Taas oo ah, kuwa ku riyooda inay yeeshaan cudud muruq ah. , ma jirto waddo looga baxo: waa lagama maarmaan in la maalgeliyo tababbarka hypertrophy wanaagsan ee triceps-ka. Laakiin sidoo kale waa muhiim in la ogaado khaladaadka ugu weyn ee ku jira tababarka triceps-ka iyo sida looga fogaado.

Oo ka faa'iidayso fursadda si aad u aragto jimicsiga si faahfaahsan qodobkan: 10 Layliga ugu Fiican ee Triceps - Guriga iyo Jimicsiga

> Qaababka tababarka triceps oo buuxa oo loogu talagalay hypertrophy >

Kahor intaanan ku tusin talooyinka tababarka triceps oo dhammaystiran, waxaan u baahanahay inaan cadeyno in layliyada ku taxan maqaalkan waa tusaalayaal ku saabsan sida uu tabobarkan u shaqayn karo.

Hadaba, ka hor inta aanad ku biirin mid ka mid ah moodooyinkan, waxa lama huraan ah in aad la hadasho baraha jidhka si aad u hubiso in tabobarrada halkan ku taxan ay run ahaantii badbaado yihiin wax ku ool ah adiga, adoo tixgelinaya yoolalkaaga iyo xadka jidhkaaga.

Intaa waxaa dheer, xirfadlahan sidoo kalewaxay u qalantaa inay muujiso sida jimicsi kasta loogu daro jimicsigaaga jimicsiga caadiga ah iyo noocyada miisaanka ay tahay inaad u isticmaasho jimicsi kasta.

Marka, ha ka shaqayn triceps-kaaga, ama qayb kale oo jidhka ah, keligaa, adigoon ogayn haddii tababarka moodeelka Su'aashu waxay ku habboon tahay adiga, sababtoo ah dhaqankani wuxuu kordhin karaa fursadahaaga inaad ku dhaawacdo

Fiiri kale ayaa ah in magaca jimicsiga hoose kaliya ay adkaan karto in lagu garto qolka jimicsiga. Markaa tani waa hal sabab oo kale oo aad u codsato caawimo xirfadle ah!

Model 1

> 13> 3>Close-qabsashada kursiga keydka barbell: 4 taxane (6, 6, 8 iyo 10 ku celcelin, siday u kala horreeyaan) oo leh 60 ilaa 90 ilbiriqsi oo nasasho ah; (oo ah 8, 8 iyo 10 ku celcelin, siday u kala horreeyaan) iyo 60 ilaa 90 ilbiriqsi oo nasasho ah dhexdooda, ilaalinta jidhka si toos ah si aan diiradda loo saarin pectorals; 13> 3> Kordhinta triceps oo leh dumbbell madaxa iyo fadhiga: 3 qaybood (oo ah 8, 10 iyo 12 ku celcelin, siday u kala horreeyaan) oo leh 60 ilbiriqsi oo nasasho ah dhexdooda;>) oo leh gacal toosan: 2 qaybood (oo ah 10 iyo 12 ku celcelin, siday u kala horreeyaan) iyo 60 ilbiriqsi oo nasasho ahiyaga ka mid ah.

Model 2

• Barbell kursiga keydka oo xajin xiran: 2 qaybood oo ah 10 ku celcelin;<14
• Triceps kordhinta oo leh dumbbell dusha : 2 qaybood oo ah 10 ku celcelin;
• > ku celcelinta;
• > Triceps on pulley ( triceps pulley ) oo leh bar toosan > >iyo qabsashada gadaal: 2 qaybood oo ah 10 ku celcelin;
• Miisaanka jidhka oo la isku tuuro: 2 qaybood oo ah 10 ku celcelin;
• >
• Xijisan-qabsiga riixitaanka: 2 qaybood oo ah 10 reps.
> 15>

Ha samayn jimicsigan triceps-ka buuxa in ka badan hal mar todobaadkii. Sidoo kale, lama samayn karo in ka badan afar ilaa lix toddobaad oo isku xigta.

Tababarkani waa mid aad u adag oo u baahan in xirfadlaha ahi uu gaadho guul darro taxane kasta, taas oo macnaheedu yahay in la gaadho heer aanad mar dambe samayn karin wax ku celis ah. Sidaa darteed, looma tilmaamin kuwa bilawga ah.

