Vakadzi vazhinji vanoita chikanganiso chakakomba pavanodzidzisa chete makumbo uye mutsara, nokuti maokowo ari chikamu chinokosha mumuviri, chavanoteerera pakutanga. Kazhinji, masimba anorasikirwa nekutaura kwavo, uye ganda rinoputika, rinotarisa, kuti riite zvinyoro, risingafadzi. Nokudaro, unoda kuziva kupomisa tanceps pamba pasina rubatsiro rwevadzidzisi nemichina yakakosha. Icho kuputika kwemuviri uyu mukati mevanhu vainzi "butterfly effect". Kana pane dambudziko rakadaro, usanetseka, nokuti kuwanda kwekushanda kwekushanda uye zvigumisiro zvichaonekwa kune ziso rakashama.
Kuti unzwisise nzira yekugadzira zvakanaka triceps, zvakakodzera kutaura nhamba yekudzokorora. Kana iwe uchida kubvisa mafuta akawandisa, simbisa uye kuputira maoko ako, zvinokurudzirwa kuita zvishoma zvishoma zvekudzokorora makumi maviri mune nzira dzakasiyana-siyana. Pakutanga, ita nepamunogona napo, mune yekutanga zvakanyanya kunosangana nevatangi vemutambo. Kana uremu hunoshandiswa, hunofanira kutanga hudiki, somuenzaniso, kana hune hanya nezvinomarara, zvino tanga ne 0.5 kg makasarudza.
Nzira yekusvitsa sei kupomesa tanceps?
Push-ups inowanikwa munyaya yezvinyorwa uye zviri nyore kune munhu mumwe nomumwe maitiro. Unogona kuzviita kwose kwose uye nguva. Kune marudzi akawanda emashamba-ups.
- Yakawanda sarudzo . Tora kusimbisa nhema, maoko pamusoro pehupamhi hwemafudzi. Kuti uwedzere mutoro, iwe unogona kuisa maoko ako kunyange akawedzera kana kuti ugare pane dumbbell. Enda pasi, iwe uchikotama zvidzitiro zvako, kusvikira nguva yava nguva iyo muviri haugoni kufanana nechomukati. Pasi pasi, gara kwenguva uye woenda zvakare. Kana zvakaoma kuita shanje dzakadaro, unogona kuita kuti basa rive rakapfugama.
- Push-ups kubva pamadziro . Enda kumadziro ari kure nekusasviki 50 cm Isa maoko ako kurusvingo, kuitira kuti kureba pakati pemichindwe kunofananidzwa nehupamhi hwemafudzi. Pasi, kupfugama mabote ako, kuitira kuti huma yako igare pamadziro. Zvino, kururamisa maoko ako, kudzokera kunzvimbo yekutanga.
How to pump triceps woman dumbbells?
Dumbbells ndiyo inonyanya kukosha kumidziyo yose yemitambo. Kunyange kana vasina, iwe unogona kuchengetedza zviri nani nemabhodhoro emvura kana jecha. Kune maitiro akawanda akasiyana-siyana anopa uremu hutsika idzi.
- Kuwedzerwa kwemaoko mushure memusoro . Kuita muviri kwakagadzirirwa kuita zvose zviri zviviri kubva pakagara uye panhema. Kuti uwane mutoro waunoda, iva nechokwadi chokuti musana wacho wakadzika. Mumaoko, tora rumbbell imwe uye uiise pasi pamakona kusvika kurudyi. Simudza maoko ako kumusoro, dumbbell inofanira kunge iri shure kwepamusoro wako. Pfuurira zvishoma pasi dumbbells uye udzorere zvakare.
- Kuwedzerwa kwezvombo mumatope . Chimwe chezviito zvakakurumbira pakuputira triceps pamba, unogona kuita kusimuka, kupfugama mberi, asi zviri nani kushandisa kusimbiswa, somuenzaniso, chigaro. Mira pamberi pechigaro kuitira kuti mushure mutsva uri kurudyi kana kuruboshwe. Bhenesa kuitira kuti muviri ufanane nechomukati. Nechanza chimwe chete, zorora pamusoro pechigaro, uye mune imwe yacho tora bhomba. Ita ruoko rwako pamwe chete mumuviri uye uupfugire kuitira kuti kona yakarurama iumbwe muhokwe, uye wozogadzirisa ruoko. Ita zvose zvishoma nezvishoma. Zvino ita zvakafanana kune rumwe rutivi.
Nzira yekupomesa sei musikana wekasikana nekombodhi?
Havazi vazhinji vane pamba pamba, asi kana iwe uchida, unogona kuzvitsiva nemarumbbells.
French press bench . Gara pasi kana kuti pabhenji (musoro unofanira kunge uri pamucheto), tora bhari kuitira kuti maoko ari pahupamhi hwemafudzi. Simudza pamusoro pebhokisi kuitira kuti maoko asvike pasi pasi. Marebvu haagadziri. Paunokurudzira, chengetedza maoko ako, uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingobata. Mhedziso yekupedzisira - mutsipa unofanidza kubata kumusoro we musoro. Pakuzorora, dzokera kunzvimbo yekutanga. Zvakakosha kuita nhanho chete nemashure. Ichi chiito chinogonawo kuitwa kubva pakagara uye pakamira.
