Chitani triceps mu masewero olimbitsa kwa amuna ndi akazi

Ngati mudzapempha atsikana, akubwera kuchokera ku masewero olimbitsa thupi, pa cholinga chimene iwo kudzacheza odyera izi mayankho zedi pafupifupi ofanana. Aliyense amafuna kukhala ndi matako omangika, kuphwa m'mimba ndi mawere firmer. Komabe, ndi zaka akazi anadabwa kuona kuti pali wina m'dera vuto thupi. triceps Saggy foully ziwalo manja ndipo ankaoneka kuyika kuletsa atavala diresi lotseguka.

Kodi pali akazi maofesi zokambirana pa triceps?

Ndipotu onse Zochita amadziwika kuti kulola kusunga minofu dzanja toned kuti ali ndi udindo kutambasuka, ntchito ndi akazi ndiponso amuna onse. maofesi akazi okha, kukhala gulu minofu, palibe. Triceps Zochita pa masewero olimbitsa kwa anthu amasiyana okha kukula kwa kulemera dumbbell, ndi vividness zotsatira za.

Ndicho chifukwa theka chilungamo minofu anthu kukula kwenikweni, iwo sayenera kuopa kuwonjezeka kuonekera buku la manja. Komanso, akonzedwa zokambirana amene ali ndi udindo kwa elaboration wa triceps, kuthandiza madona kuchotsa makwinya unsightly pa nsana wake mu kamisolo.

Triceps amasonyezera pa masewero olimbitsa thupi kuti: pushups

njira sikutanthauza njira zina ndi zipangizo, choncho mtundu uwu wa masewera olimbitsa thupi mungachite kunyumba m'mawa. Ngati inu pitani pa masewero olimbitsa 3 pa sabata, izi sizitanthauza kuti n'zotheka kukonza mlungu kunyumba. Kuweta Zochita udzakhala kunyumba. Zikuphatikizapo Kankhani akuluakulu. Torso pa masewera olimbitsa thupi ayenera anatambasula mu chingwe. Pakuti oyamba, pali awiri Mabaibulo a chiyambi cha maphunziro. Kapena kuphika triceps minofu kuti katundu ntchito khoma kapena benchi kapena kupanga njira kwa 3-5 makina.

akanema 3 ndi Kuimaima ang'onoang'ono

Torso anawuka ndipo anatsitsanso nthawi yomweyo kuonetsetsa kuti matako anu asaone tulutsani. Anthu amene amamva mphamvu, akhoza kupanga njira ya 10 Kankhani akuluakulu. Triceps amasonyezera pa masewero olimbitsa bwino, kuti si n'zotheka kuti asangalale m'kalasi. Near kuyenda mlangizi, ndipo kutsogolo mwa akatswiri ena samafuna aoneka. Ngakhale ngati njira yoyamba kudzakhala kovuta, kupumula masekondi 30 okha. Ife aika mu nkhonya, ndipo kuchita mndandanda chachiwiri. Pamaso pa njira komaliza zimapangitsa kuchepetsa wina Imani, koma pasanathe mphindi imodzi.

Yoyenera njira ya Kankhani akuluakulu pa triceps ndi

Chotero Kankhani akuluakulu amafuna malo osiyana pang'ono dzanja mu malo poyambira, osati ndi Kankhani akuluakulu pa minofu pachifuwa. Oyima ili pafupi, koma manja ndi kufanana kwa mapewa. Timayamba kuchita Kankhani akuluakulu pansi, manja atasonkhanitsa elbows unkagunda thupi. Likuvutika "ziwiri" kwathunthu limbitsani mkono, kuchititsa thupi mkhalidwe poyambira imakula. Pamene akuyandikira ayenera kumvera thupi lanu ndi kugawira katundu pakati pa manja ndi mapazi fupipafupi. Ngati n'kovuta, n'zotheka kuti atsogolere ntchito ndi kuchita Kankhani akuluakulu ku siteji kwa maondo.

Izi triceps zolimbitsa mu masewero olimbitsa thupi monga yosavuta komanso zothandiza kwambiri. Ngati inu mungachite izo molondola, pang'onopang'ono kwambiri kutsitsa thupi pansi, ndiye pambuyo kalasi yoyamba zizindikiro ankaikira ululu udzamvedwa m'dera la nkhawa. Nkofunika kuti overdo izo kwa pafupi manja maphunziro gawo akhoza kuchita Zochita kachiwiri.

Triceps amasonyezera pa masewero olimbitsa thupi kuti: chithunzi. French benchi chifukwa cha mutu ndi manja onse

Tikuyandikira dumbbells ndi kusankha okha chipolopolo masekeli makilogalamu 3-4. amuna ophunzitsidwa bwino ntchito zosokonezeka zambiri zochititsa chidwi. Pamaso njira, m'pofunika kukumbukira kuti aliyense kayendedwe ntchito pang'onopang'ono ali wothinikizidwa kenako analemba. Mbali ya Zochita zolemera - Choncho kuchepetsa dzuwa kwa ndondomekoyi. Atsopano akhala akugwira kuyamba wodziwa ntchito benchi atolankhani ndi manja awiri. Kuti tichite zimenezi, kutenga dumbbell kwa abulusa mbali zonse, kwezani manja anu pamwamba pa mutu wanu. Timayamba pang'onopang'ono kupinda manja anu kumbuyo kuti dumbbell pafupifupi nakhudza kumbuyo.

