Boikoetliso bo 7 bakeng sa koetliso ea triceps lapeng

Litaba

• U ka etsa joang ho ikoetlisa ka triceps
• 1. Litekanyetso bencheng
• 2. Katoloso ea li-triceps tse emeng
• 3. Ho bua leshano katoloso
• 4. Triceps e khutlela morao
• 5. Ho phahamisa letsoho ka morao
• 6. Ho sekama ha letsoho ho sekametseng
• 7. Lepolanka la forearm
• Seo u lokelang ho se etsa kamora koetliso
• 1. Ho otlolla holimo
• 2. Ho otlolla hlooho

Ho koetlisa li-triceps lapeng ho bonolo, ho bonolo ebile ho thusa ho fihlela lipheo tse fapaneng, ho tloha ho toning, ho fokotseha ha flaccidity, ho eketsa molumo oa mesifa ho ntlafatsa tšehetso ea litsoeng, ho tenyetseha le matla a letsoho mme ho lokela ho eketsoa ts'ebetsong ea boikoetliso beke le beke.

Boikoetliso ba li-triceps bo ka etsoa ka boima ba 'mele kapa ntle le ts'ebeliso ea boima ba' mele, leha ho le joalo ho bohlokoa ho ela hloko maemo a mmele le mefokolo ea mmele ho qoba mofuta ofe kapa ofe oa kotsi e kang ho phatloha ha triceps kapa tendonitis, mohlala. Ke ka lebaka leo o lokelang ho futhumala pele o ikoetlisa, o le khetho e ntle ea ho phahamisa matsoho le ho ea hosele, makhetlo a 'maloa ka lebelo le potlakileng kapa ho etsa li-jacks tse tlolang, mohlala.

Morero ke ho etsa tlhahlobo ea bongaka pele u qala ho ikoetlisa le ho ba le tataiso ho tsoa ho mosuoe ea ithutang 'mele ea tlamehang ho bonts'a boima ba boikoetliso bo bong le bo bong.

U ka etsa joang ho ikoetlisa ka triceps

Koetliso ea triceps lapeng e ka etsoa makhetlo a 2 ho isa ho a 3 ka beke, ka lihlopha tse 2 ho isa ho tse 3 tsa makhetlo a 10 ho isa ho a 12, ho latela boikoetliso. Morero ke ho khetha boikoetliso bo 3 ho isa ho bo 4 ka boikoetliso bo bong le bo bong.

Mekhoa e meng ea ho ikoetlisa bakeng sa ho ikoetlisa ka lapeng ke:

1. Litekanyetso bencheng

Li-triceps tse bencheng li thusa ho sebetsa matla le mamello ea li-triceps, ntle le mesifa ea mahetla, mokokotlo le mokokotlo, e thusang ho matlafatsa mesifa ena le ho ntlafatsa botsitso le boits'oaro. Ho etsa boikoetliso bona ha ho hlokahale ho sebelisa litekanyo, setulo kapa benche feela.

Mokhoa oa ho etsa: nka setulo kapa benche, lula bencheng 'me u behe liatla tsa hau setulong, haufi le lirope tsa hau. Boloka matsoho a hau setulong 'me u tsamaise' mele oa hao pele, maoto a hao a otlolohile. Koba litsoeng, u theole 'mele oa hau hohle kamoo u ka khonang ho fihlela litsoeng li theha lehlakore la 90 degree, li ts'ehetsa boima ba' mele oa hao matsohong. Sututsa mmele ho ya hodimo ho qala motsamao hape. Etsa lihlopha tse 3 tsa makhetlo a 10 ho isa ho a 12. Haeba boikoetliso bo le thata haholo, o ka bo etsa o khumame ka mangole mme o tlise maoto a hau pela mmele ho etsa metsamao e hodimo le tlase.

2. Katoloso ea li-triceps tse emeng

Katoloso ea li-triceps e emeng e sebetsa ka matla a li-triceps, deltoids le trapezius mme e tlameha ho etsoa ka ho sebelisa boima ba 'mele joaloka dumbbell kapa, haeba o sena eona, o ka beha pakete e le' ngoe kapa ho feta ea 1 kg ea raese kapa linaoa ka mokotleng oa mokotla. , kapa sebelisa botlolo ea liphoofolo tse ruuoang le lehlabathe ka hare, mohlala.

