Triceps brachii

• Inhloko yeziNdawo: Bumnadini, Mikenga Mimo.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Triceps brachii

Zochita zolimbitsa thupi za Triceps Brachii zimayang'ana kwambiri minofu ya triceps, kuthandizira kulimbitsa ndi kukweza kwa mkono wakumtunda. Zochita izi ndizoyenera anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga otsogola, omwe amafunitsitsa kukulitsa mphamvu zawo zamanja ndi tanthauzo. Kuchita masewera olimbitsa thupi a Triceps Brachii kumatha kusintha magwiridwe antchito a mkono wonse, kulimbikitsa kaimidwe kabwinoko, ndikupangitsa kuti thupi likhale lolimba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Triceps brachii

• Kusunga mkono wanu wam'mwamba, pindani pang'onopang'ono chigongono chanu kuti muchepetse dumbbell kumbuyo kwa mutu wanu mpaka mkono wanu uli pamtunda wa digirii 90.
• Imani kwakanthawi pamalo awa, kuwonetsetsa kuti chigongono chanu chili pafupi ndi mutu wanu ndipo mkono wanu ndi wolunjika pansi.
• Pogwiritsa ntchito ma triceps anu, kwezani dumbbell kumbuyo komwe mukuyambira ndikuwongola chigongono chanu.
• Bwerezani masitepe awa pa chiwerengero chomwe mukufuna kubwereza, kenaka sinthani ku mkono wina.

Izinto zokwenza Triceps brachii

• **Mayendedwe Olamuliridwa**: Pewani mayendedwe achangu, ogwedezeka. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, oyendetsedwa bwino, pokweza ndi kutsitsa kulemera kwake. Izi zimatsimikizira kuti triceps yanu, osati kuthamanga, ikugwira ntchitoyo, komanso imachepetsa chiopsezo cha kuvulala.
• **Kusankha Kulemera Kwambiri**: Kugwiritsa ntchito zolemera zomwe zimakhala zolemera kwambiri ndizolakwika zomwe zingayambitse maonekedwe oipa ndi kuvulala komwe kungatheke. Yambani ndi kulemera komwe mungathe kukweza bwino kwa 10-12 reps, ndipo pang'onopang'ono onjezerani pamene mphamvu zanu zikukula.
• **Njira Yopumira**: Osagwira mpweya pamene mukuchita masewera olimbitsa thupi. M'malo mwake, pumani mpweya pamene mukukulitsa

Triceps brachii Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Triceps brachii?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi akulunjika pa triceps brachii, yomwe ndi minofu ya kumtunda kwa mkono. Komabe, ndikofunikira kuyamba ndi zolemera zopepuka kapena kukana ndikuyang'ana mawonekedwe oyenera kuti musavulale. Zochita zina zoyambira zoyambira za triceps zimaphatikizapo ma triceps pushups, ma triceps dips, ndi zowonjezera za triceps. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wa masewera olimbitsa thupi kapena olimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitidwa moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Triceps brachii?

• Mutu wa Medial Triceps Brachii ndi kusiyana kwina, komwe kuli pakati pa gawo lakumbuyo la mkono wapamwamba, ndipo kumathandiza kukulitsa mkono.
• The Lateral Head Triceps Brachii ndi kusiyana kwachitatu, komwe kumapezeka kunja kwa humerus, ndipo ntchito yake yaikulu ndikuthandizira kuwonjezera pa mkono.
• The Accessory Head of Triceps Brachii ndi mitundu yosowa, yomwe imachokera ku humerus, pafupi kapena kugawidwa ndi mutu wapakati, ndipo imathandizira kukulitsa mkono.
• The Triceps Brachii Caput Longum ndi kusiyana kwina, kumachokera ku scapula, ndipo kumathandiza pakukweza ndi kukulitsa mkono.

Izinto zokufunda ezishisa ezivumelekile Triceps brachii?

• Zowonjezera pamwamba ndi ntchito ina yaikulu yomwe imayang'ana makamaka triceps, kuthandiza kuwonjezera mphamvu ndi kupirira kwa triceps brachii mwa kutambasula mkono pamwamba pa mutu ndi kukana.
• Dips ndi masewera olimbitsa thupi omwe amagwirizana ndi triceps brachii pamene amalekanitsa minofuyi, yomwe imafunika kuti ikweze ndi kuchepetsa kulemera kwa thupi lonse, potero kumapangitsa mphamvu ndi kukula kwake.