Kutambasula kwa triceps

Kutambasula kwa triceps - masewero olimbitsa thupi:

1. Khalani pansi. Lolani mnzanuyo akhale kumbuyo kwanu. Kwezani mkono umodzi mmwamba ndikuwerama pa chigongono, kuyesera kukhudza chikhatho chakumbuyo. Wokondedwayo ayenera kunyamula chigongono ndi dzanja. Awa adzakhala malo anu oyamba.
2. Yesetsani kuwongola, ndipo mnzanuyo ayenera kugwira chigongono ndi dzanja, kupewa.
3. Pambuyo masekondi 10-20, pumulani dzanja lanu. Othandizana nawo ayenera kukanikiza dzanja pang'onopang'ono potambasula ma triceps mu masekondi 10-20. Tiyeni tisinthe dzanja.