Izi triceps zolimbitsa mu masewero olimbitsa thupi ndi bwino kuyamba kuchita kuyang'aniridwa ndi Mlangizi kapena munthu wina aliyense insuring kupewa choipa. Komanso, sitikuchiona tokha, Kodi ife tayamba manja kumbuyo kwake. mphunzitsi A akhoza kusintha malo thupi ndi kupuma bwino zolimbitsa thupi zosavuta. Anachita waika 3 maulendo 10-15.

French benchi chifukwa mutu: mitundu

Mwina munthu zolimbitsa zingaoneke pang'ono zovuta kuposa m'mbuyomu, chifukwa misa chabe dumbbell ndi dzanja limodzi. Komabe, njira ntchito ndi ofanana, ndi kusiyana kokha kuti dzanja chachiwiri osamvera akudzitengera mkono kupinda. Number kukukhala ndi chimodzimodzi mu ntchito m'mbuyomu. The kokha nthawi - chifukwa cha nawo manja ake onse alternately okwana kutalika kwa nthawi imene chikuyandikira adzakhala kawiri.

N'zosiyana Kankhani akuluakulu m'manja mwa benchi

Kugwiritsa ndi losavuta Zochita kwa triceps mu masewero olimbitsa kwa akazi, sinathe. odwala onse ndi dzanja zotanuka anagona kuyembekezera benchi masewero olimbitsa thupi. Tikukhulupirira si koyenera kuti mukumbuke kuti ife usadalire m'mphepete pofuna kupewa choipa. Ife tisanafike ku benchi, tiyenera kuonanso mphamvu lotsatira chonse. Kuonetsetsa kuti amatha kupirira kulemera kwa zathu, inu mukhoza kuyamba kuyamba ntchito. Miyendo kusunga mawondo wopindidwa, mwamphamvu mbamuikha ndi mnzake ndi ambiri kuyamba benchi. Ikani manja anu kumbuyo m'mphepete mwa benchi kwinakwake pakati, pamene zala muyenera kusamala misana wathu.

The original pachithandara manja molunjika, pang'onopang'ono adzakhala maondo elbows awo mpaka mapewa si ikufanana ndi mzere ndi pansi. Back nthawi yomweyo kusunga mzere wolunjika. Chabwino, ngati inu mutsatira kuphedwa zolondola chingatithandize galasi. Musaiwale kuti amachita izi triceps mu masewero olimbitsa adzakhala limodzi ndi kumwetulira ndi nthabwala zabwino. Saletsa, ndi rhythmic nyimbo. Kuchita waika 3-4 nthawi 10-15. Pali Baibulo zovuta za anthu kale ophunzitsidwa, imene womberani ikuchitika mothandizidwa ndi awiri otsutsanawa mabenchi spaced. Mmodzi wa iwo adzatumikira monga kuthandiza manja, ndi zina, motero, miyendo yake.

Ntchito absorbers mantha

Ngati mayi ndi bambo athu ntchito ngati zochulukitsira ndi projectile mokwanira zolimba dzanja, tsopano aliyense trenazherke akhoza kuchita ndi bumpers kwambiri mphira. Ntchito ndi chipangizo, anasamukira ku malo olimba mphamvu kusambira - n'kosangalatsa. Anthu ena mukufuna kutero anatambasula mphamvu Streicher kukhala wokhulupirika mnzake ndi ntchito zinthu nyumba ya. Motero, tikambirana triceps zolimbitsa thupi lina. Mu masewero olimbitsa chifukwa kuti ife adzakhala pa benchi, kumbuyo molunjika.

Ife mu manja a absorber mantha, mbali ina yomwe ife mbiri m'dzanja lake lamanja. Kuti tichite zimenezi, mukhoza kukulunga padziko burashi Streicher. Pindani mkono wanu atanyamula absorber mantha pa chigongono kumbuyo mutu wako, chimodzimodzi monga womberani "French atolankhani". Tsopano ndi kwa dzanja chachiwiri kukonza ufulu gawo la lamba pa molunjika m'chiuno. Sitinatenga thupi okonzeka. Timayamba kukoka dzanja lamanja ndi udindo umene perpendicular pansi. Izi triceps zolimbitsa mu masewero olimbitsa akazi kuti agwire bwino kuti akhoza kukhala ndi khalidwe njira kwa dumbbells kotero-zoterozo.

Kuchita mphamvu anatambasula, musaiwale kuchita kayendedwe yosalala, wosakwiya. njira chofunika zina zingabweretse minofu. Kukonza malo dzanja mu boma yaitali, kusiya kwa masekondi 2-3. Komanso wachita waika 3 maulendo 10-15, ndiye kusintha manja.

Mfundo zina za pulogalamu ya maphunziro

Musaiwale kuti minofu manja a zazing'ono. Choncho, kwa gulu lirilonse minofu ndi bwino ntchito limodzi kubowola zosaposa 3 Zochita osiyana. Uncritically adzakhala ngati inu okha okha ndi mmodzi. Koma atapita masiku 7-10 kubwera thupi osokoneza ndi minofu salinso patsogolo. Choncho, n'kofunika Zochita ina.

Tikukhulupirira kuti tsopano, atalandira kwambiri mfundo zothandiza, inu adzasankha zolimbitsa njira zimene triceps mu ochitira masewera a. Kwa amayi, kuwonda, ndi kwa maganizo ndi akanema ena otukuka zokambirana kuti adzithandiza thupi mawonekedwe abwino. kuphunzitsidwa bwino!