Ma triceps anu ndi minofu yamphamvu, koma pamene manja anu akupweteka kapena akugwedezeka, mungafunike kuwapatsa chisamaliro chowonjezereka panthawi iliyonse yosindikizira kapena kutambasula komwe mumachita panthawi yolimbitsa thupi.
.css-16acfp5 {-webkit-text-decoration: underline;kukongoletsa malemba: pansi pa mzere;zolemba-zokongoletsa-manenedwe: 0.125rem malemba-zokongoletsa-mtundu: #d2232e;mawu-pansi-pansi-kuchotsa: 0.25rem mtundu: cholowa ;-webkit-kusintha: onse 0.3 s mosavuta-kutuluka;kusintha: zonse 0.3s mosavuta-kutuluka;}.css-16acfp5:hover{color:#000;text-decoration- color:border-link-body -hover;background-color:yellow;-webkit-transition: all 0.3s, yosalala mkati; kusintha: zonse 0.3s, zosalala mkati;} Dan Giordano, PT , DPT, CSCS Bespoke Treatments, amatiyendetsa kupyolera mu The Best Triceps Stretches Relax Elbows ndi Mapewa.
Ma triceps amapangidwa ndi minofu itatu yosiyana: mutu wapakati, mutu wotsatira, ndi mutu wautali.Zigawo zitatuzi zimasonkhana pamodzi kupanga minofu yomwe ili kumbuyo kwa phewa.Ma triceps ndi minofu yayikulu kwambiri pamapewa ndipo ndi yayikulu kuposa ma biceps.
Triceps imayang'anira chilichonse chomwe chimatambasula chigongono.Mutu wautali wa triceps umathandizanso kukulitsa mapewa chifukwa umatsekera kumbuyo kwa mapewa.Chifukwa cha ntchitozi, ma triceps amagwira ntchito ngati lamulo lothandizira muzochita zambiri zonyamulira zolemera monga makina osindikizira pachifuwa, kukankha, ndi makina osindikizira apamwamba.Kulimbitsa minofu imeneyi kudzathandiza kusintha mayendedwe ena.
Mphamvu si khalidwe lofunika la triceps.Mayendedwe ambiri amachokera ku kusinthasintha kwa zigongono ndi mapewa, zomwe zimatanthawuza kuyenda kwa triceps.
Ngati manja anu ali olimba komanso opweteka pambuyo pochita masewera olimbitsa thupi nthawi yayitali, kutambasula kungathandize.Kutambasula kumathandizanso kukulitsa mayendedwe anu ndikupanga mayendedwe ena ndi malo osavuta (monga kutsogolo).
Ngati mukuphunzira ndi barbell, mwayi ndiwe kuti muli patsogolo kwambiri.Apa ndi poyambira mayendedwe okweza zolemera monga squat yakutsogolo ndi makina osindikizira apamwamba, komanso pomaliza mayendedwe monga pachifuwa.Kukula kwa chigongono ndi phewa pamalo awa kumadalira kusuntha kwa triceps.Ngati zimakuvutani kuyimirira kapena kuigwira kwakanthawi, ndizotheka kuti mukuphonya kusuntha kwina.Onjezani masewera olimbitsa thupi osinthasintha manja ndipo mupeza phindu popanda zovuta zambiri.
Tisanapitirire ku zowonjezera, ndikofunikira kumvetsetsa chifukwa chake amaphedwa.Kutambasula ndikofunikira kutsogolo ndi kumbuyo kwa masewera olimbitsa thupi, koma pali kusiyana kwakukulu kutengera komwe mukuchitira.
Kutambasula kosunthika komwe mumawona kumayambiriro kwa masewera olimbitsa thupi ndikwabwino kuti muwonjezere kuthamanga kwa magazi kumaloko kuti mutenthe minofu isanayambe ntchito.Kutambasula uku kumatanthauza kugwira kwaufupi, mwachangu.Kutambasula kwa static kumachitika kumapeto kwa gulu logwira ntchito.Kugwira kwautali, kosasunthikaku kumapangitsanso kutuluka kwa magazi, koma pamenepa, mumathandizanso kuchotsa lactic acid yomwe imapangidwa panthawi yochita masewera olimbitsa thupi, yomwe imayambitsa kupweteka.Kutambasula mutatha kulimbitsa thupi ndi nthawi yabwino yotambasula mozama kuti muyang'ane pamayendedwe anu osiyanasiyana.
Ngati cholinga chanu ndi kutenthetsa ndi zotambasula zosunthika, gwirani izi kwa masekondi awiri kapena atatu kenako ndikusinthana pakati pawo.Ngati cholinga chanu ndikuzimitsa ndikuwongolera kuyenda pambuyo polimbitsa thupi, chitani magulu atatu a masekondi 30 iliyonse, Giordano akulangiza.
Ichi ndi chifukwa chapamwamba.Kutambasula uku kumapangitsa kuti magazi aziyenda mbali zonse zitatu za triceps.
Ngati mulibe kusuntha kwazomwe zili pamwambapa, kuwonjezera thaulo kungathandize.Ngati mukumvabe zolimba pamapewa anu, yesani kupita opanda malaya kapena kunyowetsa thaulo kuti mutambasule kwambiri.
Ngati mukumva kupsinjika mu triceps yanu yapamwamba, kutambasula uku ndi kwa inu.Zimaperekanso chidwi chochulukirapo ku ma delts akumbuyo.Kumbukirani, kukoka mpaka pomwe kuli bwino.Zikayamba kuwawa, mukuchita mopambanitsa.
Kumbukirani kuti ngati mukumva kupweteka kwambiri m'chigongono kapena paphewa panthawiyi, chepetsani kupsinjika.Sizoyenera kupweteka, choncho khalani omasuka kukaonana ndi dokotala kapena dokotala ngati kuli kofunikira.
Cori Ritchey, NASM-CPT ndi Associate Health & Fitness Editor ku Men's Health komanso mphunzitsi wodziwika bwino komanso wophunzitsa masewera olimbitsa thupi. Cori Ritchey, NASM-CPT ndi Associate Health & Fitness Editor ku Men's Health komanso mphunzitsi wodziwika bwino komanso wophunzitsa masewera olimbitsa thupi. Кори Ричи, NASM-CPT, является младшим редактором журнала Health & Fitness в Men's Health, а также сертифицированным личным тренером тренером инструке инстругие песни. Corey Ritchie, NASM-CPT, ndi Mkonzi Wothandizira wa Health & Fitness at Men's Health ndi Wotsimikizika Wophunzitsa Anthu komanso Mlangizi Wolimbitsa Thupi Pagulu. Cory Ritchie, NASM-CPT, Associate Health & Fitness Editor ku Men's Health ndi Certified Personal Trainer ndi Group Fitness Instructor.Mutha kupeza zambiri zantchito yake ku HealthCentral, Livestrong, Self, ndi zina zambiri.
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