Umsebenzi wokugqibela weTriceps: De-Jiggle Izixhobo zakho eziPhezulu

Umxholo

• Isifundo sokugqibela seTriceps: Isifundo seAnatomy
• Umsebenzi wokuGqibela weeTriceps: Imisipha yeprayimari ekujoliswe kuyo
• I-Ultimate Triceps Workout: Iinkcukacha
• Umsebenzi wokugqibela weeTriceps: Isicwangciso soMqeqeshi
• Uphengululo lwe

Xa ungena kwindawo eyingxaki, isilingo kukubetheka nzima ngemithambo emininzi ye-triceps. Kodwa khetha iintshukumo ezimbalwa ezikrelekrele kwaye uya kufumana iziphumo ngomzamo omncinci. I-toner yokuqala apha ihlukanisa i-triceps kwaye isebenzisa ubunzima obunzima ukuqinisa, ukuqina, ukuqina. (Ukuba unexesha lentshukumo enye kuphela, yenza oku.) Okwesibini ubiza isifuba sakho kunye nomva ukuze uncedise i-triceps-okukhona izihlunu oziqingqayo, kokukhona ukukhawuleza kwakho kwemetabolism kuya kukhawuleza, okukunceda ukuba uncike yonke indawo. Ukuhamba kokugqibela kufana ne-icing kwikhekhe, i-kicker eyongezelelweyo ukuya phezulu kwi-sculpting. Zama le combo-ndlela-ntathu kwaye kungekudala uzakube usiyalelisa kulaa jiggle icaphukisayo.

Isifundo sokugqibela seTriceps: Isifundo seAnatomy

I-triceps yakho ineentloko ezintathu: Intloko ende iqala kwi-blade blade, intloko yecala ivela phezulu kwengalo yakho ephezulu, kwaye intloko ephakathi ivela ngaphantsi kwengalo yakho ephezulu. I-trio ifikelela kwingqiniba yakho.

Umsebenzi wokuGqibela weeTriceps: Imisipha yeprayimari ekujoliswe kuyo

Lo msebenzi ujolise kwii-triceps ezinde, ezisecaleni kunye neentloko eziphakathi.

I-Ultimate Triceps Workout: Iinkcukacha

Uzakufuna ibhentshi, ipere yeedumbbells ezisi-8 ukuya kwezili-12, ibhola ezinzileyo, ubunzima obuziikhilogram ezili-10 ukuya kwezili-15, kunye nomatshini wentambo obambeneyo (ekhaya, sebenzisa iityhubhu zokuxhathisa; fumana izixhobo theshapestore.com). Zifudumeze ngemizuzu embalwa ye-cardio, emva koko wenze izangqa ezininzi zamagxa kunye neminqamlezo engalo yangaphambili. Kabini ngeveki, yenza iiseti ezi-2 okanye ezi-3 ze-10 ukuya kwi-12 reps kwintshukumo nganye ngokulandelelana, uphumle imizuzwana engama-45 ukuya kuma-60 phakathi kweeseti.

Umsebenzi wokugqibela weeTriceps: Isicwangciso soMqeqeshi

"Andibavumeli abathengi ukuba bafumane naye ijolise kuqeqesho lwendawo, "utshilo uJeff Rosga, umlawuli wophando lwezempilo kunye noyilo e-Life Time Fitness eChanhassen, eMinnesota, owenze lo msebenzi. "

Uphengululo lwe