Ezona mithambo zi-9 zigqwesileyo zeTriceps ofanele ukuba uyenza ngoku

Umxholo

• Uphengululo lwe

Ukuba ujonga i-triceps ekhawulezayo kunye neyoqeqesho (kwaye uyakruquka yindlela oqhele ukuhamba ngayo okanye ezimbini), imithandazo yakho iphendulwe. Esi siqhelo sithatha kuphela imizuzu eli-10, kodwa sukuyivumela loo nto isikhohlise-ipakisha inqindi. Inempawu ezisithoba zokuzilolonga eziphumayo phaya, zisebenzisa zombini ukuqina komzimba kunye nokuzilolonga kwe-dumbbell. I-triceps yakho iya kuba semlilweni kwaye iingalo zakho ziya kujonga zonke iintlobo zokulunga. (Ufuna ukutshiswa komzimba wonke? Hlanganisa lo msebenzi kunye nomnye wokusebenza komzimba kaMike osezantsi.)

Ingaba ufuna ntoni: Iseti yee-dumbbells eziphakathi kunye ne-mat.

Ingaba isebenza kanjani: Landela kunye nevidiyo ukwenza uqeqesho ngalunye apha ngezantsi. Yenza isekethe kube kanye kwi-10-minute blast blast, okanye phinda i-triceps yokuzilolonga enye ukuya kwambini ngaphezulu kwemizuzu engama-20 ukuya kwe-30 yokuzivocavoca kwengalo.

Ukwenza lo msebenzi, nantsi into onokuyilindela. Bukela le vidiyo ingentla, kwaye ulungele ukuhamba!

1. Iitriceps Iso-Jack Push-up
2. Ukuguqa ngaphezulu kweTriceps Izandiso
3. I-Skullcrushers eQinisekisiweyo yoMzimba
4. Ukuguqa Wide Overhead Triceps Izandiso
5. Ingalo enye yeTriceps yoCinezelo lomzimba (kwicala lasekhohlo)
6. Ingalo enye yeTriceps Bodyweight Press (icala lasekunene)
7. Iimpawu zeKickback Flip n 'Pulse
8. IiDumbbell Skullcrushers
9. I-Triceps Inferno (I-Skullcrusher eguqulelwe kwi-Bodyweight Skullcrusher ukuya kwi-Triceps Pushup)

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