M'mene tingamangire triceps wanu?

Munthu aliyense ndimakonda kukhala wamphamvu, mpweya manja. Choncho, m'nkhani ino Ndikuuzani za mmene kutulutsa mmwamba triceps. Zimenezi sizikutanthauza kuti m'pofunika yekha kupeta, chifukwa kuti apange minofu yanu kukhala mogwirizana, m'pofunika kuphunzitsa ndi kukongola ndi mkono wonse wakumanja. Koma tsopano tiona yekha triceps lapansi.

Pofuna kudziwa ndendende zimene Zochita ali oyenera minofu makamaka, muyenera kudziwa zonse za izo. anthu ambiri zapamwamba samapereka tcheru kuti triceps ndi kukongola zikugwira yekha, koma chifukwa chake ndi - sizikumveka. iwo chidwi pa onse, ndipo ngati malipiro mapulogalamu ambiri, ndiye pang'ono pokha. Koma zimenezi n'kulakwa, chifukwa triceps ndi gawo lalikulu la mkono wa. Kuti dzanja ankaoneka njila ndi zogwirizana, m'pofunika kudziwa mmene kutulutsa mmwamba triceps.

Kotero, ife adzamvetsa thunthu. Dzina minofu amasonyeza kuti tichipeza zigawo zitatu - atsogoleri atatu. Choncho, zotsatira zabwino, muyenera kuphunzitsa aliyense wa iwo mwamphamvu ofanana. Ngakhale kuti zolimbitsa thupi iliyonse yokhudza ziwalo zonse za triceps, ena a iwo ali kwambiri kapena zochepa zikugwirabe ntchito. Choncho, zovuta zokambirana ayenera kusankhidwa kuti palibe amene anavulala.

Ndi bwino kutulutsa mmwamba triceps adzathandiza atolankhani French. Kuchita masewera olimbitsa thupi ili muyenera pogona pa lathyathyathya benchi. Ndiye tengani msana kapena molunjika bar. Pambuyo izo, kwezani katundu manja ake wotambasula pamwamba bere. Kuti triceps nthawizonse pano, chotsanipo manja anu kumbuyo pang'ono kwa mutu, elbows pa unakhota chomwecho. Adatenga poyambira malo, anayamba pang'onopang'ono kuchepetsa katundu ndi maso, monga maondo elbows wanu. Khalani za anayi mainchesi kuchokera kumutu, kenako nkubwerera manja kumbuyo kuyambira malo. Chitani akubwerezedwa nthawi zochuluka zimene mungathe.

Icho chinali French benchi atolankhani, koma tsopano tiyeni tikambirane mmene atakhala ndi kuyima mpope tritsep ndi ntchito French benchi atolankhani. Pakuti ichi muyenera kuti mukhale pansi, atanyamula katundu wogawana pa mutu. Ndiyeno yambani pang'onopang'ono kuchepetsa mpaka mukaona kuti Tambasula kwambiri. Musaiwale onetsetsani kuti elbows aloze oposa ndipo akhoza pang'ono kuchepetsedwa ndi maphwando, koma osati kwambiri. Pamene akuchita izi ubwenzi thupi, palibe kwambiri zasintha koma vuto lanu zikusintha: pali inu kuchita izo pansi, nditaima kuno.

Tsopano ndikuuza bwanji kutulutsa mmwamba triceps, kuwongola manja ake pamwamba pamutu wake pa chipika, kapena ndi dumbbells. Monga momwe zilili ndi Zochita yapita adzatambasula ndi triceps, zomwe zimalimbikitsa kukula zina. Anthu ambiri amakonda kugwira ntchito ndi dumbbell, monga mkono wonse wakumanja ndi woimbayo ali pabwino pa kuposa mbali mwachizolowezi. Kuti kutambasuka ndi dumbbell ndi manja onse, muyenera kutenga dumbbell mbamuikha manja ake mbali lamkati la zikondamoyo. Manja ndi katundu gwirani pamwamba pa mutu wanu, ndiye pang'onopang'ono anayamba iwo kuchepetsa kumbuyo mpaka mumaona kuti muli Tambasula. Kenako, kubwerera kuyambira malo. Ntchitoyi tingachite ndi dzanja limodzi. Izi kawirikawiri ntchito katundu mbandakucha, ndi anaŵerama chigongono pambali, osati kumbuyo.

Ntchito yotsatira - izo akusunsa. Ndi othandiza kwambiri, popeza osati amalimbikitsa kukula kwa minofu misa zowonda komanso kukhazikitsa kukukhudza magulu angapo minofu. Kuti molondola kuchita muyenera kutenga zida pa mtunda wa m'lifupi zitsulo phewa. thupi akhale ngati kuli kotheka perpendicular pansi. Akanikizire elbows anu pa mbali anu, miyendo moongoka, yesani ngati kuli kotheka kuchepetsa thupi oongoka. Ngati inu akuphwanya lamuloli, ndiye katundu sipadzakhala triceps ndi chifuwa. thupi ayenera ayanjane mlingo womasuka kwa inu. Bwerezani kukambiranako atasinthana maudindowo. Ndipo musaiwale kuti pa zochitika palibe payenera kukhala ululu mapewa.