I-Ultimate Triceps Workout: De-Jiggle Izikhali Zakho Eziphezulu

-Delile

• I-Ultimate Triceps Workout: Isifundo se-Anatomy
• I-Ultimate Triceps Workout: Imisipha Eyinhloko Ibhekisiwe
• I-Ultimate Triceps Workout: Imininingwane
• I-Ultimate Triceps Workout: Isu Lomqeqeshi
• Buyekeza kwe-

Uma ungena endaweni enenkinga, isilingo ukusishaya kanzima ngokuvivinya umzimba okuningana. Kodwa khetha ukunyakaza okumbalwa okuhlakaniphile futhi uzothola imiphumela ngomzamo omncane. I-toner yokuqala lapha ihlukanisa ama-triceps futhi isebenzisa isisindo esisindayo sokuqina, ukuqina, ukuqina. (Uma unesikhathi sokunyakaza okukodwa kuphela, yenza lokhu.) Okwesibili kubizela isifuba sakho nomhlane ukuze usize ama-triceps-uma uqopha imisipha eminingi, yilapho umzimba wakho uzoshesha khona, okusiza ukuthi unciphe yonke indawo. Ukunyakaza kokugcina kufana nokufaka uqweqwe lukashukela kwikhekhe, okhahlela kancane ngaphezulu kokuqopha. Zama le combo yezindlela ezintathu futhi kungekudala uzobe ususa isandla kuleyo jiggle ecasulayo.

I-Ultimate Triceps Workout: Isifundo se-Anatomy

I-triceps yakho ine "amakhanda" amathathu: Ikhanda elide liqala ehlombe lakho, ikhanda elingemuva livela phezulu kwengalo yakho engenhla, futhi ikhanda eliphakathi livela ngaphansi kwengalo yakho engenhla. I-trio ifinyelela endololwaneni yakho.

I-Ultimate Triceps Workout: Imisipha Eyinhloko Ibhekisiwe

Lokhu kuvivinya umzimba kuhlose ama-triceps amakhanda amade, asemaceleni nawomaphakathi.

I-Ultimate Triceps Workout: Imininingwane

Uzodinga ibhentshi, amabhangqa angama-8- kuya ku-12-dumbbells, ibhola eliqinile, isisindo esingu-10-15-pound, kanye nomshini wekhebula onesihlanganisi sesibambo (ekhaya, sebenzisa amashubhu wokumelana; thola igiya theshapestore.com). Zifudumeze ngemizuzu embalwa ye-cardio, bese wenza imibuthano eminingana yamahlombe nezingalo ezingaphambili. Kabili ngeviki, yenza amasethi ama-2 noma ama-3 okuphindaphinda oku-10 kuye kwayi-12 kokuhamba ngakunye ngokulandelana, uphumule imizuzwana engama-45 kuya kwengama-60 phakathi kwamasethi.

I-Ultimate Triceps Workout: Isu Lomqeqeshi

"Angiwavumeli amaklayenti athole futhi egxile ekuqeqesheni indawo," kusho uJeff Rosga, umqondisi wocwaningo lokufaneleka kanye nokuklama e-Life Time Fitness e-Chanhassen, eMinnesota, odale lokhu kuvivinya umzimba. ."

Buyekeza kwe-