> >

Triceps kordhinta dusha sare ee dumbbell. Sawirka: PopSugar

Model 3 >

>
• Ciidanka keydka ( xabadka ) 4 qaybood oo ah 10 reps oo leh 60 ilbiriqsi oo nasasho ah inta u dhaxaysaiyaga;
• Close-xajinta kursiga keydka barbell: 4 qaybood oo ah 10 ku celcelin ah oo leh 60 ilbiriqsi oo nasasho ah inta u dhaxaysa sets;
• > 3> Kordhinta Triceps ee iskutallaabta fiilooyinka ( Cable crossover ): 4 qaybood oo ah 10 ku celcelin ah oo leh 60 ilbiriqsi oo nasasho ah dhexdooda;
> 13> 4 qaybood oo ah 10 ku celcelin ah oo leh 60 ilbiriqsi oo nasasho ah dhexdooda;
• Stagista dumbbell triceps kordhinta: 4 qaybood oo ah 10 ku celis oo leh 60 ilbiriqsi oo nasasho ah dhexdooda;
• 3> Triceps-ka jiidka ( triceps pulley ) oo leh xadhigga xadhigga taxane ah 10 ku celcelin ah oo leh 60 sekan oo nasasho ah dhexdooda > triceps pulley ;
• Triceps foodda leh EZ bar: > 3 qaybood oo ah 10 ilaa 12 ku celcelin , ikhtiyaar ahaan leh superset (kaas oo fulinaya hal jimicsi ka dib mid kale oo aan nasan). Xaaladdan oo kale, superset-ku wuxuu ka kooban yahay Triceps on pulley (triceps pulley) oo ay weheliso foodda hore ee Triceps oo leh bar toosan;
13> 3> 3> kursiga keydka ( xabadka ) Bar ayaa u janjeerta 45º oo leh xajin xiran: > 3 taxane ah 10 ilaa 12 ku celcelin ah oo leh 60 ilbiriqsinaso inta u dhaxaysa sets; > 13> Kursiga keydka: 3 qaybood oo ah 10 ilaa 12 ku celcelin ah oo leh 60 ilbiriqsi oo nasasho ah inta u dhaxaysa sets;> 3 qaybood oo ah 15 ilaa 20 ku celcelin ah oo leh 60 ilbiriqsi oo nasasho ah dhexdooda; > 13> 3> Joogista dumbbell ee korka sare ee triceps: 3 qaybood oo ah 10 ilaa 12 ku celcelin;
• > Triceps-ka jiidka ( triceps pulley ) > oo leh bar toosan: 3 qaybood oo ah 10 ilaa 12 ku celcelin superset . Xaaladdan oo kale, superset waxa ay ka kooban tahay korka sare ee dumbbell triceps-ka oo ay weheliso curlka triceps-ka ee loo yaqaan ' pulley triceps curl'. ku samee guriga iyo jimicsiga > 17>

  Triceps foodda oo leh EZ bar. Sawirka: Bodybuilding website

  >

  > Dayli tababarka triceps dhamaystiran ee hypertrophy >

  >

  Kahor intaadan bilaabin inaad sameyso tababar kasta oo loogu talagalay hypertrophy - oo ay ku jiraan tababarka triceps dhamaystiran - , waxaan kugula talineynaa inaad la tashato dhakhtar si aad u hubiso inaad ku celcelin karto jimicsiga aad rabto iyo inaad ogaato heerka xoojinta aad bilaabi karto. Caawinta bare jireed, gaar ahaan haddii aad tahay bilow. In kasta oo ay u muuqato inay tahay kharash dheeraad ah, dabagal xirfadeed ayaa aad u qiimo badan.

  Sidoo kale eeg: Afar Fidin Lugaha Taagta iyo Lugaha Kor U Qaadaa - Sida loo sameeyo iyo khaladaadka caadiga ah

  Tani waxaa dheer.xirfadle si uu ku baro farsamooyinka saxda ah ee fulinta jimicsiga, wuxuu sidoo kale awoodi doonaa inuu ku caawiyo haddii ay dhacdo shil.

  

  Si kastaba ha ahaatee, haddii aad weli go'aansato inaad keligaa sameyso jimicsigaaga triceps ee dhamaystiran , kaliya daawashada casharrada laga heli karo internetka, ka digtoonow inaad daawato dulqaad si aad u hubiso sida dhaqdhaqaaqa loo fulinayo.

  Sidoo kale eeg: Haragga digaaga ma kuu xun yahay?

  Haddii ay suurtagal tahay, diyaarso inaad la shaqeyso saaxiib. Habkaas, haddii shil ama dhaawac dhaco, qofku wuxuu awoodi doonaa inuu ku caawiyo, iyo lidkeeda. Oo haddii ay dhibaatooyinkani dhacaan, hubi inaad u raadsato gargaar caafimaad sida ugu dhakhsaha badan.