Li-Triceps tse 9 tse Molemohali tseo U Lokelang ho li Etsa Hona Joale

Litaba

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Haeba u batla boikoetliso bo potlakileng le bo matla ba triceps ('me u tenehile ke motsamao o le mong kapa e' meli), lithapelo tsa hau li arabetsoe. Tloaelo ena e nka feela metsotso e 10, empa u se ke ua e lumella hore e u thetse-e jara litebele tse ngata. E fana ka boikoetliso ba li-triceps tse robong tse ntle ka ho fetesisa, ho sebelisa boikoetliso ba 'mele le li-dumbbell. Litlhaku tsa hau li tla cha 'me matsoho a hau a tla sheba mefuta eohle e metle. (U batla ho chesoa ke 'mele o felletseng? Kopanya boikoetliso bona le boikoetliso bo bong ba Mike ba 'mele o tlase.)

Seo u se hlokang: Sehlopha sa li-dumbbells tse mahareng le moseme.

Kamoo e sebetsang kateng: Latela hammoho le video ho etsa boikoetliso bo bong le bo bong bo ka tlase. Etsa potoloho hang bakeng sa ho phatloha ha letsoho la metsotso e 10, kapa u phete li-triceps ho ikoetlisa makhetlo a mabeli ho isa ho a mabeli bakeng sa boikoetliso ba matsoho ba metsotso e 20 ho isa ho e 30.

Bakeng sa boikoetliso bona, mona ke seo u ka se lebellang. Shebella video e kaholimo, 'me u itokisetse ho tsamaea!

1. Triceps Iso-Jack Push-ups
2. Keketso ea ho khumama ka holimo ho Triceps
3. Li-Skullcrusher tsa 'mele tse sothehileng
4. Ho Khumama ka Holimo ho Triceps Extensions
5. Single-Arm Triceps Bodyweight Press (lehlakoreng le letšehali)
6. Tobetsa ea 'Mele oa Lebokose la' Mele o le Mong (ka lehlakoreng le letona)
7. Triceps Kickback Flip n' Pulse
8. Dumbbell Skullcrushers
9. Triceps Inferno (Inverted Bodyweight Skullcrusher ho ea Triceps Pushup)

Ingolise ho mocha oa Mike oa YouTube bakeng sa ho ikoetlisa mahala beke le beke. Fumana tse ling tsa Mike ho Facebook, Instagram le webosaeteng ea hae. 'Me haeba u hloka' mino o makatsang ho matlafatsa ho ikoetlisa, sheba 'mino oa hae oa' mino podcast o fumanehang ho iTunes.

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