba da shawarar amfani da makirci mai zuwa:

Zai zama ɗan wahalar da za ayi cikakken horar da kayan kwalliya a gida, yayin da zaɓukan atisaye ke raguwa. Abin da kawai ake buƙata shi ne barbell, saitin fayafai, da dumbbells masu ruɓuwa. Hakanan katako na gida zai zama mai amfani, an haɗa su da kyau kuma basa ɗaukar sarari da yawa.

Kuna iya lilo triceps a gida kamar haka:

A yayin saitin tsoka (da kuma bushewa kuma), ana yawan fitar da triceps a rana daya tare da nono:

Wani babban zaɓi shine ranar hannu, lokacin da aka haɗu da triceps tare da biceps:

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