Triceps workout i loko o ka hale haʻuki, a ma ka hale

I kēia lā o ka honua, i na kanaka a me na wahine a pau EII ni lima PAaIEN o keia ikaika. Triceps workout i kekahi o ka manawa,ʻaʻole wale nō 'oihana' âlapa, akā, i ano o kanaka. Ma ka uha nāʻiʻo kanaka e lohe like pohihihi, akā, i ka hopena o ke aʻo triceps kekahi 'koke.

Eia naʻe, e hoʻokō i ka makemake kokua ia mea,ʻaʻole i na mea e like me ka mea āu i mua kilohi. Eia hou, he nui kanaka wale mai i ike pehea e ponoʻole Loiloi i ka pilikia a me ko lakou ikaika. Kekahi 'âlapa E e' O ke kaulike a me ka hoomanawanui. Mau hiki aku i ka pahu hopu i ka hōʻeleu i ana, mahuahua ka haawe. Ka hapanui pinepine i loko o ia mau wahi, i hiki, deteriorating ola kino, a me ka makemake e i ka chic triceps nalo.

no ke aha la kona hua lole

Mea Pâʻani 'âlapa no ke aha la nooaai? Ike i ka biceps a me triceps. I kekahi lā, ka mea, o ka papa, i hiki i ka hui pu iho, akā, no ka mea, i ka manao nui coaches e puunaue i ke aʻo ana i kēia mau nāʻiʻo, ka ukana ia i kekahi mau lā.

A hailona no 'âlapa hooikaika e lilo i ka mea nona o ka nui biceps, akā, i ka oiaio loa o ka mea ai triceps. He hana kekahi kanaka i ka helehelena o ka maikaʻi, no ka mea, i ke ana a me ka hoʻoikaika 'ana i o na nāʻiʻo i mau ma ka ano.

Eia hou, i ka mea e nānā athletically, oe e kekahi lilo manawa a me deltoids. Mahalo i ka hulina aʻo lima e,ʻaʻole e nānā ridiculous. Akā,ʻo ka papa kuhikuhiE kākauʻana mea no ke kumukuai o hana triceps. I kekahi hoʻokō '(e noho ana, e moe ana ilalo, a ku) mau ho'ā' triceps. Ia penei, mai keia hopena - pono ka akau aʻo triceps das manawa e pono hoʻomōhala i nā poʻohiwi, a pectoral nāʻiʻo.

Nā wāhine a me nā kānaka ke lńkou a hoʻomōhala i nā nāʻiʻo o nā mea kaua, pehea ka mea, e makemake ia. Kela a me keia kanaka - he kanaka ka mea kā lākou manaʻo iho o ka pono kino a me ka makemake i loaʻa ai kona pahu hopu.

walaʻauʻana me nā loina

Kekahi aʻo (umauma, triceps, hoʻi, poohiwi paha EII ni - 'aʻole i mea) e haawi mai kela kanaka keia kanaka i ka maikaʻi result. Ma hope o ke kiʻekiʻe o e māhuahua stress he kanaka Kahalaopuna maikai kaʻeha ma nā nāʻiʻo, 'ana i kumumanaʻo kā lākou mea ulu.

Stereotypes mea i pili i nā nāʻiʻo i loko o nā lima, kanaka auhau ia ma luna o lākou iho. He nui nā poʻe manaʻo e oi pinepine haawe ana, e haawi maikaʻi, a 'ano ola hopena. Akā, ia mea,ʻaʻole pēlā. ʻO nāʻiʻo e loaʻokoʻa ma hoʻomōhala ina ke kaʻina hana e hōʻeleu i. Ka ai-kapa hoopunipuni ole 'oihana' âlapa ka poe i makemake e hoʻoikaika 'i ka hana ana Competition a me ka e like wale no wale no. Pono kino a me ka pono i i 'ano kōkua e loaa mai ka stress a me ka hōʻeleu i hoʻi i ka maʻamau iki me ka hewa.

