Kutambasula dzanja limodzi pa triceps pamunsi wagawo

Kuwongolera dzanja limodzi pa triceps pamunsi mwa chipika ndi njira yochitira masewera olimbitsa thupi:

1. Pazochita izi, gwiritsani ntchito chogwirira chomwe chimalumikizidwa ndi chingwe, chipika chapansi. Gwirani chogwiriracho ndi dzanja lanu lamanzere. Siyani makinawo, akugwira chogwiriracho mu mkono wowongoka monga momwe tawonetsera pachithunzichi. Ngati ndi kotheka, dzithandizeni ndi dzanja lina, kuti mukweze chogwiriracho molunjika pamwamba pa mutu wanu. Dzanja la dzanja logwira ntchito liyenera kuyang'ana kutsogolo. Mbali ya mkono kuyambira phewa mpaka chigongono iyenera kukhala perpendicular pansi. Dzanja lakumanja (laulere) ikani kumanzere kwa chigongono kuti manja ogwira ntchito asapume. Awa adzakhala malo anu oyamba.
2. Mbali ya mkono kuchokera phewa mpaka chigongono iyenera kukhala pafupi ndi mutu ndi perpendicular pansi. Gongono kuloza thupi. Pokoka mpweya, tsitsani dzanja lanu mozungulira mutu. Pitirizani mpaka mkonowo ukhudza bicep. Langizo: Mbali ina ya mkono kuchokera paphewa mpaka pachigongono imakhala yoyima, kuyenda ndi mkono wokhawokha.
3. Potulutsa mpweya, bwezerani dzanja pamalo oyambira, kuwongola chigongono chanu, Kutulutsa triceps.
4. Malizitsani nambala yobwereza.
5. Sinthani manja ndikubwereza zolimbitsa thupi.

Zosiyanasiyana: mutha kuchitanso izi pogwiritsa ntchito chogwirira cha chingwe.