Yawancin mata sun haɗa da horar da su don horarwa, don tatsuniya da cinya, suna manta game da tsokoki na hannayensu, kuma a gaskiya, saboda mutane da yawa, suna kallo. Da fari dai, wannan shi ne saboda triceps sagging. Yarda da gaskiyar cewa wannan ƙwayar tsohuwar ƙananan ne kuma zaka iya sutsa shi don ɗan gajeren lokaci. Don horarwa, kana buƙatar zaɓar nau'o'i masu yawa don triceps kuma ka hada da su a cikin babban mahimmanci. Ayyukan gabatarwa sun dace da horo a gida da kuma motsa jiki. Don horo shi wajibi ne don shirya dumbbells.
Ayyukan da ya fi dacewa da triceps
Kowane motsa jiki yana da shawarar yin maimaita sau 10-15 kuma yana da kyau a yi matakai 2-3. Zaka iya horar da triceps kowace rana.
- Turawa . Wannan darasi na triceps yana da kyau, kuma an bada shawarar yin shi ta hanyar kafa ƙafafunka a kan tudu. A wannan yanayin, yi amfani da fitilu. Don ɗaukar matsayin farko na ƙafa, saka shi a kan fitilun ko a wani tudu, misali, a benci. Hannuna na kwance a ƙasa don haka nisa tsakanin su shine dan kadan kasa da fadin kafadu. Koma ƙasa ta hanyar shimfiɗa hannunka a gefe kuma har sai ka sami kuskuren dama, sa'an nan kuma tashi, amma kada ka shimfiɗa hannuwanka don kada kaya ya matsa. Good triceps da kuma al'ada tura-ups jirgin.
- Jirgin da yake a gefe . Wani nau'i na motsa jiki na triceps ga mata, wanda ya ba da sakamako mai kyau. Don yin wannan, ku kwanta a gefenku, dan kadan ku durƙusa, ku kuma kafa kafafun ku. Tare da ƙananan hannunka, ka rungume ka a cikin kagu, ɗayan kuma zai huta a kasa a gabanka. Tada kuma rage girman jikin. Yi yawan adadin maimaitawa kuma ya kwanta a gefe ɗaya.
- Tsaida hannun hannu . Wannan darasi a kan triceps ya dace da zauren da gidan, don aiwatar da shi, dauki wani dumbbell a hannun biyu da kuma riƙe shi a cikin hannayensu sama da kai. Ya kamata a guga a gefe a kunnuwa. Tada hannayenka, kai tsaye da kai tsaye kafin kai tsaye a kusurwoyi. Bayan haka, sake zana dumbbell, sabili da ɓacin triceps.
- Tsaida makaman da ke tsaye a cikin wani gangaren . Aikin motsa jiki na triceps na gaba don mata tare da dumbbells an yi a kusa da ɗakin kwana kuma mafi kyau a kusa da benci. Tsaya a gefen hagu kusa da benci kuma ku dakata da shi tare da hannun hagu da gwiwa. A gefe guda, rike dumbbell. Sauke hankali a cikin kirjinka, kiɗa hannunka a gwiwar hannu, yana nuna shi sama. Bayan dakatarwa, sanya hannunka ƙasa. Kana buƙatar maimaita a gefe ɗaya.