Mua oe e i kou mau aʻo polokalamu, e pono no i ke kēia mau rula:

• triceps haawe E e wale hookahi ka hebedoma;
• kēlā me kēia ka mea i hahai ana ka mea mamuli o kekahi workout e ole e māmā ma mua o ka mua;
• kekahi hoʻokō 'E komo ana ma ka liʻiliʻi loa ekolu e puhi ia;
• pono e koho? ieaoa ke kaupaonaʻana no laila, ia oe ke hana e pili ana i 10-12 repetitions;
• Ka polokalamu E hana kela hapa o na triceps;
• waena o workouts e hana i ka piha koena (oe hiki ole kau i ka pahu ma hope o aʻo triceps a Hope versa).

'anatomia

I ka papa kuhikuhiE aʻo triceps kino i mea ole he luna ', hiki ke hana i kekahi ma ka hale a ma ka hale haʻuki me ka hana kūikawā lako a pan.

Triceps - keia mea,ʻaʻole he hookahiʻahahui. He nui beginners mai i ike i ka triceps i ekolu mau poo, (ma keia hope aku i ka inoa). Lōʻihi, medial a kīloi paʻewa poo o na triceps i na kumu mua. Kēlā me kēia no ia mea kuleana no kekahi a me kekahi palapala, no laila, i ke kane a me ka wahine workout i kekahi oko ao ma waena o lākou.

Kīloi paʻewa mea ma luna o ka waho poʻohiwi a me ka mea kuleana i ka ho okumu ana o horseshoe-hoʻokino nāʻiʻo. Medial ua aia i loko o ke ala o ka Media laina, akā, lōʻihi (nui) - ma ka humerus.

O ka papa kuhikuhi hana o na triceps - he straightening a anuenue i na mea kaua. Akā, me ka lōʻihi poo, ma ka hou, i kekahi ke komo pū o loko o ka neʻeʻana o ka lima ma ke kino.

kino

Pahele aʻo biceps / triceps (mau poohiwi, hoʻi, umauma) mea nui loa ia no beginners. Young kanaka pinepine e lohe i kēia mau nāʻiʻo a me ka ho'āʻo e kiʻi iā lākou i ka mea i kā mākou. Akā, e nō hoomanao i loko o kekahi hihia hiki ole ke lawe me ka hailona o ke kaupaonaʻana aʻo. All wahie, i mahuahua ke kiʻekiʻe o, a, me, he mea he kūmau no kela kanaka i kana mea e hana ai no ka maopopo manawa kapiliia. Weight lako a pan, a me ka helu o repetitions e hoʻoholo i ke kaʻi, mai overdo mea, a ho'āʻo i ka e mai i ka polokalamu o lākou iho.

alapine (frequency) o ke aʻo

Triceps workout E mau e lea hoohui i loko o ka nohona ma polokalamu. pono i kēlā me kēia kanaka i ke kīloi paʻewa, medial a me ka lōʻihi poo e hele i loko o ka hana pololei ka wā ukana poohiwi a me ka umauma. Ka pono koho makemake e, e hui pu iho aʻo kino no ka deltoid a me triceps nāʻiʻo. Ka lōʻihi o ke kino,ʻaʻole nui loa koho no ka hoʻokō 'ia ma ka poʻohiwi, no laila,ʻaʻole hoʻokali kūpono' kaumaha ma luna o lakou mea e makau.

Malihini, i ka sport e e lawa haawe pectoral nāʻiʻo a me nā poʻohiwi. No ka mai i na kanaka pono i ke kālā līkaia no kekahi mau lā, e kiʻi i nā triceps. Akā, ma hope, i ka wa a na nāʻiʻo i ke hakuloli i, a hele a maʻa i ka regular aʻo, e hiki nō ke kākau i hoʻokō 'ana i triceps.

