Amayi ambiri amaphatikizapo machitidwe awo opangira mafilimu, mapewa ndi ntchafu, akuiwala za minofu ya manja, ndipo kwenikweni, ambiri amawoneka oipa. Poyamba, izi zimachitika chifukwa cha maulendo othawa. Zimakondweretsa kuti minofuyi ndi yaing'ono ndipo mukhoza kupopera kwa kanthawi kochepa. Kuti muphunzitse, muyenera kusankha masewera angapo a triceps ndikuziphatikiza pazovuta. Zochita zomwe zafotokozedwa ndi zoyenera kuphunzitsidwa pakhomo ndi kumalo ochita masewera olimbitsa thupi. Kuti muphunzire ndi kofunika kukonzekera zopopera.
Njira yabwino kwambiri yopanga triceps
Ntchito iliyonse imalimbikitsidwa kubwereza nthawi 10 mpaka 10 ndipo ndi bwino kuchita 2-3 njira. Mukhoza kuphunzitsa katatu tsiku lililonse.
- Kusokoneza . Zochita zogwirira ntchitoyi zimakonda kwambiri, ndipo zimalimbikitsidwa kuchita izo mwa kuyika mapazi anu pa phiri. Pankhaniyi, gwiritsani ntchito fitball. Kuti mutenge phazi yoyamba, yikani pa fitball kapena pamtunda wina, mwachitsanzo, pa benchi. Manja amagona pansi kuti mtunda wa pakati pawo ndi wocheperapo kusiyana ndi m'lifupi la mapewa. Pitani pansi ponyamula mikono yanu pamapiri ndi mpaka mutapeza mbali yoyenera, ndipo kenako, nyamukani, koma musatambasule manja anu kuti katundu asasinthe. Good triceps ndi yachibadwa push-ups sitima.
- Kusakanikirana kumbali . Chinthu china cha triceps ntchito kwa akazi, zomwe zimapereka zotsatira zabwino. Kuti muchite izi, bwerani pambali panu, muweramire mawondo anu, ndipo musunge miyendo yanu pamodzi. Ndi dzanja lanu lamanzere, dzikumbatire nokha m'chiuno, ndipo winayo azikhala pansi pamaso panu. Kwezani ndi kuchepetsa thupi lapamwamba. Pangani chiwerengero choyenera cha kubwereza ndikugona kumbali inayo.
- Kuwongolera manja kumayima . Ntchitoyi pa triceps ili yoyenera ku nyumba yonse ndi nyumba, chifukwa cha kuphedwa kwake, tengani chikwangwani m'manja onse ndi kuchigwira m'manja mutambasula manja anu pamwamba pa mutu wanu. Zitsulo ziyenera kupanikizidwa kumakutu. Gwirani manja anu, kutsogolera bululiro pamutu musanakhale mbali yoyenera m'makona. Pambuyo pake, kwezani dumbbell kachiwiri, chifukwa cha mavuto a triceps.
- Kuwongolera kwa mikono kumayima . Ntchito yotsatirayi ya amayi omwe ali ndi dumbbells imachitika pafupi ndi malo apamwamba komanso abwino pafupi ndi benchi. Imani kumanzere kumbali ya benchi ndikupumula ndi mkono wanu wamanzere ndi bondo. Kumbali ina, gwirani chithunzithunzi. Pang'onopang'ono tambasula thumba lanu pachifuwa panu, mutambasula dzanja lanu m'litali, ndikuloza pamwamba. Mukamasiya, ikani dzanja lanu pansi. Muyenera kubwereza kumbali inayo.