Ndị na-egwu egwuregwu mgbe ha na-echefu echefu iji mepụta ahụ maka "muscle" dị otú ahụ, dị ka triceps. A na-achọpụta obere ihe na-aga azụ n'azụ aka (n'ihu, ọ dịghị ahụ anya!) Ma ọ bụghị nsogbu - ma kpọmkwem tupu mmalite nke mmiri. E wepụtara site na mbadamba akwa na uwe mgbochi ya tinyere ọkpọ, ọ dịghịkwa mkpa iji dochie ogige anụ ahụ. Tụkwasị na nke ahụ, ọ bụrụ na a naghị elekọta ubu ruo ogologo oge, aka uwe n'ozuzu nwere ike ịghọ obere ma jikwa ubu ha dabara adaba, ha ga-amalite ịdaba n'ime akpụkpọ ahụ.
Ka ọ dịgodị, a ga-ebelata ogwe aka nke aka ya nanị site na ịgbatị ogwe aka. N'ezie, na-enweghị cardio, abụba agaghị aga ebe ọ bụla, ma ọ bụrụ na ị tinye ụbụrụ na akwara ahụ, si otú ahụ na-eke ọkpụkpụ muscle siri ike, nkwụsị na olu nke ubu ga-enwe ike ibelatalata. Nuances nke ọzụzụ
Ngwunye triceps, na-arịwanye elu na mpịakọta, onye nnọchiteanya nke inwe mmekọahụ zuru oke siri ike: hormones agaghị ekwe. N'ozuzu, ọ dịghị mkpa ka ndị inyom chebe onwe ha site na ịtụgharị n'ime ụmụ nwanyị na-esi ike na ụmụ nwanyị nke nwere ike ịhụ foto ha na magazin ndị a na-etinye n'ahụ ahụ: n'ihi nke a, ị ga-azụ ọzụzụ kwa ụbọchị ma ọ bụghị otu awa. Mgbe izu abụọ ma ọ bụ atọ n'izu, a ga-esiri ike ịchọta ụbụrụ nke triceps nke ubu a - ma ọ ga-ekwe omume buru ibu.
Ọ bara uru icheta na triceps na-arụsi ọrụ ike na mmemme e mere iji mụọ ụbụrụ nkuchi. Ya mere, tinye ọzụzụ na mpempe akwụkwọ, mgbe ahụ na igbe ahụ abaghị ya uru: ma rụọ ọrụ na mpaghara abụọ n'otu ụbọchị, ma ọ bụ na nkuzi ahụ, ṅaa ntị na ara na biceps, na oge ọzọ na-agbanye azụ azụ. N'agbanyeghị, na-arụ ọrụ nke ọma na triceps anaghị abụkarị ihe karịrị izu iji nye oge ahụ ike.
Ọdịiche nke ọdịdị nke ụbụrụ triceps mgbe ụfọdụ na-akpali echiche na otu n'ime ebe a nwere ike ịrụ ọrụ iche iche, ma nke a abụghị eziokwu. Ọ dịghị ihe omume ọ bụla dịpụrụ adịpụ maka ngwunye ọ bụla, n'oge a na-enye ọzụzụ niile. Otú ọ dị, ọ bụrụ na ọ dị mkpa, enwere ike ịgbanwe obere ihe a. Ọ bụrụ na ịchọrọ ịrụ ọrụ ahụ dị n'akụkụ nke ahụ, ọ ka mma iji aka gị rụọ ọrụ, mgbe a na-arụ ọrụ ahụ site na isi ya.
Mgbatị nke aka na onye expander
Were aka abụọ jide otu onye na-agba ọsọ, na-ejide ụkwụ aka ekpe gị n'elu eriri roba ma jide nke abụọ. Tinye ụkwụ aka nri na expander nke mere ụkwụ ji dị n'ogo nke hips. Mee ogwe aka n'elu isi gị. Ihe isi ike belata, pịa akwara muscle. Na mpaghara lumbar, chekwaa ihe na-ezighị ezi. Legide anya n'ihu. Na ịmị ọkụ, jiri nwayọọ nwayọọ belata ogwe aka gị n'azụ gị. Jide n'aka na na njedebe, a na-ekwu okwu ihu na ihu. Mgbe ahụ, belata triceps ma bulie aka gị n'elu mkpochapu. Ọkpụkpụ ahụ kwesịrị ime naanị na nkwonkwo ụkwụ, akụkụ ndị ọzọ niile nke ogwe aka ahụ adịghị mma. Meeghachi ugboro ugboro 10-15, weghachite otu ma ọ bụ abụọ nkeji ma megharịa ahụ ọzọ.
Na-eduga ogwe aka na-enwe mkpirikpi
Guzo na anọ anọ. N'aka aka nri, were ụda, gbanye aka ekpe. Mkpụrụ nke azụ na pịa tense. Bipu aka nri gị ma bulie ubu gị ka o yie ala. Ogologo ikpere ụkwụ kwesịrị ikwe. Were ume ma kpoo ume, na-agbaji triceps, gbanye ogwe aka. Jide n'aka na akụkụ nke elu nke ogwe aka na-akwụsị. N'elu elu, aka kwesiri ịgbatị ya na ime ala. Kpochapuo ka ekwenyeghi ya. Mgbe ị na-ekpo ọkụ, gbanye ogwe aka gị n'ụzọ dị ntakịrị na ikuku, ọzọkwa ịkụda ya. Tinyegharịa mmega ahụ ugboro iri na abụọ, gbanwee aka gị.