Palani kaomi

Me ua i haiia ae maluna, triceps workout hiehie mau kino. Kekahi o ka loa e like me ka mea i ka Palani ahakanaka. E hooko pono ole kau he nui loa ke kaupaonaʻana, mai ke kākauʻana mea ma luna o ka palena manawa o ka lima i loko o ka papamoe kūlana. Eia ka mea, ua loa ohana kīloi paʻewa poo, a me ka manao ana o ka hoʻokō '- ka pahi olona.

Mau ukali (poʻohiwi triceps) ka loaʻa o ka Farani kaomi, i ka manaʻo o ka i 'ana i kūpono mea ole i na mea e like me ka mea āu i mua kilohi:

1. Moe iho oe ma ka i lalo ka Aha (i ka lń i), hoala mai i kou lima mai pūnāwai, a noi aku i ka hope, e waiho i ka pou.
2. Lālau aʻela ia i ka lāʻau a me ke kōkua o ke keena loaʻa, e pono e lena i nā mea kaua ai i na lima a pau a puni kona lae.
3. Alaila lima unbent i ka i kā mākou, a me ka lua o ka wanaao ae hou lena.

Ua hoʻokō 'ae' ia e hana lea kela kanaka. E aho nō e hana i kekahi Palani kaomi i ka hoʻomaka o ke aʻo, akā, ma hope o kekahi mau pahu aku ai i-UPS. A pau e pono ai, e hana ma kahi o 15 Rep a me 4 e puhi ia.

A hailona o ke kaupaonaʻana, e lawe ia mea,ʻaʻole e pono, no ka mea, ua maikaʻi ia e na Pńk'pika akau, akā, me he malamalama laau, aole i mua o hahau iho e haha hou puʻe, akā, me ka mea hewa manaʻo. wawae pono e hala ole ma luna o ka papahele. Inā mākou kau akula iā lāua ma luna o ka Aha, e hiki eaaei loaaʻi ka poino.

Ka Manaÿo Hou lima ma luna o ka luna holopapa

Kēlā me kēia workout triceps Muscle e loli kanaka ola. Kēia hookoikoi mea paʻa, no ka mea, ka mea e komo i nā poʻo. I ka papa kuhikuhiE hana mea e? Eou ke ola a me ka contours. Aie i ka palena manawa o nā lima ma luna o ka luna holopapa kaola triceps i maopopo hiki externally.

Triceps workout e oaeouee? I loko o ke keʻena wehe i oi kūpono ma mua o wahi lulu koho, e like me ka mea mau i nā lako a pan. Ua hoʻokō 'ua hana ma luna o ka aeie, i ka mea i paʻa i lawelawe, a me ka uwea.

Mua mākou pono e e i ka pololei kino kulana - kekahi wāwae hoʻi ia, a me ke kino iki ka lń i mua. Kekahi limaʻanuʻu ma luna o ka pā pōhaku a me ka wahi ponoi, a ua laweʻia ka lua o ka haʻahaʻa loaʻa ma ke kumu. Ma ka Inhale i ke kumu e e huki ilalo,ʻolu me na triceps i ka max, a me kou Exhale lohi straighten i ka lima, akā,ʻaʻole e hoʻonāwaliwali i ia. He umikumamalua repetitions e e lawa.

Ka Manaÿo ua hana lima ma ka pauʻana o ke aʻo. He He pono i loko o kekahi polokalamu.

Ka Manaÿo Hou i na mea kaua a me ke kaumaha o ke poo

Huakaʻi (hoʻi, triceps) he he 'ano mea hoounauna, a makemake wale ka dumbbell he pono. I ka hana kino ma ka hale , e hiki ke hoʻohana i nā hue i ka wai a me ke one. Ua kōkua e hana mai i kekahi kokua, aʻo ia ka mea i nanaia externally. Loa i Hoʻoili aʻela me ka waena a me ka waho loa, no laila, e like me ka hopena i ka palena ma waena o ia mea maopopo i nanaia.

