Makina osokonezeka
Mitundu ya triceps - triceps - imatenga mbali yonse kumbuyo kwa mkono pamwamba pa chigoba ndipo imakhala ndi mitu itatu: yothandizira, yamkati komanso yaitali. Chotsatira ndi chitsimikizo chochokera kwa humer, motalika-kuchokera ku scapula. Kubwera pamodzi, mitu yonse itatu imapanga mimba yolimba, yomwe imaphatikiza pansi pamzere wokhoma. Mutu wautali umatsimikizira kutembenuzira mkono ndi kubweretsa ku thunthu. Ma triceps onse amagwira ntchito pamodzi ndi kuwonjezera kwa mkono mu mzere wokhoma. Mukamachita masewera olimbitsa thupi, mwachitsanzo, zowonjezereka, zopanga manja, ndi zojambula za pectoral zomwe zimakonza malo a mapewa amagwiranso ntchito. Sungani bwino mwagona pa mpira wathanzi, minofu imathandizira.
Zida
Kuti muchite masewerowa, mufunika kusowa makina osokoneza bongo komanso kuwombera chingwe, komanso mpira wathanzi umene mungapeze muzochita masewera olimbitsa thupi.
Kuphunzitsa
Pogwiritsa ntchito minofu ya dzanja lirilonse padera, mungathe kukhala ndi triceps yoyenera ndi yamanzere ndikukwaniritsa minofu.
Mfundo yogwirira ntchito
Mukamachita masewerawa, mudzasamala minofu ya dzanja lirilonse, kotero kuti amphamvu mwa iwo sangatenge katundu wambiri, ndipo mumagwiranso ntchito ma triceps. Mwa lingaliro lake, ntchito yaikulu ya kuphunzitsa mphamvu ndi kukwaniritsa minofu. Minofu yosiyanasiyana ya mbali zonse ziwiri za thupi idzawoneka bwino ndikugwirizanitsa kayendetsedwe kake, komanso kuchepetsa chiopsezo cha kuvulaza.
1. Kutambasula dzanja, kugona pa mpira wathanzi. Kuchita masewera olimbikitsa kumalimbitsa triceps. Tengani dumbbell mu dzanja lanu lamanzere ndikukhala mpira wa thupi. Pambukira ndi mapazi anu, dontani kuti mutu, mapewa ndi mapewa azikhala pa mpira. Mapazi amaima pamtunda, m'kati mwake. Zobaya zimalumikiza, thupi limafanana ndi pansi, makina osindikizidwa amakakamizidwa. Yambani dzanja lanu lamanzere. Chikwapu chimayang'ana mkati. Ikani dzanja lanu lamanja kumbuyo kwa dzanja lanu lamanzere kumunsi patsinde. Pambuyo pokonza malo a thupi ndi mpukutu, gwirani mkono wakumanzere. Pang'onopang'ono tsambani mkono wanu. Chitani zonse zobwereza poyamba ndi imodzi, kenako ndi dzanja lina.
2. Kutambasula kwa mkono mu mimba. Kuchita masewera olimbikitsa kumalimbitsa triceps. Tengani chithunzithunzi m'dzanja lanu lamanja. Lembani bondo lanu lakumanzere ndi kanjedza pa benchi. Thupi liyenera kukhala lofanana ndi pansi. Sungani minofu ya makina osindikizira ndikugwirizanitsa mapewa. Dzanja lamanja liwerama pangodya 90 °. Dzanja pamwamba pa nsanamira likufanana ndi pansi, chikwangwani chimayang'ana mkati. Pogwiritsa ntchito mapewa ndi mmphepete, yongolani mkono kuti ubwerere pansi. Pang'onopang'ono bwererani ku malo oyamba. Chitani zonse zobwereza poyamba ndi imodzi, kenako ndi dzanja lina.
3. Kutambasula mkono pa ndodo. Kuchita masewera olimbikitsa kumalimbitsa triceps. Yang'anani ndi wophunzitsiyo kuti asamuke. Miyendo yonyamulira mbali, maondo akuyendetsa. Tengani chogwirira cha pamwamba pamanja mu dzanja lamanja. Chikwapu chimayang'ana pansi. Gwiritsani mkono wakanja pa ngodya ya 90 °, utawu umakanikizidwa ku thunthu. Ikani dzanja lanu lamanzere pa chiuno chanu. Lowani makina osindikizira. Sungani mapewa a mapewa, phulani mapewa. Kukhazikitsa malo a mapewa ndi mmphepete, pang'onopang'ono tsambani dzanja lamanja pansi. Pang'onopang'ono bwererani ku malo oyamba. Chitani zonse zobwereza poyamba ndi imodzi, kenako ndi dzanja lina. Chitani zovuta 2 pa sabata, ndikupangitsa minofu kupuma kwa maola 48 pakati pa ntchito. Njira yoyamba ndiyo kuchita zolemetsa pang'ono, pang'onopang'ono kumawonjezera njira yachitatu. Pambuyo masabata 4-8, pitani ku msinkhu wapamwamba. Kuti muchite ntchito ya triceps, tsatirani mfundo zazikuluzikulu: Tsatirani njira yoyamba yogwiritsira ntchito ndi dzanja lamanzere, kenako pumulani mphindi 1-2 ndikubwereza mndandanda wa maulendo awiri osasintha dzanja lanu. Kenaka pangani gawo lophunzitsira zozungulira ndi dzanja lamanja.