Push-up si BOSU
Enwere ike ịchọta ebe dị elu site na bench dị ala ma ọ bụ nwelite elu na akwụkwọ. Gaa n'ihu BOSU na ikpere gị, tinye aka gị na elu nke obosara. Mkpịsị aka nkwekorita kwesịrị ịbụ n'okpuru ubu, a na-agwa mkpịsị aka ahụ ka ọ kwụsị. Ọkpụkpụ anụ ahụ. Mee ntakịrị na-agagharị n'ihu. N'inwu ahihia, na-adọtaghachi azụ, gbadaa ruo mgbe ubu na ihu na-etolite n'akụkụ aka nri. Rịba ama na aka kwesịrị ịkwaga n'ahụ. Na vydoelokti kwadoro, ma ọ bụghị ruo ọgwụgwụ. Megharịa ugboro ugboro-ugboro 10-12. Mee ngwa ngwa otu nkeji ma ọ bụ abụọ ma soro ụzọ abụọ ọzọ.
Push-up si bench na azụ
Nọdụ ala na bench ma ọ bụ oche. Aka na-adabere na nsọtụ oche ahụ, na-etinye nchara na obosara. Jide mkpịsị aka gị na-ele anya n'ihu. Jiri nzọụkwụ dị n'ihu n'ihu gị. Gbanye ụkwụ gị ma tinye ha n'ala. Were arọ nke ahụ gị n'aka. Pịa akwara. A ghaghị agbatị ọkpụkpụ azụ nke eriri ụkwụ na otu akara. Site n'ike mmụọ nsọ, gbanye ala, na-agbanye aka. N'okwu a, a ga-enyeghachi aka n'olu. Na njedebe oge, a ghaghị ịpụta akụkụ aka nri n'agbata oghere na njedebe.
N 'ikpochapu, na-akụda ahụ ike aka, laghachi n'ọnọdụ mbụ. Ebulala ikpe ahụ site na nkwado ahụ ma jide n'aka na ọ na-agagharị na ala.
French na-edegharị na bodibar
Enwere ike iji dochie mmanya site na barbell barbell. Dina n'elu bench. Ụkwụ kwesịrị ịnọ kpam kpam n'ala. Were ahụ-balb na-adịgide adịgide (mkpịsị aka na-ese n'ebe ị nọ) na obosara nke ubu ma bulie ya na aka esetịpụrụ aka karịa n'elu obi. Na ntanye, gbadaa ogwe aka gị na elbows ma buru bodybard n'egedege ihu. Na njedebe, ubu na ihu agha ga-etolite aka nri. Na ikpochapu nsogbu na triceps ma gbatị ogwe aka gị. Lezie anya na ubu na nkwonkwo aka ya adịghị agbanwe ọnọdụ ahụ: mmegharị ahụ ga-adị na nkwonkwo aka. Mee usoro atọ nke 10-12 repetitions.
Pịa Elu
Dina ala n'elu oche, ụkwụ na-eguzo n'elu ala. Were mkpanaka ma ọ bụ osisi si na mmanya ahụ na-ebugidesi ike (a na-eduzi aka gị n'aka gị), na-etinye brushes obere karịa obosara n'ubu. Aka na-agbatị elu ka ozu ahụ dị n'isi gị. Isi, ubu, ma ọ bụ aka na-ejikarị aka n'egedege ihu (a na-echekwa ihe na-emeghị ka ọ dị ala). Bugharịa ogwe aka ma belata ogwe aka na bench, ogwe aka ga-adị n'akụkụ aka. Enweghị ezumike, gaa ọsọ ọsọ, na-agbapụ aka n'ahịrị, na-eme ka onye ahụ nwee ike elu, nke mere na ọ na-apụta na ọkwa obi. N'ịkụ anụ, belata ahụ. Ozugbo ubu metụrụ akpụkpọ ụkwụ ahụ, malite ozugbo ịmegharị ahụ. Tinyegharịa ugboro iri na abụọ, mee nkwụsịtụ ma mezue ụzọ abụọ ọzọ.
French Press
Nọdụ ala n'elu bench ma ọ bụ oche, gbanwee azụ gị, gbatịa akwara nke ndị na-ebipụta akwụkwọ akụkọ, wepụ scapula; N'ebe dị ala, a na-echekwa ihe na-ezighị ezi. Pịa squeegee n'etiti ọbụ aka, jide ya na mkpịsị aka gị, ma bulie ya n'elu ogwe aka elu n'elu isi gị. A na-eche ihu ahụ n'ihu. N'ịkụ anụ, gbanye triceps ma gbadaa ikpere ụkwụ, ji nwayọọ nwayọọ jiri aka ahụ na-agbada ogwe aka gị. Rịba ama na a ga-ama aka ikpere ụkwụ n'elu ụlọ. Azụ na-anọgide na-enweghị ihe ọ bụla, ọ bụ naanị ikiri ụkwụ na-arụ ọrụ. N 'ikpochapu, mechie triceps ọzọ n'otu ụzọ ahụ, ka ị na-ehulata ogwe aka gị, gbanwee ha. Mee ọtụtụ nzaghachi dịka i nwere ike na-enweghị na-agbasa usoro (na-enyereghị onwe gị aka na azụ azụ). Mee ngwa ngwa otu minit ma obu ab uo ma kwughachi ihe omume ah u ot ut u ugboro.