Ma waho aʻeo i ka triceps Muscle a me ka kuʻekuʻe aku ia e ke hoʻohana. 'Ana i kūpono no ka mea, penei:

1. Oe Pono, e noho ilalo ma ka lihi o ka Aha, e kau mai ana i kona mau wāwae ma luna o ka papahele. Ua hana hoʻokahi wale lima, i kekahi mea i loko o ka noa kūlana. Lima a me ka pono, e hoala mai i ka dumbbell pololei mai. Pela ka mea, Ua pono, e malama iʻilikai wahi hoʻi.
2. Inspiratory lima, e lena i ke dumbbell ma hope o kou poo i hele pono. E pelu i ke kuʻekuʻe aku e kikoo i ka huina akau. Care E e ia i loko o ka lua o ka hapa o ka lima - e pono e immobilized moku'āina. Oe ke hoopaa i ka lima a me kona mau noa lima.
3. Hope a hiki i ka wahi hope loa e hiki straighten i ka lima lohi. I razognutm kulana hiki ke ho'āʻo like ka nui me ka hiki, e kau i ka triceps.

One-hema hana ua 'ae' ole hou aku 15 Rep. A hiki aku i ke kino, aole ia i hilinai hoi au.

Ka Aha kaomi pilikia loaʻa

Pōkole aʻo (umauma, triceps) mai i koi nui hana. Na ka Aha kaomi hana ole wale triceps akā, i ka deltoid a me ka pectoral Muscle.

E hana i kēia hoʻokō 'oe pono e lawe i ka hookolokolo, a me ka Aha a me ke riser. E moe ana i lalo i ka Aha, a kau mai ana iluna i kona mau wawae ma ka papahele pono, e lawe i ka lāʻau kū (mamao ma waena o nā lima,ʻaʻole e oi aku mamua o ekolu mau poho ma). Ukali ia e kekahi mea neʻe - päkaua, a ua kuu iho la i ka pahu i ka noho hookolokolo ma ka Inhale a Exhale lima unbent i ka i kā mākou.

I KA WA OPIOPIO triceps ma ke kaupaonaʻana me nā kānaka. Ma hope o nā mea a pau, no ka ia mea mea nui'āina a me ka nani haʻuki huahelu. Akā, e pono ke hahai i kekahi mau rula i mea e pale aku nā palapū.

Po ka laula, a ololi loaʻa nui e ole e hoʻohana. Oe hoi Pono e malama i ka maka ma luna o kona kua. Pinepine hooinu, i loko o ka pūhaka hua mai la ia lakou iho, akā, hiki mai ole ia. Head,'ūhā mua a me nā huhui kīkala - i ka manaʻo nui ekolu e pono e waihoia ma ka Aha i ka hookoikoi. A ka mea, ua pono, e hana i ka hoʻomaka o ka papa.

kālele ana ma ke kua o

He nui nā kanaka hou hoi i ka home triceps workout. Kēia me ka mea i ka maikaʻi no ka hale like no kona manaʻo, aole ia e pono ole, e nana aku i kūikawā lako a pan.

Pahu-aku ai me ka pulakaumaka ma hope ka mea, o ka hoʻokō 'nui no ka poe i makemakeʻoihana kaua. Triceps loaʻa ole wale i ka nānā hemolele, akā, i lilo ikaika. Ka mea, hiki ke hana i loko o nā Lolina:

1. Inā ua nele kekahi Aha. Oe Pono e noho ma ke kihi o na lima, e hoʻomaha maikaʻi i loko o ka Aha iā ia i ke kino. A laila, i ke kino ua nei imua i ma ka ili honua waiho wale i ka lima. Kēia kūlana mea pono, e lena i ka lima inspiratory a expiratory smoothly unbend.
2. Mākou Pono mau papa noho o ke ki eki e. ʻano hana o ka ia, akā, e hoʻomaha e ku e aku i ke kahua, a me ka lua o ka Aha i ka wāwae.

