Manyan kyawawan shirye-shirye guda 6 na yan mata a gida da cikin zauren

Triceps shine tsoka mai tsini, wanda yake a bayan hannaye kuma shine ke da alhakin tsawaita su. Bayyanannun gani da kaifin hannuwan ne akasarin keɓaɓɓun keɓaɓɓu ne, don haka ba tare da motsa jiki wannan tsoka ba zai iya yi. Bada muku 6 mafi kyawun motsa jiki tare da dumbbells don triceps ga yan mata waɗanda zaku iya yi a gida da kuma dakin motsa jiki.

Ana buƙatar ƙaƙƙarfan triceps don tura-UPS, ja-UPS, tsaye daban-daban da motsa jiki don kirji. Kari akan haka, yin jujjuyawa tare da cikin hannu inda masu kwalliyar, da wuya su sauka ko da ta fuskar kyau. 'Yan matan Triceps za a iya horar da su a gida da dakin motsa jiki, kuma don ingancin kayan aikin sa, ya isa samun dumbbell kawai.

Dokokin horo na yankuna mata uku

Yawancin 'yan mata suna guje wa yin atisaye akan gogewa, don tsoron musafaha ko ƙara ƙarfi. Na yi sauri in sake tabbatar maka, idan ka yi atisaye na hannu da nauyin nauyi (kilogiram 5), babu “ginawa” tsokoki da ba zai faru ba. Kuma tare da ƙarin nauyi game da duk wani ƙaruwa da za'a samu a cikin ƙwayar tsoka ba haka bane - high za ku haifar da tsokoki a cikin ƙaramin sautin kuma zai sa hannayen su kasance da bayyane. Amma me yasa yarinyar ke yin atisaye akan goge-goge?

Me yasa 'yan mata koyaushe suke buƙatar yin famfo:

  • Shaking triceps, kuna sautin tsokoki a bayan hannayenku kuma ku rabu da mummunan rauni da saurin.
  • Triceps da ke cikin yawancin atisaye don kirji, don haka ba tare da tsoka mai ƙarfi na triceps ba za ku sami damar ci gaba a cikin atisayen a kirjin sa ba.
  • Ana buƙatar ƙarfi mai ƙarfi don yin tura-UPS, ja-UPS, ginshiƙai, kuma don yawancin motsa jiki a tsaye a madauri.
  • Hakanan ana buƙatar ƙaƙƙarfan triceps don ingancin aiki na yawancin asanas a cikin yoga, idan kuna shirin ci gaba ta wannan hanyar.

Don haka, menene ƙa'idodi na yau da kullun da kuke buƙatar sanin yara mata don motsa jiki don triceps ya kasance da inganci, inganci da amfani?

Menene nauyin dumbbells da za a ɗauka don horar da triceps:

  • Don ci gaban tsoka: matsakaicin nauyin dumbbells saboda haka zaka iya yin reps 10-12 zuwa gazawa tare da ingantacciyar dabara (ga yan mata yawanci har zuwa kilogiram 8-10)
  • Don sautin tsokoki da ƙona mai: isasshen nauyi don jin nauyin, amma zai iya yin 15-20 reps (ga 'yan mata yawanci har zuwa 4-5 kg)
  • Ga sabon shiga: dumbbells 1-2 kilogiram, tare da haɓaka ƙaruwa a hankali

Fiye da rana ɗaya don horar da motsa jiki don triceps:

  • Kayan gargajiya: hada atisaye don yankuna uku tare da atisayen tsokoki. Motsa jiki don kirji ya haɗa da matse nauyi, amma don wannan aikin a cikin tsokoki na hannaye akwai yankuna uku. Sabili da haka, yana da hannu kai tsaye wajen horar da ƙwayoyin kirji. Fara motsa jiki tare da motsa jiki don tsokoki na pectoral, sa'annan ku ci gaba da motsa jiki don ƙwanƙwasa.
  • Wani zaɓi: hada motsa jiki motsa jiki motsa jiki biceps. Biceps da triceps sune tsokoki-masu adawa, saboda haka mutane da yawa sunyi la'akari da haɗin haɗin gwiwa su shine hanya mafi inganci don ƙarfafa tsokoki. Wasu 'yan mata suna zaɓar wannan zaɓin saboda yana da sauƙi don horar da rukuni biyu na tsokoki (biceps da triceps) a rana ɗaya. Ga waɗanda suke yin horo na tazara sau 3-4 a mako, a rana ɗaya, kuma kuna iya ƙara atisaye akan Delta.

