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Nangona ukudibanisa kujongeka njengokuzilolonga, banokuyicelomngeni kwinkqubo yakho yonke. Kukusebenza okuhle kokuzikhethela okwakha ii-triceps zakho kunye nokunika ifom efanelekileyo kwiingalo zakho.
Funda kwakhona: Izibonelelo zezeMpilo ezingaziwayo zeRasam
Banokwenziwa naphina njengokususa abantu phezulu. Ungasebenzisa isitulo ekhaya ukwenza iidiphu okanye ungasebenzisa umatshini ejimini. Uninzi lwethu lujonga ezantsi kwiidiphu kodwa izibonelelo zazo azinakuthathelwa phantsi.
Indlela yokwenza: Uluvo luphela kukuhambisa umzimba wakho phezulu nasezantsi usebenzisa izihlunu zengalo yakho ukuze iitriceps zakho zifumane umceli mngeni. Beka ngokulula izandla zakho esitulweni okanye kuyo nayiphi na enye ibar.
Goba kancinane ngaphandle kokuhambisa iinyawo kwaye uphinde uphakamise umzimba wakho kancinci. Phinda oku amaxesha ambalwa ubeke ingqalelo kwiitriceps zakho. Unokwenza lo msebenzi kumanyathelo ngokubeka izandla zakho kwinyathelo kwaye ubeke imilenze yakho kwelinye inyathelo. Nangona kunjalo, yenza ngononophelo ukuphepha ukwenzakala.
Funda kwakhona: Iposi yeYoga ephilisa amalungu amaninzi
Isilumkiso: Abantu abaneentlungu zomzimba okanye iingxaki zomqolo akufuneki bazame lo msebenzi ngaphandle kokubonisana nogqirha. Abanye banokuzama ukuzilolonga kodwa phantsi kweliso likagqirha.
Isibonelelo # 1
Lo msebenzi uquka ukugcina izandla neenyawo zihleli kwaye uhambisa wonke umzimba ubeka umthwalo kwii-triceps zakho. Ke, kukuzilolonga komzimba okuphezulu okucela umngeni kwimisipha yakho kuloo ndawo.
Isibonelelo # 2
Lo msebenzi ungakha ubunzima emzimbeni wakho ophezulu. Njengoko le ntshukumo ibandakanya izihlunu zomzimba eziphezulu, ziyafumana umngeni kwaye zithande ukukhula ngokukhawuleza.
Isibonelelo # 3
Ukuzivocavoca kunenzuzo ngaphezu kwe-pushup njengoko uhlala uphakamisa ubunzima bomzimba wakho wonke ngelixa udibanisa.
Isibonelelo # 4
Uya kuphucula amandla ezingalweni zakho njengoko besebenza nzima ekushukumiseni umzimba wakho ngelixa usenza iidiphu. Ingalo nesifuba sakho ziyomelela xa usenza iidiphu rhoqo.
Isibonelelo # 5
Abo banomdla wokuphuhlisa umzimba omile njengo-V akufuneki bangayinaki idipsi. Olu qeqesho xa lwenziwa rhoqo kusetyenziswa ukubambelela okubanzi, luyanceda ukwakha umzimba ongaphezulu okume-V.
Isibonelelo # 6
Olu qeqesho alusebenzisi i-triceps yakho kuphela, kodwa lucelomngeni namagxa akho, umva osezantsi, isifuba kunye neengalo zangaphambili.
Isibonelelo # 7
Lo msebenzi uvumela ukuba uzicele umngeni ngokuzama ukwahluka okungakumbi. Ukwenza nje banzi ukubambelela kunokunceda.
