Ultimate Triceps Workout: De-Jiggle Manja Anu Apamwamba

Zamkati

• Ultimate Triceps Workout: Phunziro la Anatomy
• The Ultimate Triceps Workout: Minofu Yoyambirira Imayang'aniridwa
• The Ultimate Triceps Workout: Zambiri
• The Ultimate Triceps Workout: Njira za Ophunzitsa
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Pamene mukuyang'ana pa malo ovuta, chiyeso ndikuchigunda mwamphamvu ndi masewera olimbitsa thupi angapo a triceps. Koma sankhani mayendedwe ochepa anzeru ndipo mupeza zotsatira osachita khama. Toner yoyamba pano imasiyanitsa ma triceps ndikugwiritsa ntchito kulemera kolemetsa, kolimba, kolimba. (Ngati muli ndi nthawi yosuntha kamodzi kokha, chitani izi.) Chachiwiri chimafuna chifuwa chanu ndi kubwerera kwanu kuti muthandize ma triceps - minofu yomwe mumawumba, kuthamanga kwanu kumakhala kofulumira, komwe kumakuthandizani kuti mukhale wotsamira. Kusuntha komaliza kuli ngati icing pa keke, chowonjezera chowonjezera pamwamba pa chosema. Yesani chiphaso chanjira zitatuchi ndipo posachedwa mukhala mukutsazikana ndi kunjenjemera kokhumudwitsako.

Ultimate Triceps Workout: Phunziro la Anatomy

Ma triceps anu ali ndi "mitu" itatu: Mutu wautali umayambira pamapewa anu, mutu wotsatira umachokera pamwamba pa mkono wanu wapamwamba, ndipo mutu wapakati umachokera pansi pa mkono wanu wapamwamba. Atatu amafika mpaka pachigongono chanu.

The Ultimate Triceps Workout: Minofu Yoyambirira Imayang'aniridwa

Kulimbitsa thupi kumeneku kumayang'ana mitu ya triceps yayitali, yakumbuyo komanso yapakatikati.

The Ultimate Triceps Workout: Zambiri

Mudzafunika benchi, ma dumbbells a mapaundi 8 mpaka 12, mpira wokhazikika, kulemera kwa mapaundi 10-15, ndi makina opangira chingwe (kunyumba, gwiritsani ntchito machubu otsutsa; pezani zida pa mochita.com). Kutenthetsa ndi mphindi zochepa za cardio, kenako chitani mabwalo angapo a mapewa ndi mitanda yakutsogolo. Kawiri pa sabata, pangani 2 kapena 3 seti ya 10 mpaka 12 reps yaulendo uliwonse, kupumula masekondi 45 mpaka 60 pakati pa seti.

The Ultimate Triceps Workout: Njira za Ophunzitsa

"Sindilola makasitomala kupeza nawonso anaika maganizo pa maphunziro a malo, "anatero Jeff Rosga, mkulu wa kafukufuku wolimbitsa thupi ndi kapangidwe ka Life Time Fitness ku Chanhassen, Minnesota, yemwe adapanga masewera olimbitsa thupi. ."

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