Shirya ƙarfin horo tare da dumbbells:

12 Min Triceps Workout - Dumbbell Tricep Motsa jiki - Home Triceps Exercises Motsa Motsa jiki Tricep

8 daga cikin ka'idojin motsa jiki na 'yan mata:

  1. Yawancin lokaci 'yan mata sun isa su horar da yara sau ɗaya a mako. Amma idan kayi ƙarfin horo sau 5-6 a mako kuma kuna son yin aiki akan ƙwayoyin hannu, zaku iya horar da triceps sau biyu a mako.
  2. Idan baku so ku ji rauni kuma ku jinkirta horo na dogon lokaci, to kafin ku fara atisayen don yankuna uku, kuyi dumin dumi. Bayan kammala atisaye don yankuna uku, kar a manta da shimfida tsokoki, hakan zai sa horarwa tayi tasiri sosai. Don ƙarin dumi-dumi kai tsaye kafin aiwatar da takamaiman motsa jiki, zaku iya yin kusanci ɗaya da wannan aikin ba tare da dumbbells ba (ko da nauyi kadan). Duba zabin mu na motsa jiki da kuma zabin atisaye don mikewa.
  3. Muna ba da atisaye shida don triceps, amma ba lallai bane a aiwatar da su duka a rana ɗaya. Don cikakken aikin motsa jiki na triceps ya isa ayi motsa jiki 3-4 ta hanyoyi da yawa (alal misali, atisayen keɓewa biyu da mnogosloinykh ɗaya). Kuna iya canzawa waɗannan darussan ko kuma canzawa lokaci zuwa lokaci a cikin darasinku. Koyaya, ku tuna cewa wurare daban-daban na jiki, tran kwalliyar da aka ɗora ta hanyoyi daban-daban, don haka ya fi kyau kada ku mai da hankali kan ayyukan motsa jiki ɗaya.
  4. Idan kana son rage kiba, ka tuna cin karancin kalori. Idan kana son gina tsoka, to ka ci tare da rarar kalori kuma ka ci isasshen furotin (2-2. 5 g furotin a cikin kilogiram 1 na nauyin jiki). Har ila yau karanta game da abinci mai gina jiki.
  5. Idan kana so ka rasa nauyi, yi a kalla sau biyu a cikin aikin motsa jiki na mako don karin ƙona calori da haɓaka metabolism.
  6. Ka tuna cewa don samun sakamako mai tasiri, yana da mahimmanci a horar da dukkan jiki, ba kawai yankunan matsalolin mutum ba. Idan kuna buƙatar cikakken tsari game da ƙarfin ƙarfafawa, kalli labarinmu: ƙarfin horo ga mata: motsa jiki + shirin.
  7. Ayyuka masu zuwa sun dace don aiwatarwa a gida da dakin motsa jiki. Saukin horo a cikin dakin motsa jiki shine nau'ikan dumbbells, don haka zaka iya samun sauƙin nauyin mafi kyau da haɓaka kaya a nan gaba. Amma don horar da triceps a gida ba tare da sadaukar da sakamako ba. Lokaci na farko don horar da kayan kwalliya a gida zaka iya amfani da kwalaben roba maimakon dumbbells.
  8. Yana da mahimmanci a fahimci cewa sannu a hankali, ƙwayoyin ku za su saba da kayan, saboda haka yana da kyawawa a kan lokaci don ƙara nauyin dumbbells. Don aikin gida yana da dacewa don siyan dumbbell wanda zai iya ba ku damar daidaita nauyi.

