Kukulitsa ndi manja awiri pa triceps atakhala mopendekeka

Kuyala manja onse pa triceps atakhala potsetsereka - njira yochitira masewera olimbitsa thupi:

1. Khalani pa benchi yopingasa. Gwirani ma dumbbells osalowerera ndale (miyendo ikuyang'anani).
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. Mikono yopindika m'zigongono pa ngodya yolondola kuti mikono ikhale yozungulira pansi. Awa adzakhala malo anu oyamba.
4. Kusunga mapewa anu, limbitsani ma triceps anu kuti mukweze kulemera kwake, kuwongola manja. Pa kuphedwa kwa kayendedwe ka mpweya. Kuyenda ndi mkono wokhawokha.
5. Mukangopuma pang'ono pokoka mpweya, tsitsani pang'onopang'ono ma dumbbells, ndikubwezeretsa manja kumalo oyambira.
6. Malizitsani nambala yobwereza.

Zosiyanasiyana: mutha kuchitanso masewera olimbitsa thupi, ndikupanga kukulitsa kwina ndi mkono uliwonse.