Iyo Yekupedzisira Triceps Workout: De-Jiggle Yako Yekumusoro Maoko

Zvemukati

• Iyo Yekupedzisira Triceps Workout: Anatomy Chidzidzo
• Iyo Yekupedzisira Triceps Workout: Masuru Ekutanga Anonangwa
• Iyo Yekupedzisira Triceps Workout: Details
• Iyo Yekupedzisira Triceps Workout: Yekudzidzisa Isu
• Ongororo ye

Paunenge uchitarisa munzvimbo ine dambudziko, muedzo ndeyekuirova zvakanyanya neakawanda matriceps maekisesaizi. Asi sarudza mashoma akangwara mafambiro uye iwe unowana mhedzisiro neashoma kuyedza. Iyo toner yekutanga pano inoparadzanisa iyo triceps uye inoshandisa inorema uremu kusimbisa, kusimba, kusimba. (Kana iwe uine nguva yekufamba kamwe chete, ita iyi.) Yechipiri inodaidzira chipfuva chako uye kumashure kuti ubatsire triceps-iyo yakawanda mhasuru yaunosema, iyo inokurumidza metabolism yako ichave, iyo inokubatsira iwe kuonda pese pese. Kufamba kwekupedzisira kwakafanana neichi pamusoro pekeke, mumwe anokwenya kumusoro pamusoro pekuveza. Edza iyi nzira-nhatu combo uye munguva pfupi iwe unenge wave kusimudzira ruoko-kune iyo inosemesa jiggle.

Iyo Yekupedzisira Triceps Workout: Anatomy Chidzidzo

Yako triceps ine matatu "misoro": Musoro murefu unotangira pabendekete rako, musoro wekupedzisira unotangira kumusoro kweruoko rwako rwekumusoro, uye musoro wepakati unotangira wakadzika paruoko rwako rwepamusoro. Vatatu vanoenda kugokora rako.

Iyo Yekupedzisira Triceps Workout: Masuru Ekutanga Anonangwa

Uku kurovedzera kunonangana ne triceps refu, lateral uye medial misoro.

Iyo Yekupedzisira Triceps Workout: Details

Iwe uchada bhenji, peya ye8- kusvika ku12-pound dumbbells, bhora rakagadzikana, 10-15-pound uremu, uye tambo muchina une mubato wakabatanidzwa (pamba, shandisa resistance tubes; tsvaga giya pa theshapestore.com) Warm up with a few minutes of cardio, wozoita akati wandei pamafudzi madenderedzwa uye kumberi kwemaoko michinjikwa. Kaviri pavhiki, ita maviri kana matatu seti e10 kusvika ku12 reps yekufamba imwe neimwe zvakateedzana, uchizorora kwemasekondi 45 kusvika 60 pakati pemaseti.

Iyo Yekupedzisira Triceps Workout: Yekudzidzisa Isu

"Handibvumire vatengi kuwana zvakare yakanangana nekudzidziswa kwenzvimbo, "anodaro Jeff Rosga, mutungamiriri wefitness research uye dhizaini paLife Time Fitness muChanhassen, Minnesota, uyo akagadzira chirongwa ichi. . "

Ongororo ye