Zochita 9 Zabwino Kwambiri Zomwe Muyenera Kuchita Pompano

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Ngati mukuyang'ana zolimbitsa thupi mwachangu komanso mwamphamvu (ndipo mwatopa ndi zomwe mumachita kamodzi kapena kawiri), mapemphero anu ayankhidwa. Izi zimangotenga mphindi 10 zokha, koma musalole kuti zikupusitseni - zimakhala zovuta kwambiri. Imakhala ndi masewera olimbitsa thupi asanu ndi anayi abwino kunja uko, pogwiritsa ntchito zolimbitsa thupi komanso zolimbitsa thupi. Ma triceps anu adzakhala pamoto ndipo manja anu azikhala akuwoneka bwino. (Mukufuna kuwotcha thupi kwathunthu? Phatikizani kulimbitsa thupi uku ndi chimodzi mwazomwe Mike adachita zolimbitsa thupi.)

Zomwe mukufuna: Seti ya ma dumbbells apakati ndi mphasa.

Momwe imagwirira ntchito: Tsatirani vidiyoyi kuti muchite zonse zomwe zili pansipa. Chitani dera kamodzi kamodzi mphindi 10, kapena kubwereza ma triceps kamodzi kapena kawiri kwa mphindi 20 mpaka 30.

Pogwira ntchitoyi, Nazi zomwe mungayembekezere. Onerani kanema pamwambapa, ndipo konzekerani kusuntha!

1. Triceps Iso-Jack Push-ups
2. Kugwada Pamwamba pa Triceps Extensions
3. Anasokoneza Thupi Lopepuka
4. Kugwada Pamwamba Pamutu Triceps Extensions
5. Makina Amodzi Amodzi Triceps Thupi Lolemera (kumanzere)
6. Single-Arm Triceps Bodyweight Press (kumanja)
7. Triceps Kickback Flip n 'Kugunda
8. Otsutsa a Dumbbell
9. Triceps Inferno (Inverted Bodyweight Skullcrusher to Triceps Pushup)

Lembetsani ku Mike Channel ya YouTube kuti mugwiritse ntchito kwaulere sabata iliyonse. Pezani zambiri za Mike pa Facebook, Instagram, ndi tsamba lake. Ndipo ngati mukufuna nyimbo zabwino kwambiri zolimbitsa thupi lanu, onani podcast yake yolimbitsa thupi yomwe ikupezeka pa iTunes.

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