Zochita za triceps kwa akazi. Ndiyotani pakuchotsa flabbiness ndi

Triceps - ichi ndi chimodzi mwa minofu anthu, amene nthawi zonse ndi mavuto mkazi aliyense. Ndi chodziwikiratu kuti munthu ngati kuti ndi m'badwo triceps zambiri sag ndipo kuyambira kuyang'ana wopanda mawonekedwe ndithu. Pakali pano, triceps ndi udindo kayendedwe wa manja ndi mapewa patsogolo ndipo m'mbuyo, komanso uchuvstvuet mu flexion wa m'zigongono, nchifukwa chake kulisunga mawonekedwe kudzera mwa Home Affairs sachiza. Vuto lina ndi triceps kuti amachitira bwino kwambiri zakudya, choncho, kuti izo wokongola kwambiri, kupanga ena khama. N'chifukwa chake anayamba Zochita kwa triceps akazi kuti adzatsogolera wina wa minofu kwambiri mabvuto mu mawonekedwe. Ntchito mndandanda wa Zochita izi osakaniza ndi ena, monga mwendo atolankhani kapena dzanja, mukhoza iyende bwino kwa kanthawi kakafupi nthawi.

Zida zolimbitsa thupi kwa triceps ndi (akazi)

Chobwerapo chachikulu Zochita ndi fitball (chotero lalikulu zolimbitsa mpira), iye kumatanthauza angapo zokambirana. Komanso muyenera STEPI (otsika benchi kapena mpando, koma n'zotheka kulumikiza m'maganizo ndipo ngati ndi zolimba mwamtheradi, ntchito awiri mabuku mabuku waukulu) ndi mipira zolemeletsedwa ndi awiri dumbbells (mungagwiritse ntchito siginecha sitampu ku kapamwamba - izi ndi ntchito yaikulu kwa triceps, monga popanda weighting iyende sizingatheke).

Njira Zochita kwa triceps ndi (akazi)

Mfundo yaikulu zolimbitsa thupi kulikonse kwa triceps kwa akazi kuti sayenera lomwa. Musagwiritse kuutsiriza palokha, kupanga tsiku lililonse ochepa kubwereza zana wa gulu lomwelo. Ndi wopilitiza mabuku workouts 2-3 pa sabata, mothandizidwa ndi zakudya ndi vuto malo oyenera yomweyo asanduke nthunzi, kupereka njira wokongola, minofu chokongoletsedwa popanda m'malovu owonjezera mafuta. Aliyense zolimbitsa zachitika popanda kayendedwe iliyonse mwadzidzidzi, bata ndi anayeza. Izi kuteteza mafupa anu ndi Mitsemphayi ku kuvulala oipa kwambiri.

Pali Zochita zikuluzikulu triceps ndi kukhudza bwanji mitolo zosiyanasiyana minofu imeneyi, kotero kunyalanyaza mmodzi wa iwo ali osavomerezeka.

1. Mu ntchito yoyamba mukuyenera kupita ku fitbol, atagwira barbells kapena khosi ku tsinde la. Pamene malo koyamba ali wotanganidwa, dumbbell kapena khosi ayenera zichotsedwa pa khosi ndi Nyamulani kutsogolo molunjika mmwamba, kwathunthu kuwongola manja. Ntchitoyi zizichitidwa nthawi 10-15, kubwereza kawiri.
2. Kuyambira udindo mu ntchito yachiwiri ndi ofanana ndi oyamba - atagona kumbuyo pa fitball. Aliyense dzanja, utenge pa dumbbell ndi kukweza pamwamba mabere, kukanikiza iwo wina ndi mzake. Tsopano m'pofunika kuyamba kuswana mu malangizo ndi kusakaniza mpaka kwathunthu kukhudza dumbbells. Kodi miyeso iwiri 10-15 kubwereza.
3. Kuyambira malo - atakhala fitball ndi atagwira dumbbells kapena weighting inayo. elbows wake mbamuikha kumutu. Chopangidwa kutambasuka mu m'zigongono (dumbbell akwezedwa kuchokera kumbuyo, elbows kukhalabe pa malo omwewo). Njira iyi wachita m'njira awiri nthawi 10-20.
4. Njira iyi Pakufunika STEPI imene kutambasula manja ake, ndi kubwerera kwa iye. Miyendo anawonjezera patsogolo. Chotsatira ndi chigongono flexion ndi kutsitsa pansi, koma kukhudza pansi. Manja akhale Limbitsani kwathunthu ndi Bwerezani kukambiranako atasinthana maudindowo nthawi 10-15, kupanga njira ziwiri.
5. Ndi nthawi kudziwana Kankhani. Manja kupumula pa sitepe, kufalitsa iwo pang'ono onse kuposa m'lifupi phewa, miyendo imakula. Bwerezani flexion ndi kutambasuka (popanda kugwira bere STEPI) nthawi 10-15, pambuyo yochepa zina thupi ayenera mobwerezabwereza.
6. Pakuti kuchita chomaliza amafuna tepi - expander ndi chinachake chonga bala, amene inu mukhoza kutaya chipolopolo wathu. Pambuyo kukonzekera ayenera kumwedwa aliyense dzanja kumalekezero a tepi, ndipo manja pa chifuwa (expander ayenera anakoka) ndiye limbitsani manja pansi, kusunga elbows thupi. Bwerezani nthawi 10-15, njira ziwiri.

Choncho, mwa kuchita Zochita izi kwa triceps kwa akazi, chifukwa Tingaone mu miyezi ingapo. Iwo okha podhlestnet inu kuchitapo kanthu zina ndipo posakhalitsa ndi flabby ndi wopanda minofu kudzatha.