M'mene tingamangire triceps wanu pakhomo pa bala yopingasa ndi dumbbells?

Zochita kwa triceps ndi zatenga othamanga kuphunzitsa pamalo padela kwambiri, chifukwa ndi minofu imeneyi amamangirira kukula dzanja ndi mawonekedwe zedi. Poyerekeza ndi kukongola, izo pafupifupi osati yodzaza tsiku ndi tsiku. Triceps akuyamba pansi pa minofu deltoid , ndipo anakafika ku chigongono olowa. Mosiyana ndi minofu kukongola, chimagwirira ntchito pa kutambasuka kwa. Ngati bwino anayamba, mumachitira anakweza dzanja wokongola anzeru maonekedwe. Phunzitsani triceps akhoza kukhala mu holo ndi kunyumba. Kuti muchite izi muyenera dumbbells, benchi yopingasa mipiringidzo komanso makalasi zonse.

M'mene tingamangire triceps anu panyumba pa kubala?

Konzekeretsani kunyumba bala mungathe munthu aliyense. Izi chipolopolo chilengedwe zomwe zingagwiritsidwe ntchito kukhala magulu angapo minofu, ngati inu nthawi zonse kuchita Zochita pa bala yopingasa nyumba. Iye ali ndi kumanga yosavuta pafupifupi sichichitika mu nyumba ya. Pakuti kukula kwa gulu ili minofu kawirikawiri ntchito kuchita zotsatirazi: kutenga nsinga ndale za mowa, kuwayika wina dzanja pa ena. Kukoka nthawi iliyonse kuti mupewe mutu wake uku ndi uku. Njira zotsatirazi kusintha malo dzanja.

M'mene tingamangire triceps anu panyumba pa benchi?

A zolimbitsa sizachilendo - chigamulocho Kankhani akuluakulu ku benchi. Kuti tichite zimenezi, muyenera kudalira manja anu atsopano, pamene iye kumbuyo, miyendo anawonjezera patsogolo ndi kutambasula iwo pansi. Bend pa elbows ndi kutsitsa thupi monga otsika ngati n'kotheka, motero kuonetsetsa kuti ntchito anachita triceps, osati kuloza khama pa minofu ena. Mudzabwerera malo ake apachiyambi.

Kuchita masewera olimbitsa thupi ndi kusintha pang'ono, ngati pali mabenchi awiri. Iwo anaika mu kufanana, kotero izo zinali mtunda wa pafupi 80-90 masentimita pakati pawo. Pankhaniyi, miyendo sadzakhala pansi ndi pa benchi. The zina zokambirana ndi anachita chimodzimodzi ndi amene m'mbuyomu.

M'mene tingamangire triceps kunyumba ndi dumbbells?

A wotchuka komanso zothandiza zolimbitsa thupi - France osindikizira. Kukhazikitsa ake ayenera kugona pansi pa benchi ndi nsana wake, manja ndi dumbbells kutenga mutu wake. Pang'onopang'ono limbitsani manja anu, elbows m'mbali nthawi yomweyo satulukamo, kubwerera kuyambira malo.

Njira iyi anachita mu mitundu iwiri: atakhala ubwenzi, koma m'malo a dumbbells awiri ntchito kwambiri. litayamba ndi pa dumbbell kumbuyo kwa dzanja lake. Ngati chipolopolo ndi ovuta, ayenera kugonjera ndi wothandizira.

Kutulutsa mmwamba triceps kunyumba, yoperekedwa tsiku ndi zonse kuchita masewera olimbitsa thupi lina. Kupitiriza manja ndi dumbbell mu otsetsereka a. Kuti akapereke, muyenera kudalira dzanja lake bondo pa benchi thupi linapendekeka patsogolo, kubisila molunjika wanu. Dzanja linalo kutenga dumbbell ndi maondo pa chigongono pa mlingo woyenerera. Kuwongola mkono ku chimbuzi cha anayambitsa likufanana ndi pansi. Pang'onopang'ono kutenga poyambira malo. Bwerezani ndi linzake.

Nawa ochepa mfundo yosavuta za mmene kutulutsa mmwamba triceps kunyumba ntchito zida yosavuta angagulidwe.