Atisayen keɓewa don yankuna tare da dumbbells

Yawancin atisaye don ƙwanƙwasawa tare da dumbbells - keɓe, ba sa shiga sauran ƙungiyoyin tsoka. Sabili da haka, lokacin da kuke motsa jiki ya kamata ku ji cewa nauyin yana kan triceps. Idan ba haka ba, watakila kuna amfani da ƙananan nauyi ko kuma akwai kurakurai a cikin fasaha. Lura cewa yayin motsa jiki na goge goge kafada (babba babba zuwa gwiwar hannu) ya zauna tsaye. Motsawa kawai yayi. Sarrafa wannan batun a cikin aji. Yi darussan ba tare da matsala ba, ba tare da jerks ba.

Sau da yawa maimaitawa don aiwatarwa:

Kowane ɗayan waɗannan darasi ana iya aiwatar da farko da hannu ɗaya sannan ɗayan, da kuma hannaye biyu a lokaci guda. Zaɓin farko yana ba ku damar gudanar da aikin sosai da gwaninta, saboda kuna buƙatar sarrafa hannu ɗaya kawai (hannun kyauta yana iya riƙe ɓangaren sama na ɗaya hannun don kiyaye shi tsaye). Zabi na biyu ya fi rikitarwa, amma ya fi tattalin arziki bisa mahangar lokaci.

Godiya ga gifs youtube channel Live Fit Yarinya.

1. Bench press dumbbell saboda kan

Dumbbell bench latsawa saboda kai - ɗayan mahimmancin motsa jiki na triceps tare da dumbbells. Tsaya kai tsaye tare da hannaye a fadin kafada, baya madaidaiciya. Takeauki dumbbells a bayan kai, gwiwar hannu suna kallon silin. A kan numfashi, daga dumbbells kai tsaye, bangaren hannu sama da gwiwar hannu ya kasance a tsaye. Riƙe na secondsan daƙiƙo kaɗan kaɗan kaɗa dumbbells a bayan kai.

Hakanan za'a iya yin wannan aikin a wurin zama, wannan zai taimaka don kauce wa canja wurin kaya daga triceps zuwa baya. Dumbbell benci ya buga saboda kai a wurin zama ya fi insulating, kuma dumbbell benci latsawa a tsaye domin wani ɓangare ya shiga tsokoki na baya.

2. Mika makamai a cikin gangare

Tsaya tare da kafarka kafada kafada baya, dan lankwasa gwiwoyinku kuma karkatar da baya don haka kada kuyi laushi kuma kada ku zagaye kashin baya. Aauki dumbbell a hannu, lanƙwasa gwiwar hannu a ƙasan dumbbells ɗin a matakin kirji. A kan shaƙar ya miƙe hannaye a gwiwar hannu, barin barin babba a tsaye. Makamai suna layi daya da jiki. Riƙe na secondsan daƙiƙo ka sake komawa wurin farawa.

3. Latsa Faransa tare da dumbbells

Kwanciya a benci, ƙwallon ƙafa ko bene. Auki dumbbells madaidaiciya riko, hannaye suna miƙe tsaye a sama a faɗin kafada. A kan fitinar, saukar da hannayenka ƙasa zuwa kafada kuma gaban goshinka ya kafa kusurwa madaidaiciya. Riƙe don secondsan daƙiƙo kuma dawo da makamai zuwa matsayin farawa. Kafadu suna tsaye a ko'ina cikin aikin.

Mnogocwetnye motsa jiki don triceps

Baya ga atisayen keɓewa don triceps ya bada shawarar mnogocwetnye motsa jiki akan triceps. Na farko, sun haɗa da aikin mafi yawan tsokoki kuma suna tilasta jikinka yin aiki da kyau. Na biyu, suna ba da aikin aiki.

Sau da yawa maimaitawa don aiwatarwa:

1. Tura-UPS tare da kunkuntar tsari na hannaye

Idan ka horar da kirji da kuma triceps wata rana, to tura-UPS galibi sun kasance ɓangare na motsa jiki akan kirji. A wannan yanayin, zaku iya canzawa: hanyar kusanci ta turawa-UPS, daya kusantar tura-UPS tare da kunkuntar tsarin hannaye akan triceps.

