Bench wokudhinda nhete kubata triceps: Lead unyanzvi

Pashure Newbie zvikanzwika yokurovedza muviri, izvozvo akarasika kubva siyana siyana zvokushandisa. Unogona vanoripira murairidzi kana pasina chokwadi kuti zvichava kukwanisa kudzidzisa zvakanaka. The chikuru zvakanakira chisarudzo ichi ndechokuti murairidzi achakwanisa vanochera chirongwa chokudzidzisa, arambe Kugara uchishanyira vanhu yokurovedza muviri, inonzi yakachengeteka munguva yechiitwa. Asi pane zvainovhiringidzawo, akadai: hombe murairidzi marii uye ngozi iri nyore kuti ruzivo kune murayiridzi.

Kana waachangoroora vakasarudza kuita pachako, chinhu chokutanga vanofanira kutanga nawo zvepfungwa. Unofanira kuzvimisira, anoenda yokurovedza muviri kuneta; zvakaoma sei haana, asi nguva dzose unofanira kukosora zvose. Uyewo inokosha nomuimbirwo chichabudirira kupedza pachako kuti zvokudya, nokuti hazvibviri kuti vabudirire mune mutambo zvabuda pasina kudhayeta.

Diet patinenge

Tisati takurukura rakamanikana kubata bhenji wokudhinda triceps aro dzakasiyana, zvinokosha kutaura mashoko mashoma pamusoro zvokudya. Kana tsandanyama muchiuto vanofanira kuderedza mafuta yaunodya kusvika razero. Unofanira kuchinja menu dzavo kuitira kuti zvokudya yaiva yakawanda mapuroteni uye nepakati carbs yakaoma uye akapotsa zvachose nokukurumidza. Chokwadi chokuti puroteni zvinokosha kuvaka tsandanyama fibers, makabhohaidhiretsi kunzwisisa kupa muviri pamwe simba, iyo inodiwa kuti hakumbofi michina mikuru. Quick sezvo makabhohaidhiretsi nekusiyana, kuwedzera pfupi nguva ropa shuga, iro zvino iiswe mafuta.

Bench wokudhinda nhete kubata triceps: Lead unyanzvi

Chiitwa ichi raisanganisira zvose vakuru triceps: lateral, medial uye refu. Uyewo kusimbisa pasi pectoralis chikuru uye clavicular kupesana.

Huru chikanganiso kuti beginners vari:

• maoko akarembera uko muviri ane barbell anova asina kunobudirira;
• zvakare yakamanikana kutaba barbell;
• yakawandisa uremu, nokuti muviri une kushandisa dzimwe tsandanyama, panzvimbo huru;
• Asiwo shoma uremu, nokuti chii muviri asingadi kuwana zvinodiwa mupfungwa pamusoro mitoro uye tsandanyama regai kukura.

The chikuru zvakanakira muviri ichi ndechokuti zvikuru nyore kudzidza. Zviri inoshanda chaizvo uye rinobvumira kuti nokukurumidza Implementation kwakakodzera unyanzvi kuvaka tsandanyama. Mumwe vaviri (pamwe French zhimom) Muchiitwa vari zvikuru triceps pumped.

Sarudzai uremu unogona kusimudza.

1. Vata pamusoro pabhenji uye anofarirwa mutsipa panguva pamafudzi upamhi, kureva daro pakati maoko dzinofanira 20-25 masendimita. Kana iwe kununura kusanzwa bhenji wokudhinda, kunzwisisa inogona akawedzera. Simudzirai mumutsipa panguva chipfuva pamwero. Kana zvichibvira, kumbira shamwari inishuwarenzi iwe.
2. Maoko noku muviri zvishoma nezvishoma nechepazasi inspiratory goko, usazvidza kubata chipfuva (nechokwadi pamutsipa haina vakarwa pazviri) uye -oma kuti wechipiri. Zvakakosha kuti richikwidibira pamusoro uwandu kuna chipfuva yakanga yakareba nokusimudza danho.
3. Pashure wechipiri vanopfuura, uye zvishoma nezvishoma exhale, simudza projectile. Pamusoro zviri nani kwete kutwasanudza emaoko ako kusvikira kumagumo. Zvinokoshawo kuva nechokwadi chokuti Kapuranga haana akagwagwadza kumativi, uye noku chipfuva.

Bench wokudhinda nhete kubata triceps rinofanira kudzokororwa 8 kusvika 12 nguva, muna matatu kana mana mharidzo. Kana unogona kumutsa chihuri kuti vanopfuura 12 nguva, zvakakodzera kuwedzera uremu, kana asingasviki sere, ipapo kuderedza, kana muviri haazogumisi chero mhinduro.

