Matsoho a ne a le ntle ntle le mafura a feteletseng le letlalo la saggy, ho hlokahala hore u etse li-triceps tsa ho ikoetlisa moo u ikoetlisetsang teng. Matsoho a ka koetlisoa ka tsela e ikemetseng kapa a eketsa mekhoa e seng mekae mosebetsing o ka sehloohong. E le hore u finyelle liphello tse ntle, ke habohlokoa hore u boloke mokhoa o nepahetseng, hape u sebelise melao eohle.
Ka katleho katleho ea triceps e ikoetlisa
Ho tsebahala haholo hoa ratoa ke koetliso ea selikalikoe, e leng se u lumellang ho fumana sepheo se lakatsehang ka nako e khutšoanyane. Ho hlokahala hore u nke mekhoa ea 5-6 ea ho ikoetlisa le ho e pheta-pheta ka makhetlo a 15-20 ka makhetlo a 'maloa. Pakeng tsa li-circles u ka nka khefu, empa e seng metsotso e fetang 2. U lokela ho qala ka mojaro o fokolang, e le hore 'mele o tloaelehe' me o kene ka tsela e hlokahalang. Pele u tsoela pele ho etsa litlhoko tsa boithabiso boemong ba boithabiso, ke habohlokoa ho etsa mofuthu- o tla lokisa mesifa le tendons bakeng sa mojaro, e bolelang hore u ka fokotsa kotsi ea kotsi.
Ho ikoetlisetsa litlhapi tsa triceps holong ea boithabiso:
- Mochine oa khatiso oa benche oa French . Ha u etsa boikoetliso bona, ke habohlokoa hore u shebe ketsahalo e 'ngoe le e' ngoe. U ka e etsa hore e eme, e lutse 'me e robetse. Re tla hlahloba khetho ea ho qetela. IP - itšetlehile ka bencheng e le hore hlooho e ka holimo. Nka pale e le hore liatla li shebane, 'me u li tšoare hloohong. Mosebetsi - etsa maoto ka letsoho / ho eketsa, ho lokisa boemo boemong bo feteletseng. Ke habohlokoa ho tlosa dumbbells ka tsela e ts'oanang, eseng ho tlosa likhahla. Ka mor'a moo, khutlela IP, u otlolla matsoho. Ho kgothaletswa ho boloka mesifa ea makhapetla e le tsitsipano, 'me phefumoloho e kholo e tla fana ka mojaro mochine oa khatiso .
- Benche mochine o moqotetsane . E le ho etsa mosebetsi ona ho triceps le bar, lutse ka bencheng 'me u phomole maoto fatše, e le hore' mele o sebakeng se tsitsitseng. Tšoara ka mokhoa o moqotetsane e le hore mojaro o be le marang-rang. Mesebetsi - ho inhaling, butle-butle ho theola bar e le hore molala o ama 'mele, hanyane ka tlaase ho sefuba. Exhaling, ho hlokahala hore u phahamise bar ka holimo, ha matsoho a lokela ho otloloha ka botlalo.
- Ho eketsoa ha matsoho le sekoti . Koetliso ena e etsoa ho lutse bencheng, eo ka morao mokokotlo o lokelang ho tsitsisoa ka 25-45 likhato. Ho fapanyetsana mojaro, o kgothaletswa hore o fetohe nako le nako. Lula ka bencheng, ka tieo u hatelle morao 'me u theohe morao. Ho bohlokoa ho hatella maotong ka ho feletseng. Nka sesebelisoa mme u se phahamise hloohong ka matsoho a otlolohileng. Mosebetsi - etsa pente / ho eketsa matsoho, ho theola khutsuoa ke hlooho. Exhale e le sekoala se hlahisitsoeng le ho busa ha u ntse u theoha. Ho fokotsa khetla ho etsa hore ho be le litlhaloso tse ngata tsa marang-rang.
- Ho itšireletsa libakeng tse sa tšoaneng . IP - ho tšoara matsoho a mekoallo, ho tlōla le ho emisa le matsoho marapeng. 'Meleng ha o fanyehe, ho kgothaletswa ho oela maoto, ho o khumama ka mangole. Ke habohlokoa hore u se ke ua thibela matsoho, hobane sena se eketsa kotsi ea kotsi. Ntlha e 'ngoe ea bohlokoa - u se ke ua hula mahetla' me u boloke hlooho ea hao e otlolohile. Mosebetsi - ka ho tsuba, butle-butle ho teba, ho khumama, ho fihlela mahetleng a fihla ho lekana le fatše. Ka mor'a ho lokisa boemo, ha o tsoa pululo o khutlela ho FE.
- Ho eketsa lihlomo ho triceps . Koetliso e latelang ea triceps e etsoa ka simulator, 'me u ka sebelisa liphetolelo tse fapaneng tsa matsoho. Ema ho fapana le mochine ebe u tšoara sephethephethe ka ho otloloha kapa ho otloloha. Tšoara sebetsana 'meleng oa hao, u khumama matsoho ebe u ba tšoara haufi le' mele. Ka nako e ts'oanang, etsa hore setopo se tsamaee hantle ebe se khumama ka morao. Mosebetsi - fokotsa matsoho a hao fatše e le hore sephethephethe se ama letheka, ebe o emisa metsotsoana e seng mekae ebe o khutlela FE.