triceps pogwiritsa ntchito matawulo

Ma triceps pogwiritsa ntchito chopukutira - machitidwe olimbitsa thupi:

1. Khalani owongoka. Tengani thaulo, monga momwe chithunzichi chikusonyezera. Manja anakwezedwa mmwamba, atawongoka pa mutu wake. M'zigongono analozera mkati, manja perpendicular pansi, zikhatho kuyang'ana mzake. Mapazi m'lifupi mwake. Awa adzakhala malo anu oyamba.
2. Wokondedwa wanu ayenera kutenga mbali yachiwiri ya thaulo. Mbali ya mkono kuchokera phewa mpaka chigongono iyenera kukhala pafupi ndi mutu ndi perpendicular pansi. Pokoka mpweya, tsitsani mkono wanu kumbuyo kwa mutu wanu mumayendedwe a semicircular. Pitirizani kuyenda mpaka manja anu akhudze biceps. Langizo: gawo la dzanja lomwe lili pamapewa mpaka pachigongono limakhala loyima, kusuntha kumangochitika ndi mkono wokhawokha.
3. Pa exhale kubwerera ku malo poyambira, kulimbikitsa triceps.
4. Malizitsani nambala yobwereza.

Zindikirani: mnzanuyo sayenera kuyesetsa kwambiri kuti agwire thaulo. Pamene mukupeza chidziwitso chochita kutambasula uku, mnzanuyo ayenera kuwonjezera kukana, kukokera thaulo kwa inu nokha.

Zosiyanasiyana: mutha kuchitanso izi mutakhala kapena kutambasula dzanja lililonse mosinthana.