Oia pahu aku ai i-UPS E e hana i ka hoʻomaka o ka papa. Ka mea hiki ke hoʻohana nā like me ka like me ka, a me ka piha hoʻokō. Oe ke hiki lawe i ka hou kaumaha inā makemake.

Mai e pono ai i ka loa, akā,ʻaʻole no ka papahele me na lākou kīkala. Hands E mau e Makamae, e like me ka mea iki hoʻomaha o na nāʻiʻo ke alakai i ka hewa.

Ka Manaÿo Hou i na mea kaua ma luna o ka luna holopapa

I KA WA OPIOPIO triceps Muscle mea nui no na kane a me na wahine. Kīloi paʻewa poo ua komoʻaneʻi i ka loa. Ka pahuhopu ua shaping triceps.

Hana kēlā me ka i loko o ka like me ka palena manawa o kekahi lima. Ke wale koena unuhi o ia i loko o kēiaʻano, e hana ana i ka poʻe i nā lima. E hoʻomaka ana wahi mea i okoa - wāwae hoʻi, a me nā kino iki ka lń i mua. 'Oiai, ina oe makemake e' ae 'e kālele ana ma luna o nā wāwae, ae kau ia'ūhā mua ka laula ma ke kaʻawale.

Lima palena manawa ua hana ma ka pau 'ana o ka papa, no ka mea, ka mea kaumaha e haawe mea ma luna, a me oe hiki ole ana i ka workout a loa. Ua hiki ke hoopuni hui me ka pahu aku ai i-ae la, hoʻomālama hoʻi a me ka zhimami moe ana.

Ka Aha ma haoʻa i mau lāʻau kī,

Hana i ka triceps kikowaena nō ka hoʻokō hoounauna - miki pu me ka hou kaumaha. Eia holo na triceps holoʻokoʻa, akā, ma ka mea e loaʻa mai i ka makemake hopena, oe e pili ana i na rula.

• hoʻohana ololi wale kaola;
• piha ikaika hawewe;
• ho'āʻo e mālama i ke kino me ka lń i;
• kuʻekuʻe lima kokoke i ke kino.

A me kona mau kaumaha Aneane kekahi ke hana ma kahi o 10 repetitions. Inā ia i ka hopena i ua loaʻa, e mea hiki ke neʻe ma i keu ke kaumaha. E complicate aka kūikawā kāʻei, a hiki ke pili pancakes a dumbbells.

barbell kino

Aʻo lima (triceps) haawi i ka hopena maikai ina oe e hoʻohana i ka hookolokolo. E hoʻomaka ana kūlana - wawae poʻohiwi laula, ma ke kaʻawale, i na mea kaua manao me ke kaumaha o ke poo. Keia kahua i mea e hiki ai i ka'ō aku i nā nāʻiʻo a prepares ia no ka mea kaumaha wahie. Ka pono o ia mea, hiki ke hana i na ku ana a me ka noho ana, akā, ma kekahi hihia, mālama E e kai hou ia.

I ole hihia eʻaʻole pono e puku i ka barbell dumbbell. Ma hope o ka loaʻa paka ua me ka nui loa, alaila, na kuʻekuʻe lima e e hoʻoneʻe 'Aʻohe wai iaʻu, a me ka mea, aole e haawi i ka makemake hopena. Ke hoʻokō 'E e hiki, e' ūlōlohi. Jerks a me ka poe kino kulana entail nā palapū nui. No laila, no ka mea, ua hana pono e hana akahele a responsibly.

