Abesifazane abaningi bafaka imishanguzo yabo yokuqeqeshwa komshini, izintambo namathanga, bekhohlwa ngemisipha yezandla, futhi empeleni, kubaningi, babheka kabi. Okokuqala, lokhu kungenxa ye-triceps ye-sagging. Uyakujabulela ukuthi le misipha encane futhi ungayipompa isikhashana. Ukuze uqeqeshe, udinga ukhethe izivivinyo eziningana ze-triceps bese uzifaka ezinkimbinkimbi eziyinhloko. Ukuzivocavoca okwethulwa kufanelekile kokubili ukuqeqesha ekhaya kanye nokuzivocavoca. Ukuqeqeshwa kuyadingeka ukulungisa izimbongolo.
I-triceps ephumelela kakhulu umzimba
Umsebenzi ngamunye uyanconywa ukuba uphinde izikhathi ezingu-10-15 futhi kungcono ukwenza izindlela ezingu-2-3. Ungakwazi ukuqeqesha i-triceps nsuku zonke.
- Ama-push-ups . Lokhu kuvuthwa okuphumelelayo kwe-triceps kuyathandwa kakhulu, futhi kunconywa ukuba kwenziwe ngokubeka izinyawo zakho entabeni. Kulokhu, sebenzisa i-fitball. Ukuze uthathe indawo yokuqala yonyawo, yibeke ku-fitball noma kwenye intaba, isibonelo, ebhentshini. Amandla ahlala phansi ukuze ibanga eliphakathi kwawo lingaphansi kancane kunomkhawulo wamahlombe. Yehla ngokubamba izingalo zakho emaceleni bese uthola i-angle engakwesokudla, bese uvuka, kodwa ungagudluli ngokugcwele izingalo zakho ukuze umthwalo ungashintshi. I-triceps emihle kanye nesitimela esivamile sokusakaza.
- I-Push-ups ohlangothini . Enye inguqulo ye- triceps yokuzivocavoca kwabesifazane, okunikeza umphumela omuhle. Ukuze wenze lokhu, ulale eceleni kwakho, uguqe ngamadolo akho futhi ugcine imilenze yakho ndawonye. Ngengalo yakho engezansi, zibophezele okhalweni, kanti omunye uzokuhlala phansi phambi kwakho. Phakamisa uphinde unciphise umzimba ophezulu. Yenza inombolo edingekayo yokuphindaphinda bese ulala ngaphesheya.
- Ukulungiswa kwezandla kumile . Lo msebenzi on the triceps ufanelekile kokubili ihholo nendlu, ngenxa yokubulawa kwalo, thatha indlebe ezandleni zombili bese uyibamba ngezandla ezithunyelwe ngaphezulu kwekhanda lakho. Izindlebe kufanele zicindezelwe ezindlebeni. Gweba izingalo zakho, uqondise i-dumbbell ngekhanda ngaphambi kokuba kube khona i-angle efanele emahlangothini. Ngemuva kwalokho, uphakamisa isidumbu futhi, ngenxa yobuningi be-triceps.
- Ukulungiswa kwezikhali ezimi emthambekeni . Ukuzivocavoca okulandelayo kwabesifazane abanama-dumbbells kwenziwa eduze nendawo ephezulu futhi eduze nebheke. Hlala ngakwesobunxele eduze kwebhentshini uphinde uphumule ngempama yakho yesobunxele namadolo. Ngakolunye uhlangothi, bamba i-dumbbell. Khulisa kancane isifuba sakho esifubeni sakho, uguqe ingalo yakho emgqeni, uyikhomba phezulu. Ngemuva kokumisa, faka isandla sakho phansi. Udinga ukuphinda ngaphesheya.