Momwe mungaperekere triceps popanda vuto lalikulu

Wothamanga aliyense wothamanga ali ndi chilakolako chophwanya mozungulira minofu yonse ya thupi lake, kuti awoneke ngati wosakondera kwenikweni. Makamaka, anyamatawa ali ndi chidwi ndi momwe angayendetsere triceps kunyumba, chifukwa manja, kapena mmalo mwa minofu yawo, amachititsa chidwi kwambiri ndi ena.

Osati pachabe ku Hollywood, komanso mafilimu ndi mafilimu athu odyetserako ziweto, anyamata ozizira nthawi zambiri amasewera ndi minofu ya manja awo. Kodi kupopera triceps popanda vuto lalikulu, kodi njirayi si chinachake chowonjezera wolimba? Mulu wa manja, triceps pampu sivuta konse, kupanga chitukuko chogwirizana cha minofu yonse ya gulu lino, yomwe imaphatikizaponso zithumwa, mabiceps.

Mwa kuphunzitsa minofu ya kumtunda ndi kumunsi kwa thupi, wothamanga ayenera kumvetsa kuti manja pochita masewera olimbitsa thupi akugwira nawo mbali, choncho, ndi triceps akungoyambira. Momwe mungaperekere ma triceps popanda vuto lalikulu mungapeze kuchokera pazomwe zili pansipa. Mukamachita masewera olimbitsa thupi, mudzawona kuti sizowonongeka zokhazokha, koma minofu yonse ya gulu lomwe likugwiritsidwa ntchito, kupeza chithandizo, kuonjezera ku volume ndi kukhala olimba.

Momwe mungayendetsere triceps, mukuchita mapulaneti kuchokera pansi. Kuti muchite zochitika zonsezi, simudzasowa zipangizo zamasewero. Nthawi zonse kukankhira pansi kumakuthandizani kupopera osati ma triceps okha, koma mabiceps ndi chifuwa.

Pachifukwa ichi, mukhoza kuyika manja anu mokwanira, kapena, mosiyana, pafupi ndi wina ndi mnzake. Komanso palinso manja a manja pa ntchitoyi ndipo nthawi zonse ayenera kuyendetsedwa m'njira yoti zino zazitsutsana.

Momwe mungaperekere triceps pa bar. Ochita maseŵera ambiri ali ndi zokopa alendo m'nyumba, ndipo ngati sichoncho, ndiye kuti zingapezedwe ngati siziri mwa inu, ndiye mu imodzi ya mayiko oyandikira. Kukwezera pa bar ndi chizoloŵezi chodziwika kumapangitsa bwino minofu yonse ya manja, makamaka, triceps. Kuwombera ndi kumbuyo kumbali kumaphatikizapo ndi kupopera timapepala.

Ngati bhala silinapezeke, kodi mungatani, pita kaye kenaka kapena muzipanga nokha, ndipo pamene tibwerera kunyumba kwathu, mukufunadi kudziwa kupopera ma triceps popanda vuto lalikulu? Choncho, kusakhalitsa kwa kanthawi kosalekeza sizotsutsana ndi cholinga chanu.

Ntchito yotsatira ikuchitika pogwiritsa ntchito njira zomwe zili m'nyumba iliyonse. Makamaka, ikhoza kukhala kompyuta kapena tebulo lina lililonse , tebulo la pambali, bedi , bedi, kumapeto. Kawirikawiri amalimbikitsa benchi komanso awiri, koma bwanji ngati iwo sali?

Pochita masewerowa, imani pafupi ndi "chipolopolo" chosankhidwa (zinyumba), mutembenuzire kumbuyo kwanu. Lembani mwamphamvu pamphepete mwa projectile ndi manja anu , ndipo ikani mapazi anu patali kuti muthe kuchepetsa thupi.

Kupitiriza ntchitoyi:

• Kugwirana manja mmagulu, ndikuponyera pansi;
• Kwezani thupi, yambani mikono yanu;
• Bwerezerani zochitikazo, ndikusiya kupita kumapeto kwa projectile, kuyika manja ake pa izo ndi kubweza.

Momwe mungaperekere ma triceps ndi osakaniza - chitani zowonjezera manja. Kuti muchite masewerowa, mufunika kusowa. Zitha kugulitsidwa m'sitolo iliyonse yomwe ikugwirizana ndi mutu wathu. Mutha kudzipangira kuchokera m'mabotolo apulasitiki, omwe amaletsa kulemera ndi mchenga, ndi zina zotero. Mabotolo amatha kuphatikizidwa pamodzi ndi choyimitsa vinyo. Kawirikawiri, mudzafunikira chikhumbo ndi malingaliro.

Ndipo apa pali zochitika zokha:

• Kutenga chithunzithunzi mdzanja lanu, kukhala pansi pa benchi, mpando, mpando;
• Kwezani zonyansa pamwamba pa mutu wanu;
• Poyesa kuti musasunthire uta wanu, gwirani dzanja lanu mumphindi wokhotakhota , mutsike pansi zitsulozo kumbuyo kwanu (kumbuyo kwa mutu wanu). Mudzamva momwe ma triceps akutambasula;
• Tchulanso zithunzithunzi pamwamba pa mutu wako;
• Pambuyo pochita masewerawa nthawi zingapo, chitani chimodzimodzi ndi dzanja lina.

Zomwe tatchula pamwambapa, tikupempha kuchita nthawi 15. Nthawi yoyamba, yesani njira imodzi, koma pang'onopang'ono muonjezere chiwerengero chawo. Zotsatira za makalasi omwe mumamva nawo nthawi yomweyo, ndipo muwona masabata angapo.