Ka Manaÿo Hou i na mea kaua i loko o ka hene

Favorite kane workout (hoʻi triceps) kōkua hoʻomōhala ole wale na nāʻiʻo o nā mea kaua, akā hoʻi, piʻi aʻela i ke kaumaha. hana keia hookoikoi mea,ʻaʻole he paʻakikī. Kona papa hana ua unuhi aku la ia i ke ola. E i ka puu o ke kaumaha mea i pono, malamalama dumbbells kupono no ia. Weight E e koho i loko o ia ke ala i ka wā e neʻe i ka lima, ke haha aku i ka hana a na triceps. hana i kēiaʻano hana:

1. Kona lima hema lima a me ka uha mua kukuli maluna o ka Aha, pono wāwae ua maopopo e kū ana ma luna o ka papahele, a me ka noa lima paʻa ana i ka dumbbell.
2. Lima me ka dumbbell mea pono, e lena i ke kuʻekuʻe aku, a ua hoʻoikaika i ke kino.
3. Inspiratory lima unbent, oiai e mau ana ke kino laina, e like me oe Exhale, hoʻohei hou.

E hoʻomanaʻoʻoukou i ka lima e manawa e kokoke ana i ke kino, ai ole na nāʻiʻo eʻaʻole e hiki ke kanana nei a me ka hoʻokō e ole e hana pololei.

Complex kino

Ma waho aʻeo ia kanaka hoounauna aʻo polokalamu ma ka triceps no hoi ia he mau pono a pau o - i ka papa kuhikuhiE a me kākoʻo. Ka mea, e kupono 'Oihana i ka pae'āina ma ka haʻuki no ka hala loa o ka lōʻihi manawa wale no.

Ke kumu o ke kumu o luna 'o ka ulu i loko o ka paona a me ka ikaika o na triceps. Kino o kona kulana eiiieaena, no laila ia mea nui, e hoailona oukou iʻaneʻi, a ua kia. Omaka nooaai? Oe e maopopo leʻa me ka maikai mahana-i, a laila 'oe ke hana i kekahi mau o nā lua kaomi waina i lalo me ka uuku kaumaha. A wale nō ma hope o ia mea, e lalana ana i na nāʻiʻo a me ka makaukau i na kino kaumaha. Ka mua kau ninoieo o benching okŘkohukohu Smitt (4 wanaao oia - 12, 10, 6 a me ka 6 repetitions), mailaila aku i na mea kaua mai ma hope o ke poo me ka hehi iho (3 hoʻokokoke mai - 6, 7, 8 repetitions), pahu haʻahaʻa ka Aha hoʻomālama hope (hookokoke 3 - 6, 7, 8 repetitions), ka Palani kaomi (3 hoʻokokoke mai - 8, 10 a me 12 'oe a).

I ka hana ana i na rula o ka workout pyramid, a laila,? Ieaoa ke kaupaonaʻana i nā maoli, a me ka helu o nā repetitions emi. Ma ka hanana o pilikia a me ka ho okŘkohukohu hoʻokō 'Smitt, ka mea hiki e puku iʻike mau kūpenu iho ia i.

A lua (kākoʻo) eiiieaena mau hiʻohiʻona nō iki höʻike aku Muscle ma hope kumu aʻo. Ua Ua hookapuia i ka kekahi, e like me ka hoʻokō i ka makemake hualoaʻa i loaa wale ina ka Lokomaikaʻi kakahiaka nui successes hou luna 'hoʻonāwaliwaliʻia. Ma hope o ke kaupaona aʻo me ka poe i koe ua Hoʻoili aʻela nāʻiʻo,ʻaʻole wale nō akā, i ka naau, i mea aha kanaka pinepine 'ike stress a me ka ukiuki loa.

Ka luna 'ninoieo o: Farani benching i loko o ka papamoeʻoihana (4 hoʻokokoke mai - 8, 9 a me ka 10' oe a), palena manawa o ke poo, a me ka palena manawa lima i loko o ka hene (ma 3 wanaao - 8, 10 a me 12 'oe a), benching lalo (3 hoʻokokoke mai - 8, 10, 12 repetitions).