Akukho nto iyadabukisayo xa uqaphela ukuba zonke zakho "izigidi" ubuso ubonakaliswe yi-flabby, i-saggy izandla. Impembelelo ebizwa ngokuthi "i-moth" ivela, nangona abafazi bekhupha ekhaya kwiiphakheji ezigqithiseleyo, bahlambe baze bahlambe, bahlume baze bahluthe, baxoke intlama baze bathe inyama. Kubonakala ngathi, kutheni sifuna uqeqesho oluthile, xa sele sinikezela wonke umsebenzi wethu ezandleni zethu. Yiloo nto, kwaye inesihe ukuba, ukuze sikwenze ekhaya, oko kuphela izihlunu ezingabandakanyekanga kule nto, kodwa kungabikho i-triceps.
Iimpawu zokuqeqesha i- triceps kukuba iimfumi kufuneka ziqeqeshelwa ngokwahlukileyo kunye nenjongo. Ngethuba loqeqesho, kubalulekile nokuba ingqondo "usebenza" ngayo nezihlunu, ukwenzela ukuba, uhlobo oluthile lweengcamango ezingafaniyo, kunye nezihlunu ziya kuqala.
Ukuzivocavoca
- Ngaphambi kokwenza inkqubo yoqeqesho lwe-triceps, nikela ubuncinane imizuzu emihlanu ukufudumala nokufudumala ibhinqa lehlombe.
- Sidinga iimpawu ezinobunzima obu-2 - 3 kg kunye nombhoxo.
- Imilenze ibanzi ububanzi ngaphandle, ukukhwela kancane, iindlovu ezixinzelele kwiimbambo, iingalo eziphakanyisiwe kwiqondo lesifuba. Gxininisa izandla zakho uze uzilungiselele ekupheleni. Senza ukugoba kunye neengqungquthela ezingapheliyo, ekuphumeni kwethu siyazilungisa iingalo zethu. Senza amaxesha angama-20.
- Beka emgqeni, izandla ziphumle phantsi, imilenze igobile. Siphakamisa, silungisa umzimba, sisisindo - emilenzeni ethambileyo nezandla. Sifaka iingalo zethu emacaleni kwaye sitshontshe izikhwebu zethu phantsi, solule izandla zethu kwaye siphume njengoko siphumelela. Senza amaxesha angama-15-20.
- Emile, sithatha izandla, sidlulisa izandla zethu kwicala ekuphakanyeni kwinqanaba lephepha. Sibeka izandla zethu phambi kunye nangaphandle kokuphuma kwamandla.
- Ngomsebenzi olandelayo wokuzivocavoca ekhaya, thabatha i-1 dumbbell ubunzima obuncinane, yibambe ngezandla zombini, uyanciphise ngentloko kwinqanaba lamahlombe. Kwi-exhalation senza ukuphakamisa iingqungquthela kwiingalo ezisezantsi. Kwi-inhalation sibuyela kwindawo yokuqala. Senza amaxesha angama-20.