Mokhoa oa ho etsa: u eme u otlolotse maoto ka bophara ba letheka, tšoara boima ka matsoho ka bobeli ka mor'a hlooho ea hao, litsoeng li kobehile, 'me li etsa lehlakore la likhato tse 90. Phahamisa boima ka ho otlolla matsoho hodimo mme o theole letsoho la hao morao butle. Ho bohlokoa ho boloka mpa e le thata le mokokotlo oa hao o otlolohile.

Motsamao o lokela ho etsoa ka ho hema moea ha matsoho a le ka morao le ho ntša moea ha o hloa ka matsoho. Haeba ho le thata ho ikoetlisa u ntse u eme, u ka e etsa u lutse, ha feela tlhokomelo e nkuoa ho boloka mokokotlo o otlolohile. Mofuta o mong oa boikoetliso bona ke ho sebelisa boima letsohong le leng le le leng. Boikoetliso bona bo ka etsoa ka lihlopha tse peli ho isa ho tse 3 tsa makhetlo a 10 ho isa ho a 12.

3. Ho bua leshano katoloso

Li-triceps tse paqameng ke khetho e 'ngoe e ntle bakeng sa li-triceps, kaha e sebetsa ka matla, mamello, ntle le ho hlohlelletsa keketseho ea mesifa le bophahamo ba modumo. Ho fihlela sepheo sena, mohlala, ho lokela ho sebelisoa litekanyo tse kang li-dumbbells, li-barbells kapa libotlolo tsa lapeng tse nang le lehlabathe ka hare.

Mokhoa oa ho etsa: robala fatše 'me u khumame maoto a hao hanyenyane e le hore maoto a hao a be sephara fatše. Tšoara boima ka letsohong le leng le le leng, otlolla matsoho ho ea holimo. Ebe o koba litsoeng ka morao ho fihlela matsoho a hau a nang le litekanyo a le haufi le mahetla a hau. Khutlela sebakeng sa ho qala. Pheta motsamao ona makhetlo a 10 ho isa ho a 12, u etse lihlopha tse 2 ho isa ho tse 3.

4. Triceps e khutlela morao

The triceps kick ke boikoetliso bo thusang ho fumana matla le mesifa sebakeng sena mme e lokela ho etsoa ka ts'ebeliso ea boima ba 'mele joalo ka botlolo ea dumbbell kapa phoofolo ea lapeng ka lehlabathe, mohlala.

Mokhoa oa ho etsa: ema ka mangole o kobehile mme o itshetlehe ka mokokotlo wa hao o otlolohile. Tšoara boima ka letsoho le le leng ebe u beha letsoho le otlolohileng tumellanong le 'mele. Koba letsoho le tšoereng boima pele, ka sekhahla sa likhato tse 90 setsoeng. Mokhoa o mong oa ho etsa boikoetliso bona ke ho ts'oara boima ka letsohong le leng le le leng mme o tsamaee ka matsoho ka bobeli ka nako e le 'ngoe. Haeba ho le thata ho etsa motsamao o emeng, o ka ts'ehetsa lengole le leng bencheng kapa setulong, mohlala. Pheta motsamao ona makhetlo a 8 ho isa ho a 12 ebe u pheta ka letsoho le leng. Boikoetliso bona bo ka etsoa lihloohong tse 3 ho isa ho tse 4.

5. Ho phahamisa letsoho ka morao

Ho phahama ka morao ho sebetsa ho matla le ho hanyetsa li-triceps, ntle le mesifa ea mahetla e thusang ho boloka boemo le botsitso. Boikoetliso bona bo lokela ho etsoa ka ts'ebeliso ea boima ba 'mele joalo ka li-dumbbells mme, haeba o sena tsona, o ka sebelisa botlolo ea phoofolo ea lapeng ka metsi kapa lehlabathe kapa mekotla e nang le 1 kapa 2kg ea raese kapa linaoa ka' ngoe.

