Kuwonjezera dzanja limodzi pa triceps atakhala mopendekeka

Kutambasula dzanja limodzi pa triceps atakhala potsetsereka - njira yochitira masewera olimbitsa thupi:

1. Khalani pa benchi yopingasa. Tengani m'dzanja limodzi ndi dumbbell ndi kusalowerera ndale (chikhatho choyang'ana inu).
2. Phimbani mawondo anu ndikutsamira kutsogolo, ndikuwerama m'chiuno monga momwe tawonetsera pachithunzichi. Sungani msana wanu mowongoka, pafupifupi kufanana ndi pansi. Mutu unakwezeka.
3. Mbali ya mkono kuchokera paphewa kupita ku chigongono imagwirizana ndi mzere wa torso, wofanana ndi pansi. Dzanja likupindika pa chigongono pa ngodya yolondola kuti mkonowo umakhala perpendicular pansi. Awa adzakhala malo anu oyamba.
4. Kusunga mapewa osasunthika, Flex the triceps kukweza kulemera kwake, kuwongola mkono wanu. Pa kuphedwa kwa kayendedwe ka mpweya. Kuyenda ndi mkono wokhawokha.
5. Mukangopuma pang'ono pokoka mpweya, tsitsani ma dumbbells pang'onopang'ono, ndikubwerera mkono kumalo oyambira.
6. Malizitsani nambala yobwereza.
7. Sinthani dzanja ndikubwereza zolimbitsa thupi.

Kusiyanasiyana:

1. Mukhozanso kuchita izi ndi manja onse nthawi imodzi.
2. M'malo mwa ma dumbbells, mutha kugwiritsa ntchito chogwirira cha chingwe chotsika cha waya. Pamenepa, gwirani chogwirira cha spinaround grip (chikhatho choyang'ana mmwamba) kapena kusalowerera ndale (thupi loyang'ana manja). Ngati mwaganiza zogwiritsira ntchito chingwe chogwirira ntchito, pamenepa, chitani masewera olimbitsa thupi osalowerera ndale.