Pane misiyano maviri yechiitwa - the French wokudhinda uye bhenji tigoshingairira pamusoro deva pabhenji.

dzvanya French

70% of maoko triceps, uye wokudhinda French - Nde chiitwa kuchipomba. Kana uchida kuva zvakawanda maoko-inflated, muchina wokudhinda French dzinofanira kusanganisirwa mu chirongwa chako yokudzidzisa. Sezvo akakurumbira pakati beginners uye nyanzvi, izvi kushandisa navo kunogona kuonekwa mune anenge ose yokurovedza muviri.

Basa rinoitwa chete kugokora. triceps musoro zvose zvinobatanidzwa (medial, refu, lateral), uyewo mubasa pectoral tsandanyama, pamafudzi uye honokono.

Pasinei nokuti Nzira maekisesaizi ichi nyore, vamwe vatsva vacharamba vanokanganisa. Kuti tidzivise navo, ngatitarisei nazvo danho nedanho.

Chidobi benching French

1. Unofanira kuwana yokurovedza muviri rakamanikana bhenji. Vata pariri uye mutore curved mutsipa, emaoko bulging nechomukati, kwete kunze. Hands dzinofanira vertically kumutswa kumusoro. Iva nechokwadi chokuti mutoro ndiko chete triceps maoko uye haina richiparadzirwa munyika ruoko. Unogonawo muise tsoka dzenyu pamusoro pabhenji, kwete pasi - saka zvichaitika kunyange tibudirire.
2. Slow kufema, kutanga kuderedza pakapuranga kuti pahuma, vakafugama maoko uye, sezvo zvakaita zhimom yakamanikana kubata, zvishoma kubata pahuma. Chenjerai kuti uwandu haatsauswi uye maoko hwakakungwa panguva emaoko kunyatsoteerera. -oma kwekanguva uye kutanga sezvo zvishoma nezvishoma sezvo imi exhale kusimudza mutsipa kumusoro. Chenjerai kuti murege kukwira pamusoro "zambuko".

Bench wokudhinda mumwe deva pabhenji

Kana iwe pinda chero mumba, uchaona dzoro kune chinjikira nomuzariro uye regai pabhenji zvokunamata. Asi ichi ndicho chimwe chezvinhu zvakanakisisa zviitwa kuti kupomba pachipfuva netsandanyama. Vazhinji chikanganiso yokusarudza rakamanikana kubata bhenji wokudhinda triceps uye kukanganwa pamusoro venhau pamusoro deva pabhenji.

Kana kutarira muviri basa, unogona kuona kuti ivo pumped chipfuva zvachose, asi kana iwe enzanisa navo vatsva, zvinova pachena kuti rechipiri yokumusoro pectoral tsandanyama dzinenge ropa. The ndechokuti vari kuita bhenji wokudhinda chete pamusoro chinjikira nemizariro, izvo pumps rezasi pectoral tsandanyama pane kushandisa pamusoro. Uye nokuti nokuputsa musoro unofanira kuita zvakawanda uye bhenji tigoshingairira pamusoro deva pabhenji.

Chidobi nokuti chikwidzo deva pabhenji

1. Isa pabhenji pa necheparutivi, kana makumi matatu madhigirii kana mana. Kuchengeteka kurema kuti unogona simudza pamutsipa ugorara pasi pabhenji. Kunzwisisa mutsipa pamafudzi-upamhi oga, simudza zvakafanana pamusoro zamu. Regai uku mutsipa wako nokuchengeta maoko ako. Nokuramba wakaomerera panzira kugadzirisa makumbo pasi, zvakazara chakatsindirwa achangopfuura pasi.
2. Uchifemera, zvishoma nezvishoma kudzikisa chihuri kuti kubata chipfuva -oma kuti wechipiri. Pashure wechipiri exhale zvishoma nezvishoma simudza pamutsipa kusvika pamusoro pfungwa, zvakazara zvokumanikidzira pectoral tsandanyama. Dzokorora 8 kusvika 12 nguva, muna matatu kana mana mharidzo. Iva nechokwadi kuti hapana Kutsauka kumashure, uye regai kuzarura shure uye mapfudzi kure pabhenji.

Total kuti kufadza tinobatsirwa kurovedzwa, zvinosanganisira purogiramu izvi zvitatu mhando kurovedza ane barbell triceps.