Mokhoa oa ho etsa: ema, otlolla maoto ka bophara ba mahetla 'me u khumame mangole hanyenyane. Tšoara boima ka letsohong le leng le le leng, matsoho a hau a hokahane le 'mele oa hau. Butle-butle phahamisa matsoho ho ea bophahamong ba mahetla ebe o khutlela butle butle moo o qalang teng. Ho bohlokoa ho ts'oara mpa, ho hula moea ha matsoho a ntse a tsamaellana le 'mele oa hau,' me o ntša moea ha o phahamisa matsoho. Etsa lihlopha tse peli ho isa ho tse 3 tsa makhetlo a 10 ho isa ho a 12.

6. Ho sekama ha letsoho ho sekametseng

Ho sekama ha letsoho ho sekametseng ke boikoetliso bo thusang ho matlafatsa le ho hanyetsa li-triceps, biceps le deltoids.

Mokhoa oa ho etsa: nka bokaholimo ho etsa tšekamelo ea 'mele oa hau joalo ka setuloana, setulo, ho hula hampe, bolo ea boikoetliso kapa sethala sa boikoetliso. Ts'ehetsa matsoho a hau holim 'a sebaka se sekametseng, matsoho a matahane le' mele oa hau, ho feta bophara ba mahetla le maoto fatše. 'Mele o lokela ho otloloha ha morao o tsamaellana le' mele. Kontraka mpa ea hao, u kobe litsoeng ho fihlela sefuba se ama bokaholimo 'me se khutlela sebakeng sa ho qala. U ka etsa lihlopha tse 2 ho isa ho tse 3 tsa ho pheta-pheta tse 8 ho isa ho tse 10 ka 'ngoe, u phomola ho tloha metsotsoana e 60 ho isa ho e 90 lipakeng tsa li-set.

7. Lepolanka la forearm

Boto ea forearm e nkuoa e le boikoetliso bo felletseng, kaha e sebetsa li-triceps, mpa, mokokotlo le mesifa e meng ea 'mele joalo ka li-biceps le mahetla. Ketsong ena ha ho hlokahale ho sebelisa litekanyo kapa li-dumbbells.

Mokhoa oa ho etsa: robala ka mpeng ebe o phahamisa 'mele oa hau, o ts'ehetsa feela matsoho le menoana ea hau fatše, o lula o kokotse mpa le mameno, hlooho le' mele li otlolohile, li hokahane le mokokotlo oa hau. U lokela ho lula boemong bona nako e telele kamoo ho ka khonehang. U ka qala ka metsotsoana e 30 'me butle-butle eketsa nako. Boikoetliso bona ha bo etsoe ka tatellano.

Seo u lokelang ho se etsa kamora koetliso

Kamora koetliso ea triceps, ho otlolla ho lokela ho etsoa ho thusa ho khatholla mesifa, ho theola mesifa, ho ntlafatsa maemo, ho eketsa ho potoloha le ho thibela likotsi.

1. Ho otlolla holimo

Ho otloloha ho otlolohileng ho lokela ho etsoa ka boemo bo emeng ho lumella li-triceps hore li otlolohe hantle, ho eketsa ho fetoha ha maemo le mefuta ea metsamao ea matsoho.

Mokhoa oa ho etsa: u eme ka maoto a bophara ba mahetla 'me mangole a kobehile, beha letsoho la hao le letona' meleng oa hao mahetleng. Ka letsoho la hao le letšehali, tšoara letsoho la hao le letona sebakeng sena ka ho tobetsa letsoho la hao le letona sefubeng sa hao. Tšoara boemo bona metsotsoana e 30 ebe u pheta ka letsoho la hao le letšehali. U ka pheta-pheta makhetlo a 3 ho isa ho a mane letsohong ka leng.

2. Ho otlolla hlooho

Ho otlolla hona, ho lumella ho otlolla li-triceps, sefuba le mokokotlo, mme ho tlameha ho etsoa ho ema kapa ho lula.

Mokhoa oa ho etsa: phahamisa letsoho 'me u kobe setsoe, u behe letsoho la hao mokokotlong kapa ka morao molaleng oa hau. Ka letsoho la hao le leng, hula setsoe ho ea hloohong ho otlolla litlolo tsa hau. Etsa motsamao ona metsotsoana e 20 ho isa ho e 30. Pheta ka letsoho le leng. Boikoetliso bona ha bo etsoe ka tatellano.