Yanayin tura-UPS tare da mai da hankali kan triceps shine mai zuwa. Da farko, wannan yana ɗaukar kunkuntar ƙirƙirar hannu, kuma mafi kusantar sanya tafin hannunka ga juna, da ƙarfi zai ɗora kayan aikin. Abu na biyu, idan ka tura UPS don maganan, gwiwar hannu kamar suna kusa da jiki kuma suna komawa, ba gefe ba. Irin wannan tura-UPS galibi suna da wahala saboda haka zaka iya aiwatar da su akan gwiwoyin sa.

Duk game da tura UPS da yadda ake yi

Ko a nan irin wannan bambance-bambancen, abin da ake kira triangle tura UPS:

2. Baya tura-UPS daga benci

Komawa tura-UPS duk da cewa sun fi motsa jiki sauki fiye da tura-UPS, amma kuma suna buƙatar yin ƙarfin tsokoki na triceps. Sauya turawa-UPS galibi ana yin su ne daga benci, amma idan kuna so za ku iya tafiyar da su daga bene. Don rikitar da wannan aikin, zaku iya shimfiɗa ƙafafunku kuma kada ku tanƙwara su a gwiwoyi.

Duk game da tura-UPS daga benci

3. Mika hannu a madauri

Ana iya yin wannan aikin maimakon aikin keɓewa, “ensionarar hannu a gangara”. Mene ne fa'idar motsa jiki "Mika hannu a madauri"? Na farko, wannan aikin yana kara aiki da tsokoki na ciki da na baya. Abu na biyu, yanayin rashin kwanciyar hankali a madauri yana taimakawa wajen amfani da ƙarin tsokoki na babba da ƙananan jiki, don haka motsa jiki zai yi tasiri sosai. Abu na uku, irin wannan kyakkyawan motsa jiki yana kara yawan bugun zuciya, wanda ke da amfani wajen kona adadin kuzari.

Tsaya a wuri mai laushi, tare da hannaye a kwance a ƙasa ba tafin hannu da dumbbells ba. Legsananan kafafu kaɗan don samun kwanciyar hankali. Lankwasa gwiwar gwiwar ka, ka ja dumbbell a kirjin ka, ka rike na dakika biyu ka motsa dumbbell din har sai hannu ya daidaita sosai. Tare da fadada kafadar hannu (bangaren hannu sama da gwiwar hannu) ya kasance gyarawa Riƙe wannan matsayin na 'yan daƙiƙo kaɗan sannan lanƙwasa hannu a gwiwar hannu. Sa'an nan kuma koma matsayin katako. Lura cewa yayin motsa jiki duwawu ya kasance a tsaye, jiki a tsaye yake, ƙashin ƙugu yana da santsi (baya hawa ko sauka).

Sigogin wasan motsa jiki na yankuna uku

Muna ba ku zaɓuɓɓuka masu yawa na motsa jiki don triceps. Zaka iya zaɓar ɗayan zaɓuɓɓuka don canzawa tsakanin dukkan zaɓuɓɓukan ukun ko ƙirƙirar tsarin atisayenku na yankuna uku. Idan kuna aiki akan asarar mai tare da nauyi mai nauyi (ko kawai ba lallai bane ku riƙe dumbbells masu nauyi), zaku iya yin 15-20 reps akan kowane hannu.

Option 1

Option 2

Option 3

Labarin ya lissafa mafi kyawun motsa jiki na yan mata uku wadanda zaku iya yi a gida ko a dakin motsa jiki. Kar ka manta da wannan ƙaramar amma mai mahimmanci daga mahangar kyawawan halaye da ƙarfin tsoka.

Duba kuma: Mafi kyawun motsa jiki tare da dumbbells a gida.

Don sautin da haɓakar tsoka, Makamai da kirji Tare da dumbbells, horar da nauyi

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